"Winter is tough," added Taylor. "People
aren't as thirsty when they're cold so they don't drink enough. Water regulates your temperature and keeps your joints lubricated." For Beeson drinking water is an essential habit, recom- mending 64 ounces or more per day depending on your level of workout. "Water is they pur- ist source of hydration; it's about more than quenching thirst. It also aids digestion, adding to muscular strength and metabolizing fat," noted Beeson. Both Vogel and Beeson encourage their clients to track their nutrition via a food log and use a couple of different free Web sites, including Livestrong.com, sparkpeople.com or myfitness- pal.com. These sites break down the nutritional value of the food you eat. "Food is more than half the battle in increasing health and fitness levels," noted Beeson, "It's nearly 70% nutrition and 30% exercise."
CONRAD ANKER R
unning and hiking outdoors are my core activities. I try to climb two or three times a week. I do yoga once every two weeks and stretch before going out. I am particular about keeping my hands warmed up and strong.
"If you're lifting weights and not getting enough protein you'll do more harm than good," cited Taylor. "Protein is necessary to rebuild your muscle tissue and carbs are a ba- sic source of energy for the brain and central nervous system." In Taylor's opinion the op- timum pre-workout meal should be a low-fat, low-fiber, moderate-carbohydrate affair. For McPhie, sleep plays an integral part in her performance and fitness level. "If I get eight hours or more, my body recovers well, and I wake up feeling rested. Less than that I start to feel run down and it's hard to stay pushing at this level."
"Eight hours is a beautiful thing," said
Vogel, noting the difficulty of attaining this for many people. "The body needs sleep to regenerate on a cellular level; you won't see gains in performance if you're having trouble getting to sleep." Vogel recommends trying a
64
DISTINCTLY MONTANA • WINTER 2013
