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Post workout snacks!

It’s not uncommon to feel an increasing sense of hunger following a tough workout, but  grabbing a gooey cinnamon bun with extra icing after a workout is not ideal. A good post-workout snack provides your body with proper nourishment and helps it prepare for the next training session. Ideally, you want to consider a combination of carbohydrates and proteins, consumed within an hour of finishing your workout. Some good post-workout snacks include yogurt and berries, sliced apple with almond butter or veggies and hummus.

Fitness File – October

fitness files

The October issue of our monthly e-newsletter – The Fitness File – is available now! This issue covers the following:

  • practice self-care
  • fitness tip: kickback your fitness!
  • nutrition tip: plant-based diet
  • club news: studio closure, vaccine card, testimonials, referral program
  • staff spotlight: Narges Nejadsattari (Personal Trainer)
  • studio Q&A: I have been experiencing headaches, can physiotherapy help me?

Check it out here.

How do you roll?

Myofascial release – commonly done by rolling parts of the body on a foam roller –  is often used to help relieve tension and improve flexibility. Using a roller gives you complete control over the intensity and duration. Generally, when using a roller, trainers advise clients to roll back-and-forth continuously over the tender area for 30-60 seconds. The roller can be a great tool; however, it can also be used improperly – please speak with your trainer for more information.

Q: I don’t like running – how can I improve my cardiovascular fitness?

When you think about “cardio” fitness, what comes to mind? For many people the answer will be running; however, there are many ways in which you can improve your cardiovascular fitness that doesn’t involve running. For instance, as noted in the fitness tip, kickboxing is an incredible activity that helps boost your cardio; additionally, you may want to consider rowing, skipping, cycling, circuit training and – everyone’s favourite – burpees! It’s important to have a well trained cardiovascular system as it can ensure that your active tissue meets its metabolic demand, and can help clear metabolic waste at a faster pace to allow you to perform and recover better during, and after, your strength training workouts.

You worked out with your trainer this morning, so you’re done for the day, right? Wrong!

While your commitment to personal training is commendable, exercising for an hour a day (or every other day) does not permit us to be – for lack of a better word – “lazy” for the rest of the day. While you don’t necessarily need to move every hour, you should avoid sitting for long periods of time (whether at your desk or on the couch) and get up and walk around or stretch when you can. There are many ways in which you can continue to move your body, including: household chores, taking the dog for a walk, walking (as opposed to driving) to get your groceries, participating in a group class, etc.

When it comes to your workout program, it’s important to incorporate movement that you enjoy and feel comfortable doing as this will go a long way towards helping you achieve your goals. Doing exercises that you don’t enjoy is bound to zap your motivation and make it less likely that you’ll stick with your program. Consequently, finding a program you enjoy will help ensure you maintain a long-term, active lifestyle instead of reverting back to the comforts provided by a sedentary lifestyle. If you enjoy the way your body feels during and after a boxing session or during a high intensity interval training session, for instance, why not incorporate these into every session?

Just. Keep. Moving.