Need a Post-Workout Routine?

We all tend to think about the ways we can prepare for a workout but we tend to neglect proper routine for what to do post-workout. There are many ways to get the best out of your workout with a proper post-routine. Utilizing these steps will keep your metabolism up, maintain hydration and keeping your body’s stress under control.

 

  1. Protein

Many think the post-shake is a bit excessive for the regular gym attendee but it does serve a lot of purpose for the body. Post-workout protein is dire especially when you also do not have a proper pre-routine that includes a proper meal. An average amount of protein to consume would be anywhere between 20-50 grams depending on your gender, weight, and where you are in your fitness journey.  

 

  1. Food

In addition to in taking some protein, food is another way to be sure you are maximizing your workout to the best of your ability. Eat some fruit like a banana to aid in your post-workout routine. It is naturally a great resource for potassium. The Potassium in your body gets naturally drained during an intense workout. So be sure to replenish nutrients after your workout. Even with Potassium, sodium and calcium are other factors that play a part in muscular energy. Bananas or potatoes are great sources of Potassium.

 

  1. Roll

Many beginners are unfamiliar with this concept of rolling out the body. This process is done by taking a dense foam cylinder and rolling out the muscles in the body. The reason for using a foam roller would be to improve flexibility, increase blood flow and circulation. It also helps with the soreness and pain felt after a workout. This process also just breaks up any general knots in your muscles that could create pain throughout the rest of the day.

 

  1. Rest

 

It is quite important to remember to relax in between workouts. You do not want to overwork your body either during or after your workout. Whether you chose to be through sleep or just relax, give your body a break to recuperate from the workout. Getting the proper amount of the sleep can really help with getting more energy into your workouts. It will also give you the energy you need for your next time at the gym.

 

These four factors can be the beginning of a great post-workout plan. It will help you maintain your longevity for a great fitness journey.

The Benefits of CrossFit

Many have heard of the latest workout craze of CrossFit but are not entirely sure of what it is and the benefits of it. This strength and conditioning program has had years of growing popularity in the fitness industry but is popular now more than ever. If you are interested in learning more about what the brand of CrossFit entails then you are at the right place.

 

What is it?

CrossFit, Inc. has been around since 2000. It was founded by Greg Glassman and Lauren Jenai to not only promote physical fitness philosophy but to also create a new genre of a competitive sport. This program is not for the weak-minded. CrossFit utilizes elements from Olympic weightlifting to gymnastics and many other facets in between.

It is practiced in gyms across the world in 142 countries across all seven continents. There are multiple aspects to CrossFit that make it so successful among users. They utilize “WODs” which stands for workouts of the day that vary the way you work your body.

 

The Benefits

  1. Time Efficient

The biggest appeal to CrossFit is the short amount of time it takes to get a full-rounded workout.  Within a timeframe of 15 to 20 minutes, you’ll be asked to complete as many rounds or reps of a specific area as you possibly can. Due to the increase of intensity and dedication to the moves, you will be burning more calories than a regular workout routine.

2. Intensity

Another big appeal that parallels with time efficiency is the intensity of the workouts. CrossFit is a fast-paced workout that can is crammed with non-stop movement. The concentrated burst of energy saves time and gets your heart and body pumping. It may only take a few routines like burpees or squats but it is the repetition and the time that creates the intensity needed for powerful results.

3. Increased Mobility

Due to the varied movements throughout Crossfit workouts, your body is getting well-rounded, full body exercise compared to working individual parts while the rest of the body stays stagnant. This program pushes you to activate all aspects of your body, not just the ones you want to focus on. As well, with CrossFit comes coaches that guide you through the proper ways to lift heavy items and correct form throughout sessions.

 

CrossFit increases many different parts of your fitness from stamina, flexibility, power, and endurance but also pushes you in your own personal fitness journey.

3 Ways to Prep Before Your Workout

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Exercising the body is quite important but preparing prior to your workout is even more important. Setting yourself up for a great workout will lead to a more efficient time spent within in the gym or even before you go on a run. Here are a few smart choices to make before you break a sweat and burn calories.

Hydrate

Before your workout or exercise routine, drink two cups of fluid at least two hours prior. Drinking fluid two hours before your exercise gives your kidneys enough time to begin process fluid. Then thirty minutes before you leave for your workout, drink another 5 to 10 ounces of fluid.

Not only should you hydrate prior to your workout, you should make sure to drink water throughout your workout and after. Water lubricates your muscles and also prevents cramping during your routine.

 

Eat The Right Food

Fueling up before your workout is just as important as hydrating before your workout. 30 to 60 minutes before your workout is an appropriate time to eat a high protein and nutrient filled meal. Some great lean proteins to eat pre-workout include poultry, fish, and specific nuts. As well, complex carbohydrates like whole grains and fruit can be turned into energy that in return can be burned during your workout.

Healthy snacks like a chia pudding or protein smoothies are also great ways to ingest beneficial food without intaking too many calories. Whey protein also is a simple way to get more protein in your food for a pre-workout. Over-eating before exercising can cause cramping and stomach problems so be aware of how much food you are intaking.

 

Stretching

Warming up before a workout is also a smart choice before jumping right into long strenuous movement. A smart way to stretch would be to hold your stretches for more than 60 seconds. Static stretching does not do much for your body and can actually be less helpful during your workout. As well, not properly stretching before a workout can cause injury. A dynamic stretching routine 15 minutes prior to your workout can make or break the time dedicated to improving your body.

 

These are the basics for setting yourself up for a great daily workout. Hydrating, eating, and stretching as some of the simple ways to prep your body for improvement.

 

Steve Kerr seeing specialist at Duke, unlikely to return this round

http://www.espn.com/nba/story/_/id/19315989/golden-state-warriors-coach-steve-kerr-unlikely-return-second-round

 

Golden State Warriors coach Steve Kerr is seeing a specialist at Duke University Medical Center on Friday and receiving treatment aimed at alleviating symptoms that have forced him to take a temporary leave of absence from the team, sources told ESPN.

He remains out indefinitely and sources indicated it has become “very unlikely” he would return during the Warriors’ second-round series against the Utah Jazz.

Kerr underwent back surgery nearly two years ago and has been suffering from complications that cause severe headaches, nausea and dizziness. He had been receiving treatment at Stanford University.

Warriors assistant Mike Brown has been coaching the team since Game 3 of a first-round sweep of Portland. Golden State won the first two games of the Utah series.

World No. 1 Andy Murray loses in Barcelona Open semifinals

http://www.espn.com/tennis/story/_/id/19271758/dominic-thiem-stuns-andy-murray-barcelona-open-semifinals

BARCELONA, Spain — World No. 1 Andy Murray lost to Dominic Thiem of Austria 6-2, 3-6, 6-4 in the Barcelona Open semifinals on Saturday.

Murray’s defeat came a week after he exited the third round at Monte Carlo. That loss prompted Murray to enter Barcelona to whip up some form for the French Open following a right elbow injury.

Murray fell for the first time in three meetings with Thiem.

Nine-time winner Rafael Nadal played Horacio Zeballaos of Argentina in the other semifinal later Saturday.

Thiem started strong, breaking Murray’s first two service games before adding a third break en route to taking the first set.

The ninth-ranked Thiem had a break point in the second set, but Murray held serve and broke him back to even the match at a set apiece.

Murray was again in trouble at 4-2 down in the decisive set, and folded when he failed to successfully return Thiem’s deep lob on match point.

“He’s the No. 1 in the world, so you have to find something in between playing aggressive and not making mistakes,” Thiem said. “I was the luckiest in the end.”

Thiem will be seeking his second title of the year and to add to his eight career titles.

No Holds Bard – Beverly’s Battle with Westbrook

http://www.espn.com/blog/houston-rockets/post/_/id/4076/rockets-win-series-as-beverley-battles-westbrook

Although things may get a little heated on the court, these two athletes demonstrate passion and a hunger for victory. One thing we can all learn from athletes is to fight until the very end, never give up, and always to the very best with your abilities. Life will have its ups and downs, it is easy to do well when things go well, but your true character is only revealed when faced with challenges, the greater the obstacle the greater the opportunity for you to build your character.

Top 4 NHL Players of All-Time

Wayne Gretzky

Gretzky is arguably the best player to have ever played in the NHL, and if you do not agree with me go and take a look at his resume. He is the only player in NHL history to total over 200 points in a single season, and he was able to do this four times. During his career, he played for the Edmonton Oilers, Los Angeles Kings, St. Louis Blues and New York Rangers. After retiring from the game in 1999, he won 4 Stanley Cup Championships and held an astonishing 60 NHL records. There may never be another player to dominate a game like he did.

Bobby Orr  

Bobby Orr played twelve seasons in the NHL, and let me tell you, they were special. He spent 10 of those seasons playing for the Boston Bruins and two of them for the Chicago Blackhawks. During his tenure in the NHL, he won eight straight Norris Trophies, which is given to the NHL’s best defenceman, and three consectutive Hart Trophies as the NHL’s MVP. Sadly, Orr’s career was cut short due constant knee injuries. Many people wonder how much more Orr could have done if he had two healthy knees. In 1979, he was inducted in the Hockey Hall of fame, the youngest to be inducted at that time.

Mario Lemieux

Lemieux, another NHL great, spend his entire NHL career with the Pittsburgh Penguins. Before he retired, Lemieux racked up 630 goals and 1,033 assists- an impressive feat to say the least. He also won the Art Ross Trophy six times during his impressive career, which is given to the league’s points leader. He led the the Penguins to two Stanley Cup champions as a player in 1991 and 1992 and won one as an owner in 2009. In 1997, he was inducted into Hockey Hall of Fame.

Gordie Howe

Howe played an incredible 26 seasons in the NHL. From 1950 to 1954, Howe led the league in scoring and led the Detroit Red Wings to four Stanley Cup Championships.  He was a dominant force both on the ice and in the stat sheets. After he retired in 1980, he complied 801 goals, 1,049 assists and 1,850 points. He would be inducted into the Hall of Fame in 1972.

 

For more of the greatest players in NHL history, please check out this article.

 

Best Fitness Apps

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Looking to get fit? Well, you picked the right place to be. You don’t have to worry about paying insane training fees to do so either. Add these incredible apps to your phone to help you get on your way to a better fit lifestyle. Here are the top fitness apps to check out:

Nike+ Training Club

This app has an awesome amount of workout videos to try out. Even if you are a beginner and have not had a lot of training before, do not worry. This app has you covered. It has a great range of different exercises for you to perform and it will guide you through the entire process. Many people speak very highly of this app because they have been challenged during their workouts and have seen significant progress since using it. Download the app now and get in phenomenal shape.

Strava Run

Looking for a reason to run? Say no more. Download the Strava running app and you will be on your way to getting faster and being challenged while doing so. Everyone enjoys some competition, right? Well, you can a get chance to compete against other users who have downloaded the app as well because of the built in GPS tracker. The tracker monitors how far you are running and challenges you to try and beat your previous time. It also gives you an update how many calories you have be burned and how fast you are running. This is an awesome app and I definitely recommend you checking this out.

7 minute Workout

I am sure you are thinking to yourself, can I really get a good workout in 7 minutes? I know, I thought the same, but let me tell you, you get a great sweat afterwards. This is a great opportunity for people who do not like spending a long time at the gym because it is quick and you definitely see improvements over time. The workout consists of 12 high intensity bodyweight exercises, 30 seconds per exercise, and 10 seconds rest between exercises. Pretty intense, right?

Calorie Counter
If you are trying to maintain a strict diet by watching how many calories you intake everyday the calorie counter app is a great option. It can be rather difficult to decide how many calories are in certain foods, especially when you eat out. Well, the calorie counter made your life much easier. You have the ability to manually enter what you are eating and then you will get a precise count of how many calories your body is intaking.