Now that summer is just about here, we have a full program ready for our Student Athlete Sports Performance Camps! Check out the schedule below, all beginning in June, and contact us online, by phone, or at the gym to secure your athlete a spot! The off-season is the perfect time to gain an edge!
Today we're at Ohio Cryo (Dublin, OH) with Cody Puccetti for T&J in the Community! If you're looking relieve some muscle and joint soreness, this is definitely a place you want to visit. Plus, it's a really "cool" experience! (pun intended)... Be sure to check out their page or ask us at T&J and we'll gladly provide you with more information!
We are at The Glass Slipper today for T&J in the Community! No matter your age, if you want to feel like a Princess at your own private Tea Party, this is the place to be! For more information, check out the website at www.glassslipperteas.com and talk to Stacey Haney.
You just blasted your way through another one of T&J’s grueling classes and are feeling stronger by the day! You grab your towel to wipe the sweat off of your drenched forehead and finish off what is left in your water bottle as you head out the door. You attempt to gracefully slide into your car, despite shaky legs, while your mind is already focused on crossing the next thing off of your list for the day. After all, you just killed that workout, and your list is never-ending-- so it’s on to the next thing ... right?
Well, maybe-- but only if the next thing on your list is to consume a proper post-workout meal! Post-workout nutrition is often an overlooked aspect of one’s fitness regimen, but is one of the most important factors for improved performance and recovery.
Why is post-workout nutrition important?
Strength training and high intensity workouts actually cause your muscle fibers to break down. Damaging these tissues is your body’s way of repairing and replacing weaker muscle tissue with stronger and more functional muscle. In order for one to see results and allow stronger tissue to be formed, the body must be in a state of protein synthesis, or rebuilding. This is where post-workout nutrition is such a big deal! If your body does not receive the proper energy and nutrients after a workout, you will not recover as well and your gains may be limited!
How soon should I eat after a workout?
It is understandable if you can’t quite stomach the thought of food after a gut-wrenching class, but the sooner you can eat after a workout-- the better! There is a period of time after a workout that is considered the post-workout “window,” in which your body is primed and ready to accept nutrients and start the rebuilding process. Exact timing of when to eat after a workout has not been established, but research suggests that this post-exercise meal should be consumed within 1 hour after finishing up.
What should my post-workout meal consist of?
Post-workout nutrition requires two important nutrients: carbohydrates and protein. Protein is necessary for aiding in protein synthesis and the shaping of new tissue, while carbohydrates help replace muscle glycogen that was diminished during the workout. The necessary amounts of these nutrients can vary depending on the workout and the individual. For example, one may not require the same amount of carbohydrates after a yoga class as they would after a high intensity cardio class. Also, some individuals can be more sensitive to certain nutrients or require a modified diet, in which one of our nutrition specialists or our registered dietitian can help!
Post-workout meal examples:
Check out this week's T&J in the Community with Bright Smile Dental. The name says it all!
Last summer, Theo and Kelly visited their families in Greece, and made a promise that for their next trip, they wanted all of our amazing members to join them who were able. Well, more than 40 T&J members signed up to take the Greece trip together, and we began a contest in February to give away that trip for free to one very deserving member. The criteria were: Like and share our contest post on Facebook and refer 3 of your friends to join T&J before April 15th.
Well, two members rose to the top to meet all of the requirements and we excitedly drew the lucky winner last week: Lindsay Gillis. However, we thought to ourselves: if two people worked so hard to get the trip ... why not make sure that both could get there?? Congratulations also to Renee Scott! Check out the special moments below.
Today for T&J in the Community, we're taking time to talk about some exercise and health issues related to Pelvic Floor Dysfunction. To help us learn more about this topic is local Physical Therapist and specialist in this particular issue, Allison Tagge. Check it out!
If you have any questions, contact Allison at email@example.com or let us know at T&J and we can put you in touch with her.
We love lifting heavy at T&J! But we know that weight training can be a little intimidating to some people, especially women, because there is a stigma that it will make you “bulk up.” If you want to start a fitness journey and lose weight, you are probably thinking that “bulking up” is the last thing that you want to do. If you are a female that is afraid of weight training, we are here to tell you that lifting weights has tremendous benefits for both men and women, and our trainers, especially, will not only ask you to lift, but to lift HEAVY!
Besides the fantastic feeling of starting with small weights and literally watching yourself get stronger as you slowly increase your weight week after week, there are plenty of reasons why women should lift weights that you can’t argue with. Here they are:
This week we are at Espresso 22 for our T&J in the Community video. Be sure to stop in and try out the awesome coffee selections and menu items. Definitely some tasty and healthy options!
Check out our first installment of "T&J in the Community!" Every Monday we will be taking time to highlight a local Powell business, and this week we are meeting with Founder and CEO of PropelloLife, Duke Armstrong. Be sure to check in every Monday for T&J in the Community!