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 had a great time coming in to A2 every week. Everyone was really helpful and fun to be around. The exercises we did made a huge difference in getting my body and confidence back to shape. Next time I'm injured, I will know just where to go. Thank you!"
− Eric
"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
"My wife was trying to get me to go to A2 after she was enjoying the classes. I am busy and wanted to go but always had an excuse. Well one she pre-paid for me to go. Time for me to face my fears about why I hadn’t been going because now I am going. First, I was in ok shape active just not work out shape plus what if I couldn’t beat my wife or the other women in class? What if I passed out?
As Saturday approached my fears rose and my brain searched for an excuse. Yet when I arrived at the class what I found was nothing like I was fearing, quite the opposite. Everyone is focused on their own pace. While being motivating Kristi is not forceful but positive and supportive, coaching each person at their ability.
It has not been a month of one day a week, my body has reacted by toning up, my six pack is back. My wife was mad and happy at the same time. I have been seeing a chiropractor for maintenance and recently my body is firming up and I do not feel the aches and pains of getting older. Was I sore after the first workout? Yes for a few days I was sore, but each week the soreness would decrease. After a month I am not sore but stiff the next day, feeling stronger each workout.
Thank you, A2 Physical Therapy and Kristi, for the good music and for pushing us without pressuring us."
− Mike