Post-Workout Fuel

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During exercise, our muscles and carbohydrate stores break down. The muscle tissue rips and prepares itself to be rebuilt. However, without the proper nutrition, your body can’t rebuild and will never reach its full potential.
What do I eat post workout?
After a workout, you want to fuel your body with carbohydrates and protein, which are essential to the rebuilding process. Fat is not necessary and it may even derail your progress as it slows digestion. If you calculate your needs, you will need .8 grams of carbs per kilogram and .4 grams of protein per kilogram. Keep in mind that it is also best to consume your post workout meal ASAP for the biggest benefits. Check out these ten quick meals to fuel your body after training.
Ten Quick Post Workout Mini Meals

Protein Creamcicle: Blend 1 scoop Vanilla protein powderRead more

Fitness Challenge – June Shape Up – Arms + Core

Challenges are excellent at building strength, muscle and endurance. You will be surprised at how good you get at specific exercises and will be so proud of yourself – which in turn will build momentum for you to be better.
“If you continuously compete with others you will become BITTER. If you continuously compete with yourself you will become BETTER.”
This months fitness challenge is a mix of exercises, rather than focusing on one specific Muscle group. Last month we did the plank challenge - and I kept planks in this month because a few people loved them. I started out slightly simple for beginners – but if you’d like to up the time on some of these – go for it! Remember: It doesn’t matter if you start at the beginning of the month or not, just start! This calendar is used as a guide [...]

Yoga

Yoga as been defined as “union with the divine” and is used in many religions as a way to connect with God and gain peace. In health communities, it has been known to promote flexibility and balance. Read on for eight reasons to start practicing yoga today.
yoga is beneficial!

Flexibility: The most obvious benefit of yoga is increased flexibility. You may not be able to touch your toes during the first session but with consistent sessions the muscles begin to lengthen and you will be able to touch them in no time.
Relieves Pain: As the muscles begin to loosen, aches and pain will disappear. Tight hips affect the knees and tight hamstring muscles create lower back pain. Studies show that two 90 minute sessions of yoga a week reduce soreness by 56 percent. Read more in The Woman’s Book of Yoga and HealthRead more

12 Low-Impact Exercises

I’ve been asked by a few about low-impact exercises for anyone who has injuries or even for seniors who have a harder time starting an exercise routine at this time in their lives. Well, its never too late to start and I’d like to offer up a list of wonderful low-impact exercises for beginners. Remember: with any exercise routines you do, start off slow and only do the exercises you can do based on your body and if you have any injuries avoid doing anything that might harm you. Seek help from professionals when you can and get a trainer if you can afford it. And remember the most important thing is to have fun!
SONY DSC 1. Walking: The number one used low-impact exercise. It requires basically no equipment except shoes, of course. You can walk in your neighborhood, [...]

Top 9 Fitness Ball Exercises for Beginners

fitness ball workout Have you ever used a fitness ball? A Fitness Ball is a large ball – about 14-32 inches in diameter (the size you should get depends on your height – the taller you are, the bigger the ball) filled with air and generally used for physical therapy, exercise and athletic training. It’s also known as: stability ball, exercise ball, body ball, Swiss ball, Balance Ball , birth ball, gym ball, therapy ball, yoga ball, Swedish ball and Ab ball. This ball is great for working the whole body.
There are tons of exercises you can do on it to help build muscles and help with your balance. I recommend the Body Balance Ball by Gaiam Read more

Chia Seeds!

Chia Seeds

Find out what chia seeds can do for your health and how to create a clean eating pudding.

Almost overnight, chia seeds have gained over-whelming popularity in the health community. Are they worth all the hype? Yes. Chia seeds are packed full of health benefits and can be used to make some wonderful snacks. This powerful ancient food source is packed with fiber, omega-3 fatty acids, and antioxidants. Just three tablespoons of chia seeds contains as much omega-3’s as 32 ounces of salmon. They provide all the benefits of fish oil supplements without the fishy after taste. Chia seeds can also be ground into flour and used in recipes to as a gluten free substitute. Look for them in health food stores, or purchase them online. I recommend the Bob’s Red Mill Chia SeedsRead more

Scorch Fat

It’s possible to boost your metabolism with simple tweaks to your daily routine. Making these small changes will make your body more effective in its battle against fat.
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Eat Breakfast
It is more than just a name: break-fast. Your body has been deprived of nutrients while you have been slumbering. Skipping breakfast sends your body into starvation mode. Eat your morning meal every morning. Make it 20-40% of your daily caloric intake.
Drink Cold Water
Research shows that women who drank eight 12 oz glasses of water daily have a higher metabolic then those who only drank four glasses. Drinking cold water will also help burn a few more calories because your body has to heat the water before it can use it. See our 40 Fruit water recipes post.
Sip Green Tea & Java
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