Rezults Downtown Fitness

Self Reflection

2010-11-08T13:27:00.003-08:00

It is said that our yoga mat acts as a mirror for our life. So how we act on our mats is often how we act in life. This is often true of how we do anything. This week, notice your reactions. Do you react without even knowing you are doing it? Do you react without having compassion for yourself and others? When our life turns to auto pilot, it’s important to reflect and re-group on the parts of ourselves that could use a little extra love and attention during the upcoming months. So explore your edge, push your limits, and go beyond what you think you already know. For example, if you are not already a yoga practitioner, try a class. Let go of your ego and expectations and do something proven to be good for the body and soul. You may even like it. If you are a beginner to yoga, try a new teacher or a more advanced class. And if you already have a regular practice, try being your own teacher and color in the lines of your practice just using the teacher as a guide.

Self reflection is crucial to find balance in a world of distraction. So take a look at your own mirror and thrive to be your best self. For 10 thoughts on being successful in your life, visit: http://www.wholeliving.com/photogallery/10-thoughts-on-success#slide_1

Bethany Borger is a yoga teacher at The Studio Cleveland, located in Cleveland’s warehouse district (www.thestudiocleveland.com)

Sports Nutrition Tips From Ben Hartman

2010-11-05T11:09:00.000-07:00

Below is a great article written by a friend who attended Kent State University with me. He is an amateur bodybuilder and is currently a Master of Nutrition Student.

SPORTS NUTRITION TIPS

By SUMMER MONTABONE, CSCS AND BEN HARTMAN, EXERCISE PHYSIOLOGIST AND MASTER OF NUTRITION STUDENT

Use the Sports Nutrition Food Selection Sheet to construct your meals & snacks.

Eat Breakfast

Choose a combination of protein, carbohydrates, and fats

Eat 5-6 Meals a day

Eat every 2-3 hours
Choose Fresh, Whole Food First
- Limit Packaged Foods
Have Snacks available
Good Snacks to take to school:
- Protein Bar (check sugar content)
- Apple & Tuna
- Trail Mix: Fruit & Nuts

Pre- Workout

Eat 30-60 minutes before your workouts
Combination of protein and carbohydrates, limit fats
- Turkey on Wheat Bread and 1 cup of grapes

Post Workout

Eat within 15-30 minutes after practice or a training session.
Combination of protein and carbohydrates, limit fats
- Protein Shake & 4 rice cakes or 1 Package of Pop Tarts
- Chicken Breast & Baked Potato
- Turkey Meatballs & Pasta

Hydration

Drink LOTS of water.
Consume 4 oz. of water for every 15 minutes of exercise.
- If you lose a pound drink 16 oz. of additional water.

Limit and/or Avoid Pop and sugary beverages
Electrolyte Beverages for more than 90 minutes of exercise and in hot weather.
- Gatorade, Powerade
- ABB: Aqua Force
- Coconut Water: 5 times more electrolytes, 15 times more potassium and 99% fat free
- Dr. Oz Hydration Recipe:
  - 1 liter of fresh water, 1 half teaspoon of baking soda, 2 teaspoons of agave nectar and a ½ teaspoon of sea salt

MySpeedCoach.com – 8050 Frank Ave. NW- North Canton, OH 44720

(330) 497.2474 www.myspeedcoach.com

SPORTS NUTRITION: FOOD SELECTION SHEET

CARBOHYDRATES (CHO)
PROTEIN (PRO)
Whole Grain
Lean meats
     - Oats
Fatty meats* (ground meats, dark meats)
     - Bread/Bagels
Fish (tilapia, flounder, tuna, orange roughy)
     - Pastas
Fatty fish* (salmon, sardines, anchovies, trout)
     - Wraps
Seafood (shrimp, lobster, crab, shellfish)
Rice
Eggs*/Egg whites
Potato (all kinds)
Milk* (whole, low-fat or skim)
Cereal (3g+ of fiber)
Cheese* (whole, low fat or fat free)
Couscous
Cottage Cheese
Quinoa
Whey/ Protein Powders
Corn
Yogurt (low sugar varieties)
Beans (black, red, kidney, white, pinto, garbanzo)

FAT
FRUITS
Nuts (all)
Apple
Seeds (all)
Bananas
Oils (olive, coconut, flaxseed, Enova)
Oranges
Eggs* (count as both protein and fat)
Avacodo
Cherries
Strawberries
Fatty fish* (count as both protein and fat)
Blueberries
Fatty meats*(count as both protein and fat)
Grapefruit
Dairy* (whole fat products count as both protein and fat)
Grapes
Mango
     - Cottage cheese
Pear
     - Cheese
Plum
    - Milk
Pineapple
VEGETABLES
Watermelon
Carrots
Peach
Celery
Blackberries
Tomato
Raspberries
Broccoli

Peppers

Green Beans

Cauliflower

Onion

Example Day:
Breakfast
1 whole grain cinnamon bagel (CHO)
½-1 cup fat-free cottage cheese (PRO) + ½ cup blueberries (FRUIT)
2 Tbsp. all natural Peanut Butter on bagel (FAT)

Snack #1
1 orange
1 handful mixed nuts
1 low-fat string cheese

Lunch
2 slices wheat bread (CHO) + lettuce and onion (VEGETABLE)
3-4 slices deli turkey + 1 slice low-fat cheese (PRO)
1 apple (FRUIT)

Snack #2 (pre-workout)
1 scoop whey protein (PRO)
1 cup grapes (FRUIT)

Snack #3 (post-workout)
Optimum Nutrition protein bar (Complete Protein Diet, Wholly Oats, Whey Crisp, Lift Bar)

Dinner
½ cup (uncooked) whole wheat pasta (CHO) + tomato sauce/tomatoes (VEGETABLE)
3-4oz. (tennis ball size) lean ground beef (PRO + Fat)
1 cup strawberries with low-fat Cool-Whip on top (FRUIT)

Cultivating Awarenes

2010-11-03T14:15:00.000-07:00

As warm summer nights begin to fade, I zip up my jacket and walk out into the brisk evening air. The fallen leaves dance around my feet and I am quickly reminded of the beauty and nostalgia that fall brings. As a yoga teacher and student, I’ve learned that cultivating awareness is essential if we want to be present and grounded in our lives. How often does beauty go unnoticed because we are not present or just too busy to slow down? So explore the vitality that comes with self-awareness and try some grounding poses this week such as; Vrkasana (Tree Pose) http://www.yogajournal.com/poses/496 or Virabhadrasana (Warrior poses) http://www.yogajournal.com/poses/495.
Calming the mind can also help the body slow down and relax. So try meditation. Find a quiet place, void of any distractions, sit in a comfortable seated position with the spine tall, allow the eyes to close, and the mind to relax. Sit for as long as you have time for. Every moment counts. For more information on meditation, go to:www.yogajournal.com.

Bethany Borger is a yoga teacher at The Studio Cleveland, located in Cleveland’s warehouse district (www.thestudiocleveland.com)

SPORTS NUTRITION: FOOD SELECTION SHEET
CARBOHYDRATES (CHO)	PROTEIN (PRO)
Whole Grain	Lean meats
- Oats	Fatty meats* (ground meats, dark meats)
- Bread/Bagels	Fish (tilapia, flounder, tuna, orange roughy)
- Pastas	Fatty fish* (salmon, sardines, anchovies, trout)
- Wraps	Seafood (shrimp, lobster, crab, shellfish)
Rice	Eggs*/Egg whites
Potato (all kinds)	Milk* (whole, low-fat or skim)
Cereal (3g+ of fiber)	Cheese* (whole, low fat or fat free)
Couscous	Cottage Cheese
Quinoa	Whey/ Protein Powders
Corn	Yogurt (low sugar varieties)
Beans (black, red, kidney, white, pinto, garbanzo)
FAT	FRUITS
Nuts (all)	Apple
Seeds (all)	Bananas
Oils (olive, coconut, flaxseed, Enova)	Oranges
Eggs* (count as both protein and fat) Avacodo	Cherries Strawberries
Fatty fish* (count as both protein and fat)	Blueberries
Fatty meats*(count as both protein and fat)	Grapefruit
Dairy* (whole fat products count as both protein and fat)	Grapes Mango
- Cottage cheese	Pear
- Cheese	Plum
- Milk	Pineapple
VEGETABLES	Watermelon
Carrots	Peach
Celery	Blackberries
Tomato	Raspberries
Broccoli
Peppers
Green Beans
Cauliflower
Onion