Why have carbs become the “he-who-must-not-be-named” of nutrition? Are carbs really so terrible? This fitness professional says most certainly not. I love carbs, think they’re great, and vote for them in every election; however, I’m speaking strictly of “good” carbs. Just so we’re on the same page, let me first explain the difference between “good” carbs and “bad” carbs.
A “good” carb is one that has nutritional value and fiber, a “bad” carb has neither of those things. (Quick side note: fiber is one of the most effective indicators of nutritional value. If its got fiber, its gotta be good.) Our bodies process good and bad carbs differently. Good carbs, because of their higher fiber content, absorb more slowly into the body, avoiding blood sugar spikes. Bad carbs, as you can assume, do the exact opposite and lead to an energy “crash.” Good choices of good carbs include: whole grain anything and vegetables; bad choices of bad carbohydrates include: white bread, french fries, cookies, candy, twinkies, etc.
It goes without saying that vegetables are better for you than cookies. Regardless of this common sense, there remains an increasing anti-carb movement; people believing that to lose weight they must eliminate all carbohydrates from their diet. Although people do have success losing weight this way, how realistic and sustainable is that kind of diet? Carbohydrates provide our bodies and brains with energy. If you are exercising regularly (you should be) then you need those carbs to keep your body fueled. Even if you’re not exercising (tsk, tsk), you still need those carbs to keep your brain functioning and even just to stay awake!
Just like everything else in life, carbs are all about moderation. You don’t need to eat a pasta dinner every night, but every once and awhile it’s okay. If you deprive yourself of something, you will only crave it more. The cornerstone of healthy eating is not depravation; it’s a trio of moderation, variety, and portion control.
DID YOU KNOW?
Replacing your running shoes is like changing the oil in your car; you should replace your shoes every 350-550 miles. A good way to test if it’s time for new shoes is to twist them; if the mid-sole twists fairly easily, then it’s time for new shoes.
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Good, Healthy Carbohydrate Options:
Oatmeal: High in fiber, low in fat, and even has some iron and protein. Oatmeal sticks with you for a long time so you won’t find yourself craving the “bad” carbs.
Brown Rice: Brown rice has 4 grams of fiber, whereas white rice barely has any. Like oatmeal, brown rice also provides some iron and protein.
Barley: Another great source of fiber and also contains a slew of vitamins and minerals: niacin (Vitamin B3), thiamine (Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper.
Fitness Q & A
Q:
What are the best ab exercises to get rid of belly fat?
A:
Abs are made in the kitchen, not in the gym! There is no such thing as spot-reduction when it comes to fat loss, i.e. crunches do not get rid of belly fat. The best way to lose belly fat (and all fat in general) is to eat healthy and workout consistently. Regular exercise and a healthy diet will increase your metabolism and daily “fat burn,” and thereby reduce belly fat.
However, strengthening your core is important and there are certain ab exercises that have been proven to be better than others. The plank (and all its variants) is the most effective. Other full-body exercises, such as mt. climbers, burpees, wood chops, renegade rows, are great for training the core and burn more calories since more muscle groups are used. Always keep in mind that any exercise can target your core, all you have to do is tighten up. Next time you do push-ups, try tightening up your stomach (like someone is about to punch you in the stomach), it makes a big difference!
Just so we’re 100% clear: crunches are not the answer.
Member of the Month
Congratulations to Robert Welsh!
Robert is a dream of a client. He is positive, reliable, proactive, and always ready to train. He doesn’t make excuses, he’s receptive to different training styles, and he’s dedicated to training 5 days per week. Robert welcomes a challenge and never complains. Since starting January, Robert has lost 15 lbs and 10.4 inches! Goes to show that commitment and consistency are paramount in getting the results you want.
Recipe of the Month
Hummus from Cyprus
INGREDIENTS
2 Cans of chickpeas
Juice of 1 lemon
2-3 tbsp Olive oil
½ Cup Tahini
2 Cloves of garlic
Salt and pepper
COOKING DIRECTIONS
Puree all ingredients together in a food processor or blender until smooth; adjust flavors with more lemon or salt and pepper. Other fun flavorings are roasted red peppers, balsamic vinegar or red wine vinegar. Serve with pita bread, whole grain crackers, or fresh veggies.
Upcoming Events
We are now offering 3, 6, and 12 month boot camp contracts! If you are committed to getting results and you want the best possible price, signing up long term is your best bet. Signing up for a year knocks down the price to $10 per session, which is pretty darn cheap. Check out the website for more information regarding boot camps and pricing.
**NEW** Boot Camps:
Mon/Wed/Thur at 7 p.m. (running currently)
Mon/Wed/Fri at 5am and 6am (starting April 1)
Saturday morning 8:30 a.m. (starting first week of April)
AND A SPECIAL OFFER!
There are currently 2 open slots available in our 7pm m/w/th boot camp, respond to this newsletter within 48 hours and we will offer you one of those slots at our lowest rate: $10 per session!
Happy 3 Year Birthday, Fred Fit! 
INGREDIENTS