How do you spend your 24?

Most people start an exercise program to lose weight. Prioritizing exercise is an important choice an individual can make. When people don't see the scale move or they hit a plateau, many end up returning to their old habits. What's missing is proper nutrition that goes along with exercise. Healthy eating is an important element in weight loss. Plus it adds the much needed energy for people to remain active. When there is a push to do more physical activity without the push for healthy dietary choices, people become unbalanced. Making healthy food choices along with exercise sets people up for success rather than failure.


top sirloin, flank steak, lean ground beef

chicken and turkey, white and dark meat

halibut, sole, salmon

whey, casein, Greek yogurt, cottage cheese

soy, beans, nuts, grains, etc.



Olive oil

Natural peanut butter

Fatty fish

Egg yolks


Types of carbohydrates


Fast digesting

Sources: Table sugar, white potatoes

Effect: Spike blood glucose and insulin levels


Slow digesting

Sources: Most fruits, whole grains, sweet potatoes

Effect: Less dramatic impact on blood glucose and insulin levels

If you have any questions don't hesitate to contact me!

-Lisa Couture, ACE CPT

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HammerFit Athletic Club is a unique and locally owned fitness concept—based on the idea that the best equipment and classes usually appeal to different people and that no one should pay for what they aren't using!


In addition to state-of-the-art Hammer Strength equipment, we are proud to offer a great personal training program and an exceptional group fitness program in our Motion Studio. All classes are led by the area's most in-demand, experienced instructors. You do not have to have a membership to attend our classes.




Tel: 802.878.0444


21 Essex Way, Suite 115 
Essex Jct, Vermont 05452

Contact for any gym, personal training,  party or class related questions.

HammerFit is located in the Essex Shoppes and Cinema complex (The Essex Experience) off route 15 and i-289 in Essex Center, near Hannaford’s, The Essex Resort and Spa and the Links at Lang Farm. Only 2.5 miles from the Five Corners Intersection.

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