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What to eat before and after a workout

Written by Health Coach on 9/15/2014 6:00:00 AM

Hydrate after a workoutIt's important to fuel your body for performance, especially when exercising. Eating both before and after a workout is essential.

Before a workout.
The purpose of eating before a workout is to provide your body with energy to get through your routine. Carbohydrates, lean protein, heart-healthy fats, and fluids are some great sources of fuel for your body. Try one of these pre-workout snacks:

  • Whole wheat toast with sliced banana and cinnamon
  • Greek yogurt and trail mix
  • Fruit smoothie (Add a handful or kale or spinach for extra nutrition)
  • Oatmeal and fresh fruit continue reading ...


Get fit with a friend

Written by Kathleen Connelly on 9/12/2014 6:00:00 AM

Do you find it hard to do exercise by yourself? You’re not alone.

Many like the accountability that having a 'workout buddy' offers. They often find that it's easier to get motivated if a friend is there to encourage them.

Consider one of these ways to get fit with a friend:

Join a walking/running group.
Many community organizations host weekly walking groups. Do a quick Google search, or stop by your local community center to find dates and times. Or, find co-workers or friends who want to walk together and start your own group.

Try a fitness class.
Group fitness classes are a great way to get fit with friends. You can try a variety of exercises and will never be alone. Not to mention, many fitness centers will let you take classes as a non-member. continue reading ...

Tags: Fit Friday | Posted in: Fitness

Food highlight: Pesto sauce

Written by Health Coach on 9/10/2014 6:00:00 AM

Pesto sauceHave you ever made homemade pesto sauce? Pine nuts are the classic pesto ingredient, but try something different next time you’re whipping up some of the delicious sauce.

Almonds
This nut can help with weight loss, body fat reduction, and lower blood pressure when combined with a low-calorie diet. Almonds are considered the most nutritionally-dense nut. They are a great source of calcium, iron, fiber, vitamin E, and magnesium. continue reading ...

Posted in: Nutrition

Five reasons to stop drinking soda

Written by Health Coach on 9/8/2014 12:00:00 PM

Many experts recommend that we remove sugary beverages, like soda from our diets. Here are the top five reasons to ditch your bubbly beverage: 

Weight gain
The artificial sweeteners in many sodas triggers insulin production, which sends your body into fat storage mode and leads to weight gain. Researchers have found that over the course of a decade, diet soda drinkers have a 70 percent greater increase in waist circumference compared with non-drinkers.

Diet sodas may not have any calories, but they still have sugars that can work against weight loss efforts.

Diabetes
Drinking one diet soda a day was associated with a 36 percent increased risk of diabetes. 

Healthy smiles
The citric acid in soda weakens and destroys tooth enamel. continue reading ...

Posted in: Nutrition

At-home boot camp

Written by Jennifer Moehling on 9/5/2014 6:00:00 AM

Some days it can be hard to get to the gym. But, that doesn't mean that you can't get a workout in. This circuit workout can be done in your living room with just a pair of weights and/or kettle bell. 

Perform every exercise for 50 seconds and rest for 10 seconds before moving onto the next exercise. Complete every circuit one times through. For a challenge, perform each circuit twice.

Circuit One
Squats (add kettle bell if you have it)
Tricep kickbacks
Burpees
Bicep curls

Circuit Two
Push ups
Mountain climbers
Plank continue reading ...

Tags: Fit Friday | Posted in: Fitness

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