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How Can Pilates Manage Your Menopause?

Menopause can be an incredibly challenging time for women, emotionally, physically, and mentally. Pilates can help manage the physical and psychological symptoms that many women experience during this transition. Sound a tad crazy? We know! But we’ve had many clients share their success stories with us. Read on to find out how exercise can help you through menopause.,

Menopause is a time of great, but confusing, change. There are hormonal fluctuations, a loss of bone density, and — everyone’s favorite — weight gain. These are just a few of the fun outcomes you can expect.

It’s no surprise that a healthy lifestyle will help you feel better through this transitionary time in your life. Strength training supports bone health and may help to prevent osteoporosis, which is a huge benefit as women go through menopause.

Specifically, Pilates can be a perfect exercise for premenopausal and menopausal women. It’s low-impact, but it helps increase flexibility and balance and improve muscle strength and tone. It even includes endurance movements. Below are some Pilates mat moves to help get you started.

Note: If you have any known pelvic floor issues from menopause or another cause, you will want to discuss it with a pelvic floor specialist or your doctor before doing intense core exercises like these. Also, before starting any new exercise format, check with your doctor whether it’s appropriate for you and your body.

Equipment needed: For all the moves below, a yoga mat or other type of padded exercise mat is recommended.

1. The Hundred

The Hundred is a wonderful core exercise, and it’s also a fundamental Pilates move. It will help you strengthen your core (called the “powerhouse” in Pilates) and improve the stability of your lumbar spine and pelvis.

Muscles worked: abdominals and respiration muscles

  1. Lie flat on the mat, on your back, with your knees bent and feet flat on the floor.
  2. As you exhale a deep breath, flatten your lower back onto the mat, curl your head and shoulders up off the mat, and float your arms so they’re still by your sides, but a few inches off the mat.
  3. As you inhale, draw your abs into the spine and pump your arms up and down keeping your shoulders stable to a count of 5.
  4. Continue engaging your abs and pumping your arms as you exhale to a count of 5.
  5. Count to 100, switching your breathing in and then out at intervals of 5.

For added challenge, start with your legs in the air bent at a 90-degree angle at the hips and knees. Your shins should be parallel to the floor. Performing The Hundred in this position adds more challenge for the lower abdominals. The key is to challenge your abdominals without hurting or straining your lower back.

2. Roll Up

You may be noticing a theme: this is also a core exercise. The Roll Up is great for spinal mobility and core control.

Muscles worked: abdominals

  1. Lie flat on your back with your legs extended straight out on the mat. Engage your abdominals and lift your arms up overhead, palms up, letting them hover a few inches off the mat.
  2. As you inhale, flex your feet and engage your lats (latissimus dorsi) to move your arms so they’re 90 degrees from the floor.
  3. As your arms hit that angle, exhale, curl your head and shoulders off the mat and continue to draw your abdominals into your spine as you sit yourself up, peeling one vertebra off the mat at a time. Note: Press your lower back into the mat to protect it as you sit up.
  4. As you sit all the way forward, reaching toward your toes, your spine will continue to curl until you look almost as if you’re resting, with your torso over your legs. However, your abdominals should remain active; you want your abs pulling in toward your spine and your back muscles actively stretching.
  5. When you need to inhale again, begin to curl back to lying down, releasing your feet from the flex and reversing the motion, leading by slowly releasing vertebra by vertebra to the mat until your arms are again at 90 degrees, when you’ll exhale and release your arms above your head.
  6. Repeat at least 5 times.

3. Side kick

This move is a stability exercise. It’s a wonderful exercise for strengthening the muscles of the hip joint, as well as building core strength.

Muscles worked: glutes, abdominals, hips, and spine extensors

  1. Lie on your left side stacking your shoulders, hips, and ankles vertically on top of one another. Move your legs slightly forward at a slight angle so you can see your toes. Support your head on your left arm. Press your right palm onto the floor to help you to maintain your position.
  2. As you inhale, lift your right leg to hip level and pulse it forward twice, flexing your foot. You can pulse it at a 75-degree angle or more, depending on your flexibility. Maintain a neutral spine throughout this movement.
  3. Keeping your leg lifted, exhale as you gently point your toes and sweep your leg backward. You want to stop the backward motion just before it compromises your neutral spine stability. The goal is to maintain the same spinal position using your core as you strengthen the hip.
  4. Repeat at least 8 times on your right leg and then switch to the other side.

4. Saw

The saw exercise increases spinal rotation and strengthens your back extensors, which helps your upper body flexibility and range of motion and strengthens your abdominals and obliques.

Muscles worked: spinal extensors, abdominals, and obliques

  1. Sit up tall with your legs extended out in front of you, slightly wider than hip distance. (Imagine having a beach ball or exercise ball between your feet.) Keep your feet flexed.
  2. As you inhale, sit up tall and stretch your arms out to each side, creating a “T” with them at shoulder height. Exhale and root into your sit bones.
  3. As you inhale again, rotate your upper body to the right, and lean your torso toward your right leg. As you exhale, reach your left hand for the outside of your right foot. Reach for your pinky toe as if you’re “sawing” it off with the pinky finger of your left hand. Your spine
    should round forward with control, keeping your abdominals pulled in toward your spine and stretching your lower back.
  4. Inhaling, straighten your spine, but stay rotated until you exhale, when you’ll gently unwind.
  5. Repeat on the opposite side, completing at least 5 times on each side.

5. Spine stretch

This is a nice stretch to end this short series of Pilates moves with. It helps with stretching the lower back and improving spinal mobility. Additionally, it works your abdominals.

Muscles worked: abdominals and spinal extensors

  1. Sit up tall with your legs extended out in front of you, this time at hip-distance apart, feet flexed. As you inhale, your arms should be stretched out in front of you, palms down, at shoulder-width distance.
  2. Exhale as you lengthen your spine upward then roll forward, articulating your spine one vertebra at a time as you reach toward your feet; you want to keep your arms parallel to the floor, palms down as you stretch. Remember to pull your abdominals in as you stretch.
  3. Inhale as you restack your spine, rolling back up to your starting position.
  4. Repeat these steps 5 times.

The Takeaway

Research found that women who were experiencing menopause symptoms and engaged in exercise programs that include aerobic and strength-training exercises had better bone density levels and mental health outcomes. Work the above moves into your regular exercise routine and see how they make you feel. But always talk to your doctor before starting a new exercise regimen.

Improve your well-being with pilates and yoga practices at ABC Fit Studio. Start caring for yourself today! We have a variety of classes and flexible schedules to suit your goals and needs. Find us on Facebook here and schedule your first session today at (949) 305-3310. 


Reference: [https://www.healthline.com/health/pilates-moves-for-menopause#The-Takeaway

Top 7 Benefits of Yoga for Seniors

You’re never too old to reap the rewards of yoga. For seniors who are looking for a safe, effective way to enhance their physical health and overall wellness, the stretching, breathing, and meditation practices of yoga can be a great solution. In fact, as you will see below, doing yoga regularly can result in a host of benefits for older adults. If you know, you know — but if you don’t — DO read on!

1. It keeps your mind sharp

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Yoga allows you to slow down your breathing and meditate, creating a quiet time for calm reflection that sharpens the mind and improves cognitive function. Giving your mind a break from the frantic pace of everyday life can relieve stress and keep you centered and organized. Many people who practice yoga regularly report an improvement in their mood and memory.

2. It strengthens bones and joints

As we age, our bones lose density and our joints become stiffer. Osteoporosis becomes a problem for some people. A gentle yoga practice can be very effective in preventing or slowing down the loss of bone density, relieving bone and joint pain and is safe for people with osteoporosis. Joint stiffness and tenderness can be reduced by moving your joints regularly.

Be sure to tell your instructor about any problems you have with your bones or joints. They can modify your routine and provide helpful props.

3. It improves your balance and stamina

Yoga’s slow, measured movements and holding poses help you achieve better balance and improves your strength as you age. While you may feel a bit wobbly at first, you’ll find that your ability to perform the poses and keep your balance gradually improves.

4. It reduces stress

Yoga is an excellent stress and tension reliever and can even help people reduce the amount of medication they need. Researchers speculate that the postures, meditation and slow, controlled breathing practiced in yoga decrease nervous system activity, which helps manage blood pressure levels.

5. It improves sleeping habits

Many people report that they enjoy a better night’s sleep and reduced insomnia when they start practicing yoga. Performing some simple stretches or breathing exercises before bedtime helps you to focus on the moment instead of worrying about things that happened during the day or that might happen in the future.

6. It slows down the aging

The two core principles of yoga – strength and relaxation – are the keys to slowing the aging process. Yoga calms your breathing, which improves your circulation and slows down your heart rate. And it builds your strength, which slows age-related muscle loss. In fact, yoga can even reverse the loss of muscle mass.

7. It reduces back pain

Practicing yoga is great for working on back strength, flexibility and core stability, correcting posture and breathing – all of which are necessary for a healthy back. It stretches and strengthens your essential back muscles, making it ideal for maintaining back strength and flexibility. Yoga is also one of the more effective tools for helping reduce lower back pain, the most common source of pain and disability among older adults.

IMPORTANT: Yoga’s postures are intended to stretch and strengthen your muscles, not cause you pain. Never push yourself to the point where you are feeling pain. Always let your yoga instructor know if you have any physical problems or are experiencing pain so that he or she can adjust your routine and yoga sequence.

7 Yoga Poses for Seniors

Mountain Pose

This yoga pose helps with balance and grounding through the feet. Stand tall with your big toes touching and heels together. Draw your abdominals in and up and relax your shoulders down and back. Breathe five to eight breaths.

Tree Pose

Excellent for leg and abdominal strength. Good for seniors for balance and concentration. Stand tall and place one foot on the opposite inner thigh, either above or below the knee. Open the leg to the side, bring your hands to a prayer position and hold for five to eight breaths.

Bird Dog

Good for abdominals and back support. The health of the spine is extremely important as we age. Start by kneeling and stretching one arm forward and the opposite leg back. Imagine you have a tea cup on your back and draw your belly button towards your spine. Stay for a breath and then switch sides. Repeat five times.

Downward Facing Dog

This position is great for joint health, flexibility and all-over body strength. Start on your hands and knees, tuck your toes under and lift your hips up and back until your body forms a triangle. Use your core strength and legs to bring the weight back as much as possible. Stay for five to eight breaths, lower yourself down, and repeat two more times. For seniors with wrist issues, try the Forearm Downward Dog instead, putting your forearms flat on the mat.

Sphinx

Excellent for upper back strength and preventing forward head syndrome. Sphinx is gentle and really does a great job of opening up the chest and working the rear deltoids. Lie down on your stomach and place your forearms on the mat, elbows under your shoulders. Press firmly into your arms and draw your shoulder blades together and down your back. Lift your abdominals in and up and stay for five to eight breaths.

Cobbler’s Pose

This is a great way for seniors to keep their hips open and massage their feet. Sit tall and bring the soles of the feet together as you open your knees out to the sides. Fold yourself forward for a deeper stretch but try to prevent rounding too much in the lower back. Hold for five to eight breaths.

Savasana

Savasana resets the nervous system and helps with restoring peace to the body and mind. Lie on your back in final relaxation. It’s good for seniors to get comfortable with letting go more often throughout the day. Lie down and let the floor support you. Completely relax the muscles and breathe as you lie there and take a deep, restorative break.

Chair Yoga For Seniors: The Best Yoga Exercise For Seniors

What is Chair Yoga?

Chair yoga is a term used for practices that modify poses so they can be done while seated in a chair. These modifications make yoga accessible to people who find it difficult to stand, aren’t able to move easily from standing to seated to lying down positions That’s why chair yoga is a great way for older adults to get the wonderful health benefits of yoga, loosening and stretching painful muscles, reducing stress and improving circulation. By remaining seated you can safely do the exercises.

12 Chair Yoga Poses for Older Adults

Ujjayi Breathing

A great starter pose: Sit up tall at the edge of your seat and place your hands on your waist. Take a deep breath in through the nose, expanding through your sides and abdomen, then exhale slowly. Repeat for ten breaths.

Cat/Cow

This pose helps to relieve back and neck tension. Inhale and arch your back to look up at the ceiling. Exhale through your spine, pulling your abdominals in and rounding your back as you bend forward. Repeat this movement five times.

Circles

To release and relax the hip muscles, circle your hips clockwise five times while seated without moving your upper body, then counterclockwise five times.

Sun Salutation Arms

This pose helps lengthen the spine and releases tension in the shoulders and neck. Sitting tall, breathe in and lift your arms up, pressing your palms overhead. On an exhale, float the arms back down to your sides. Repeat five times.

Sun Salutations with Twists

Repeat the previous exercise, adding a twist as you exhale. Repeat five times on each side, holding the last twist for five seconds.

High Altar Side Leans

For a deep spine and shoulder stretch, lift your arms and interlace your fingers together in front of you. Then turn your palms to the ceiling as you straighten your arms above your head. Lean to the right for three breaths, then to the left for three.

Eagle Arms

Banish any shoulder aches with this move. Stretch your arms out to each side. Next, bring one arm under the other in front of you at shoulder height. While bending your arms at the elbows, twist your arms so that your palms meet each other. Hold for five breaths, then unwind and repeat with the opposite arm on top.

Assisted Neck Stretches

Our necks carry a huge amount of stress. To help alleviate it, take your right arm and drape it over your head until your palm reaches your left ear. Let your head fall to your right shoulder, and hold for five breaths. Repeat on the opposite side.

Ankle to Knee

The hip area is also a major stress spot. To loosen things up, sit up straight, bend your right knee and place your right ankle over your left knee. For a deeper stretch, lean forward. Hold for five breaths, then repeat on the opposite side.

Goddess with a Twist

Another great hip stretch: Open your legs wide and point your toes out. Place your right arm inside your right leg, reaching toward the floor. Lift your left arm toward the ceiling and bring your gaze up to your left palm. Hold for five breaths, then repeat on the opposite side.

Warrior 2

This one builds confidence and gives you a full-body stretch at the same time. Sit tall at the edge of your seat. Bend your right knee to the side and stretch your left leg out behind you as you press down through your outer heel. Hold for five breaths, then repeat on the opposite side.

Forward Fold

Finish with a calming forward bend, which lets blood flow to the brain. First, sit tall and straight. Then, fold down over your legs, letting your head, neck and body hang limp. Hold for as long as you want before rolling back up to a sitting position.

Yoga and Fall Prevention

Due to the natural effects of aging, older adults are at a higher risk for falling than younger people. Each year, one out of every three seniors experiences a fall, and 50% of those have more than one fall. Unfortunately, falls can result in hospitalization and harmful complications such as pressure ulcers, muscle damage and dehydration without prompt medical help. Taking steps to prevent falls should be a priority for all older adults.

Seniors Yoga is an excellent way to reduce your risk of falling. Its slow, measured movements, strengthening poses and focused breathing help you improve your balance, flexibility, stability and strength as well as giving you a sense of well-being and enhanced quality of life.

Improve your sleep and well-being with yoga practices at ABC Fit Studio. We have membership options that fit your lifestyle & goals. Bonus: Our community is warm, welcoming, and full of really great people. Join us! Schedule your first session today at (949) 305-3310.


Reference: [https://www.lifeline.ca/en/resources/yoga-for-seniors/]

Are You Drinking Enough Water?

Water is essential to good health. Your body needs it to flush out waste and toxins, hydrate your skin and carry nutrients to your cells. Are you getting enough water? These guidelines can help you find out — and perhaps make increasing your water a New Year’s Resolution!

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Water also helps to regulate your body temperature (by letting you sweat), and plays an essential role in reducing the friction between your joints and keeping your eyes moist.

If you lose more water than you drink, you start to get dehydrated, and your body won’t have the fluids it needs to carry out these functions.

In the long term, not drinking enough water can also lead to constipation, kidney stones, urinary tract infections and kidney disease, so it’s important to know how much you need to drink, and how often you should be drinking.

How much water should I drink?

It can be hard to work out exactly how much water you should be drinking to avoid dehydration. This can vary depending on your age, where you live, the temperature, the humidity, and the amount of exercise that you do.

Athletes, or people doing exercise that makes them sweat a lot, will need more water than someone who is less active. People who live in hot countries will also normally need more water than someone who lives in a cold climate.

Certain health conditions, including diabetes, can make you more prone to dehydration. Health issues such as food poisoning or heatstroke can leave you dehydrated.

Some medications can also have a diuretic effect, which means that taking them makes you need to pee more — increasing your chances of becoming dehydrated.

This makes coming up with a universal rule very difficult, but some organizations do offer useful guidelines.

How much water is recommended per day?

The UK’s National Health Service recommends that everyone try to drink at least 6 to 8 glasses of water per day.

The American Heart Association recommends checking the color of your pee to make sure that you’re drinking enough water. The darker it is, the more dehydrated you are.

The Association of British Dietitians (BDA) has more detailed guidelines, based on your age and gender.

Group Adequate water intake from drinks (ml/day)
Adults (anyone over 14 years old) Men: 2000ml, Women: 1600ml
Pregnant women As adults + 300ml per day
Lactating women As adults + 600-700ml per day

The BDA also outlines the best sources of water, as many foods are also hydrating. It says that 70 to 80% of the water that you need should come from the fluids that you drink.

The remaining 20 to 30% of water should come from foods like soups, stews or water-rich vegetables like celery and cucumber, and fruits like tomatoes or melon.

What about when I exercise?

To make sure you stay hydrated following a workout, you can weigh yourself before and after exercise, to see how much water you’ve lost by sweating.

You need to drink approximately 500ml of water for every 450g of sweat that you lose.

What are the signs of dehydration?

One of the first signs of dehydration is thirst, but feelings of thirst aren’t always a reliable indicator of dehydration. Some people mistake thirst for hunger, and some experts say that by the time you feel thirsty, you may already be dehydrated.

So what signs should you look out for?

The color of your pee can be a good indicator. It should normally be a pale yellow, while dark urine is normally a sign that you are dehydrated.

Other signs of dehydration include:

  • feeling dizzy, tired or sleepy
  • a dry mouth
  • dry skin
  • a headache
  • passing urine less frequently

What are the signs of severe dehydration?

If you become severely dehydrated, you may stop passing urine completely. You may also feel lightheaded when you try to stand up or move around, and you may notice that your skin becomes less elastic (stretchy).

Other symptoms of severe dehydration include low blood pressure, a rapid heart, fever, lethargy and confusion.

Severe dehydration is a medical emergency. If you notice signs or symptoms you should seek medical attention immediately.

If left untreated, severe dehydration can damage organs like your liver, kidneys and your brain.

How is dehydration treated?

Mild to moderate dehydration can often be treated.

You should drink plenty of fluids, and try to eat a salty snack like a packet of crisps to replace any lost nutrients. You can also take an oral rehydration solution to replenish lost salts.

Is it possible to drink too much water?

Drinking more water than your body needs can lead to a condition called hyponatremia. This is where excess water dilutes the sodium in your blood, and causes your cells to swell up — putting pressure on important organs like your brain.

But overhydration is rare, because your kidneys can normally get rid of extra water before it becomes a problem.

Overhydration mainly affects people like athletes, who drink large amounts of water to try and avoid dehydration. It also affects people whose kidneys don’t pass water properly, including people with long-term health conditions like kidney failure and congestive heart failure.

Some antidepressants are also thought to increase the risk of overhydration.

Symptoms of mild overhydration include tiredness and difficulty concentrating, but the condition does cause more serious symptoms as it progresses. These include vomiting or nausea, problems with balance, muscle weakness, muscle twitches, confusion and seizures.

Overhydration should be diagnosed and treated by a specialist. If you think that you might be overhydrated, see a doctor as soon as you can.

Key points

  • If you lose more water than you drink, you start to get dehydrated, which can be dangerous.
  • Checking your pee is a good way to know if you’re hydrated enough. It should normally be a pale yellow, while dark urine is normally a sign that you’re dehydrated.
  • The amount of water that you need to drink depends on your age, where you live and the amount of exercise that you’re doing. But most adults need to drink about 6 to 8 glasses of water per day.
  • Drinking fruit juice, tea or coffee counts. The important thing is to make sure that you get enough fluids.
  • Drinking too much water can lead to hyponatremia, but this condition is rare and you are unlikely to get it unless there is something wrong with your kidneys.

Start 2023 hydrated and focus on your well-being. Improve your health by choosing one of our classes at ABC Fit Studio. Yoga? TRX? Pilates? We have it all, and more — plus, we have membership options that fit your lifestyle & goals. Schedule your first session today at (949) 305-3310. Join our online community on Facebook here.


Reference: [https://www.livehealthily.com/nutrition/am-i-drinking-enough-water]

How to (Try to) Stay Fit & Healthy During the Holidays

During the holidays, your fitness routine is going to be tested. Your TV will be filled with images of delicious food. At work, your colleagues may show up with platters of homemade sweets they want you to try. Although you may have to make a few adjustments, you don’t have to completely abandon your commitment to health and fitness. Try these six tips! And remember, that we are here to keep you moving — and to take a break with friends! Be sure to come in and see us!

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‘My diet is pretty well most of the time,’ says Kerry, Good Food’s nutritionist, ‘but the party season is tricky. Here are my strategies for coping with the overindulgence and late nights that are an inevitable but enjoyable part of the festive season.’

1. Start the day with a healthy breakfast

If I’m going out in the evening, I’ll start the day with a generous bowl of porridge, topped with a handful of cranberries and a sprinkle of cinnamon. Porridge stabilizes blood sugar levels, which helps control appetite later in the day. I also add a good dollop of probiotic yoghurt, which helps support the immune system and promote digestive health, as well as combat some of the less beneficial effects of the party season, like too much alcohol and not enough sleep.

2. Stay hydrated

On the day of a big night out, and the day after, I make a conscious effort to drink six eight-ounce glasses of water or plenty of herbal teas or diluted juice. Even mild dehydration can lead to a headache and combined with the diuretic effects of alcohol, makes maintaining your fluid intake so important. Regular teas and coffee count towards your fluid intake, but caffeinated versions shouldn’t make up your full quota. I sometimes struggle to drink enough when it’s cold, kamagra jelly so I’ll take a full glass of water to bed with me at night and start the day with a second. I make sure I’ve drunk both before I have my breakfast.

3. Include healthy and well-timed snacks

If I’m hungry when I arrive at a party, I struggle to resist the canapés, so I always have a pre-party snack. One of my favorites is a small pot of plain yoghurt with a sliced banana. The yoghurt’s protein slows stomach emptying, which helps delay the effects of that first glass of wine while the potassium-rich banana helps balance any increase in my salt intake – especially helpful if I’m going to be nibbling on olives, crisps or salted nuts. I know I’m better off eating before I go to a party because I’m more likely to stick to my resolve when the canapés come round a second or third time. Other snacks which do the trick include granary toast with nut butter, a bowl of muesli with milk, or a mug of chunky vegetable soup.

4. Make healthier choices at party buffets

Buffets can be a disaster zone, so I make sure I fill half my plate with salad and vegetables, and the rest with protein-based canapés like salmon and chicken. I take my time selecting and eating my food and I move away from the table as soon as my plate is full so I avoid non-stop grazing. Discover more top tips for making healthy food choices at parties and our best healthier canapé ideas.

5. Prevent a hangover

Don’t be tempted to skip meals so you can stockpile calories for drinking. Alcohol only supplies empty calories, so avoiding proper meals to compensate for a booze splurge means you’re losing out on valuable nutrients, just when your body needs them to help it detoxify. To help prevent a hangover, stick to one type of drink and I make it a lighter-colored one because they tend to be lower in the chemical by-products that can worsen a hangover. Aim to have no more than one alcoholic drink an hour, alternated with juice, water or soft drinks – perfect if you don’t like holding an empty glass.

6. Eat well the morning after

My best morning after breakfast is a frittata or omelette packed with veg. I love mushrooms for their energizing B vitamins, tomatoes for vitamin C and onions for their liver-friendly sulfur compounds. If I have spinach to hand I’ll add a generous handful because it’s a great source of folate which helps my body repair DNA. Eggs are an excellent choice for the morning after because they provide choline, a nutrient that supports the liver. Add a sprinkle of cayenne pepper or chopped chili to boost circulation and rev up your recovery. If you can’t face a cooked breakfast then have a smoothie made with fruits like bananas, oranges or kiwi – these are rich in potassium which helps replenish the electrolytes lost due to the diuretic effects of alcohol.

7. Get right back on track

After a big night out I don’t skip meals, even if I have over-indulged. After all, it’s the balance of your diet that’s important. I apply the 80:20 principle – eating healthily 80% of the time, which allows me the space for delicious treats at weekends and on special occasions.

Feel more energetic and fit than ever with our classes. ABC Fitness Studio is a friendly, non-competitive place where people of all ages can come to enjoy the amazing health benefits of meaningful exercise. Let’s burn some calories, prepare for the year to come, and have fun with ABC Fit Studio! Schedule your first session today at 949-305-3310 or visit our Facebook Page.


Reference: [https://www.bbcgoodfood.com/howto/guide/how-stay-healthy-over-christmas]

5 Snacks to Eat Before Your Dance or Zumba Class

Dance and Zumba uses up a lot of energy and burns a lot of calories, making what you eat super important. This list will come in handy if you want to learn the ins and outs of eating before dance practice. Learn the nutrition you need to perform and work out at your best. Make sure to keep snacking, keep hydrating, and keep dancing!

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Regularly exercising is one of the best things you can do for optimal health. The food you eat before a workout is critical. For your body to perform at its very best, it requires targeted energy and nutrients before you lace up your running shoes or hop on the bike.

It can also be helpful to know that successful pre-workout snacking isn’t just about what you eat. It’s also about when you eat. After all, attempting a downward dog or a spin class on a full stomach isn’t very comfortable.

That’s why it’s important to give your body roughly one to three hours to digest and absorb the nutrients in your snack. When that’s not possible, eating a lighter snack about 30 minutes prior to exercise can also do the trick.

No matter what your schedule is like, these five satisfying snacks can deliver the fuel healthy muscles need for peak performance. 

2-3 Hours Before a Workout

Whole-Grain Crackers and a Glass of Nonfat Milk

Carbohydrates are your muscles’ favorite energy source. Trouble is, exercise can quickly burn through muscles’ carbs stores, resulting in fatigue. No wonder athletes like to top off their carbohydrate reserves ahead of time. For the average to moderate exerciser a good daily goal is about 2 to 3 grams of carbohydrates for every pound you weigh.

Fueling up a couple of hours before a workout calls for snack that’s hearty enough to keep you full yet low enough in fat for easy digestion. Whole-grain crackers with a glass of nonfat milk check both boxes. Sixteen small whole-grain crackers (Original Wheat Thins) and a cup of nonfat milk provide 33 grams of carbohydrates for sustained energy with less than 5 grams of fat. In addition, you’ll obtain fluids plus 319 milligrams of sodium to help replace the amounts of this electrolyte that are lost in sweat.

1 Hour Before a Workout

Ricotta Cheese on Cinnamon Raisin Toast

Ricotta cheese is a creamy, delicious topping for carbohydrate-rich cinnamon raisin toast. It’s also packed with calcium, a mineral that helps muscles contract. Spread 1/3 cup part-skim ricotta on a slice of whole-grain cinnamon raisin toast, and in return, you’ll get 24 grams of carbohydrates plus 20 percent of your daily calcium.

Instant Oatmeal

When you need a quick, convenient pre-workout snack, grab a packet of instant oatmeal. Because it’s portion-controlled, it provides just enough energy without filling you up too much. At the same time, you’ll still get plenty of carbs (19 to 27 grams per packet, depending on whether it’s plain or flavored). To boost carb intake, you could also add banana slices and dried fruit to the oatmeal. And it takes less than 2 minutes to prepare in the microwave. If you’re planning a long workout, pair it with a glass of non-fat milk or soy milk for additional fluids and calories.

Or, for another speedy pre-workout snack try a Zone Perfect Classic Bar in yummy flavors like Chocolate Chip Cookie Dough or Chocolate Peanut Butter. They’re packed with 24 grams of carbohydrates, electrolytes like sodium and potassium, plus B vitamins to support metabolism.

A Fruit Smoothie

Did you know your muscles are roughly 75 percent water? That’s more than your heart, brain or skin, so make hydration a priority before each sweat session. One delicious way to pre-hydrate is by sipping a small fruit smoothie. To make it, blend 1 cup frozen berries, ½ cup non-fat plain Greek yogurt, ½ cup unsweetened vanilla soy milk and a tablespoon of honey. You’ll net nearly a cup of water and 41 grams of carbohydrates plus polyphenols, powerful substances in berries believed to help reduce inflammation and speed muscle recovery.

30 Minutes Before a Workout

A Piece of Fresh Fruit

When you need pre-exercise energy in a hurry, think fresh fruit. Apples, bananas, and oranges are a cinch to grab on the go or to toss in your gym bag. Plus, they’re packed with easy-to-digest, energizing carbohydrates (roughly 15 to 20 grams of carbs apiece).

As important as pre-exercise fuel is, don’t forget to replenish afterward. For optimal muscle health, a balanced post-workout snack can feed worn, tired muscles the nutrients they need to refuel, recover, and repair.

Feel happier & more energetic than ever with our classes. With all the classes we offer, you’ll sweat, smile, and repeat as many times as you want and never be bored!  Let’s burn some calories and have fun with ABC Fit Studio! Schedule your first session today at 949-305-3310 or visit our Facebook Page.


Reference: [https://www.nutritionnews.abbott/healthy-living/active-lifestyle/5-snacks-to-eat-before-a-workout/]

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OUR CLIENTS SAY IT BEST...

I joined ABC looking for a yoga studio but found pilates was more of my speed. This is not just a place to exercise but an environment where friends come together to get fit, healthy, and happy.
I love the instructors who take good care of everyone. I always get the best encouragement possible! I also like the small class sizes for anything from yoga and pilates to Zumba and TRX.
Thanks, ABC Fitness Studio, for making being healthy fun!
— Candice D.
When my wife convinced me to try ABC Fitness, little did I know it would become an almost daily fixture in my life.
I enjoy multiple classes weekly and each is very special in approach to strength, balance, core, flexibility, and overall fitness. Feeling better and stronger physically leads to more enjoyment in all activities.
I feel stronger and fitter and look forward to continuing to rely on ABC Fitness as an integral part of my life.
— John T.
I’ve been doing pilates for almost 3 years now, and I feel stronger and have improved functionally in my daily activities
I was recommended by my physical therapist when I was a patient with many joint problems. My PT thought Pilates would help me, and it did!
I feel stronger, and have a better tone, range of motion, and a stronger core. I can get up from a low sofa with less effort now as my core plus legs are stronger; I owe all these improvements to Pilates. My teacher is patient and kind, always helpful — thank you!
— Surinder B.
ABC has a great variety of group classes, which allows me to take multiple classes and challenge my body in different ways. It keeps the workouts fun and interesting. It helps me reduce stress and keeps me strong!
— Natalie M.
I certainly enjoyed the Pilates session with Charlotte — it provides some pain relief, increased flexibility, and makes me want to be more active.
— Joni
I have been with ABC for about 7 years, and its biggest benefit has to be no more lower back pain and much more flexibility. Love it here!
— Mike P.
I love ABC Fitness!!! Over the years, I’ve worked out at many places, but this is the first one I absolutely love — so much so that I usually come 7 days a week! What is so special are the small classes that mean lots of individual attention, the extraordinarily knowledgeable instructors, and the nice variety of classes. It has been a huge benefit to my well-being.
— Linda T.
My balance has definitely improved, and I feel stronger. The ABC classes are wonderful! Zumba has always been a joy. Great to dance, dance, dance!
— Brenda
ABC has helped me heal from knee surgery. The classes and teachers are amazing! It is a very welcoming and friendly studio.
— Helene C.

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