PERSONAL TRAINING ST LOUIS

     The temperature dropped and you are now spending more time camping out in the living room.  It is the extra discomfort and extra preparation that is enough detour us from the bitter cold and to keep us sitting through the most pointless of sit coms.

     For that, the Saint Louis community has a couple of events to help you get over your hump.  The first is a Thanksgiving Day run in Kirkwood, MO.  The official title is, “The Kirkwood/Webster Turkey Day Run.”  There is a three mile and six mile run.  Both races start and finish on Argonne Dr., just east of Lindbergh Rd.  in Kirkwood.

     For more information go to:  Kirkwood/Webster Turkey Day Run

     The other race is the the 9th annual Chesterfield Turkey Trot in Chesterfield, MO.  There is both a 1k and 5k race.  It is the largest Thanksgiving run in the region with 2,100+ participants last year. 

     For more information on this race, go to:  Chesterfield Turkey Trot

    If you have been around me for any amount of time, then you know I am a big supporter of the “Master The Met” race put on by the American Lung Association.  It is a great fundraiser for a great cause and an excellent event.

     (The race is held at the Metropolitan Building in Downtown St Louis.)

     As of lately, DWYCI Fitness puts on fitness boot camps to help raise fund for A.L.A. 

     As an incentive, the good folks from American Lung Association are raffling off a $100 gift card to Schnucks for anyone who registers for the race by November 19th.  That will come in handy when I get a hold of your diet.

     To sign up, go to www.masterthemet.com and look for the team, DWYCI Fitness.  Join our team and we will start times will be grouped close together. 

     Also, keep a look out for future A.L.A. benefit fitness boot camps.  I plan on having several more before race day.  To prep for the cold days coming up, we have moved our fitness boot camp location to our home base:

Core Fitness
1050 Old Des Peres Rd
St Louis, MO 63122

(At the corner of 270 and Manchester behind The Lodge in Des Peres)

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When dieting to lose body fat it is important to cut back on the foods that are your energy sources. These foods can come from both fats and carbohydrates. Lately, the carbohydrates take the brunt of the blame.

See for yourself. If you look at food labels, more often than not, you will find the carbohydrate as the leading nutrient. Only a small percentage of foods can take claim of being carb free. Look towards lean meats such as, poultry and fish to find a 0g. of carbohydrate label.

Then there are foods that you may think are good for weight loss, when they actually have a large amount of carbs. From the previous post, we know that bananas and grapes fall under that category. Each fruit having 27 carbs and 25 carbs respectively.

But, all fruits are not created equally. It is my experience that fruits with a high surface area to volume ratio have fewer carbohydrates than if the ratio was reciprocated.

What kinds of fruits fall under this selection? Mostly berries. Blueberries for example have 0g of fat, 10g of carbs, 1g of protein, and 7g of sugar per 50 berries. That is almost one third of the carbohydrates in a banana.

Berries: Low carb, low sugar

Here are some other berries:

A half cup of blackberries has 0g of fat, 7g of carbs, 1g of protein and 3g of sugar. A half cup of strawberries has 0g of fat, 6g of carbs, 0gprotein, and 4g of sugar. A half cup of pitted cherries has 0g of fat, 11 carbs, 0g of protein, and 9g sugars.

My favorite of the berry selection has to be raspberries.

Ten raspberries have 0g of fat, 2g of carbs, 0g of protein, and 1g of sugar.

Even though berries are my fruit of choice, I cannot discount melons. They are the next fruit in line with a little more carbohydrates and sugars than the berries.

Melons, your second choice.

A cup of watermelon has 11 carbs and 9 sugars. A cup Honeydew has 15g and 14 sugars. A cup of cantaloupe has 14g carbs, and 12 sugars.

Even though these are higher in carbs and sugars than most berries, it is still less than the banana and grapes.

Kirwood Farmers Market

So, where can you get berries? During the summertime my favorite place to get fruit is the Kirkwood Farmers market. Right now, it’s TJ’s (Trader Joes). They have great prices for food and a broad selection of fruit. There are three locations in St. Louis with the closest being on Manchester in Des Peres, MO.

TJ's in Des Peres, MO

When cutting back on food for weight loss. You will have to cut out most of the excess of fruit, but you
 can still keep your berries.

     If you are toying with the idea of getting a personal trainer in St. Louis, MO, then this is a great way to test the waters.

      It is a Low price and a Great benefit and I hope you can make it!

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It's better than a bowl of fun size treats, right?

  If you are trying to lose weight, then most likely fruit is not ruining your diet.  For starters, it could be the fast food when you forget to cook or all the junk food laying around the office.

     But, if you have those two on lock, then just maybe fruit is ruining your diet. 

     Rememeber, when you are wanting to lose weight the primary energy source should be your body fat.  That means you don’t always need the carbohydrates from the fruit. 

     How many carbs are we talking about?  Just a couple of examples:

Banana has 27 carbs with 14 grams of sugar
Apple has  25 carbs with 19 grams of sugar

     Both of these pieces of fruit are good for you.  Just make sure you don’t over indulge when dieting.

     Run, walk, or bike to and from your session.  On the 12th time, your session if FREE!!!

Date:  June 13th
Time:  8 am
Location:  1942 Hunting Lake Court Kirkwood, MO 63122

Bring:  Towel, mat, and water
Cost: $10

If you plan on coming, you can reserve a spot at www.dwycifitness.com. Select, “Contact Us”, and fill in your contact information.

     I was at GNC the other day waiting to get service when  I overheard a conversation.  A couple of guys with faux hawks were comparing each others prized feats of strength.  Something about how much they benched in high school.  Really?  To me, I would rather go to the Express and watch my g/f shop for jeans than stick around and listen to this.  Pick your poison, right?

Decline Bench Made Out of Vaseline- San Francisco Contemporary Museum. A great bench to use if you need help molding your hair.

     As we were leaving, I started to wonder, there has to be a better way to measure strength.  Something better than just laying around on a bench.  To me, I would rather see how many full push ups one can do.  Maybe even closer to the bench, how much one can do on weighted dips. 

     So, what do you consider a feat of strength?  It could be anything.  Even outside of the weight room.  It could be a 400 yard golf drive, a sprints up Art Hill in Forest Park, or maybe even holding yourself in the balancing stick position at Bikram yoga for more than 30 seconds.

     Let me know what you would consider strong and lets put it up to the test.

     This Saturday GORC is putting on a mountain bike race in Greesnfelder Park (right next to Six Flags).  The trail is one of my favorites.  It is technical, has plenty of climbs, decents, and sharp turns. 

     I have been riding trails for the last four years, but have not rode is a race yet.  I am hoping this will be the first, barring bad weather and some bike repairs. 

     If you are interested in participating, you should go to:

http://www.stlbiking.com/events/2010/greensfelder-challenge