Meet the Trainer

Stay Hydrated When Exercising
During one hour of vigorous exercise, how much does the average person sweat? One quart! As you can see, exercise saps a lot of water from our bodies. Start paying attention to your fluid intake 2-3 hours before you are going to exercise. Drink 2-3 cups of water during that time, and then drink another cup immediately before you start exercising. Without this extra water, your muscles will become dehydrated. Muscle movement depends on how hydrated you are, so if they are dry, they will not work as well. As a result, your workout will not be as productive as you would like. Once you start exercising, keep drinking water frequently. A good rule of thumb is

Carb-Consciousness: Getting the Energy Boost You Want
All carbohydrates are not the same. Some provide a quick burst of energy (useful before a workout, for instance). The major downside: the energy surge tends to fade quickly, and you may feel you need to eat again soon for another "pick-me-up". Other carbs work more gradually. You won't get the energy spike you do with quick-release carbs, but you'll get a steady level of energy that's sustained over several hours. These carbs are more likely to carry you from one meal to the next. Here are common food sources of each type of carbohydrate: QUICK-RELEASE: Shredded wheat, corn flakes, white rice, white bread, corn chips, mashed potatoes, raisins, carrots, bananas, dates

The Total Fitness Equation
Developing a taut, muscular waistline isn't all about exercise, but it is definitely part of the equation. To lose fat and get the lean and defined look you've always wanted, concentrate on three separate factors: your diet, cardiovascular exercise and exercise that isolates the midsection. The first two factors work together to help strip away fat and keep it off, while the third factor will help strengthen and show off the abdominal muscles.

Very Lemony Chicken
Using skinless chicken breasts means this tangy dish is lower in saturated fat and cholesterol. INGREDIENTS1-1/2 lb. chicken breast, skinned and fat removed1/2 cup fresh lemon juice2 tablespoons white wine vinegar1/2 cup fresh sliced lemon peel3 teaspoons chopped fresh oregano or 1 teaspoon dried oregano, crushed 1 medium onion, sliced 1/4 teaspoon salt black pepper to taste1/2 teaspoon paprika DIRECTIONS1. Place chicken in 13x9x2" glass baking dish. 2. Mix lemon juice, vinegar, lemon peel, oregano, and onions. Pour over chicken, cover and marinate in refrigerator several hours or ove

Vary Your Strength Training Routine
It is important to vary your strength training routine when the goal is to tone and firm up. This will serve a dual purpose. First, performing a variety of exercises will help the body make changes more rapidly. Muscles can get used to performing the same motion or exercise, which, in turn, will cause them not to work as hard or effectively. Secondly, variety will help prevent boredom and keep you interested and motivated with your workout routine. Try different combinations of exercises and experiment with new machines. And as always, ask a personal trainer for questions about proper form or to solicit ideas.