Friday, September 23, 2016


The recovery phase of our workouts is just as important as the working phase. The same is true with our recovery time between workouts.

Recovery allows our muscles to get stronger. During an exercise session, our muscles fibers actually tear or pull apart. It is during recovery and rest that the fibers rebuild and grow back together.  If we do not allow time for the fibers to grow back together, we prevent strength gains and can increase the risk of overuse injuries.

During the recovery time it's also important to supply the body with sufficient protein to help the muscles rebuild themselves. There are millions of protein supplements, bars etc out there, many of them cost quite a bit. Here are all natural options that won't break the bank and taste good!

Protein ingredients for smoothies:

Cottage cheese, Pumpkin seeds, Tofu, Tahini, Chia Seeds, Oats, Kale, Avocado, Almonds, Hemp Seeds, Greek Yogurt, Nut butters.

Raspberry Almond Smoothie
  • ⅔ c. plain Greek yogurt 
  • ⅔ c. almond milk 
  • ⅔ c. frozen raspberries
  • ¼ c. almonds, divided
  • 1 Tbsp. honey
  • 2 tsp. chia seeds
  • 1/4 cup ice if desired

Optional: banana, berries, Orange juice, oats (for a more filling smoothie). 

Combine all ingredients in blender, blend until smooth. Pour and enjoy!

Get your engine revving during and after your workout. This is sure to keep your metabolism going all day long! Whether a walking or running, this is a great workout.

Treadmill/Track interval speed and distance workout. 

1 mile warmup

6 x 200 yard sprints (treadmill .15 = 200 yard run.)
Do 20 squats between each sprint.

4 x 400 yard sprints (about .25 of a mile)
Do 20 push-ups between each sprint.

2 x 800 yard sprints (about .5 of a mile) 
Do 20 squats between each sprint. 

Run 1 mile
Base pace for .25- for last .75 run 1 min, 1 min, 30 sec with speed increases. 
Repeat until mile mark. (Ex. 8, 9, 10mph back to 8.)

1 min Walking lunges

15 incline 1-2mph -walk one min. Repeat 3 times.

20 second side shuffle at 3-3.5mph. 
Repeat 3 times each direction. 

Cool down and stretch.