When Exercise is Over, the Work Isn’t

A lot of people have a great pre-workout and workout routine. We drink plenty of water before and during exercise, warm up properly go through our program. Then, after the last exercise, we are done.

What so many exercisers do not realize is the importance of what you do after you work out. You may have done the majority of the work, but how you treat your body in the minutes and hours after you exercise has a direct effect on muscle soreness, muscle strength and growth, and staying hydrated.

Cool Down
After your last exercise, your workout is not over. The first thing you need to do is cool down. No matter what your activity was, you still should do light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. 
 
Stretch
This is one of the most important things you can do. After a workout, muscles naturally contract. Stretching again prevents them from shrinking. It allows your muscles to rebuild, growing bigger and stronger, and thus allowing you to get the full benefit from your efforts.

Stretching also relaxes your muscles, helps speed circulation to joints and tissues, and helps remove unwanted waste products, which reduce muscle soreness. If you come to one of our classes you know we ALWAYS stretch. Make sure you do it when you are on your own.

Drink Water
When you finish your workout, you need to keep replenishing your fluid levels. It’s recommended that you drink another 2-3 cups within two hours after you have finished. Then, drink water regularly afterwards. You may not feel thirsty anymore, but you still need to drink up to avoid getting dehydrated.

Refuel
Eating is one of the last, but one of the most important post workout activities. You have not only burned hundreds of calories and lost carbohydrates, but you have also actually torn your muscles (in a good way). You need to repair your muscles and boost your energy level, and you need to do it fast. It’s recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and high in protein. The carbs will re-energize your body, while slowly turning into calories – so you have plenty of time to burn them before they turn to fat. The protein helps repair your muscles, so they grow stronger while your body rests until the next workout.

Next time you put down the dumbbells and think your work is done, remember these after-workout necessities to maximize your efforts and get the most out of exercising.

PS – a song we have been loving lately, a blast from the 80’s past is Dancing in Heaven. Add it to your playlist – you will not be dissapointed!

“Dippin” Salad

Get excited because we’re about to share a favorite family recipe. Jenny’s grandpa was one of the most awesome people ever, so in honor of his birthday this week, here’s his signature salad — you’re going to love it.

Our philosophy of eating clean and simple was something Jenny’s grandpa was big on. He had the most amazing garden and was an excellent cook. One thing that was so great about his food was that it was simple and healthy. This salad is called “Dippin” — it’s SO easy and a great way to get your veggies.

 

 

 

Ingredients (base the amount of each on the size of the group you’re feeding!):

• Cucumbers
• Tomatoes
• Onions
• Expeller pressed canola or safflower oil
• Oregano
• Pepper
• Garlic salt
• Balsamic Vinegar
• Something to dip with (like a multigrain baguette)

 To make it:

1. Cut all the veggies into bite-sized pieces and put in a bowl
2. Coat with oil and balsamic vinegar. How much is up to you, but we use more vinegar than oil.
3. Season with the oregano, garlic salt and pepper, then toss.

The “dippin” part comes in after you eat the salad. That’s when you soak up the dressing with the bread. It’s so good, but be mindful of how much bread you eat while dippin!

Eat Your Greens

Eating more salad and greens. It’s someting most people plan to do, but then when you get home and are tired, you want something easy — and all that chopping seems too overwhelming.

So, make it easy on yourself. Buy all your produce for your salads, pre-chop everything on a Sunday and put the items in little baggies. That way you can eat a fresh and easy salads as often as you want. As a bonus, this will help you use up your produce and not waste money.

And of course, make sure you go easy on the dressing so you don’t ruin your efforts to eat more greens!

FLEX, sweat, stretch…repeat

Motivation Monday

Jimmy Fallon and LMFAO debuted a song which we think you will enjoy!

The spin class song:

http://m.youtube.com/watch?v=GGbXIw6R2zw

Our spin playlist:

• Let it Roll- Flo Rida
• Run- Flo Rida
• Can’t Stop Me- Tiesto
• The Man Who Never Lied-Maroon 5
• Time to Pretend- MGMT
• Mr. Brightside- The Killers
• Chicane- Beachball
• Send Me On My Way-Rusted Root
• Miss You- Foster the People
• Make Me – Janet Jackson

FLEX, sweat, stretch…repeat!

We Love the Barre

Although we enjoy a good happy hour, today we’re actually talking about the B-A-R-R-E.

Barre is a total body exercise approach that incorporates concepts from pilates, dance and yoga. Professional dancer Lotte Berk created Barre based on her experiences with modern dance and physical therapy. Over the past 40 years barre classes have evolved into an effective whole body toning, strengthening and flexibility workout for all ages. The concept and practice of Barre classes began well before we were born and is still changing bodies today.

Barre is a combination of body weight exercises, use of small weights, flexibility and barre work. Barre is composed of small movements that keep your muscles constantly working and compliment them with stretching. The class strengthens and tones your body while creating long lean muscles. Simply put is helps you get a dancers body, and who doesn’t walk to look like a dancer?

Trista spent 4 years learning the core fusion method of Barre at Exhale Spa under the guidance of Fred and Elizabeth (who spent 22 years working and training at the Lotte Berk method). She was hooked after her first class, and loves the challenge that it provides to all fitness levels, and the results it produces.

Jenny was introduced to Barre, by Trista two years ago, and loves it for many reasons. After 15 years of competitive sports and many ankle sprains it improved her muscle imbalances. It has also enhanced her running, which is a great bonus!

Barre is incorporated into many of our FLEX56 workouts, so if you want a dancers body come try barre!

FLEX, sweat, stretch…repeat!

Get in the Habit

How long does it take to make a habit? The answer varies. Some people suggest the standard 21 to 28 days, while we’ve seen others suggest as many as 66 days.  The bottom line is it takes times and it requires that you stick to it.

If you work out once a week or eat well once a week, that will not a habit make. It needs to be regular and consistent if you want it to stick.  Think about brushing your teeth. When you were a child, it  wasn’t something you did regularly — you had to do it repeatedly before it became a habit, and hopefully now it’s something that you do every day (if not, start!). So keep on keeping on until your lifestyle is full of regular exercise and healthy eating!

This one step — choosing a goal and sticking to it — changes everything. – Scott Reed

Here’s the “I think I can” playlist to help you keep up those good habits:

• Born to Run: Bruce Springstein
• Here it Goes Again: OK Go
• Eye of the Tiger: Survivor
• The New Workout Plan: Kayne West
• Lose Yourself: Eminem
• Stronger: Kelly Clarkson
• Get Up Stand Up: Bob Marley
• Firestarter: The Prodigy
• Pump It Up: Elvis Costello
• She Wants to Move: N.E.R.D.
• Runnin’ Down a Dream: Tom Petty
•  Around the World (Radio Edit) Daft Punk