Halfway There!

WOOOHOOO! We've made it to the halfway point! Nice job today with those booty exercises. You'll be thanking me tomorrow, I'm sure. And way to work hard under the warm, crowded circumstances. I appreciate ya'll's flexibility as we moved the workout inside today since we were using so many toys. But I think it's pretty much a consensus that we prefer the outside environment. Just remember you all said that come summertime when the humidity is kickin!

So let's talk about what to do after a workout. You've just had a great workout routine-warmed up, worked the entire body, got in some cardio, drank plenty of water, and stretched. Now what? You may have done the majority of the work, but how you treat your body in the minutes and hours after you exercise has a direct effect on muscle soreness, muscle strength and growth, and staying hydrated.

Why We Stretch: Stretching allows your muscles to rebuild, growing bigger and stronger, and thus allows you to get the full benefit from your efforts. Stretching after exercise also relaxes your muscles, helps speed circulation to joints and tissues, and helps removal of unwanted waste products, thereby reducing muscle soreness and stiffness.

Drink Water: It's recommended that you drink another 2-3 cups within two hours after you have finished exercising. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.

Refuel: You need to repair your muscles and boost your energy level, and you need to do it fast. It's recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and protein. A perfect example is a tuna sandwich on whole wheat bread. Remember the meal ideas I sent you in a previous email with great suggestions?

Sample Meal Ideas

Sample Breakfast Options
2-4 whole eggs	1 hard boiled egg		3 slices beef bacon
Mushrooms, onions and	2 medium link chicken		1 cup sauteed spinach
peppers	sausage		1 medium banana
1-2 oz raw chedder cheese		1 cup broccoli
1 medium apple		1 cup strawberries
3-4 oz smoked salmon	2 eggs		3-4 oz ground beef
Sliced tomatoes	2 slices turkey bacon		Steamed cauliflower or
1 pear	1 cup cooked asparagus		broccoli
1/2 grapefruit		1 cup pineapple
2 whole eggs	2-3 oz ground chicken		1 leftover chicken leg
6 oz unsweetened yogurt	or turkey and 1 egg		(drumstick and thigh)
1/2 oz raw walnuts	sauteed onions and		1 cup cooked broccoli
1/2 cup blueberries	mushrooms		1 pear
1 small banana
Sample Mid morning and Mid Afternoon Snacks
2-3 oz sliced turkey breast	2-3 Tbsp raw almond butter		6 oz plain yogurt
1-2 oz avocado	1/2-1 whole banana		1 oz raw walnuts
Carrots and celery		1/2 cup blueberries
3 oz smoked salmon	3 oz sliced Roast Beef		2 oz Raw Pumpkin Seeds
Sliced tomatoes	Raw sliced peppers and		1 large apple
1 sliced pear		cucumbers
10 cherries
1 cup cottage cheese	2-3 Tbsp raw walnut butter		1 sliced apple
1 cup strawberries	Carrots and celery sticks		2 Tbsp raw macadamia nut
1 oz raw almonds	10-15 grapes		butter
1-2 hard boiled eggs	1-2 oz raw walnuts		2 oz smoked salmon
Sliced red, yellow, and	20 cherries		sliced tomatoes
Green peppers		Carrot sticks
1/2 cup strawberries

Sample Post Workout Meals
3-5 oz chicken breast	4-5 oz turkey burger		4-5 oz broiled flounder
1/2 - 1 cup brown rice	1/2-1 cup cooked quinoa		4-5 oz baked potato
sauteed chinese veggies	sauteed onions and		1 cup cooked broccoli
1/2 sliced apple with	mushrooms		and cauliflower
1 tsp raw honey	1 whole banana		1 sliced pear
1 cup cooked oatmeal	2 chicken sausage links		4-5 oz baked tilapia
(made with water)	4-5 oz baked sweet		or orange roughy
1 whole egg + 3 egg whites	potato		1 cup brown rice and lentils
1 cup blueberries or	1 cup cooked asparagus		(mixed)
strawberries	10-15 grapes		1 cup pineappe
1 whole egg + 2 egg whites	4 oz sliced turkey		2-3 leftover chicken
1-2 oz ground turkey	4 oz baked sweet potato		drumsticks
4 oz cut up potato	sauteed onions and mushrooms		1 cup cooked broccoli
Onions (make into omelette)	1 medium banana		1/2 cup brown rice
1 ripe peach		1 large apple

So make good choices after your workout and most of the time! It's okay to cheat every once in a while. See ya'll for measurements tomorrow and Saturday.