Posts Tagged ‘personal training’

Glycemic Index & Picking the Right Carbs

GLYCEMIC INDEX & PICKING THE RIGHT CARBS

Don’t be afraid to eat carbs!! Carbs/Carbohydrates (more specifically, the glucose found in carbohydrates) are your brain’s primary source of fuel and your body’s energy supply during high intensity exercise. If you are trying to lower your body’s fat composition, focus on eating carbohydrates that have a low glycemic index, rather than severely cutting or completely eliminating carbohydrates from your diet.

What is glycemic index?

Glycemic index measures a carbohydrate food’s ability to raise blood glucose levels. When we consume carbohydrates, they get digested and influence our blood sugar levels. Some carbohydrates raise blood glucose levels a lot, while other carbohydrates affect blood glucose minimally.

How may the glycemic index help you lose fat?

By keeping blood glucose levels low, you can better manage your insulin response to food. Insulin is a powerful hormone that can deposit fat. Therefore if you are trying to lower your body’s fat composition, you want to keep it under control!

How can you lower the glycemic index of a food?

You can’t actually lower the glycemic index of a food, but there are other foods that can be paired with high glycemic index foods that will slow the release of glucose into the blood and help keep insulin levels under control. By pairing fat and/or fiber with a high glycemic index food, the glycemic index may be lowered. The addition of fat and/or fiber slows the speed at which food leaves your stomach. This therefore slows the release of glucose into the blood stream, keeping insulin levels under control.

What are some foods that have a low glycemic index?

– 100% stone ground whole wheat bread

– oatmeal, oat bran, barley

– sweet potato, yam

– corn, carrots, peas

– legumes, lentils

– most fruit (except bananas, pineapple, & melons just to name a few)

Bottom line…

Don’t completely eliminate carbohydrates from you diet! They are an important component to a healthy diet, proper brain function, and your performance during exercise.

National Exercise Trainers Association – Personal Training Certification

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Hosted at Montana State University

April 11th & 12th, 2015

(click on image above for more details)

The All Popular PLANK…Do you really think you know what you’re doing?

Come check out our free Plank form workshop in November. See if you’re form is good, to learn modifications, or to learn challenges for your “perfect” plank.

plank flyer

Boot Camp

Join us for boot camp on Monday and Wednesday mornings at 7am. Click on the link below for more information!

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New Trainer Spotlight: Kassie Lybeck

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I believe that fitness is the beginning of everything that most people want in life: health, vitality, beauty, strength, confidence, and self-respect. I am dedicated to creating a client-specific program to improve the overall fitness of my clients and take pride in helping and motivating clients to reach their goals. As a NETA Certified Personal Trainer, I believe that functional strength, core stability, flexibility, cardiovascular exercise, and proper nutrition are fundamental to achieving any and all goals you may have set for yourself. The majority of my experience is in the area of weight loss and overall fitness.

I enjoy numerous outdoor activities and continuing my education in the vastly growing fitness industry. Stop by the Rec. Sports Office to visit about your goals with me!

Welcome back to school MSU!

Check out our new app and stay connected with happenings at the Marga Hosaeus Fitness Center

http://www.montana.edu/getfit/app%20info.html

On the app you’ll also find information on our Personal Fitness Services – free workshops, special programs, and personal training.

 

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September fitness workshops include: Olympic Lifting Techniques and how to Safely Drop Weights

Sept 8th, 15th, 22nd, 29th 1:00pm in the Functional Training Room

 

Keep checking out blog site to see upcoming Personal Trainer Spotlights!

 

Sun’s Out Guns Out! Summer Bootcamp!

suns out guns outStarts next week…sign up as space is limited