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Hey Everybody!

Hope you all have been having a great couple of months. May was an especially fun and busy month for me. I had Florida Mania followed by a whirlwind visit to Greenwich Connecticut to teach a Horizontal and a nutrition class. Although I was exhausted when it was over with, I was on a “high” from all of the warm, energetic and friendly people that I got to meet. That is definitely the best part of my job!

I am thrilled to report that the big projects that I have been working on over the past couple of years are finally complete! As you all know, I launched my Horizontal DVD Club in February. It is a must have dvd club for any of you who “like” Horizontal Conditioning and love the results.


And speaking of results...you know nutrition is the KEY, which is why I wrote my book,
Fuel + Fitness - The Total Package.
It’s an easy read, no fluff guide to getting lean and healthy. It is the advise that I give my clients and that I live by. It’s not a diet...diets don’t work. It’s a way of life. It is all about balance and choices. Not extremes or restrictions. With the Fuel + Fitness book, you will know how to make choices effortlessly. It is a must have reference for anyone wanting to look and feel their best at any age. Check it out here.

One very common mistake that I see made over and over is in the cardio part of peoples fitness routine. Since the last Fuel+ Fitness newsletter discussed the importance of muscle development, today I wanted to spend time going over the cardio component of fitness. Cardio can be tricky. Cardio has many benefits, but I think overall, cardio is way over rated. As usual, I always like to explain why I feel this way.

Let’s start with the positive - What does cardio do for your body? Well, it is great for conditioning your heart and lungs. For many people, it is their drug of choice...it makes them feel better. It also helps you to lose weight, or keep your weight in check when cardio is coupled with a clean diet.

That is the catch - cardio + clean eating. The problem is that most people think that because they worked out, they “deserve” to eat and drink more calories. You don’t! People neglect the clean eating portion of the equation. It is so much harder to burn 500-600 calories, than it is to consume that many calories. When you consistently reward yourself for workouts with food, you sabotage any weight loss efforts. You either get no where, or you may gain weight, which of course people think must be “muscle.” Cardio does not give you a free pass to eat whatever you want.

Secondly, people who do lots of cardio end up becoming fatigued. They are unable to put much intensity into their workouts because their bodies are worn out. Many times they end up turning to food for energy, when what they really need is to hydrate and rest.

Thirdly, many people who are “cardio junkies” do the same cardio, at the same intensity, for the same period of time. While those workouts will burn calories, what they actually do is make your body efficient at working out. This means your body adapts to the workouts, and you end up using less energy per workout. That translates into less calories burned. So now you are tired, eating more, and your body is using less fuel for each workout. Definitely not the way to get results.

Another problem with excessive cardio workouts is the wear and tear on your body. Not only are you tired, but all of the repetitive motion ends up causing injuries, especially the older you get. Stress fractures, muscle strains and sprains, joint problems are all very common. In addition, since cardio workouts do not build muscle mass, the calories burned during each session are limited to the length of your session. You do not get the lasting calorie burn that you get with muscle workouts.

Probably by now you are thinking, “Wow, Sandra is not a cardio fan.” I am a fan of cardio when it is done properly. It gets back to balance. I have had many clients who do too much cardio, and not enough muscle and clean eating.  They make very little progress. Once these clients trust me and pull back on their cardio, add more muscle workouts and clean up their diet, they start getting results. They work out less and begin to get lean and lose weight. They have more energy, so they can put more into each workout. Their time spent exercising is less, but the quality of their workout improves. They are not tired all the time, so they don’t turn to food for energy. In short, they look and feel great!.

So think about your fitness routine and see what adjustments can be made. Check out the Fitness tips section of this news letter for recommendations on how to plan a balanced fitness routine. Remember, food, exercise and life is all about finding the right balance. That is what Fuel + Fitness is all about. Until next time, eat clean, stay positive and get Horizontal!

•  Plan a Horizontal and or nutrition workshop for you gym, club or business. Contact sandra @fuelplusfitness.com for more information.

•  Need CEU’s? Want to bring Horizontal classes to your club? Want to broaden your nutrition knowledge for you and your clients? Mark your calenders for Saturday August 6th. I will be teaching a Fuel + Fitness and Horizontal workshop in Birmingham, Alabama. Register online here.


•  Plan 3-5 cardio sessions per week. The less you do, the more intense they need to be. (I only do 3 sessions per week, but they are intense - 2 spin classes and one long run)

•  Add interval training to your cardio sessions 2-3 times per week. Do not do intervals on consecutive days.

•  Cardio sessions should be at least 30-60 minutes. 

•  Cross train. Pick at least two activities that you enjoy. You need to change things up.

•  Always incorporate at least one day of rest into your week. Your body needs it.

•  If you do a cardio and muscle workout on the same day...remember, which ever one you do first you will put the most effort into.

•  Incorporate 2-3 days of muscle into your week. I do 3 Horizontal classes per week.  See April news letter for recommendations on muscle workouts.

•  Always stretch at least 5 minutes after every workout. Flexibility will help prevent injuries and also give you a greater range of motion during your workouts.


•  Do not reward yourself with food for your workouts. When you do this, the calories you eat will be greater than the calories burned. Remember, cardio does not burn that many calories.

•  Instead of having a post workout snack, try to plan to have meals (not snacks) after workouts.

•  If you will not be eating a meal for several hours after a workout, make sure you have a carb/protein snack (150-200 calories) within 30-60 minutes after your workout. (apple+peanut butter/cottage cheese+berries/milk+nuts)

•  Drink lots of water, especially during these warm summer months. This will keep you energized, keep your metabolism up and help with digestion.

•  Beware of sports drinks with calories. Unless you are participating in an endurance event, you will not need these extra calories.

•  Have my advise at your fingertips. Buy your Fuel + Fitness book on line today. You will see how easily you can fit the guidelines into your life.



Recipe of the month

F+F Chicken “Fettucini
(TWO PARTS)

1. Bake chicken fingers as follows (can use any chicken breast). Rotisserie chicken works well too when you are in a time crunch.

  • Chicken tenders
  • Make a mixture of bread crumbs, seasonings (salt, pepper, oregano, basil...whatever) and parmesan cheese
  • Egg/milk to moisten chicken

Dip chicken in egg or milk, then bread crumb mixture. Place on a pan with holes or baking rack on top of a sheet tray. Make sure air can circulate on the bottom of the chicken fingers. Bake for about 15-20 minutes at 350 degrees, or until chicken is not pink. *Make sure you make extra. Great to snack on chicken fingers dipped in hummus.

2. Veggies:

  • Yellow squash 4-6
  • Sweet onion 1 large
  • Low sodium chicken broth
  • Cut squash into coins, then cut coins in half
  • Slice onions
  • Salt/pepper/Cavender's

Put veggies in large skillet and season.  Pour some broth on top. Cover and cook on stove, adding more broth as needed. Soften veggies, about 20+ minutes. At the end, turn up the heat, remove lid, and caramelize onions. Veggies should be very soft.

Put veggie mixture in bowl, cut up chicken tenders and put on top, mix in low fat cottage cheese (makes it creamy and adds more protein and calcium) then sprinkle with fresh parmesan cheese. This is one of my favorite dinners. Kids eat chicken fingers with veggies or fruit on the side. Easy, delicious dinner for the whole family! Enjoy!