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 started at A2 about mid-July and I am in the 9:00 am Friday class. A2 has opened me up to new levels of a workout. There is no “golden Standard”. Everyone goes to the best of their abilities. I feel like I can workout without being judged. In my class there are my mom, dad, aunt Lori, aunt Amber, my cousin Mandy and our newest addition Randy. Kristi is always encouraging us to give our all. She is never telling us that we aren’t doing the workout right. Instead she helps us grow by kindly telling us if we do it this way we will get more out of it and she always helps us get there. I decided to do cross country this year and I feel like I can go and be successful and strong because of my A2 workout. Thank you so much for helping me grow in my health."

− Genevieve

"I’m really glad I am going to A2. My PT Danny is very knowledgeable and courteous. He pin-pointed the area affected in my hip and back. We are working to improve my strength, range of motion and ultimately lessen my pain with Danny’s wide range of stretches and strength techniques to improve my quality of life. So far in the three weeks that I’ve been enrolled I’m very impressed with A2 Physical Therapy. Thanks Danny!"

− Sean

"I came to A2 PT to assist in my recovery of a torn Achilles tendon. Not fully knowing what to expect, I was pleasantly surprised. Using a combination of PT (for strengthening and stretching) and massage (for scare tissue Break up) I feel my recovery has been accelerated. The whole crew Alika, Kristi, and Sophia are very kind, spirited, and passionate about their jobs! On a personal note, the word massage should be removed from the phrase deep tissue massage. It is very misleading-but it does work!
Keep up the great work gang!!"

− Christopher