Healthy Skin at the Gym

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1NuqScoeogowosIafma1Datdu7rTYnqfhw05qE9LNDq00kTuSYaHmaeeM0Rl1SDa96HzzSGrfVkM-fNVCOvLe7NpUsEQ-03J3s9qmmNp4GPueiuoxmN91e3DuiTyvgN6MwzZH4T-Wz1CD/s1600/exercise-841167_1280+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Healthy Skin at the Gym" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1NuqScoeogowosIafma1Datdu7rTYnqfhw05qE9LNDq00kTuSYaHmaeeM0Rl1SDa96HzzSGrfVkM-fNVCOvLe7NpUsEQ-03J3s9qmmNp4GPueiuoxmN91e3DuiTyvgN6MwzZH4T-Wz1CD/s1600/exercise-841167_1280+%25281%2529.jpg" title="Healthy Skin at the Gym" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /> </div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Are you experiencing breakouts since you have started sweating it out at the gym? Lifestyle changes can affect your complexion! Pores that are opened by sweating are more prone to becoming clogged and inflamed. Don’t let your skin change the way you work out, simply modify the way you take care of your skin. Here are six helpful ways to keep healthy skin at the gym.</span></span></div><b id="docs-internal-guid-971467e0-4242-0291-2908-adb0e8cce90c" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Wash Face</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">It is important to wash your face prior to exercise. Washing your face will rid your skin of bacteria and dead cells that can clog pores while working out. When you exercise and sweat, your pores enlarge and are much more easily clogged if the surface of your skin is not fresh. Use a very mild cleanser before you work out or use facial cleansing wipes to keep your healthy skin. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Clean Machines</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">It might sound like a nuisance, but be sure to clean the machines before you exercise. You cannot trust that the person who used the machine before you wiped it clean. Others’ sweat that was left on the machine can wreak havoc on your healthy skin. If you accidentally touch your face after touching their sweat, you could be dealing with a breakout. Use the gym provided machine cleansers before and after each use, to ensure that you are using a clean machine. </span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Don’t Touch Your Skin</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">As stated above, touching your skin while it is sweating can be problematic. Bring a clean and soft sweat towel with you to the gym to avoid ski-to-skin contact and the clogging of your pores.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Hydrate</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">If you are working out and not drinking enough water throughout the day, dehydration can lead to dry skin, followed by an excess creation of sebum. This can lead to clogged pores and acne on your once healthy skin. Make sure you are staying hydrated throughout your workout and throughout the day.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Wash Your Face Again</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">There is a point where over drying can occur from washing your face too often, and you want to avoid this. However, you do not want bacteria and toxins that you sweat out during a workout to pool on top of your pores! Wash it off immediately after exercising. Use a gentle cleanser, rinse with tepid water, and pat dry. If possible, let your skin air dry entirely. Air drying helps prevent irritation that can be caused by touching sensitive skin. Be sure to apply a non-comedogenic moisturizer once your skin has dried. Staying moisturized will help you have healthy skin!</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Body Acne</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">If you experience breakouts on your shoulders or back, the best approach to healthy skin is showering immediately after a workout. Use your normal body wash and clean your skin at the gym. It will take a little extra time, but it will be worth it to prevent skin irritation. </span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br /> <span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">If you are beginning your journey to a healthy lifestyle, </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me!</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"> I would love to help you on your health and wellness journey.</span></span>

clear skin, daily workouts, exercise, exercise and fitness, healthy skin, pre and post workout, skin care, workout, workout tips

Healthy Skin at the Gym

Are you experiencing breakouts since you have started sweating it out at the gym? Lifestyle changes can affect your complexion! Pores that ...

Stretching Benefits You Won’t Want to Miss Out On

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCIPtTJTsY6FhB7wpi-C61H5hod3WZB4oFKlPg3-zGsQcedWqqDP8_Xzfk4X1-mJi9Hj1p5S5bx5rOYrB1Ow-IxfDloRZaurkmdV00VvgOudafgMkS3ALuVOJz4vTnVZu38GS8T081Za3g/s1600/stretching.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman experiencing stretching benefits. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCIPtTJTsY6FhB7wpi-C61H5hod3WZB4oFKlPg3-zGsQcedWqqDP8_Xzfk4X1-mJi9Hj1p5S5bx5rOYrB1Ow-IxfDloRZaurkmdV00VvgOudafgMkS3ALuVOJz4vTnVZu38GS8T081Za3g/s1600/stretching.png" title="stretching benefits" /></a></div> <div dir="ltr" style="line-height: 1; margin-bottom: 11pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I don’t know about you but I feel refreshed, relaxed and satisfied after a great workout that includes some ballistic stretching beforehand and static stretching afterwards. Ballistic stretching is stretching that includes movement to get the muscles going, like doing arm circles or leg kicks. With static stretching, you sit in a stretch and push yourself as opposed to using movement. Ballistic stretching is awesome before a workout to prevent injury and I like doing some static stretches afterwards for increased flexibility. Stretching benefits extend from body to mind and it’s one of my favorite aspects of a fit life! </span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 11pt; margin-top: 0pt; text-align: center;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Stretching benefits:</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 11pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Increases range of motion. </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The general increase in motion is obvious when it comes to stretching benefits. When muscles are more flexible, they are less susceptible to be torn and snapped during movement. Plus, there’s a real sense of accomplishment in being able to touch your toes. :)</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Promotes circulation.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Stretching strengthens blood flow by increasing blood supply to the muscles. The stretching benefits for muscles is that they get additional oxygen and nutrients for increased circulation.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 11pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Helps with aches and pains. </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keeping the muscles stretched out helps keep aches and pains at bay by preventing muscle tightness that can cause them to painfully cramp up. Keeping the muscles in your neck, back, hips and chest relieves the pressure on the lumbar spine and can help prevent postural problems.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Peace of mind</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Stretching benefits can extend beyond the muscles to your mind. As the muscles contract and lengthen, the whole body can relax into a calm emotional state. This is also a great time to reflect on the workout or the day ahead of you. </span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 11pt; margin-top: 0pt;"> <span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lean, toned muscles</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. The benefits of stretching include muscles that look lean and toned instead of condensed and overly bulky. Be sure to stretch so more of those beautiful muscles that you’ve been working so hard for can be seen for all they are worth.</span></span></div> <div dir="ltr" style="line-height: 1; margin-bottom: 11pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">I love experiencing the stretching benefits from taking a few extra minutes before and after a workout to stretch out my muscles. I hope you are enjoying all the joys of stretching too!</span></span></div>

benefits of stretching, exercise, fitness, health, post workout, pre and post workout, pre workout, stretching, workout

Stretching Benefits You Won’t Want to Miss Out On

I don’t know about you but I feel refreshed, relaxed and satisfied after a great workout that includes some ballistic stretching beforeha...

Nutrition pre and post workout

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-ibd8YqY04aMH4Nmz-hCXeEVJqy-YIygnlbNsGIZq3WtHtj4z9DGudnv2JPYZDMw9kV0Hjogh3YbpnZaE-gfUdMLT3aQpNjL3TXLC5xuAukRgLixJivTLti-BNscuzxhoBH5UoO86oRv/s1600/bg-fitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2-ibd8YqY04aMH4Nmz-hCXeEVJqy-YIygnlbNsGIZq3WtHtj4z9DGudnv2JPYZDMw9kV0Hjogh3YbpnZaE-gfUdMLT3aQpNjL3TXLC5xuAukRgLixJivTLti-BNscuzxhoBH5UoO86oRv/s400/bg-fitness.jpg" /></a></div> <br /> Want results? Food will give them.<br /> <br /> People who work out regularly and want clear results have to focus on their pre -and post-workout meals. This food intake within the windows before or after your workout will help you succeed and get results faster and in a healthy way. Starving is never an option! You can’t build a body this way, you’ll only break it down resulting in health issues like hormonal issues or osteoporosis, ect. So.. food is your friend when you are trying to lose weight, gain muscle, lose fat or strengthening your bones and joints.<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM9PV2YvJdhApjUFCtpeubOklFgNXDy7o-2-vlR0lxNQHU4cT7yHksUXmDiSPwyNdEQxXIJ7trYcDQ400JV_2uzAiyHec6NgcPdgyBbQWGoN2XyDbfFIiQ5t-YLKrdbpKxbYcc4db76NI9/s1600/food.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM9PV2YvJdhApjUFCtpeubOklFgNXDy7o-2-vlR0lxNQHU4cT7yHksUXmDiSPwyNdEQxXIJ7trYcDQ400JV_2uzAiyHec6NgcPdgyBbQWGoN2XyDbfFIiQ5t-YLKrdbpKxbYcc4db76NI9/s320/food.jpg" width="320" /></a></div> <br /> The reasons why you need a before and after workout meal is crucial for two basic reasons:<br /> <br /> - What you eat before a workout is needed to fuel your body, so it has enough energy to give you your maximal performance during the workout. If your body lacks fuel, you’ll feel the lack of energy after a few reps. Followed by feeling very faint, dizzy or nauseous. This can lead to bad form, injury and fainting or throwing up. As you might guess: this won’t benefit your progress in any way. So, eat well before a workout and harvest those results. (This meal is called the pre-workout meal.) <br /> <br /> - What you eat after a workout is needed to help your body to regenerate. The body needs to recover after every workout. It needs fuel to feed the muscles, the nervous-system, to stabilize your entire body after such an intense ride. It needs food to underline the workout you’ve just done and to feel fabulous and awesome without feeling fatigued, incredibly sore or too malnourished that you might increase your risk for injury in the future. (This meal is called the post-workout meal.)<br /> <br /> People often get confused by all the information about pre -and post workout meals if you start googling it. You see a lot of science stuff fly by, time frames, you get several amino-acids supplements tossed towards you, you’ll suddenly have to take out a scale, but fear not! All you need is carbs and protein. No need to over complicate stuff. Healthy carbs & healthy protein. <br /> <br /> Pre Workout Meal:<br /> This meal is the last thing you will eat before your workout. It will help your body to kick ass.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLM6gABeNb-89ze6n28aRTJVlxkIGUun_aws1o08sJfWsM6c3zJi2AppASyRLKsWEeJ6VDat1mjkN35z9pEazF_uaUpKqBQtKOx66-MEAtBMmfQxQm1R5_WrwDwTy452iNtkItwgpMJTOI/s1600/oatswithstraw.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLM6gABeNb-89ze6n28aRTJVlxkIGUun_aws1o08sJfWsM6c3zJi2AppASyRLKsWEeJ6VDat1mjkN35z9pEazF_uaUpKqBQtKOx66-MEAtBMmfQxQm1R5_WrwDwTy452iNtkItwgpMJTOI/s320/oatswithstraw.jpg" width="320" /></a></div> <br /> <br /> 1-2 hours before a workout: Protein and carbs. <br /> Protein: chicken, beef, eggs, fish, tofu, tempeh, nuts, hemp, ect.<br /> Carbs: veggies, brown rice, wild rice, bulgur, quinoa, oats, sweet potatoes, whole wheat sandwich, ect.<br /> <br /> Adding a little healthy fat is no problem, but don’t make it too much, since it can be hard to digest within an hour by some people.<br /> <br /> <br /> <br /> <br /> <br /> <br /> <br /> 30 min before a workout: Have a liquid or easily digested meal. <br /> <br /> Like a protein shake or a sports optimizer shake, a small salad or fruit with a low glycemic index, like bananas, oranges, apples, grapes, seasonal berries, tomatoes, mangoes, a pear or pineapple. <br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWi1eeHfjlYvXRB8AHgWIGfIxYB4wFFqiZ1WFHT7fI_ojPRfmR9pP2rwJvCKavVaHuSDZkmwSdtJr8A78wzl6C7LXeSgIggDqjGVw42X1lOZZ-QCNM7uMoonX9DJ7JVmuisIh7GPSuts2V/s1600/proteinpowder.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpmy9EPE19JTvsNOOxbtrKzXIflv-OOE2GQ38xfuGueSaylqMhks2gU3aDznX1UbP-6xJz4XuNENpDZANZmSDmMBOP1ZDnTujji2F8yNATIopGNUmFoZa8vAhTm8m9TJS2VQt5A-E6c0eY/s1600/fruits-food_00254256.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpmy9EPE19JTvsNOOxbtrKzXIflv-OOE2GQ38xfuGueSaylqMhks2gU3aDznX1UbP-6xJz4XuNENpDZANZmSDmMBOP1ZDnTujji2F8yNATIopGNUmFoZa8vAhTm8m9TJS2VQt5A-E6c0eY/s320/fruits-food_00254256.jpg" width="320" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0BtdLvoZOxbC8UtxUG0NMIx0acHTONV3p_jzEqwice9oTxHMuZl6-8Lds3PFfZuplw0N9dsCniySgz42zkILnWZBAJ-nrpl8QchsodssmhwqLSR3RK8O6UzNwV-yCJywP5fiw0qs0CONA/s1600/proteinnutella.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div> <br /> If you’re doing a tough and long workout, or are having a competition, keep some extra food near you to fuel you and give some extra nutrition when needed. I would recommend a banana, dates, an apple or grapes. It will help you optimize your workout, so you won’t meet the ‘man with the hammer’ mid session. <br /> <br /> Little boost before your workout: black coffee, green tea or kombucha. <br /> <br /> Post Workout Meal:<br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEWzGxWfWOKMsTYI8IRO1yfPKe-YmGWRfO9K8DdkUjeUSRXL2FvnZgzRllOBXl-WziEb-1oLsswuQhvegz1_AQv-2sIV64FvuKaQ_l22LcxuCLluNjvL8750jfcmCNP0Kfst_jEaNGpVEw/s1600/shakeologythirstythurs.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEWzGxWfWOKMsTYI8IRO1yfPKe-YmGWRfO9K8DdkUjeUSRXL2FvnZgzRllOBXl-WziEb-1oLsswuQhvegz1_AQv-2sIV64FvuKaQ_l22LcxuCLluNjvL8750jfcmCNP0Kfst_jEaNGpVEw/s320/shakeologythirstythurs.jpg" width="261" /></a>The post workout meal is the first meal you will eat after your workout within a 60 minute time frame, preferably within 30 minutes. <br /> <br /> Within 30 min after the workout:<br /> <br />  Drink a protein shake. Your body needs to replenish as soon as possible, yet eating solid, whole foods now can be quite demanding on your body in this phase, so liquid food will be better. Your other post workout meal will follow 30/60 minutes later, giving you also enough time to cook. So, for now: fuel that body with a shake. Or! Eat some yogurt with banana: easy digestible and they are a match made in heaven: together they maximize the absorption of muscle repairing glucose and amino-acids.<br /> <br /> <br /> <br /> <br /> <br /> My favorite post workout meal <a href="http://myshakeology.com/alyssaschomaker" target="_blank">Shakeology</a> contains just the right balance of protein, carbs, and superfoods to nourish my body!<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJb5juhHCcb4f2stRZhIXd-rnv6TEhcmSzf5OG6d_TQutjEVHzjWSYpZMXjypXNUH7nS0IZAS5U5vQxAZ1D_tAdUNmN-EWxEwykFOrOOyq9Ug1TMenBkyutr3FkwmtS56z_hhk8QNqqu_r/s1600/shakeologyheartcollage1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div> <br /> <br /> <br /> 60 min after a workout:<br /> <br />  Eat a solid meal containing protein and carbs (yes, again!) You can add fat, that’s no problem as long as you eat the recommended protein and carbs.<br /> <br /> Protein: beef, chicken, fish, eggs, bacon, Greek yogurt, tofu, seitan, tempeh, legumes, dark greens, lentils, chickpeas, nuts, cheese, hemp, ect.<br /> <br /> Carbs: brown rice, quinoa, (sweet) potatoes, wild rice, couscous, bulgur, pasta, veggies, whole wheat sandwich, ect. <br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiQvuf-bhI4brSyYxXvbZ8CBG9JJC6nzUK5V9kLlu59BZgLv8i0esLNcjuHTBoPMERWn10hQ3ojdyoCmKUmXe6xJ-Q7ccIxVkn2AbW1AMyYCsOkcJzYV5h8YDlfWSza8E5X0yH3W2pLp3C/s1600/iphonepics7913+600.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiQvuf-bhI4brSyYxXvbZ8CBG9JJC6nzUK5V9kLlu59BZgLv8i0esLNcjuHTBoPMERWn10hQ3ojdyoCmKUmXe6xJ-Q7ccIxVkn2AbW1AMyYCsOkcJzYV5h8YDlfWSza8E5X0yH3W2pLp3C/s320/iphonepics7913+600.JPG" width="320" /></a></div> So Basicly:<br /> Pre-workout meals are the architects of your body, while the post workout meals are the construction workers. They have to work together and communicate to end up with a sculpture of a temple that’s called your rocking body.<br /> <br /> Ps; Don’t forget to drink enough water before, during and after your workout

body, carbohydrates, fats, food, meal, meals, nutrition, pre and post workout, Protein, workout

Nutrition pre and post workout

Want results? Food will give them. People who work out regularly and want clear results have to focus on their pre -and post-workout me...