Post Workout Nutrition

You just finished a challenging workout with us at Fitness Together. Your job is done, right? Kind of, at least the hard part is. To take advantage of that workout you need to supply the body with essential nutrients to aide the body in the rebuilding process so you can come back stronger next time. This goes for people who want to lose body fat and improve body composition. Here is a perfect post workout shake: -15-20 grams of whey protein -Banana or berries Combine the scoop of protein and fruit with some water in a blender. Add a few ice cubes, blend and enjoy! After working so hard in your training session, dont cut yourself short by neglecting post workout nutrition! -Eric Fitness Together Newtonville & Auburndale

Core Stability for a Stronger Golf Swing

Golf season is upon us! A great swing starts with a stable core. So how do we implement some core movements that will improve our game? Adding in a few core stabilization movements can go a long way into increasing distance AND protecting the lower back from injury. Try these movements out. -Paloff Press x 15/side -Superman x :45-60 seconds -Bird dog x :45-60 seconds -Reverse Crunch x 12 reps -Cable Wood chop x 12/side Perform these movements 2-3 times per week and enjoy those extra yards off the tee! -Eric Fitness Together Newtonville & Auburndale

Sample Breakfast

A healthy breakfast is key on kick starting your day. With all the conflicting information on what a healthy breakfast consists of, it is no wonder some people are confused on what to choose. Cereal ads push high sugar, low protein, wheat based grains. It is no wonder obesity is at an all time high! The best way to start your day is with a high protein and healthy fat breakfast! This will give you sustained energy for your long work days. Below is a sample breakfast.

-2-3 egg omelet with vegetables (spinach, broccoli, etc) cooked in extra virgin olive oil

-1-2 strips of turkey bacon

-Handful of blueberries or low glycemic fruit (any berry is a great choice)

Try this breakfast out and start your day off on the right foot! You can feel full AND be healthy at the same time.

-Eric

Fitness Together Newtonville & Auburndale

Beach Workout

Ok, so I might be a little premature talking about the beach. After that week we had two weeks ago, I got a little over excited. Sticking with the beach topic, I am going to put together a little program you can do at the beach to jack up your metabolism so you are burning some extra calories sitting in the sun!

This routine will only take approximately 15 minutes to do and then you can lounge the rest of the time! Perform this circuit barefoot and make sure you have your water handy!

Mountain Climbers x 20 seconds

Lunges x 15/side

Jumping Jacks x 20 seconds

Broad Jump x 10 jumps

One Finger Cartwheel Push Up x 15

There is one movement you can leave out if you choose so, but complete the other 4 exercises (the first four ones:) ) at a brisk pace. Perform the full circuit 3-4 times and enjoy burning calories while you bask in the sun!

-Eric

Fitness Together Newtonville & Auburndale

Bodyweight Circuit

You don't always need a lot of equipment to get in a good workout! Here is a sample routine that you can perform on your off days from FT to aid you in your body composition goals.

1. Push Ups (modified) x 12-15

2. Jump Squats x 12-15

3. Chair Dips x 12-15

4. Plank x 30-45 seconds

5. Wall Slides x 12-15

6. Reverse Crunch x 12-15

Perform this circuit 3-4 times through and keep your "off" days fun!

-Eric

Fitness Together Newtonville & Auburndale

Fasting

The mainstream nutrition advice for a while has been, "Eat a healthy breakfast upon rising". Although this is great advice for someone who tends to binge eat later in the day, it can be hindering your fat loss goals!

My advice to my clients is to take advantage of your "fasted" state upon waking. The bodies primary source of fuel in the morning is fat. Taking in a breakfast with carbohydrates blunts the fat loss.

I am not recommending that you do not eat at all in the morning, but waiting a few hours takes advantage of fat burning. Try going for a short walk to intensify the effects.

Give this a try and good luck with your body composition goals!

-Eric

Fitness Together Newtonville & Auburndale

The Cure for Flabby Arms

Everybody wants nice and toned arms. Many downfalls of unexperienced trainers lead people to believe that the only way to more defined arms is to curl, curl, and curl.

Yes it is true that adding curls into a program can help in your quest, but centering a strength training routine around them is not the answer.

Stick to basic, compound movements like push ups, inverted rows, and chin ups. If you feel like doing more work at the end of your session, then by all means do a few sets of curls and pressdowns.

Use the "big" movements to help you reach your toned arm goals!

-Eric

Fitness Together Newtonville & Auburndale