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Eating by the clock
The timing of nutrients
is critical in achieving your performance goals. Miss one meal or eat the wrong thing at the wrong time and all of your efforts in the gym suffer. Since you are dedicating time each day to work out, why not dedicate some time to getting your diet right too. After all, nutrition is just as important as exercise.
Understand first that I'm not going to tell you what to eat. We all are different from our heads to our toes and, as such, we all have different tastes. The only thing I will recommend is the timing and percentages of macronutrients. I've listed the macronutrients as a percentage in the order that they appear; carbohydrates, proteins, and fats, respectively. Remember, these percentages are only a starting point. Depending on your personal goals or metabolic profile, you may need to tweak the percentages up or down slightly. As far as the total calories at each meal, that's up to you. You know your body better than anyone, but never eat less than 1300 calories a day. Eating six meals a day doesn't mean you are bringing in more calories, it just means that you need to divide the total calories that you normally consume into 6 meals. If you find that you are gaining weight, just cut each meal back slightly and vice versa.
The most critical meals
The two critical meals are always the recovery shake and breakfast, in that order up. Don't miss these meals or you will most certainly have an uphill climb to lose that last 5 pounds or rip 10 reps at 225lbs on the bench. Eat well!
| Morning Exercise |
Afternoon Exercise |
Evening Exercise |
| A.m. one hour from rise one half banana, coffee or tea |
7:00am Breakfast
55-30-15*
Full, 1 hour from rise |
7:00am Breakfast
55-30-15*
Full, 1 hour from rise |
| 8 AM workout |
10:00am Snack
55-30-15* |
10:00am Snack
55-30-15* |
9 AM recovery shake
65 -25 -10* |
1:00pm Workout |
1:00pm Lunch
55-30-15* |
10 AM snack
55-30-15* |
2:00pm Recovery Shake
65-25-10* |
4:00pm Snack
55-30-15* |
1 PM lunch
55-30-15* |
3:00pm Lunch
55-30-15* |
7:00pm Workout |
4 PM snack
55-30-15* |
6:00pm Dinner
55-30-15* |
8:00pm Recovery Shake
65-25-10* |
7 PM dinner
55-30-15* |
9:00pm Snack
15-70-15* |
9:00pm Dinner
55-30-15* |
10 PM snack
15-70-15* (opt) |
11:00pm snack
15-70-15 * (opt) |
11:00pm Snack
15-70-15* (opt) |
*Carbohydrates-Protein-Fat
NEW Summer Hours
Monday through Thursday 5:30am to 10:00pm
Friday 5:30am to 8:00pm *
Saturday 7:00am to 4:00pm *
Sunday 7:00am to 4:00pm *
* NEW
A SLIMMER SUMMER
REFER your friends for a Complimentary week at the gym. For every referral earn 1 entry to Win an apple iPad (16 GIG / WiFi)
(offer VALID June 1,2010 thru July 31,2010)
Speak with a membership advisor today.
 Café open
Monday-Friday 6am-9pm
Saturday - Sunday 7am-5pm
SIGNATURE SMOOTIES
Vanilla Nut
Organic Soy or Skim Milk, Vanilla Whey Protein, Pure Vanilla Extract, Natural Nutty Almond Butter. Low cal with less than 10g of natural occurring Sugar.
Dark Chocolate
Organic Chocolate Soy Milk, Chocolate Whey Protein and Antioxidant rich Dark Chocolate. A Chocolate lovers dream! 40g of whey protein. Try adding a Banana or Peanut Butter for a more rounded meal in a cup.
Pure & Raw
Coconut Water, ripe Banana, green Apple, Ginger: 100% Raw and only 150 Calories. Add Protein and make it a well - balanced Snack.
Clean & Green
Real Apple/Carrot juice, Natural Whey protein, ripe Banana, Veggie Meal: The ultimate low-calorie nutrition drink. Tastes great with Omega 3 rich Organic Flaxseed Oil.
Spicy Mango
Coconut Water, crushed Mango, Ginger, Banana: Anti-Inflammatory and only 210 calories: Add our Natural Protein to make it a great post-workout Recovery drink!
Acai Surge
Antioxidant rich Acai, Blueberries, Pomegranate and Blackberries blended with Vanilla Whey Protein: The perfect Recovery Shake for killer Cardio workouts.
Banana Nut Blast
One Big Banana blended with Natural nutty Peanut Butter, Skim or Soy Milk and 40g of Whey Protein: Awesome as a complete meal or after a tough workout!
Rise & Shine
Crushed Mango, the zest of Orange and Wheat Grass: Nutrient rich start to your day: Add whey Protein for a Creamsicle flavor!
Truly Latte
Organic Soy or Skim Milk and 20g of Whey Protein: For that real café experience done Naturally.
Lemon Berry
Strawberries, Blueberries and the zest of Lemon blended with Whey protein: Antioxidant rich and only 338 calories.
Peanut Butter Cup
Ghirardelli Chocolate, Natural nutty Peanut Butter, Skim or Soy Milk and 40 g of Chocolate Whey Protein: Simply Delicious.
Healthy Lifestyle Tip: Breathe In, Breathe Out
There are many ways to relax. Some of us read a good book, do the gardening, have a hobby or workout at the gym. Practicing breathing can help ease tension, clear the mind, promote physical and mental health and reduce stress and anxiety. When you're anxious you reduce the amount of breaths you take, says James S. Gordon, M.D., director of the Center for Mind-Body Medicine in Washington, D.C.. Most people take 15 breaths per minute, but when you are stressed, you should aim for six or seven slow, deep ones.
"Emotional stress can cause weight gain," says Dean Ornish, M.D. President of the Preventive Medicine Research Institute in Sausalito, California. "It speeds up the conversion of calories to fat because you're more likely to overeat or make unhealthy choices when stressed." Manage the stress, and you manage the weight.
"People can't believe it works as a healing and preventive tool," says Herbert Benson, M.D. Director Emeritus of Boston's Benson-Henry Institute for Mind Body Medicine. Deep breathing opens things up and drives oxygen throughout the body and brain. As a result, we gain more awareness, energy and an overall sense of well being.
New Programs
GYM Kids
July 6th - August 26th
Tuesdays/Thursday 10:30am-11:30am
Saturdays at 12:00pm
Classes offered 1 to 3 times per week. Price per class: $10 first child, $8 2nd, $6 3rd
See your membership advisor for details
This one hour group training will include coordination and skills training, aerobic and anaerobic intervals, balance and agility drills. There will be fun and games for all fitness levels ages 7-11 years old.
See your membership advisor for details
Kettlebell Training
open enrollment
Wednesdays at 9am & 6pm
Other times available by request
Reformer Classes
open enrollment
See your membership advisor for details
Trainer Corner
Workout of the month
5 pullups (assisted pull-ups if needed)
10 pushups
15 body weight squats
Amrap (as many rounds as possible in 20 minutes)
Record how many rounds you complete and challenge yourself each workout. This is not only working the bodies 3 major movements (pushing, pulling, and squatting) but it is a highly metabolic workout.
Recipe of the month
Grilled chicken Panini with Figs, Arugula and Smoked Gouda
This is a delicious quick meal with lots of protein and a boost of fiber from the multigrain bread and figs
4 skinless chicken breasts
8 dried figs, sliced
Extra-virgin olive oil
8 slices multigrain bread
1/4 teaspoon salt
1 large tomato, sliced
1/4 teaspoon ground black pepper
12 pieces arugula, washed and patted dry
1/2 cup thinly sliced smoked Gouda cheese
1 clove fresh garlic, peeled and minced
2 teaspoons ground black chopped fresh rosemary
Preheat grill to medium-high heat.
Brush the chicken with olive oil and season with salt, pepper, rosemary, and garlic.
Place the chicken on a lightly oiled grill grate and cook for 7 minutes per side, or until the juices run clear and the chicken is no longer pink.
Remove from grill and allow to cool for 5-10 minutes.
Spread the figs on 4 slices of bread. Place the tomato slices, arugula, cheese, and chicken breasts on the bread.
Cover with the remaining 4 slices, brush with olive oil, and place on the grill.
Cook these Panini for 4 minutes per side or until the cheese melts.
Per serving: 593 Calories; 16g fat; 63g protein; 51g carbohydrate; 9g dietary fiber; 159mg cholesterol; 647mg sodium.
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Southbury, CT 06488
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Fax: 203.267.1400
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