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Do you feel that having good posture seems like a tricky thing to have?
In it's essence, we want our muscles to do the right thing, at the right time for us. Given half the chance...they will work really well for us.
By releasing off tight areas, the rest of the team of muscles have the ability to then function optimally!
Try these two moves, multiple times a day, where-ever you are, for as little as 60 seconds a time, and see how fab you feel!
Wowee! Where did that time go??
This Week marks our 8th Birthday at Vitality Centre, and this week we are celebrating YOU - it really is the community that makes Vitality what it is!
Our lovely client Chris, summed it up brilliantly yesterday:
"We come in mainly for massage or Pilates, but actually we leave with so much more. Everyone is so friendly, so if you arrive feeling a bit down, you certainly feel lifted by the time you leave. Everyone has been a beginner to class at one point, so it's important that everyone feels welcome. We certainly all leave smiling!"
Here goes with some of our memorable moments....and I raise a glass to many more!
1) The Renovations
Vitality Centre started as The Warren House Public Inn, on the map of history for the Luddite murder in 1812! We think it's much calmer scene these days...but it did take 18 months to renovate, mainly in Dans spare time whilst working full time! In January 2012 we opened the doors:
The right fuel can:
- give us stamina
- give us energy
- keep our tummy settled
- Timing matters
- Portion size helps
- How digestible the food is really helps
I aim to eat 2 hours before exercise so that I'm not in digestive mode whilst trying to jump up & down. But, due to other commitments, if I am exercising on an evening & can't access the kitchen 2 hours beforehand - you may also see me eating really close to my workout. But what I eat changes.
Portion size helps
The closer to my workout I eat, the smaller the portion size, again for me, this comes down to being able to digest it, and not have it sitting in my stomach whilst my blood is aiming to pump through the muscular system. We all need protein, good fats & complex carbohydrates. The good news is, if you are eating very close to your workout, and especially if you are going to sweat...you can have a simple carbohydrate as it will give you energy, and you'll use it right up! (ideas below)
How digestible it is helps
The more dense a meal is, the longer it will take to digest. Meats, fish & fats will all take longer to digest. Which is a good thing post-workout, to repair us & to stop us craving. But, before exercise, it's great to choose a meal that you can digest easier:
- A slow cooked meal with chicken, & veg
- A soup
- A large smoothie
Ideas & recipes
Here are some ideas if you eat 20 mins before your workout (please note, these are female portion sizes taken from my Goddess recipe book & program):
- a banana & 5 walnuts
- 2 sticks celery with nut butter spread inside
- a breakfast cookie (recipe here)
- 2 squares of dark chocolate & 2-4 brazil nuts
- a 1/2 portion of a smoothie with spinach & berries, hemp seeds for protein (or a clean powder) and chia or coconut for good fats. See a recipe from my recipe book here.
If I am eating 2 hours beforehand:
- My portion size may still be slightly smaller than a usual evening meal.
- I choose carbs like sweet potato for energy or beetroot as it oxygenates our body which is wicked for endurance.
- I am a huge faan of one-pots & soups. I think Sallys tagine in my recipe book is a firm favouite!
- Prep-ahead salads like this one
I hope this has been really helpful for you, if so, please do share it on your social media for everyone to access.
What do you think, would a post-workout blog be useful?
Commit to a Healthy Habit!
Our rolling monthly contracts are the easiest way to sustain a healthy habit that supports your goals & lifestyle. Easy & free to sign up, easy to switch between, only 1 month minimum commitment & easy to cancel 1 month before the next payment.
Don't use all your classes? Automatic roll-over to the following month when you early cancel the class you can't make.