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

 

"I loved it here! Everyone was so kind and welcoming and it is a very comfortable space to be in. That made it 100X easier to work on things, and ask plenty of questions. I seriously can’t think of anything to improve upon! Everything worked and helped me feel better, and is so exciting! Because of this, I can do more, and spend less time hurting."

− Georgia

"Working with Kristi has been an amazing and rewarding experience. I started with the goal to lose weight and gain strength and after a few months she has helped me to understand what it means to live a healthy and well-rounded life. She not only provides motivation in the gym, but she is a great support system emotionally. She knows her stuff when it relates to exercises and the body. I appreciate how she brings variety to our workouts while also keeping us safe. If I could I would workout with Kristi multiple times per week."

− Sammy

"My experience was great. Pain in my lower right quadrant of my back is virtually gone. This has improved my quality of life tremendously. Everyone I had contact with was very courteous and helpful. Special thanks to Alika and Danny for helping me learn exercises that have helped my back. Thank you."

− Ken