En Forme Fitness

C H A L L E N G E D A Y 💪 (swipe for workout)

Today’s workout is one of my favourite kind. This one is tough. They have the entire session to get this done at their own pace and in their own way. However, that pace needs to be quick to get it done! There is actually minimal rest for 40 mins.

Well done guys! Love seeing the effort you put in 👏

Today’s class was a 7 exercise DB Pyramid workout inspired by

Each exercise 30 seconds.
Exercise 1, 30 sec rest
Exercise 1 then 2, 30 sec rest
Exercise 1 then 2 then 3, 30 sec rest
And so on up to exercise 7

We took 1 min rest then worked backwards from exercise 7 to 1 taking an exercise off each time.

Things got pretty tough around exercise 6 and 7! But we did it!!!

Well done team!! 💪👏

Beetroot improves running performance. Might have to try this pre workout smoothie and test it out 🏃🏼‍♀️

Whole beetroot consumption acutely improves running performance. Researchers gave physically fit men and women a cup and a half of baked beets, which is equal to about a can of beets, 75 minutes before running a 5K. They started out the same, but during the last mile of the 5K race, the beet group pulled ahead, compared to the placebo group, who were given berries instead.

Though they were running faster, their heart rate wasn’t any higher. If anything, the beet group reported less exertion. Faster time with less effort? They don’t call them block-rockin’ beets for nothing. Watch the video "Whole Beets vs. Juice for Improving Athletic Performance" on http://NutritionFacts.org to learn more: http://bit.ly/2nqnNca

Here's a delicious pre-workout smoothie containing beets! Recipe from Katie, our Executive Director.

INGREDIENTS:
2 cups frozen cooked beets
2 cups frozen watermelon
2 cups frozen berries
2 cups frozen cherries
8 pitted medjool dates
1 teaspoon amla powder (optional)
3-6 cups water

METHOD:
Combine all the ingredients into a high-speed blender, start with 3 cups of water and blend for 30 seconds. If it is too thick, add more water as needed. Drink up and have a great workout!
Serves 4.

The Recipe is also here: https://nutritionfacts.org/recipe/pre-workout-smoothie/

See our videos related to Sports Nutrition here: https://nutritionfacts.org/topics/athletes/

Reduce those DOMS with watermelon 🍉 😀🙌

Long-distance runners and cross-fit athletes alike know it well: Delayed-onset muscle soreness is the discomfort that starts the day after a particularly grueling workout, caused by micro-tears in the muscle that lead to inflammation. Watermelon may be beneficial for reducing muscle soreness. Watch the video "Watermelon for Sore Muscle Relief" at http://bit.ly/2qaxXiu to learn more.

BARBELL WORKOUT

Grab a barbell and give this a try... I used a 20kg barbell and it was plenty 🥵, you could also easily swap the barbell out for dumbbells.

I love little cardio bursts after strength exercises, keeps it more interesting for me.

I only managed 3 rounds today, normally I’d aim for at least 4. Legs are still recovering from the trail run yesterday!

Happy Mother’s Day 💐 hope you all have a lovely day 🥂

Woo hoo no masks!!! Pretty stoked 🙌✌️