Warm Weather Workouts

Now that the weather has warmed up, you can incorporate some new, outdoor workouts into your routine. Changing up your workouts keeps your body on its toes and results in more effective workouts. 

The changes don’t have to be huge. Instead of running on the treadmill, move your run outside. Explore your neighborhood or even find some running trails near by. You can do yoga in your backyard or in the park instead of in your room. Changes in environment can certainly change up your normal routine.

If you are more adventurous you can try some totally new workouts, too. Swimming is a great way to get outdoors, stay fit, and stay cool in the hot summer days. Hiking some nearby trails is also a great workout and gets you outside. Playing some sports like soccer, softball, rugby, tennis, etc. are also great warm weather options that can be way more fun that your normal gym routine.

What workout do you look forward to when it warms up?  


Happy Women’s Health Week

Did you know that May 11-17 is National Women’s Health Week? While women should be thinking about and celebrating their health every week, it is great to have this week to bring more awareness to women’s health issues and to be proud of the health we do have! 

The campaign asks women to take steps to improve their health by:

  • Visiting a health care professional to receive regular checkups and preventative screenings
  • Getting active
  • Eating healthily
  • Getting enough sleep and managing stress
  • Avoiding unhealthy behaviors, such as smoking, texting while driving and not wearing a seatbelt or bicycle helmet

These are behaviors that we should be doing all the time but for this special week I challenge you to do something extra for your health. It could be trying a new workout or eating more fruits and vegetables. Go to that doctor’s appointment that you have been putting off or allow yourself to get 8 hours of sleep each night. 

A little can go a long way! Take some time this week to appreciate your health and say thank you to your body. Image

Tasty and Easy Post-Workout Snacks

Eating after a tough workout is one of the most important practices that many women ignore. Consuming healthy carbs and protein after working out help repair your muscles that you just worked and also replace the energy you just used up. Not eating after working out can actually make your muscles weaker and be detrimental to your overall health.

Now of course that doesn’t mean you should reach for a piece of cake after your workout but here are some healthy, satisfying snacks you can eat post-exercise.

  1. Greek Yogurt: This snack is great because it is a good source of protein which your muscles crave after working out. You can add fresh fruit and granola to make it more filling.
  2. Protein Powder/Protein Bar: These are great options if you need a quick snack after hitting the gym. Drinking a protein shake or eating a protein bar can help your body refuel and you can throw it in your gym bag easily.
  3. Turkey sandwich on whole wheat bread: Making a quick sandwich is an easy way to make sure you are getting both protein and carbs. Trade the mayo for a healthier condiment such as mustard or hummus and add some spinach and tomatoes!
  4. Chocolate milk: It may come as a surprise, but chocolate milk is one of the best things you can have post-workout. It has both protein and carbs and helps replenish your body quickly. And it’s great for that sweet tooth!
  5. Hummus: Hummus is a protein packed snack and a great option for vegetarians out there. Pair it with some whole wheat pita to get some carbs in as well.

Many avoid eating after a workout because they don’t want to eat the calories they just burned. In reality, that is a dangerous practice and it won’t make you any healthier or more fit. Eating the right snacks after working out gives you more energy and improves your body. What are some of your favorite post-workout meals?