Susan G. Komen 3-Day for the Cure^® would like to thank New Balance, the official training partner of the 3-Day for the Cure, for sponsoring the Virtual Personal Trainer.

Your 24-Week Training Schedule for This Week

		New Balance Training Corner Everyone’s heard the phrase, “you are what you eat”. Nutrition is an important piece of the puzzle when it comes to training for the 3-Day for the Cure. Eating healthy helps to develop and maintain your body as well as to provide you the energy you need to sustain your training. In addition, you just feel better when you pay attention to good nutrition!
New Balance  has collected a series of recipes that will help get you on your way. And New Balance Fitness Ambassador, Holly Perkins, describes her absolute favorite recipe that features the sometimes forgotten, sometime mysterious vegetable, kale. Enjoy! New Balance and Susan G. Komen for the Cure® are making excellent happen, in the kitchen and beyond.

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Training Tip of the Week: Nutrition for Weight Loss & Performance
Food is fuel and carbohydrates such as breads, pasta, cereal, fruits and vegetables are the primary source for your muscles during exercise. Proteins such as cheese, meat and nuts provide long-term storage energy and help build muscle glycogen (sugar) stores. With your increased exercise you will be burning more calories and while now is not the time to go on any drastic diets, if you are overweight, it is a good time to begin following a healthy, well-balanced diet.

The key to weight loss is taking in fewer calories than you burn. Your training program will increase the number of calories that are used therefore, if you maintain your current caloric intake, you should experience some weight loss. Your goal should be weight loss of no more than 1 to 2 pounds per week. You do need to eat enough calories to support your increased activity, so listen to your body. If you are feeling weak and tired after a long walk, you may not be eating and drinking enough carbohydrates.

Remember that the addition of strength training during your cross-training days will also help to burn fat tissue while building muscle tissue. Muscle burns more calories than fat; however, it also weighs more than fat. Do not weigh yourself more than one time per week. Instead, take notice of how your clothes fit and how you feel.

During training: Eat small amounts of carbohydrate every hour. The average person burns 100 calories/mile; this is equal to one small apple, 1/2 of a banana, 16 ounces of sports drink or 3/4 of a sports bar.

Post training walk: Consume carbohydrate-rich foods 1 to 4 hours after your long walks to replace your muscle glycogen stores and prevent next day fatigue. Do not binge eat. In your training diary, add a column for calories consumed. Keep an estimate of your energy expenditure and gauge your intake appropriately.

Your Fundraising Step of the Week: Multiply Every Donation Through Installment Payments

NOTE: Each 3-Day participant is solely responsible for all fundraising efforts in connection with his or her participation in the 3-Day for the Cure, including compliance with all applicable laws. Before fundraising, be sure that your fundraising idea or event complies with all applicable rules and laws.

NOTE: The health, safety and training information provided to you in connection with your participation in the 3-Day is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the 3-Day for the Cure, you should first consult a physician and have a physical examination.

Breast Cancer Fact: A woman dies from breast cancer every 69 seconds.