Nutrition and Exercise


Tailored nutritional, post workout “recovery” smoothies can give you the nutrients and fluids lost during your workout. This can help to rid the body of inflammatory causing free radicals, as well as help in muscle recovery. After your next workout, grab your blender and these anti-inflammatory ingredients to concoct a smoothie that will help prevent oxidative damage, aid in muscle repair and replenish lost nutrients and water.

 

 

Protein Smoothies for Weight lifting

2 scoops chocolate protein powder (whey or non dairy)

2 TBSP almond butter

1 cup almond milk

½ cup greek yogurt

1 frozen banana (precut in slices)

5 ice cubes

Adding protein rich greek yogurt to your smoothie not only helps repair muscle, but the calcium will aid in strengthening bones after weight training. Blend well and enjoy!

 

HIIT Workout Smoothie

1 cup frozen cherries

½ banana frozen in slices

1 cup frozen blackberries

2 scoops chocolate protein powder

1 cup almond milk

A few ice cubes if you choose fruits that are not frozen

Blend and enjoy after a high energy workout!

 

Post-Spin Smoothie

2 Scoops DailyBurn Fuel-6 Protein in Vanilla

1 cup of water

1 cup raw chopped kale (stems removed)

1 orange (peeled and seeded)

½ tsp spirulina powder

1 pinch of ground cinnamon

1 pinch of ground ginger

Blend and enjoy to help replenish lost fluids and electrolytes after a sweat inducing spin class.

 

Post Barre Workout Smoothie

2 scoops DailyBurn Fuel-6 in Vanilla

2 TBSP rolled oats

2 frozen-sliced bananas

1 cup unsweetened almond milk

1 TSP honey

¼ TSP cinnamon

Bananas are great for replenishing potassium, aiding in the absorption of calcium and keeping blood  sugar in check.
 

Group Classes New Days and Times

Adult Group Fitness - Monday-Thursday 6 pm & Saturday 9 am

Fitness Fundamentals - Wednesday & Friday 9 am

Mindfulness With Monte - Monday 12:15 pm & Saturday 8 am

 

"A2 Physical Therapy has been an amazing place to be at for the past 3 years training with Kristi Cruz. I have had knee and shoulder issues and Alika has been great getting me back to doing the things I love. The staff here is always so loving and kind. I know when I come here I am always excited to be here. I love getting the warm smiles from everyone!"

− Haeli

"Kristi gives me a great positive feeling; to feel good bout myself. I have never been able to keep up on a food journal- now its easy. My personal goals are to have a decreased pulse rate, be fit, and take care of my heart. I come in on Wednedays at 5 am. Sometimes its hard to ge tout of bed, but I know I am working with someone (Kristi) who I am accountable too. Kristi is always so pleasant and never makes me feel ashamed of myself. A2 is a great place, each person is so positive. You learn to feel better by getting your mind to feel better first…. Think positive! I love this place, I will recommend each personto A2 either for PT or personal training. You guys are #1!"

− Suzie

"I’ve had 4 surgeries with different physical therapy clinics and this was my favorite. I felt comfortable and felt like I mattered to my PT which was a good feeling. My progress was as I had expected and any time I had a question or concern it was always answered and my PT adjusted. If it needed to be to avoid the pain I had I didn’t feel pressured to have more PT appointments or pressured to do workouts that aggravated my pain. Thank you for your help! I think offering stem and ultrasound for every patient will be really beneficial. Great experience overall."

− A.S.