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


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.


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.



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


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

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.

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.


Top New York Rangers of All-Time


The New York Rangers are a successful franchise that have enjoyed four Stanley Cup championships during their existence. They have had numerous legends put on the rangers uniform throughout the years. Here are some of the top Rangers of All time:

Mark Messier

Mark Messier was fan favorite among the New York Ranger fans and one of the greatest NHL players of all-time. In 1991, the Edmonton Oilers traded him to the Rangers. It was a move the Rangers felt would finally put them over the hump and put them in a situation to win the Stanley Cup. In his first season in New York, he scored an impressive 35 goals and tallied up 107 points to earn his second MVP award. This was an impressive accolade to the say the least. However, Messier knew what his main objective was when he arrived in New York and that was to bring championship back to the big apple! No one will forget what he did during 1994 playoffs. The Rangers were down 3-2 in the series to the New Jersey Devils in the Eastern Conference playoffs and Messier “guaranteed” a win to tie up the series. Well, Messier kept his promise as the Rangers would go on to win that game and he would score 3 goals! Messier would then lead the rangers to a stanley cup victory over the Vancouver Canucks for the first time in 54 years!

Brian Leetch

Brian Leetch is considered one of the greatest rangers of all time.  He was drafted by the Rangers in the first round of the 1987-88 NHL draft and the rest was history. Leetch enjoyed so much success during his days with the blue shirts as he would also win the Rookie of the Year award. This was sign of great things to come.  During the Ranger’s Stanley Cup run in 1994, Leetch would have a stellar postseason and win the Conn Smythe Trophy for Playoff MVP. The Rangers retired his jersey in 2008 in front of a great crowd at Madison Square Garden.

Mike Richter

Mike Richter is one of the best goalies to ever play for the Rangers. One of Richter’s best years with the team came during the Rangers playoff run and he couldn’t have picked a better time to do. He was standing on his head throughout the Stanley Cup run especially in both Game 7 games against the Canucks and Devils. He was also elected to 3 All-star games as a Ranger.

Rod Gilbert

Gilbert was the first New York Ranger to ever get his number retired, which is an honor and it shows how much he meant to the franchise. He spent 15 successful seasons with the blue shirts. Even though he was never able win the Stanley cup he was still considered one of the best ever. Gilbert still holds the rangers record for most goals with team at 406. A record that does not look like will broken anytime soon.

Adam Graves

Graves was a key part of the Rangers Stanley Cup run. His hardwork and determination never went unnoticed by the Ranger faithful. During his career he would score 280 goals, which included his 52 goal season in 1994. Graves also got in number retired in 2009.


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Staying Fit During a Thanksgiving Feast

alexander lakhanpalIn America, late November is often a marker of the start of the winter holiday season. Thanksgiving is usually defined as a family and friend-oriented time of year that involves relaxation, volunteering and overdosing on tryptophan from lunch or dinner. If you have the good fortune to celebrate with loved ones while partaking in a Thanksgiving Feast it may be tempting to ignore your normal fitness routine and indulge in the holiday. However, a little bit of planning will go a long way in derailing over-indulgences during the holiday. There are a few tips that I would suggest in order to maintain your fitness routine while still enjoying the holiday.

1. Sleep in. Because you have the day off, it’s worth it to get a full night’s rest and enjoy the opportunity to sleep in. Instead of getting up at 6am, perhaps you can wake up at 9am – refreshed! This will not only boost your mood, but will make you feel like you are actually on vacation.

2. Eat Breakfast. I would suggest that you eat something light like almonds or a smoothie right after you wake up as well as hydrate with water. The closer that you do this to when you first wake up, the better.

3. Once you have had a small morning snack, I suggest that you begin your workout. Enjoy the fact that you have a bit longer to work out today, and really enjoy yourself.

4. Following the workout, I would suggest that you stretch well then eat a real lunch with protein and vegetables. No matter what time you are planning to have your  big Thanksgiving meal, make a point to re-fuel after your workout.  You don’t want to head to a Thanksgiving gathering hungry because you will not only be irritable and low energy, but you will be much likelier to over-eat. Make sure that you continue drinking water throughout the afternoon.

5. If you are planning to have a later dinner, make sure that you are armed with healthy and filling snacks so that your energy levels don’t drop. And keep in mind that the time the food will be served is always a variable, so come prepared.

6. Once the food is ready, make sure to include vegetables on your plate, and pause with a glass of water and conversation before getting up for seconds.

7. Make a point to go for a walk after the meal before you go to bed.

Thanksgiving should be a chance to relax, spend time with family, volunteer to help others who may not have the same good fortune as you. Although this holiday is particularly focused on food, set yourself up with a plan that will help you maintain your fitness routine while still enjoying the comforts of the holiday. For more thoughts on Thanksgiving workouts, see the video below.

Recovery 101 : After the Marathon

Alexander LakhanpalAfter months of preparation, it’s finally happened. You have successfully completed an arduous marathon and it’s time for your body to begin the process of recovery. So what does this look like? Well the recovery periods vary for everyone, but there are certain things to look out for and pay attention to regardless of your age, fitness level, and injuries. However, I would strongly suggest that you consult your physician or trainer to help determine what course of recovery is best for you.

Step 1 : Immediately Following the Race

Because you have just expended so much energy, immediately following the race your core temperature will begin to drop really quickly. Therefore make sure that you bundle up immediately. Along those same lines, replenishing what you have lost is important. Although there will likely be some fanfare immediately following the race, make a point to grab a handful of healthful snacks (like raw almonds) to begin the refueling process. You many not feel that hungry so make sure to bring some food with you. Also, although you have been drinking water throughout the race, make a point to drink some more. You don’t want to get dehydrated. Also stretch it out a little bit before you cool down. Once you get back to your room, take an ice bath with cold water for fifteen minutes. Ideally the temperature will be at fifty five degrees, but really anything under sixty five degrees will do the trick. After you get out of your ice bath, feel free to take a nap, walk around and loosen the legs a bit. Most importantly, just relax you have more than earned it!

Step 2: The Week After

The week following a marathon can be very physically taxing, but there are certain things to remember that will help you get through it. First of all, don’t work out during the three days following. Your body has been through a lot, and your muscles are only beginning to repair the damage from the run. Make a point to soak in a hot tub for ten to fifteen minutes to help loosen your muscles and increase blood flow through the body. Following the hot tub, lightly massage your muscles (very gently). Make a point to continue to fuel up by eating fruits, carbs and protein. Your body is repairing itself and needs the proper ingredients to do this successfully.

During days four to seven make sure that you continue to maintain a healthy diet. Make sure that you are eating enough food and that you are making choices that will truly help you recover. At this point it is perfectly fine to engage in deep tissue massage. Also, take contrast baths. Contrast baths include sitting in a cold bath followed by a warm bath for intermittent periods of 5 minutes. You do this series two to three times and end with the cold bath. The point of contrast baths is to enhance blood flow to your legs.  Prior to going to bed, take an epsom salt bath a

an hour before bed then massage your legs out with a stick or your own hands. Make sure to then stretch and relax. 

Step 3 : Days 7 to 14

During this time you can start to exercise again, but make sure that you are easing yourself back into it. Only exercise for 3 to 4 days this week. An easy four to 6 mile jog so do the trick. Continue to treat your body well, and remember that your immune system is still very vulnerable right now so take it easy.

Step 4 : Days 14 to 21

Continue to be vigilant about any potential injuries. Feed your body healthy foods and don’t push yourself too hard. This is a great time to slowly transition back into your routine, but really listen to what your body is telling you.

As always, do your research, and consult your physician with any questions or persistent  problems. For more information about recovery, see some ideas here.