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
"After a three-car rear end accident, I had a concussion and severe whiplash. I picked A2 to help me recover. I will have to honestly say A2's expertise and therapists along with all the other staff, have been the "silver lining". They are very knowledgable and take the time to explain what they are doing. and why they are doing it. They are extremely friendly, thoughtful, and maintain flexible hours. I have followed the home exercises regularly and have seen steady improvement. This is very important as I am a small business owner with a physically demanding job. A2 has it all! Fantastic physical therapists, massage therapist, and personal fitness trainers, all under one roof. Alika is a visionary and A2 is the hidden jewel of PT, but not for long."
− Danielle
"The therapy did exactly as I had hoped, it helped alleviate my shoulder pain, and stopped the numbness from creeping down my arm to my hand. The exercises I was shown had the added benefit of helping keep my neck and traps loose and not so tense all the time. A great experience that I would recommend to anyone needing physical therapy."
− C. Wesley
"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