June 20, 2016 / Category: Fitness Community
Have you met our Life Fitness Academy (LFA) Trainer of the Month, Michele Sotak? This month, in addition to Michele’s abundant fitness knowledge, we’re sharing some of her go-to recipes that help her stay on track. We know that when you’re in the midst of a workout, knowing that there’s a delicious reward at the finish line encourages you to keep up that energy up and push through—so why not make sure that treat is just as nutritious as it is delicious?
“Within 45 minutes after my workout, I like to combine carbs, protein and a little sugar for muscle growth and recovery,” says Michele. She pairs each of her post-workout snacks with a full glass of water to rehydrate. Refuel with one of Michele’s go-to recipes after your next sweat session. Whether you’re a regular in the kitchen or you try your best to avoiding cooking all together, we’re sure you’ll find these recipes to be just as easy as they are satisfying:
Michele’s Banana Coconut Crème Protein Shake:
What You’ll Need:
- 25g vanilla whey protein
- 1 banana
- 1 cup coconut milk
- ½ cup low-fat Greek yogurt
- 1 tbsp almond butter
- 1 tsp cinnamon
- 1 cup ice
Add all of your ingredients to a blender, then blend on high until smooth. Enjoy!
Michele’s Simple Cottage Cheese and Fruit:
What You’ll Need:
- ½ cup low-fat cottage cheese
- ½ cup of fresh raspberries, blackberries, diced pineapple, or a fruit of your choosing. (Michele’s pick is blackberries)
This one’s easy! Just add your ingredients to a bowl and enjoy.
More questions for Michele? Tweet them to @LifeFitness with #LFAToTM and stay tuned—we’ll be hosting a Q&A via social media later this month.
June 06, 2016 / Category: Fitness Community
About the author: Deborah McConnell is the Training and Education Manager for Life Fitness Academy, the global training and education arm of Life Fitness.
If you usually choose Quick Start on your cardio equipment, you’re missing out on the benefits of the preprogrammed workouts. Try these workout options the next time you step on a Life Fitness cardio machine.
If boredom or lack of time has prevented you from exercising, High Intensity Interval Training (HIIT) is perfect for you. HIIT refers to exercise involving periods of intense exercise followed by periods of recovery that provide enhanced metabolic afterburn. When exercising at high intensities for short durations, you consume more oxygen. Elevated oxygen consumption continues to burn calories after you finish your workout. Post-workout calorie burn often lasts longer than the actual workout time, and because the body utilizes fat as the fuel to recover, body fat levels are reduced.
HIIT workouts also improve aerobic endurance in a fraction of the time compared to long duration, endurance style training. And HIIT is proven to improve anaerobic fitness levels. Having a high anaerobic capacity makes your overall functional capacity, as well as performance, much greater.
Try this training on a treadmill with the Two-Speed Interval Program. Determine a low- and high-intensity workout level—for example: 3.5 mph (low intensity) and 8.0 mph (high intensity). Then decide how long you want each interval to last, by simply toggling back and forth between the two speeds. If you want to run for 30 seconds and walk for 60 seconds, you can alternate between those two speeds by simply pressing one minute. This is a simple and safe solution while executing a HIIT workout.
May 24, 2016 / Category: Fitness Community
Congratulations! We made it. It’s safe to say that warmer days are ahead of us. Like most people, in addition to honoring the U.S. armed forces, we see Memorial Day as the unofficial start of summer. That means, beach trips, outdoor workouts, and yes, barbecue after barbecue. Party invites can be hard to avoid, and hey, you shouldn’t have to. We can all admit, though, that it can be easy to fall off track when each weekend you have yet another can’t-miss cookout on the agenda. Good news, we took the time to round up five recipes (so you can spend more time prepping!) that you can enjoy and/or prepare this weekend—and for the rest of summer—without feeling like you’ve completely fallen off course. Remember, moderation is key. Have fun!