Next up Nutrition Workshops: Eating to Fuel and Recover from Exercise

No matter what your fitness goals, knowing how to supply your body with the right nutrients is critical to feeling great, performing your best and seeing the results you want.  On Thursday, November 3rd, or Saturday, November 5th, Health Coach, Kate Brodsky, will give you the knowledge you need to get the goals you want.

In this class, Kate will cover a number of important topics including:

·         What to eat before you work out
·         What to eat after exercise
·         What to eat during extended training
·         When to eat for maximum results
·         Beneficial meal and snack choices
·         Important nutrients for exercise
·         More tips for making the most out of your workout 

Kate Brodsky is certified from the Institute of Integrative Nutrition and a longtime client of Castle Hill. Each event is an hour long and just $25 for non-members, or $20 for members of Castle Hill. Sign up online! And don't forget the next topic as it nears the holidays: Nutritional Approaches for Reducing Stress!

 

Tips from Natural Healing Arts

Everyone is talking about what 

LED Light Therapy can do for you!

What is LED Light Therapy and how does it work?
It is the same process as photosynthesis in plants. Exact wavelengths of light emitted from LED’s stimulate and energize cellular activity, which in turn creates Collagen and Elastin for Anti-Aging benefits. For Acne, certain wavelengths of LED light help to kill the bacteria that causes Acne.

Is there any scientific proof of LED Light Therapy?
Unlike many devices on the market today, LED Light Therapy has been thoroughly tested, evaluated and validated by hundreds of Universities, Medical Labs and most importantly NASA. There have actually been over 2000 reports and documents written on this technology.

Is LED Light Therapy safe?
Yes it is safe and completely non-invasive. It has been used for years in numerous medical procedures, medical spas, the offices of estheticians and Dermatologists and consumers around the world.

Does LED Light Therapy cause any pain at all?
No it does not cause ANY pain at all. Quite the opposite actually, as it has a very soothing and calming effect.

How long will it take to see results?
Each person responds at different speeds to the LightStim System. Some much quicker than others, depending on their current physical conditions, age, skin condition, diet, alcohol consumption, smoking habits, etc. That said, most people see initial results in 4 to 8 weeks, but many see results in as short as 1 to 3 weeks. A few people will take as long as 9 to 11 weeks, but this is more unusual. Some actually see results overnight! The most important things to remember are: 1) this technology works, so it’s just a matter of “How long will it take?” and 2) it is very important to take a picture before you start using your light so that you can see the difference clearly in the weeks to come.

Can I use skin care products in conjunction with my LightStim?
Yes, in fact your results will happen faster and be more dramatic if used with a high quality anti-aging or moisturizing skin care product.

What about using acne products with my LightStim?
Yes, your results will definitely be faster if you use a high quality topical acne product. An acne product should not be used prior to using your LightStim, but can be applied afterward.

What types of results do people see with this form of skin care?
The first and most reported results happen in the area of fine lines, wrinkles, reduced pore size and skin becoming softer, smoother and less dry. Then after continued usage our customers report that looser skin begins to firm up. Age spots and hyper-pigmentation can also be improved but generally take a much longer time.

What do experts have to say?
"All aspects of wrinkling, skin coarseness, pore size, irregular pigmentation showed visible improvement with LED Light Therapy."
-Dermatology Times

"LED Light Therapy treatments...the results are the closet thing to a face lift that I’ve been able to achieve since becoming an esthetician."
-Day Spa Magazine

"The treatment is especially effective at improving the appearance of the face, neck and chest, by reducing signs of aging, wrinkles and age spots."
-Web M.D. Health

"A process called LED Light Therapy can smooth away wrinkles and erase age spots."
- ABC‘s Good Morning America


For more information about LED Light Therapy, contact the front desk at Castle Hill to make your appointment. 

It IS in the Timing | The Post-Workout Meal

Are you looking for a way to maximize your results from training and lose body fat?  Interestingly enough, when you eat could be as important as what you eat. 

One of the most important meals of the day, the post-exercise meal, is often skipped because of time constraints or in an effort to lose body fat.  After an intense workout, the body is in a catabolic or break-down state.  Refueling after exercise reverses this state and delivers nutrition at a point when the body is more sensitive to it. 

Post-workout nutrition should include a mixture of carbohydrate and protein.  The exact ratio is still being debated but most studies indicate a 3:1 ratio is ideal.   A recent study looked at the difference between two groups performing the same strength training routine for 10 weeks.  Each group consumed the same dose of a protein and carbohydrate supplement but at different times.  One group took theirs before and then immediately after exercise, while the other group consumed it in the morning and late evening.  The group consuming the supplement pre and post workout showed significantly greater increases in muscle mass and strength while decreasing body fat. 

Similar results have also been shown with endurance athletes.  In fact, two studies done at the University of Texas, Austin compared using low-fat chocolate milk as a recovery drink versus a typical carbohydrate sports beverage in cyclists over a four week period training period.  The cyclists consuming the low-fat chocolate milk had greater increases in maximal cardiovascular capacity, muscle mass and overall performance.  

Written by Castle Hill Fitness Trainer, Tara Penawell, M.Ed

Tips from Natural Healing Arts

What is the difference between dermaplaning and dermafiling? 

Dermaplaining is the leading alternative to microdermabrasion. This is an exfoliating treatment that promotes healthier, younger looking skin since the first treatment.

It enhances collagen production and product penetration, making your anti aging serums work more effectively. Performed by a license esthetician, this procedure uses a surgical blade to remove dead skin cells from the surface of the skin as well as facial hair and some pore congestion, such as black heads. There is no pain and no downtime with dermaplaining.

FAQ ABOUT DERMAPLAINING

-Will my hair re-grow darker, coarser or more? 

The answer is no. Facial hair is not the same as hairs say on your legs or head and nor is it the same in a woman as it is in a man.

-How often can I do it?

Since the effects last about a month, once a month is recommended combined with a classic facial tailored to your specific skin needs.

-If I do it once would I have to keep doing this same treatment all the time?

Not unless you love it so much and your esthetician considers that it is right for you at the time of visit. *This treatment cannot be performed on cystic acne or any open lesions present in the skin.

-If there is no downtime can I go workout or run right after?

We highly recommend staying out of the sun the day of and the day after your treatment, as well as staying away from high heat such as saunas or intense cardio. Use of sunblock SPF 30 or higher is required daily. You should not exfoliate at home with scrubs or acids for at least a week. Use of serums with AHA should be suspended the day of and day after the treatment.

How long does it takes? Can I come for just that?

Dermaplaining takes about 30 min. and it is only sold as an ad on to facials for $40.00. You can book a mini facial for 30 min and come for this service for a total cost of $95.00 (Most places charge well over $100.00)

Call the 512-478-4567 for more information or go to www.castlehillfitness.com 

Fall Training Tactics!

Ahh, we finally have relief from the heat of summer! Are the cooler temps giving you a boost on outdoor training? We couldn't agree more! Check out these upcoming Fall events for guidance, motivation, and tools to see you to your goal this year! online registration here

The Leadville 100 Trail Race Coverage

The Leadville 100 Trail Race

(www.leadvilletrailseries.com)

Departure date: Wednesday, August 17th. 

Departure time: High noon.

Okay.  We're not really leaving at high noon.  We're not galloping off into the sunset like a group of frontier outlaws.  We're not going to face life or death with six shooters strapped to our hips and shotguns across our laps.

This isn't some Hollywood Western, where faced with an insurmountable task, an impossible situation, an unthinkable challenge, you dig deep into your suitcase of courage and emerge victorious. Blood stained and battered but still standing. 

Let's be honest. This isn't Cowboys VS. Aliens. This is real life. This is the Leadville 100 Trail Race and this my friends...this, is so much better.

100 miles run (yeah, I said run) between elevations of 9,200 feet and 12,600 feet with over 30,000 feet of combined gain and loss.  This epic (yeah, I said epic) "Race Across the Sky" departs and finishes from the highest city in America, 1880's silver mining boomtown Leadville, CO.  Former residents and visitors include John Henry "Doc" Holliday, Susan B. Anthony and Texas Jack.  And friend, if you didn't pack your suitcase of courage, you better not show up.

About 750 register, 650 make it to race day, 325 finish and 100 might run fast enough to capture the under 25 hour belt buckle.  But we will be there for just one.  Young filly, Syd "The Kid" Pitt.  And she doesn't need a shotgun across her lap because she's got double barreled fire power built into her mighty quads.

Her unparralled 5 person cavy/support crew includes me, Mom and Dad Pitt, Katie Forrest-of Thunderbird Energetica fame and Jamie Chozet-renowned Perla's chef and stallion to our filly. 

Starting at mile 50, three of us will take turns pacing Sydney into the finish, into the history books as one of Leadville's youngest female finishers and into that under 25 hour belt buckle.

Race day is less than four days away and insurmountable, impossible and unthinkable are the only thoughts racing through my head.  But these Colorado mountains are sure to be traversed, impossible is nothing and unthinkable doesn't exist.  So we embark into the unknown, into adventure and excitement and the raw power of life that is sure to unfold before us. To watch this young woman test every limit she thought she had and emerge victorious. Maybe blood stained, maybe battered but definitely still standing.