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Building a Solid Foundation Of Fitness

January 14, 2016

This article was written by pro triathlete and Feed athlete, Angela Naeth. Angela has won multiple 70.3s, 2 Ironmans and in 2015, she was under the 9hr bench mark for female athletes in Ironman. She is a physical therapist by trade and has a Masters in Physical Therapy and Bachelors in Health Science. Check out her favorite training products HERE. A typical day in the winter months consists of lots of warm soups, hot drinks and the occasional treat to satisfy the tastebuds. With the race season closing in, I keep the indulgences at a minimum (if you’re anything like me, you’ve had your fair share of these over the holidays!).  Here’s a few quick tips to keep in mind for the next few months to build that solid foundation of fitness and health for 2016.
  • Stay Hydrated. Dehydration is one of the biggest culprits for poor performance and overall health. I always have some type of bottle/cup around me so I never go without fluids. For every one-hour I workout, I have at least a sports bottle worth of fluids. Keeping on top of your hydration will help you perform consistently.
  • Maintain a solid caloric intake. Many of us want to lose that excess body fat we’ve gained over the winter months, but do it slowly. Ensure you are fueling your workouts and daily calorie requirements before deciding to cut out excess calories. Don’t skimp out on nutrition during training. I always practice my race nutrition and ingest per hour what I’d do similar in a race.  If I want to cut out some extras, I stick to lean meats, high quality fats,  veggies and fruits throughout the day.
  • Nail the post-workout window. The key for consistent training and performance is the window post-workout. Here is where you want to ingest some good quality protein and quick carbohydrates to replenish the system. A recovery drink or smoothie made of whey protein and fruits can do the trick.
  • Variety is key. Ensure you’re getting a variety of fruits/veggies and overall food in your diet. When I head to the store or buy snacks, I try to get at least one item I’ve never tried or had in the diet for a while. One week it’ll be a new veggie from the norm, or a new type of nut, and/or high quality snack from The Feed.
  • Makes things easy. Keeping an allotment of frozen veggies in the freezer make for some quick additions to soups, stirfries and other healthy meals. Especially when the weather is still cold, I eat a lot of soups with add-ins: nuts, seeds, frozen veggies and meats. It makes for a hearty and nutritious meal. And it’s one of the easiest ways to get in those added vegetables!
  • Always have an emergency snack. Thanks to the variety of healthy items on The Feed, my car, gym bag and house are always stocked with on-the-go quick snacks that keep me satiated and not grabbing unhealthy items when traveling or working. I love the variety of nut bars and high quality protein snacks.
  • Careful on the caffeine. Use caffeine when you need it most - a high quality workout and/or late in a workout to boost your game. Using caffeine as a supplement to your training will help you improve your training if used right. I often use caffeine pre-workouts when the quality is needed in a short amount of time and when the long grueling days on the bike are 3 hours or more.
  • Digestible Pre-workout meals. Before you head out to your next workout, be sure to get in a small, easy digestible meal that is usually no more than 500-1000 calories. This is typically a higher carbohydrate source with some protein and fat, and plenty of fluids.  Ex. granola bar and sports drink 30-min before you head out the door.
Check out Angela's favorite training products HERE.