This week’s entry is all about food!            

Question of the week: How long should I wait to eat after completing a low and high intensity workout (Like the ones we provide at Lexington Crossing on Tuesday at 5 p.m. and Thursday at 5 p.m.)?

I did my research and I found some helpful tips from www.fitnesstipsforeveryone.com.

·      Do not eat anything 15 minutes after a low-intensity workout or 45 minutes to an hour after a high-intensity workout.

·      During that time period the muscle replenishes the used up or burnt glycogen that is required for healthy energy utilization by your body

·      After completing an intense workout, the metabolism of your body has been heightened. You should not bother your body with extra digestive processes.

Suggestions for what to eat following a workout:

·      Water

o   Obviously it is important to rehydrate your body!

·      Some carbs

·      Proteins

o   Whey protein shakes are recommended over chicken, tuna or egg whites because the latter take longer to digest.

o   Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance.

o   Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.

o   Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate.

o   Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a "fast" protein for its ability to quickly provide nourishment to muscles.

o   Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an anti-oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best. (Information on the benefits of whey protein were provided by the Whey Protein Institute.)

·      No fats whatsoever!!!! They slow down digestion. Step away from the sweets!

Yoga! Yoga! Yoga!

Yoga…

 

With poses like the Salutation Seal, Feathered Peacock and Happy Baby; you probably have some reservations about adding yoga to your workout routine. Have no fear. Take a deep breath and meditate on the benefits of yoga:

 

1.     Increases flexibility

2.     Increases lubrication of the joints, ligaments and tendons

3.     Massages all organs of the body

4.     Complete detoxification

5.     Improves muscle tone

6.     Improves posture

7.     Improves aerobic breathing

8.     Reduces stress

9.     Improves concentration and mood

10. Lowers blood pressure

 

The only way to determine if yoga is right for you is to try it. Here is a list of yoga studios in Gainesville:

1.     Big Ron's Yoga College

2.     Yoga Meditation Center

3.     Lavanya Yoga

4.     Yoga & Meditation Center of Gainesville‎

 

UF’s Summer A Group Fitness schedule

Summer Cycle of Wellness2Go

Wellness2Go has returned, and it’s better than ever!

We welcome back former sponsors Gelato Company, D’Lites Emporium, Momoyaki, Gainesville Health & Fitness and A Better Massage from Cycle One. Newcomers to Cycle Two are Designer Greens and Green Plantains.

We have a lot of exciting events planned for this cycle. We will be starting Wellness Wednesdays in which we will be at a different food sponsor each week to give away gift cards. At the end of the cycle, we will be throwing an 80’s-themed pool party at Lexington Crossing.

Also, don’t forget to attend the fitness classes at Lexington Crossing. Tuesdays are Circuit Training and Thursdays are Boot Camp. Classes start at 5 p.m.

You must pick up the new Green Wellness2Go card in order to be rewarded this summer. You can contact us on our Facebook page, or stop by Gelato Company and pick one of the cards up.

Be sure to check back frequently. We will be providing fitness tips and program-related information each week.

Health and Wellness Day Recap

Here are some pics from the Health and Wellness Day at Lexington Crossing in April. Great times, hundreds of dollars in free gift cards, thousands of dollars in free healthy food from our sponsors and Gainesville Health & Fitness was there to check everyones BMI. The next Health and Wellness Day will be at the end of summer and will be 80s themed.