Since you're working so hard with your training, we need to make sure you're working hard outside of class too .. giving your muscles everything they need to repair and get stronger:)

One of the most common questions we get when members just begin or return to the program is this,

"What do I eat after my workout?"

As soon as you've finished, have a protein source to help rebuild damaged tissue, and a complex carb to replenish some of the lost glycogen. 

Some ideas:

  • cottage cheese with pineapple
  • low sugar/high protein Greek yogurt (not fruit bottom, but plain) 
  • a protein shake with a small amount of fruit. 

Protein shakes can also be used for healthy, protein-rich snacks on non-workout days, as well as quick breakfasts, or evening snacks.

A work of caution: Commercial smoothies can be loaded with sugar, and low in protein!

Always read labels and ask for nutritional info at a smoothie bar (even if you're at a health food store - the sugar content will surprise you). 

Mixing with juice increases the sugar content, as does adding a full banana (1/3 of a banana is an actual serving). 

Tip: Instead of a full banana, use 1/3 of a banana and freeze to add thickness to your shake.

Water is also a post-workout necessity! Drink up!:)

Love Your Iced Capp? Try This.

This is a healthy, low calorie alternative to an Iced Capp (btw a small with milk has 37 grams of sugar!).

The World Health Organization recommends no more than 10 % of your calories come from added sugar. That's 23 to 25 grams per day for women. One Iced Capp blows this guideline out of the water! 

Here's a recipe to satisfy your Iced Capp cravings and feed your muscles lean protein to help them repair. 
  • ½ cup water, almond or coconut milk (unsweetened)
  • 1 scoop vanilla protein, (we love Sunwarrior and BioSteel) TO ORDER
  • ½ cup cold coffee
  • 6 to 7 ice cubes

Place ingredients into a blender and mix. Enjoy.

No protein powder? No problem! Use 2 to 3 Tbsp of Hemp Hearts for a plant-based source of super nutrition.