The Best Results Come from Great Recovery

By: Coach Mike Klaus

You work hard in your workouts. You push yourself. You level up. You are putting in a lot of effort so why not make sure you are getting the most bang for you buck from them? The magic happens while you are recovering. The workout is the stimulus. During a workout you are actually damaging your muscle, creating micro tares. With proper recovery, your body repairs these tares and you are ready for your next workout a little stronger. Below are our favorite recovery activities to help you thrive in and outside of the gym and get the best results!

Foam Rolling

Foam Rolling offers many of the same benefits as a massage, including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility. Our favorite places to roll, especially for those who are at a desk all day include you calves, quads (tops of your legs). By rolling during pre and post workout, you will help prepare your muscles for the workout ahead and also help with post muscle recovery.

Check out Mike’s video on foam rolling! Need a foam roller? We have them at the studio!

Sleep

Achieving adequate and good quality sleep help to provide mental health, hormonal balance, and muscular recovery. Getting enough uninterrupted sleep, which is between 7-9 hours for most people, is crucial for optimal health. No matter what your goal, performance, fat loss, feeling better, or having more energy, without enough sleep, you will not reap all the benefits of the work you are putting in during the day.

Need some ideas on how to get more sleep? Check out Coach Suzanne blog post.

Deep Tissue Massage

Deep tissue massage can help with small or large muscle injuries or aid in the healing of chronic problems. Deep tissue massage targets deep muscles, tendons, as well as protective and connective tissue known as fascia. Those with chronic muscle tension or injury are more prone to adhesions, or thick “knots” that form in muscle fibers. These adhesions may not only be painful, but can disrupt blood flow and circulation, diminish natural movements, and result in inflammation. Undergoing deep tissue massages helps break down the adhesions and restore proper body functions.

Looking for a great massage therapist? Contact Johanna Mertensmeyer at 314-409-3724. Her studio is located in the Tower Grove area.

Nutrition

During recovery nutrition we remember the three R’s: refuel, rebuild, rehydrate.

Each of these critical recovery concepts calls for a different combination of fluids, carbohydrates, healthy fats, and protein—each playing a specific role in the recovery process. After training the body is left dehydrated, drained of fuel, and broken down.  The body is in a stressed state, and the proper blend of nutrients can jump-start the body’s recovery process to help you come back stronger and healthier.

If you are looking to optimize your nutrition for fat loss, performance, or just feeling better, email our Registered Dietitian, Suzanne at suzanne@forwardfitnessstl.com.

Cryotherapy

Cryotherapy triggers the release of endorphins, helps activate circulation, decreases inflammation by clearing toxins, and ultimately stimulates cellular regeneration, resulting in overall faster healing. Cryotherapy is used by elite athletes to improve muscle and injury recovery. Celebrities use it to slow down the aging process. And, clients can benefit from pain management, weight management, and relief of stress-related conditions to improve mental wellbeing.

Looking for a knowledgable and friendly place, check out Radiance Float + Wellness.

Eat – Sleep – Live Better: Lies, Deceit, & Trickery: What is the Food Label Telling You

Food LabelsHave you ever wondered if you were reading the food label correctly? Is that how much protein you are actually getting? What does that list of ingredients mean and are there any you should avoid? What does grass-fed mean? Just because the label states it will better help absorb certain nutrients, does that mean it is healthier than another brand? If you have ever asked these questions, you won’t want to miss this talk by Forward Fitness’s registered dietitian, Suzanne Klaus. You can even bring in the label of some items you eat on a regular basis. For questions please email suzanne@forwardfitnessstl.com. Space is limited so don’t delay.

Sign Up Now

March into Health

Help us celebrate National Nutrition Month with our March into Health Challenge. Each we there will be a different health related focus and challenges pertaining to the focus. We will have a private Facebook group where you can post completion of your challenges, ask questions, and get recipes. If you don’t have Facebook you can also email Suzanne your completed challenges. If you complete all of the challenges you will be entered into winning 5 semi-private training sessions.

SIGN UP NOW!

Important Dates to Remember

February 26th: First week of challenges will be sent out.

March 1st: Last day to sign up.

March 1st: First nutrition meeting at 7:30PM.

March 4th: Second week of challenges will be sent out.

March 6th: Week 1 challenges need to be completed and posted in the Facebook group or sent to Suzanne@ForwardFitnessSTL.com.

March 8th: Second nutrition meeting at 7:30PM.

March 11th: Third week of challenges will be sent out.

March 13th: Week 2 challenges need to be completed and posted in the Facebook group or sent to Suzanne@ForwardFitnessSTL.com.

March 15th: Third nutrition meeting at 7:30PM.

March 18th: Fourth week of challenges will be sent out.

March 20th:  Week 3 challenges need to be completed and posted in Facebook or sent to Suzanne@ForwardFitnessSTL.com.

March 22nd: Fourth nutrition meeting at 7:30PM.

March 25th: Fifth and final week of challenges will be sent out.

March 27th: Week 4 challenges need to be completed and posted in Facebook or sent to Suzanne@ForwardFitnessSTL.com.

March 29th: Final nutrition meeting at 7:30PM.

April 3rd: Week 5 challenges need to be completed and posted in Facebook or sent to Suzanne@ForwardFitnessSTL.com.

April 4th: Winner will be announced!

SIGN UP NOW!

Five Tips to Stay Healthy this Summer

By: Suzanne Doerries RD, LD, CPT

Attend the summer BBQs, but leave the extra weight behind.

Attend the summer BBQs, but leave the extra weight behind.

BBQs, pool parties, bonfires, vacations, and trips to the local ice cream parlor can become quite frequent during the summer. All of these activities can make it easy to overeat or choose foods that will not help us reach our goals on a more frequent basis.

Listen to your Hunger Satisfaction Scale. I can’t emphasize how important this is. If you are in tune with your body’s hunger scale, you will know if you are physically hungry or if you want to eat out of boredom, stress, social pressure, happiness, sadness, or anger. This is a scale from one to 10. If you rate yourself a one that means you are starving. A 10 means you are stuffed and never want to think about food again. You are physically uncomfortable due to the amount of food consumed. Three is physically hungry. Six is physically satisfied. The bottom line is: eat when you are physically hungry and stop when you are physically satisfied. If you wait to eat until you are starving unhealthy food choices and overeating become common. Eating when you are physically hungry instead of starving will allow you to be more in control of your food choices. It will also allow you to pay more attention to your body and stop when you are physically satisfied verses stuffed. Use this all the time, but especially when put in social situations surrounding food.

Wait to go back for seconds. It takes your body 15-20 minutes to catch up to what you just put in it. If you go back for seconds immediately you will probably overeat. Eating slowly can give your body some time to catch up to what you are putting in it.

Make a plate. It never fails, when you are at a BBQ there is an overwhelming amount of food. It can be easy to stand at the appetizer table and take down a bowl of buffalo dip and chips. Before you know it you are stuffed, but still eat dinner and dessert. To avoid this, make a plate keeping your hunger signals in mind. Try to make half your plate veggies and a quarter protein. Sit at a table to enjoy your plate. If you decided you it is going to be a rare occasion where you indulge in a sweet treat or salty snack make it part of that part and keep your hunger signals in mind.

Drink water. If you are going to have an alcoholic beverage or beverage with added sugar, drink one glass of water before going to get a refill. This will help to decrease your alcohol intake and/or calories coming from beverages. These are empty calories that are not nourishing your body in a positive manner.

Don’t skip your workouts. With the nice weather and enticing pools, summer can be an easy time to put the gym on the back burner. However, one missed week can easily lead to a second missed week and so on. Set your schedule up for success. If you know you are not going to work out after work, schedule your training sessions for the morning or lunch time. If you are on vacation and you will not be active or walking countless miles around a new city ask your trainer to write you a workout that you can do in your hotel.

Which of these five tips are you already doing? Which one will you add to your next summer event?

10 Ways to Get More Veggies!

By: Suzanne Doerries RD, LD

VeggiesWe have all been told to eat our veggies as a child. Some may have heard, “No dessert until you eat your green beans.” For others, “Clean your plate. There are starving kids in China.” was more common. Well your parents may have been on to something! Veggies are full of antioxidants, vitamins, minerals, and fiber! A higher intake of veggies (and fruit) has even been associated with a lower incidence of cardiovascular disease, diabetes, certain types of cancer, high blood pressure, and high cholesterol.  A great goal is to make half your plate veggies at every meal. I am not talking about the giant plates that can be found today, but the smaller dinner plates that can be comparable to some salad plates. If you are having a dish that has veggies mixed it that works too. As long as those veggies would take up about half your plate if you separated them out, you are good to go!

Adding veggies to every meal can seem like a daunting task, but it can be pretty easy. When choosing your veggies for the week, try to include a variety of colors. This will insure you are getting a variety of nutrients. If you find it hard to get veggies with every meal try some of these tips below!

  1. Have veggies in your house. If you don’t buy them, you will not eat them. Buying veggies that are in season will help with price and they will also taste the best! See what veggies are in season.
  2. If you are purchasing veggies that do not have a long shelf life, eat those at the beginning of the week and save your carrots and celery for the end of the week. You could also go to the store twice a week. I find that this is what a majority of my clients like to do.
  3. Make sure the veggies you are going to eat are ready for consumption. If you are going to have sliced peppers and hummus, but the pepper still needs to be cut and washed the chances of you still having that will drastically decrease.
  4. Add veggies to your eggs. Peppers, onions, mushrooms, and spinach are quite tasty in eggs. If you missed the crustless quiche recipe a few weeks ago be sure to check it out.
  5. Add them to a smoothie. This works great with spinach and kale! Start with spinach; it blends right in and you probably won’t even taste it.
  6. Make them your staple side dish. Carrots, celery, or peppers with hummus is great! Celery with nut butter is another good one for packed lunches. Baked asparagus, roasted beets, kale salad, or fermented coleslaw are some great dinner options.
  7. Replace your chips with veggies. Peppers, carrots, beets, and other veggies will give your body more nutrients than chips. You can even try kale chips. They are easy to make and delicious!
  8. Replace the tortilla or bread with a lettuce, Swiss chard, or collard green leaf. If using a bitter leaf like the collard green blanch it first. This will take out the bitterness and create a nice texture for the wrap.
  9. When eating out, swap French fries for a side salad or veggie. I know it is tempting, but veggies give your body so many more nutrients than the French fries.
  10. Be adventurous and try a new veggie. You can even try ones you didn’t like as a child. Tastes change. In my opinion, canned veggies taste a lot different than fresh veggies. Who knows, you may find a new favorite food!

Which step are you going to take to increase your veggies? They can be easy to overlook, but are crucial to your health!

No More Negative Self Talk

By: Nick Lape ACSM, FMS

Happiness concept.A few months ago if you would have said, “Nick, I think that there is a bit too much negativity in your life,” I probably would have argued with you and came back with something like, “No I don’t I just have a lot of stress in my life right now.” And then, I would have kept on living the way I was. In all reality you would have been exactly right. This is actually the case for most people when they stop and think about it for a second. We often forget that even though we say, “Oh, I don’t care what other people think or say about me,” we often tell ourselves what is wrong in our lives without even voicing a word of it. We think, “Why do all the bad things happen to me?” “Why can’t I get the job I want?” “Why am I not smart enough?”  This is what I, and a good number of other people such as Tony Robbins, would call Negative Self Talk.

Many times in our lives we think that the reason we can’t succeed in our goals is because of some sort of external source. Someone has said to you that you can’t. You don’t have some sort of training that would allow you to know how to do something. You physically feel that you can’t. The reasons can go on and on with this merry-go-round of not believing in ourselves. But, that is exactly it. WE believe it. We internalize these statements and actions see them as truth in our life. What if we said, “No, I will not believe that.” Or “How can I be successful today. That is all it takes to begin to turn things around.

Now, I said, “begin.” I use this word because it takes way more than one self-empowering statement to turn things around. Think of positive thinking as a muscle in your brain. You need to build that muscle. If you go to the gym and lift a 5 pound weight once a week, do you expect to get results? No! It is the same with positive thinking. You must do it on a consistent basis to get results. Ask yourself empowering questions every day, multiple times a day. How can I do that? Where can I find the answer? What do I need to do to accomplish my goal? What am I thankful for? What am I excited about today? If your brain is focusing on finding the answer to these empowering questions it will not have to for the negativity. Imagine all the possibilities when you let go of negative self-talk and ask yourself positive questions.

If I’m being honest, we all live in a world full of negativity. It’s a can be a constant battle some days. There will DEFINITELY be more than just one time per day, per hour, even per minute that we are faced with the choice of saying I can or I can’t. However, hitting that first test head on with a, “No, that isn’t going to be me today,” or “How am I going to succeed today?” can start a wild fire in your mind and fuel more empowering thoughts. It will take some work, but taking action and controlling your own mind can turn conscious effort of positivity into subconscious reaction. That is where the fun starts.

If you know that you tend to doubt yourself start paying attention to it. See how it makes you feel. If you have never thought about it, start thinking about your actions and interactions with those around you as well as the way you talk to yourself. How do you feel? How do they make you feel? Why do you feel that way? Being in charge of your thoughts is the first step to success. Whether it is in weight loss, job advancement, relationships, or any other trial that gets set in front of you, getting rid of that Negative Self Talk is the first step in achieving even your hardest goals.

I leave you with one of my favorite quotes from Coach K of the Duke Blue Devils: “Doubt, kills more dreams than Failure ever will.”

Three Fruits/Veggies to Try This Spring

By: Suzanne Doerries RD, LD

Spring is here! As a dietitian I always think about all the delicious fruits and vegetables that come with the warmer weather. Once summer hits berries, basil, apples and other tasty produce will be ready to enjoy. However, some people forget about the veggies that are in season during spring. I choose three items that I thought people might not make at home on a regular basis. I hope you will enjoy the info and recipes.

Artichokes

SelectArtichoke Cradled in Hands

Choose artichoke heads with tightly closed leaves. The artichoke should be heavy for its size

Store

Place artichokes in a plastic bag in the refrigerator for up to one week.

Eat

Roasted Artichoke with Lemon and Garlic

Grilled Artichokes

Health

Artichoke is a good source of vitamin C. magnesium, dietary fiber, and potassium. It also contains the flavonoid silymarin that is thought to help with cholesterol levels and promote liver health.

 

Asparagus

AsparagusSelect

Choose bright green asparagus with tips that are closed, compact, and firm.

Store

It is best to keep fresh asparagus moist until use. If you are not going to use it the same day you buy it, trim a little of the bottom off and store upright in a container with a little water. For longer storage, wrap the ends in a damp paper towel and store in a plastic bag in the crisper section of the refrigerator. Asparagus will usually last 4-5 days in your refrigerator.

Eat

Strawberry Asparagus Salad (I skip the dressing from this recipe and just do balsamic vinegar and olive oil. It is a lot less sugar! I even use almonds that do not have sugar on them.)

Roasted Balsamic and Garlic Asparagus

Health

Asparagus is a great source of vitamin C, folic acid, B6 and thiamine. It is high in glutathione, an antioxidant that helps to protect cells from damage.

 

Kiwi

SelectKiwi

Choose kiwi, otherwise known as Chinese gooseberries that are unblemished a little fuzzy. Ripe kiwi should give slightly to pressure. If you purchase a kiwi that is firm you can ripen it in a brown paper bag on the counter. Be sure to check daily for ripeness.

Store

Kiwi can be stored for days on the counter or for up to six weeks in the refrigerator.

Eat

Great in fruit salads, also try the recipes below:

Kiwi and Cucumber Salad

Charred Jalopeno, Kiwi, & Cucumber Salsa (Great with kale chips)

Health

Kiwi is an excellent source of vitamin C, in fact it is thought to have the highest vitamin C content of any fruit. It is also a great source of vitamin E, potassium, and dietary fiber.

Celebrate Moving Forward

Cheers to a new beginning, to moving forward. We can’t tell you how excited we were to celebrate our grand opening. We want to thank everyone for their support and encouragement! We were blown away by the number of people who came to the celebration.

 Grand Opening Cheers

Ecstatic can only begin to describe our feelings about being Maplewood’s newest fitness facility. We offer group training, personal training, and kettlebell classes. Before you stop reading because you have already grown tired from thinking about lifting a weight know this: we are not your average training studio.

  • We pride ourselves in making health fun. Very few people will continue to work out if they dread it. You will never leave our studio without a smile or chuckle.
  • We watch how you move, learn how you move, and keep watching. This may sound creepy, but it’s not. We screen you using the Functional Movement System (FMS) before we create a training program for you. Think about this in terms of an eye doctor. When you go to your eye exam, you don’t want to be given a random pair of glasses. You want the eye doctor to exam in your eyes to determine what prescription to give you. We aren’t going to give you a random work out. We want to see how you move to write a workout that is right for you! Once you have that workout we keep watching to make sure you stay in good form. We don’t want any injuries.
  • One size DOESN’T fit all. One size usually fits no one. By screening you we can create a workout program that fits YOU!
  • We have a registered dietitian on staff. Nutrition plays a HUGE roll in results. If you fuel your body with foods that promote health, you will see great results.
  • We don’t judge you. We welcome EVERYONE regardless of his/her fitness level. Whether you have never set foot in a gym or make it part of your normal routine, we have something for you.
  • We focus on the future. It can be easy to focus on the past and why things didn’t work out. At forward fitness we focus on moving forward and creating the future you want!

If you have been thinking about becoming active or looking for a better fit, we would love to move forward with you! Please email Suzanne at Suzanne@ForwardFitnessSTL.com to get started.