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Best Food Post Workout Pilates & Co Gold Coast

The Best Post-Workout Food

There is NOTHING better than the feeling you get straight after a great workout. Endorphins rushing, blood pumping, feeling muscles you forgot you had! Then, the food cravings start, and you think ‘gosh, if workouts are just going to make me eat more are they worth it?’

The answer is YES, they are worth it. Of course they are. And, before you start losing enthusiasm for all the hard work you’ve done, remember that this is completely normal. You’ve just given your whole body a big wakeup, and as a result, it’s been burning calories and your stored ‘fuel’ to get the best out of your Pilates class or Metcon session.

BUT… this is where it is SO important that you reach for the right food to restore hydration, energy and goodness to your body. So, what’s the best post-workout food to eat (and what should you avoid)?

The key thing to think about with post-workout food is to eat things that are high in nutrients and easily digestible (so the good stuff they are providing your body is easily and quickly absorbed). Because your body is in an optimal state to replenish its protein and glycogen (the two things you lose while working out), you also want to make sure to eat within 45 minutes of finishing your exercise, or at the very least within an hour and a half.

 

After a workout, you need to eat:

 

Water

Before ANYTHING else, make sure you rehydrate. You’ve likely been sweating like crazy and lost a lot of fluid, plus it helps your digestion and metabolism. Also, thirst can be mistaken for hunger so making sure you drink first will mean you don’t overload on the food.

 

Clean protein

Protein helps muscles and provide the body with amino acids (which our bodies cannot store so they need to get from food in our diet daily). Eating protein (combined with carbohydrates) after exercise is the best time for your body to have it. Examples of protein are whey powder, a protein shake (we sell Prana On in the studio and it’s our favourite), salmon, eggs, tuna, quinoa, chia seeds, Greek yoghurt, lentils and chicken.

 

Carbs

Carbohydrates are an essential fuel for your body and especially important when doing a high-intensity exercise like our Reformer HIIT. Make sure they are good carbs though. Examples of this are leafy green vegetables, pineapple, banana, oatmeal, quinoa, sweet potato, berries, brown rice and wholegrain pasta.

Lentils, pasta and rice also double up as starches which are also good to help refuel.

 

Avoid the following foods after a workout:

 

Coffee

Some of us can’t live without the stuff, we get it. And if your workouts are the early morning type you might need it to wake yourself up! Just make sure you have your coffee before your exercise. It can actually help you pre-workout by improving performance and muscles. Coffee also increases cortisol levels, which exercise does too, so the double dose is not great for your body or hormones.

 

Drinks other than water

You need to rehydrate, so any other drinks (juice, tea and especially soft drinks) shouldn’t be consumed.

 

Things that digest slowly

Hot and spicy foods and chilli is not easy for the body to digest. While red meat can be great at other times for iron and protein, it’s also difficult to digest. Cheese is a protein, but because it’s highly processed it is also a no. And it probably goes without saying, but oily, fatty or fast foods are all on the no list too (plus, why undo all that great work)!

 

Two surprising additions to the no-list are raw vegetables and nuts. While both of these are so good for you at other times, particularly when snacking, they don’t work post-workout. Nuts digest too slowly so don’t help your body as quickly as it needs to refuel, and raw veg will fill you up but don’t have enough of the protein, starch or carbs you need asap. Save them both for another time.

 

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks)Contact us if you need to find out more.

 

Gado Gado Egg Salad Healthy Food

Healthy Food: Gado Gado Egg & Peanut Salad

We kick off our Summer 6-week Challenge this week, so we thought we’d share some healthy food – a recipe from the latest meal guide to spice up your kitchen this Summer. This super easy salad is full of goodness and the perfect lunch or dinner option.

 

INGREDIENTS

Salad

– 1 tbsp salt

– 1/2 head cabbage

– 12 green beans, trimmed

– 2 cups raw bean sprouts, washed

-1 Lebanese cucumber, sliced into rounds

– 2 ripe tomatoes, cut into wedges

– 4 hard boiled eggs

– 2 tbsp fried shallots and 2 tbsp freshly chopped coriander for serving 

Peanut dressing

– 1 large red chilli, chopped

– 1 cup roasted peanuts

– 2 tbsp palm sugar, or brown sugar

– 1/2 tsp salt

– 3 tbsp fish sauce (omit if vegetarian)

– 1 tbsp lemon juice

– 2 tbsp tamarind paste dissolved in

– 1 cup hot water

 

METHOD

1. For the peanut sauce, process the chilli, peanuts, sugar and salt to a coarse paste in a small food processor or stick mixer. Add the fish sauce and lemon juice and dilute to a thin dressing by gradually adding the tamarind liquid. 

2. Bring a large pot of water to the boil and add the salt. Boil the cabbage for four minutes until just tender and drain very well.

3. Blanch the beans and beansprouts separately for 30 seconds each, bringing the water to a boil between each vegetable. 

4. Arrange the blanched cabbage, beans and beansprouts on a plate with the raw cucumber and tomatoes, as well as the halved eggs.

5. Serve the salad with the dressing and scattered with fried shallots and coriander.

Try some of our other healthy food recipes.

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation.

We undertake the 6-week Challenge every season. Keep an eye out for our next one. It’s lots of fun and a great way to kickstart your Pilates practice.

Power Reels - Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

What are Power Reels?

The latest innovative fitness product to grace our shores has arrived. Introducing the Power Reel, and we couldn’t be more excited about this dumbbell shaped weight that can be used in almost any type of training. Pilates & Co Dave Norman explains why he loves them.

I was lucky enough to experience Power Reels first hand in a boxing class and it was a massive ‘aha’ moment for me as I saw its endless possibilities and applications flash before my eyes. Don’t get me wrong this is not the golden ticket or magic bullet for a fitness product because nothing is but is incredibility unique and truly one of a kind. I saw applications for Power Reels in nearly every exercise class from Pilates to cycling and for rehab to home use. 

 

HOW DO POWER REELS WORK?

Whilst shaped like a dumbbell it uniquely has two sets of ‘cords’ attaching at the top and bottom of the hand grips as per the picture below.

 

These cords expand extend and then recoil with even tension throughout any distance that the handles are separated, limited only by one’s wingspan. This constant load tension comes in 3 sizes or weights being 3lb (1.36kg), 5lb (2.27kg) and 8lb (3.63kg) and whilst these don’t sound overly heavy it’s the constant load that places challenge on both opposing hands but ultimately where that line of force is flexed, extended, pulled or pushed or swung. 

 

THE VERSATILITY OF POWER REELS

If you are anything like me and like variety in your workouts then this cool tool brings it in bucket loads and there is nothing else like it. I can do movements under load that I can’t do with any other pieces of equipment so that makes it fun and novel for my body. 

I’ve been trialing the Power Reels, which are available for Fitbod Online, and have created a few instructional videos on Instagram showing different ways they can be used:

 

A post shared by Roz & David Norman, Pilates&Co (@thenormanlife) on

 

Today, in the fitness industry we are learning that we have more brain-body connections than we ever thought. Because of this, it is vital we challenge ourselves and our fitness in diverse ways for our body to make adaptations both externally and internally. We are learning about fascia connecting our body – the connective tissue which works in many ways to attach, protect, stabilise and separate muscles and organs. So what does this have to do with Power Reels? The fluid motions and compound free flowing movements Power Reels allow us to move in (whilst also allowing traditionally isolated contractions) enhance this co-ordination of our connective tissues. Ultimately, this gives you a better and more powerful workout.

So basically I’m saying give Power Reels a try and add it to your training. You have nothing to lose and everything to gain! Stay tuned for more video workouts and tips and get exploring what you can do with Power Reels.

 

David’s background is a sports science degree and has owned fitness equipment businesses, award-winning fitness studios and co-founded Pilates & Co. You can follow him, with wife Roz, on Instagram at The Norman Life.

Fitbod is your online resource store for all things innovative to improve your fitness, mobility, relaxation, Pilates, Crossfit, yoga, general fitness, conditioning and overall health. Personal or commercial solutions for everyone.

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Bad habits fitness Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

Say Bye to Bad Habits

Hello New Year! As many of you might be making resolutions, we thought it was a great time to talk about changing bad habits into good ones. Healthy habits really aren’t that hard to form, and if you tackle one at a time, you’ll be feeling stronger, healthier and more motivated in no time at all.

Research varies, but experts believe it takes between 21 days to 2 months to break and/or form habits. You’ve already started getting into the habit of regular Pilates practice or joining in our other fitness classes on offer (if not, check out our free orientation to get you started)! So, here are a few more habits to work on ditching. We’ve already covered a few on our blog, but a friendly reminder is always handy!

 

Breaking Bad: 7 Unhealthy Habits to Lose

Habit #1: Skipping meals

Missing meals, especially breakfast, makes your body look for its fuel from other places – like bone and muscle. Not eating at all doesn’t help your overall calorie intake but in fact, plays nasty games with your metabolism.

 

Habit #2: Sugar

Studies show that as a society we all eat more sugar than we should, so cutting back on sugar is always helpful. Sugar can act as an artificial pick-me-up and energy booster but it doesn’t last long and instead, you need to reach for low-GI foods that will give you slow-release energy. Cut sugar by staying away from sugary drinks and adding spoonfuls to tea or coffee. Read food labels, or make it a general practice to stay away from any processed foods to avoid all those hidden sugars. Fresh fruit, vegetables, and proteins are always the best choice.

 

Habit #3: Not drinking water

Our bodies are 50-65% water and we need to replenish it constantly to function properly. It’s a lot easier to remember to drink water on a hot day and when you’re working out, but it’s just as important in the middle of winter. Set a reminder on your phone and always have a bottle with you to refill.

So how much water should you be drinking? A general rule to work out your daily intake is 30ml for every kg of body weight (e.g 70kg x 30ml = 2,100ml or 2.1L a day). Read more about keeping hydrated.

Habit #4: Ditching your stretch after a workout

Stretching to warm up before a workout helps prevent injury and gets your body ready to exercise properly. It’s also important to stretch straight after a workout while your muscles are still warm. Stretching helps fatigued muscles, will aid them in recovering faster, limit strains and injury. Plus, sore, tired and painful muscles will just give you an excuse to miss your next workout and that spirals.

Pilates & Co does specialised stretch classes within its timetable each week. You can also do stretching at home, and we recommend using SMR technique to help muscles (the regular practice of SMR is better than a weekly massage)! What is SMR? Find out here.

Habit #5: Taking your phone to bed

A 2014 US survey found that 63% of people aged between 18 and 29 take their smartphone with them to bed at night. And while it might be tempting to play a little game or scroll your Instagram feed before going to sleep, recent studies have shown sleep deprivation to be linked to our constant use of devices. We’re not suggesting you live without your phone, but it’s worth banishing it from your bedroom to help switch off at night – even more so if it’s a phone you use for work calls and emails.

 

Habit #6: Exercising alone

Okay, so it’s not really a bad habit and it’s not always easy to rope in someone to workout with you, but there’s a reason people always get better results while working with a trainer or training buddy. It motivates you, makes you accountable and most of all it’s more fun. Pilates & Co reformer classes are only 10-person classes so they are a great way to feel like you’re exercising in a group but not feeling lost in a BIG fitness class. We also offer small group classes with specialised trainers or one-on-ones. Want to really up the ante? Join our group 6-week Transformation Challenge.

 

Habit #7: Saying sorry

This one is more about mental health and your outlook on life. We’re not saying you should forget the manners your parents taught, but with busy lives and schedules, we all too often jump to apologising for everything when it’s far more helpful and healthy to replace that apology with gratitude. Our founder Roz wrote an article about this earlier in the year and it resonated with a lot of members, so we thought it was important to add to the list,

Breaking a habit isn’t easy, but when you do you will feel on top of the world. Try replacing them with good habits instead and you’ll find it easier to move on. Let us know how you go!

 

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks). Contact us if you need to find out more.

detox workshop - Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

New You Detox Workshop (January 2018)

In 2018, Pilates & Co will be bringing you a series of health, fitness and nutrition workshops with guest speakers and helpful information to get you feeling your best. We start the year with this New You Detox Workshop with guest speaker, naturopath Chae from Burleigh’s The Wellness Emporium.

For better gut health, understanding toxicity, knowing the signs of a toxic body and more lessons on how to reduce the toxins in your body, come join us for this 2.5-hour workshop at the studio.

New You Dextox Workshop

Date: Saturday, 13th January 2018

Time: 11.00am – 1.30pm

Cost: $55

Guest Speaker: Chae from The Wellness Emporium

Bookings: through the bookings website or by going to the “Enrollments” tab on your app or the Pilates & Co class booking page. You need to sign up to Pilates & Co booking system via the app or online. Find our app at Google Play for Andriod or on the Apple Store.

 

What Will You Learn

  • The fundamentals of gut health and its role in detoxification and how it influences overall health 
  • Factors that affect your gut health and contribute to toxicity within your body
  • The types of toxins we are exposed to every day and how they affect your health
  • Find out what the signs and symptoms of toxicity are and uncover if you’re in need of a detox
  • How to reduce your toxic exposure to enhance your body’s own natural detoxification capabilities and begin to heal the gut
  • What toxicity testings are available 
  • Take home resource on 8 steps to reducing toxicity and an overview of the tips discussed in the workshop to get you started straight away!

About our guest speaker: Chae (B.Ed, Adv. Dip Naturopathy) 

Chae is a Naturopath, registered teacher, and owner of The Wellness Emporium located at Burleigh Heads. Chae has a passion for educating, inspiring and empowering others in the areas of women’s wellness and digestive health. Through her own health journey with Irritable Bowel Disease and a number of other health conditions including PCOS and anxiety, she understands the crucial link between good gut health and the rest of the body. In her practice, Chae understands that each person is unique and therefore formulates individual treatment programs that integrate a holistic approach to health. This includes using medicines derived from nature, food as medicine and integrating healthy lifestyle practices to nurture the body’s own self-healing capabilities.

 

Follow Chae

Website www.thewellnessemporium.com.au 

Facebook:  @thewellnessemporiumau 

Instagram: @the.wellness.emporium

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