FITNESS: Post Workout Nutrition

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I go pretty hard in the gym. I have been working with a trainer for a few years, and strength training is very important to me. I believe that lifting weights is especially important for women, since it strengthens your bones and can help you reach new levels of fitness.

Still, as important as working out is, refueling the right way after working out is just as important.

After a workout, I put a scoop of protein into my shaker bottle. I use either vegan milk or water, depending on my taste preferences for the day. If I want to enjoy a shake and I’m not going to eat my next meal for a bit, I’ll use almond or coconut milk with my protein powder. If I just want to get my protein in without a big fuss, I’ll use water. Lately I’ve been using vegan protein.

I love my About Time protein, and already used up my vanilla flavor tub that I purchased this summer. Now I’m scraping the bottom of my chocolate flavor! There is also a birthday cake flavor, and a cinnamon roll one. This is a great brand that uses stevia instead of artificial sweeteners.

When on a recent allergen-free cleanse, where I cut out dairy, soy, corn, wheat, and processed sugar, I discovered Hammer Vegan protein. It’s tasty and GMO free. I find it easy to digest and keep it in regular rotation even while off my cleanse.

There are certainly other methods for getting that necessary dose of protein after a good workout, but this is my favorite way. Simple, easy, and perfect for on the go days.

Have you started using protein shakes after workouts? What flavors do you like? Let me know what else is out there to try!

Happy working out, ladies!

-Rose

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Working Out: The Power of Walking

I tend to be an all or nothing girl.

If I’m going to work out, I would rather run stairs than take a leisurely yoga class. You’ll find me going hard with my trainer for an hour instead of taking an extra hour to watch TV. A lot of the time, this is a great thing.

Yet recently, my life has been settling down. Things are calmer, and a more relaxed view of working out only makes sense. So I have started walking.

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Luckily I have my girl Mandy to motivate me to get out there and walk everyday, and I’ve really learned to love it.

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Getting out and walking everyday is so good for me. It’s good cardio (albeit less rigorous than sprinting steps), good for the heart, and good for my soul. It gives me a chance to catch my breath and meditate.

And it’s good for Mandy, too!

What do you do to relax? Do you enjoy a nice walk?

-Rose

Fitness & Food: RUNNING.

I am not a natural athlete, but I find as I age that fitness has become one of my favorite activities.  And running has always fit in there somewhere.  I must confess that I don’t so much run as jog…  slow and steady was my hallmark pace.  I was a rock star if I hit a 9 minute mile.

As my years went on and time availability and my body changed, so did my relationship with running.  I am fortunate to have a trainer, and he told me early on during our first sessions that especially “for women over 40, intensity is the best way to go.”  He advised that I go out and run hard or do sprints or run hills for 30 to 40 minutes and then go home.  Intensity will yield the best results with the least possibility for injuring.

And he was right.

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So, that’s what I’ve been doing for the past seven years or so! Intensity with intervals.

Here’s how I do intervals: I run the straights and trot the bends on the school track.  I run the up the neighborhood hills and jog or walk down — in sets of three or five.  I work out in an empty parking lot and do sprints – long and short — using the parking lines as my guides – run fast, bend down, touch the line, turn around and go a bit longer the next round. Repeat.

The first year I did this kind of running workout, combined with weights in the gym, I lost 20 pounds.  Better yet, I have kept it off.

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So, no matter where you are or what you are doing, you can find a road or a track or a hill or a parking lot and spend 30 minutes.

What are your fitness favorites?  Where and how do you get your best results?  Share Please!

-Rose