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 began treatment with Alika after a back injury at work. I had already been out of work 3 weeks. Alika had an immediate impact on my back health and posture, providing more relief than I had felt with chiropractic/massage. Over the following month Alika used a unique spinal technique alongside other treatments and strengthening methods to improve my condition and get me back to work. I’ve been to several other clinics in my time as a competitive athlete and Alikas therapy coupled with his attentiveness to patients problems and injuries is second to none. Would highly recommend Alika and A2 PT to anyone with back issues or P.T. needs"

− Micah

"I had a lot of fear after surgery, afraid that I would not regain mobility and strength. I feel that A2 helped me achieve a higher plateau of health, motion, and strength than I would’ve achieved elsewhere. Also, A2 has taught me the exercises to go even further, to strengthen and mobilize my shoulder. I fully trust A2 and will recommend them to all my friends, family, and coworkers. They have all treated both me and my wife with a gentle kindness that is rare today and have made us feel welcome in their care. Very professional, but with a sense of caring; that is how I would describe A2. I will miss them all and am very grateful to have been in their hands."

− Roger

"Kristi’s weekly bootcamp has truly gotten me out of my comfort zone. I started attending with my family a few months ago. My first couple of times I was so ore! At times I became discouraged, but I just pushed through! I keep coming every week I am available. There’s no shaming if you must miss a week. You can even have someone go on your behalf if you miss a week. Since starting Kristi’s bootcamp I’ve said yes to other fitness opportunities I would have previously turned down. I now workout EVERYDAY and I’ve lost over 20 lbs since I first started coming. Thanks Kristi and to my family for introducing mw to this awesome bootcamp!"

− Amanda