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.
January 22, 2016 / Category: Fitness Community
One of the biggest trends for 2016 in health and fitness is small group, or semi-private training. With small group training the workouts can be modified to fit the needs of each individual, yet still have the energy and enthusiasm that is included with a group. Whether you’re training in a small studio, or a larger facility, it takes minimal space, and can always be adapted to the equipment available.
May 12, 2014 / Category: Fitness Advisor
When we start exercising consistently, two truths emerge: repetition helps us achieve our goals, but too much repetition fosters boredom. So how do we resolve this issue while continuing to improve?
To answer the question, “How often should I change my workout?” we must the answer two other questions: