Las Vegas locals, who wants to stay fit and in shape?
I will be taking you through my Mat Movement Workout Outdoors, that involves a full body workout that will focus on strength, endurance and cardio fitness. The exercises will be a combination of martial arts, calisthenics and gymnastics based movement patterns, to create an awesome workout where all you need is YOU!
We will start off with a gentle warm up followed by the workout and then finish up with a cool down stretch with flowing relaxation movements with breathing and mindfulness to reduce stress.
WHEN: Tuesdays at 5.30pm - 6.30pm
WHERE: Rainbow Family Park, 7151 W Oakey Blvd, Las Vegas, NV 89117
COST: Single sessions at $10 Family packs at $15 for the whole family Pack of Three for $21
Fuelling your body pre and post workout is more important than any other meal throughout your day. Many people don’t realise the role that pre and post workout meals play in the effectiveness of your workout! To break it down a little… the food you consume before your workout will affect your energy levels and your performance output throughout your workout whereas what you eat after your workout is crucial for optimizing the recovery process and replenishing your body!
PRE WORKOUT
Now I’m not recommending you go eat a large meal before working out to ensure you have maximum energy for your workout, all you need is a quick snack! Ideally you should try to consume your snack 30-60minutes before but this can depend on how your body tolerates food! So experiment and see what time frame best suits your body!
Each of the snack ideas below contain some protein as well as carbs. Carbs are the fuel they are NOT the enemy!! Protein helps rebuild and repair, but also "primes the pump" to make the right amino acids available for your muscles.
Pre Workout Snack Ideas:
A teaspoon of peanut butter and banana
Greek yogurt with berries
Oatmeal with coconut/almond milk and fruit
Apple and peanut or almond butter
Handful of nuts and a piece of fruit
POST WORKOUT
Your Post workout meal plays a vital role in refuelling your body with the nutrients it will need to repair, replenish, recover and adapt. A post workout meal should accomplish the following:
Replenish muscle glycogen that was depleted during your workout.
Reduce muscle protein breakdown caused by exercise
Reduce muscle soreness and fatigue
Greatly enhance overall recovery
Reduce cortisol levels
Post workout meal ideas include:
Protein shake with a piece of fruit
Turkey on a ancient grain (wheat free) wrap with veggies
Yogurt berries parfait
1 slice of ancient grain toast with 1 tablespoon of peanut butter and ½ sliced banana
1 to 2 eggs with a slice of ancient grain (wheat free) toast
1 rice cake with ricotta cheese and berries
The above offer mainly carbs, some protein and are convenient — with the first two liquid options also helping to rehydrate the body.
If you need any more ideas on pre & post workout snacks, check out My Nutrition eBook available here or My 7 Day Meal Plan here!
I will be launching my new workout videos at the end of the month. They will be sold in a fitness bundle for almost 70% off. But they will only be available for 6 days!!!
These videos are a result of my years of experience as an athlete, a trainer/coach and are designed to sculpt muscles and burn fat at the same time.
These workouts can be done any time, any where. All you need is 30 minutes, a mat and some hand weights! Perfect for the busy mom or when you are travelling.
My Home Workout Series includes 7 video workouts that focus on a different aspect of fitness to work your entire body that tones and sculpts as well as builds cardiovascular fitness and burns fat:
1. Full Body Sculpt 2. Full Body Cardio 3. Sculpted Shoulders & Arms 4. Shapely Legs 5. Toned Tummy 6. Booty Blast 7. Zen, Strengthening through Lengthening
Stay tuned for more info so that you can receive them at a huge discount. And remember, these are only available for 6 days!
The second of my 5 Day Challenge is taking place right now. I am so happy to announce that over 550 ladies who are keen to learn more about health and fitness are doing the workouts and sharing their meals in the group. There is a workout for each day of the challenge and each workout focuses on a different aspect of fitness and different muscle groups. It is not too late to join. All the videos are available. Click here to add yourself to the group! https://www.facebook.com/groups/248316812183450/
In order to feel, look and be the best you can be involves a number of factors and not just one thing.
I have been travelling a lot lately and have not been able to carry out my usual routine. I realised that to look, feel and be your best many different factors come into play. It is not just about eating clean or squeezing in a workout, it is about creating a lifestyle that allows all your body and mind to thrive. Sleep, diet, exercise and time out to de-stress such a meditation session are all equally as important. Just one element such as eating clean is not going to make you healthy if you are stressed all the time or if you don't have time to exercise. as Having a lifestyle that enables you to achieve all the elements creates a healthy mind and body and allows you to feel, look and be the best that you can be.
