Zone4berlin

• your weekly schedule 👊🏼 your fitness reminder 🔥

NO CLASSES today & tomorrow! Take a rest, be productive & join us again on Thursday at 17:30 with coach Janice! 🙌🏼

• your weekly schedule 👊🏼 your fitness reminder 🔥

NO CLASSES today & tomorrow. Take a rest, be productive, & join us again on Thursday at 17:30 with coach Janice 🙌🏼

• Nothing worth while comes easy 👏🏼

• The top 4 priorities for best performance & recovery, nutritionally speaking are:

1️⃣Refuel- hello Carbs! As exercise intensity ⬆️, so does the need for carbs as a fuel source. Post-session intake of carbohydrates of 0.8-1 g/kg of body weight is ideal (as a guide) to assist with restoring glycogen.

2️⃣Repair- protein for repair. Aim for ~0.4 g/kg of protein post-session, this generally looks like 20g-40g serving of a high-biological value protein for most.

3️⃣Rehydrate- fluids, namely 💧 (+electrolytes if needed).

4️⃣Revitalize- plant- based ingredients for support of health & well-being, in general. Aim for a diversity & different colors- high antioxidant content assists in providing more anti-inflammatory properties. And not to neglect healthy fats for hormones, immunity and recovery - focusing on unsaturated fats (i.e. fish, nuts, seeds).

And finally not to forget REST! Ensure quality sleep of ~7 hours or more to ensure adequate rest and assist with the recovery process.

Remember to fuel yourself adequately 🙏🏼 and start your day right with energy. 💫

• Pre training nutrition snack - which one are you? 😅

So when it comes to nutrition especially pre training nutrition to support your performance goals there is:
BRO SCIENCE… and then there is evidenced based science. 🤓

You want to ensure you’re providing your body with adequate fuel sources. Especially carbs become the main fuel source during strength and conditioning exercise. 🔥 Having no carbs prior to your training session, your body cannot keep up and your performance will be compromised. 🏋🏽‍♀️

Therefore consuming carbs prior to exercise around 30-45 mind and around 0.5-1g/kg id ideal range to be aiming for. This will ensure you’re maximizing glycogen storage and assist in performance. 👌🏼

Don’t be a bro and have just protein prior to a training session like 30 mins before by itself it won’t do much for your performance at all. 🤣

• PRE WORKOUT BINGO.

Pre training nutrition can be very confusing with conflicting answers that are considered important prior to training.

Everyone’s nutrition strategies will differ dependent on the individual.

But fuel yourself for the work you plan on doing. Benefits are:
✅Support muscle protein synthesis.
✅Give yourself enough fuel for the workout.
✅Prevent protein breakdown.
✅Creating regularity and sustainable nutrition protocols to utilize in competition phases.

Usually 60-90 minutes prior to training, you want to focus on the pre-training meal/ snack. 👌🏼

• We are so excited to have .nce2 to Zone4 Team!

She is full of energy and has a smile that lights up the room. She is also a Body Balance Instructor, so for her Fitness is more than a job, it’s a lifestyle. 💫

She believes that you can crush goals and have lots fun while doing so- That’s the energy she likes to bring into her classes.💥

👉🏼 Her guilty pleasure: pancakes! 🥞

Take her today’s session 😍 and enjoy the process ✨ HIIT EM’ UP today at 17:30 👊🏼

• How are we taking on 2023? Just like everything else- together 💪🏼 Let’s get to work, team!

Join us 🔥