TRAC’s Tuesday Tip
Issue 7: September 4, 2012
Food Tip:
It’s not just what you eat, it’s when you eat.
Many people have heard that it is best not to eat too much
within a few hours of going to bed because your metabolism
slows down when you sleep and you don’t digest and
process food the same as when you’re awake. Many people
don’t know that there are other things to keep in mind when
considering when you eat.
An article entitled “Eat to Build Lean Muscles” from
Active.com discusses how athletes should eat different foods
based on when they are active. For example, they say that:
“With high-glycemic carbs and low-glycemic carbs
making headlines, and high-glycemic carbs being
demonized as one of the main culprits of weight gain, it's hard to know what information to trust. Highglycemic carbs (found in candy, cookies, white foods, some fruits and vegetables) are made up mostly of
simple sugars that are broken down by the body much faster than low-glycemic carbs (some fruits and
vegetables, beans and lentils, quinoa), which are complex sugars that take longer to digest.” They suggest that
one should:

Kid’s Chance of PA 5/10K Walk/Run in
South Park on October 27
Cost: $20 if you register before 10/12 (
includes registration and a
commemorative t-shirt)
To Register: fill out form or go online
to www.KidsChance5k.org. Our team
name is “TRAC Stars.”
Join us for an additional race on
Saturday, October 13, the “Race for
Pace 5k run/walk” in Churchill, PA.
You can register online at
www.paceschoool.org. The cost is $20.
When you register for either of these
events, please email Kristen so we can
keep a running total of who is
expecting to participate.
“Eat high-glycemic carbs (white bread, jelly, white pasta, juice)
30 minutes or less before a high-intensity workout
 “Eat lower-glycemic carbs, or combine high-glycemic carbs with
protein (for example, in a smoothie with fruit and protein powder),
after a workout to refuel glycogen stores

“Complete one long workout per month in the morning without
consuming anything first except water so you burn through your body's
carb stores. Your body stores roughly 90 minutes worth of carbs; after
that, it moves to stored fat as the energy source. Prepare yourself
mentally for this fat-burning effort—enduring a long session without
taking in carbs can be rough.”
In other words, high-glycemic carbs are easier on your stomach (don’t
contain a lot of fiber), and won’t disrupt your workout if you eat them
only 30 minutes before your training. More complex carbs and proteins
are good for refueling post-workout. Read the rest of the article at:
http://www.active.com/nutrition/Articles/Eat-to-Build-Lean-Muscles.htm
TRAC’s Tuesday Tip
Issue 7: September 4, 2012
Fitness tip:
Keep plugging along on your Couch to 5k Training program!
(Note: I made a minor error in last week’s Tuesday Tip about dates for the workouts. Below should be the correct suggested workout
schedule.)
Workout 1
Workout 2
Workout 3
Week 1:
Brisk 5-minute warm-up
Brisk 5-minute warm-up
Brisk 5-minute warm-up
August 26- walk. Then alternate 60
walk. Then alternate 60
walk. Then alternate 60
September seconds of jogging and 90
seconds of jogging and 90
seconds of jogging and 90
1
seconds of walking for a
seconds of walking for a
seconds of walking for a
total of 20 minutes.
total of 20 minutes.
total of 20 minutes.
Week 2:
Brisk 5-minute warm-up
Brisk 5-minute warm-up
Brisk 5-minute warm-up
September walk. Then alternate 90
walk. Then alternate 90
walk. Then alternate 90
2-8
seconds of jogging and two
seconds of jogging and two
seconds of jogging and two
minutes of walking for a
minutes of walking for a
minutes of walking for a
total of 20 minutes.
total of 20 minutes.
total of 20 minutes.
Week 3:
Brisk five-minute warm-up
Brisk five-minute warm-up
Brisk five-minute warm-up
September walk. Then do two
walk. Then do two
walk. Then do two
9-15
repetitions of the following: repetitions of the following: repetitions of the following:
-Jog 200 yards (or 90
-Jog 200 yards (or 90
-Jog 200 yards (or 90
seconds)
seconds)
seconds)
-Walk 200 yards (or 90
-Walk 200 yards (or 90
-Walk 200 yards (or 90
seconds)
seconds)
seconds)
-Jog 400 yards (or 3
-Jog 400 yards (or 3
-Jog 400 yards (or 3
minutes)
minutes)
minutes)
-Walk 400 yards ( or 3
-Walk 400 yards ( or 3
-Walk 400 yards ( or 3
minutes)
minutes)
minutes)
To see the whole plan, go to http://www.coolrunning.com/engine/2/2_3/181.shtml
Mind Tip:
“We reap what we sow! Remember, every time you think that you are not good enough, don’t have enough, can’t give
enough, don’t deserve something or are less important than another human being…..your mind-body hears and acts
accordingly. What you focus most on is what you experience the most of.
“Thoughts release chemicals that affect you inside out. Ask yourself, “What am I telling my spirit and soul today? What
forces am I releasing into my mind-body right now?” Take a moment right now to release positive, joy filled, healing
thoughts into your system!” Juli Alvarado