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Katrina Hodgson, NASM CPT, BS Health Science, has helped thousands reach their goals by designing fitness programs with her workout videos and her website ToneItUp.com. As one of Diet.comís featured personal trainers she hopes to share her passion for fitness and continue to make a positive impact for the Diet.com community.

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Fitness Expert Katrina
by Katrina Hodgson, Diet.com Fitness Expert

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Hi everyone!

I want to answer a common question about what to eat to fuel for your workouts, or just for the long day ahead of you.

In order to have energy that lasts, you need to fuel your body with the right nutrition. When people refer to 'good carbs' and 'bad carbs' they are referring to what will last longer in your digestive system and what will get you through the day without feeling too hungry. If you eat foods with simpler sugars in them (such as white breads, candy, juices), they will spike your blood sugar, which in turn pumps your insulin into your blood stream to take the sugar out and will make you hungrier sooner!

Why didn't anyone tell you this? We have been trying to, but it's hard to explain. So what will take a longer time to break down in your body and will keep your blood sugar steady? Things like whole grains, oatmeal, proteins and good fats. If you are going for a jog, walk or going to the gym I would suggest you eat something that wonít cause you to crash in the middle of your workout, such as a piece of whole wheat toast with some peanut butter on top or even a little jelly to give it some taste. I also like eating a banana with peanut butter or a handful of whole grain cereal. Throughout the day, starting with breakfast, fill your plate with more protein and complex carbohydrates and you will feel fuller longer and more energized throughout the day! No one likes to feel hungry!

Bonus cardio tip!

Whatever it is that you do for cardio - jogging outside, machines at the gym, taking your kids somewhere or cleaning the house - try every 5 minutes for 1 minute straight pumping your intensity up as much as you can and get your heart rate at 75-80% of your max heart rate. This will guarantee more calorie burning and it will mix things up. Good luck!!

Katrina Hodgson
Fitness Expert
ToneItUp.com

@ 1:35pm ET on June 5, 2007 good you see you back. Thanks for the tips. I need that about the carbs. I haven't been really watching the carbs not too much. I always eat wheat and etc..
@ 12:06am ET on June 8, 2007 love this article!
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