Clean Eats: Best Post-Workout Snacks

We’ve collected 10 of the best post-workout snacks that trainers and registered dietitians love!

1. Handful of nuts – “I love a handful of nuts, such as almonds, pistachios, or peanuts—they offer fiber, protein, healthy fats, and slow-burning carbs which is the perfect post-workout formula.” – Sharon Palmer, R.D.N., The Plant-Powered Dietitian, author of Plant-Powered for Life
2. Greek yogurt – “I love this snack because it’s nutrient-dense and has just the right amount of digestible protein to help restore and repair your muscles right after a workout.” – Amy Dixon, a celebrity trainer in Los Angeles and star of the Breathless Body DVD series
3. Beets – “After yoga, pilates, or bar, I like to eat beets—I add them to salads, sandwiches, or even put them on top of avocado toast. Beets are a great source of natural electrolytes, which can help to replete those that I’ve lost through sweating. The nitrates in beets also work to widen blood vessels and improve blood flow to your muscles, which may help to prevent soreness and fatigue.” – Ilana Muhlstein, R.D.
4. Sweet potatoes – “I like sweet potatoes as a post-workout snack because they are packed with vitamins and nutrients, including vitamins B6, C, D, iron, magnesium, and potassium.” – Andrew Leonard, a certified trainer and expert for inerTRAIN, an online personal training service
5. Chocolate milk – “One thing that people don’t realize when they take protein supplements, is that your body can only use about 20 to 30 grams of protein at a time. Any extra protein will be broken down to use as energy or stored as fat. That’s why I love chocolate milk post-workout. Milk has 8 grams of protein per cup and 22 grams of carbohydrates, which is everything I need after a challenging class.” – Rebecca Clyde, M.S., R.D.N., C.D.
6. Protein popcorn – “My favorite post-workout snack is a small bag of low-fat or fat-free popcorn with one scoop of chocolate whey protein powder (sprinkle it in after it comes out of the microwave and shake a few times). Popcorn is one of the best whole-grain sources to replenish glycogen storage after working out, while the whey protein powder nourishes the muscles and assists with recovery. This snack fits the bill for both an endurance and a resistance type of workout.” – Marta Montenegro, an exercise physiologist and creator of the Montenegro Method DVD series
7. Smoothies – “Smoothies made with Greek yogurt or milk and fruit are a great option post-workout, because they contain that combination of protein and carbohydrates. Dairy-based options are particularly advantageous because they are rich in a protein called leucine, which appears to kick-off the muscle-building process after a workout.” – Edwina Clark, M.S., R.D., C.S.S.D., and head of nutrition and wellness at Yummly
8.  Sunbutter and dates – “Dates are high in potassium, which is great to help revitalize post-workout and also helps to flush out any excess salt and water weight. You get the protein from the Sunbutter (which is made with sunflower seeds instead of nuts so it’s perfect for people with allergies), and it’s addicting-ly delicious!” – Laurel House, a certified personal trainer and author of QuickieChick’s Cheat Sheet to Life, Love, Food, Fitness, Fashion, and Finance—on a Less-Than-Fabulous Budget
9. Sabra’s single-serve hummus – “I do a lot of Pilates, and some of these classes are pretty cardio-heavy. I love Sabra’s single-serve hummus because the 2-ounce pack is so portable. I’ll have one of these with a small whole-wheat pita after my workout. The protein from the hummus and carbs from the pita help my muscles recover, and the fiber helps keep me fueled post-workout.” – Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition
10. Apple with almond butter – “I like to bite into something crunchy, and combining it with a little sweetness and texture gives me a filling snack and builds up my energy and muscles.” – Tamilee Webb fitness expert and star of the Classic Buns of Steelcollection

Try one of these after your next barre class! Snacks sourced from SELF and SHAPE Magazine.

Cheers, Michelle

Town Barre Transformation: Losing 30 lbs, gaining so much more

How Janice lost 30 lbs, in her own words…

It all started about a year ago when I saw a photo in a fitness magazine that said, “Why Not You? What’s next is up to you, it’s your move.”I decided right then to become a healthier version of myself.

When I first tried barre, the moves felt really awkward. I never thought I was going to be able to do some of the positions, like chair pose. I gave up many times despite paying attention to Michelle’s cues and modifications. The day after every class I was so sore!

After two months of sporadic classes, I challenged myself to attend class at least three times a week. It was then that I started to become more comfortable in the positions and throughout class. My muscles began getting used to the routine of working out and I was able to start pushing myself harder each class.

I just finished Town Barre’s Summer Slim Down Challenge. Over the last six months I have gone from a size 14 to a size 8. I bought myself a bleeping bikini this summer! (Something I never thought I’d wear again!) Since starting at Town Barre, I have lost 30 pounds.

This transformation has made me feel so good inside and out. Finally instead of “Why not you?” – it is me! I have had poor posture for many, many years and since taking barre classes I have seen a noticeable improvement in my posture, as well as my weight and muscle tone. Finding my strength and transforming my body has made me feel more confident about my age and aging.

I’m so glad I committed to taking better care of myself. Working out regularly definitely changes your mindset for the better. I’m excited to see where this new healthy lifestyle takes me.

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I’m so proud of Janice and all of her hard work. She has been so committed to coming three times a week – through holidays, snow storms and more! Each week her form is better, she holds exercises for longer and is mentally and physically stronger! Cheers to Janice!

Ready to start your transformation? Sign up now!

Clean Eats: Egg Muffins & The Healthiest Breakfast

We’re heading into the 3rd week of our summer challenge and those who have opted to try the 6 week meal plan know there are a few staples in the breakfast options. These staples include eggs, oatmeal, berries, greek yogurt, nuts, avocado and Ezekiel bread. Throughout my years working with nutritionists, these are the breakfast foods I’ve found are always on their lists of the best foods to eat in the morning to stay fit. When my boyfriend found this TIME Magazine article on “The Healthiest Weekday Breakfast” he sent it to me right away saying “you were right!” I’ll let him keep thinking it was all me, but in reality it was nutrition professionals like Dr. Walter Willett, chair of nutrition at Harvard School of Public Health, who is cited in this TIME article.

The article highlights a few food groups that when combined are sure to keep you feeling full and provide the fuel you need to reach your fitness goals.

1. Fruit – Berries are an ideal fruit for breakfast (or anytime). “Packed with fiber and healthy polyphenols, there’s a lot of research to suggest blueberries, blackberries and their tart cousins are protective against cardiovascular disease and some forms of cancer—even the non-gut types like breast cancer.”
2. Whole grains – Whole grains are linked to better heart health and lower rates of diabetes and obesity. But, you can’t just reach for any whole grain bread at the supermarket. Many breads and cereals are heavily processed. “If you’re a toast-in-the-morning kind of eater, look for breads that include “sprouted” or “stoneground” grains, and that list some type of whole grain as the first ingredient on its packaging.” A great option is Ezekiel Bread or bread that you can seen bits of kernels in. Another idea, oatmeal!
3. Healthy fats or protein – Healthy fats and protein are guaranteed to help your stay fuller longer. Greek yogurt provides both, but make sure to purchase the full-fat yogurt as opposed to reduced-fat. “Stripping out the fat from your yogurt or other dairy products may make them less caloric. But it also makes them far less filling…So you end up eating much more than you would with full-fat, or you feel hungry again very quickly.” Another option? Eggs! The traditional breakfast hero according to TIME. “They’re delicious, and the amino acids in eggs bind to gut opioid receptors, which reduces hunger and increases satiety.” You could also try adding nuts or avocado to your breakfast. Nuts go great in yogurt and avocado tastes delicious spread on toast or eaten with eggs.

Don’t have time to make eggs every morning? Or not a yogurt girl, like me? Try this easy egg muffin recipe that you can prepare on Sundays to have ready Monday morning for the week! Then toast a slice of Ezekiel bread and top with avocado and strawberries for the “healthiest” weekday breakfast option!

Egg Muffin Cup Recipe from Show Me The Yummy

Ingredients:

• 4 eggs
• 4 egg whites
• 1 red bell pepper diced
• 1 green bell pepper diced
• 1 yellow onion diced
• 2 cloves of garlic minced
• 2 cups of spinach chopped
• 1/2 cup mushrooms diced

Prep time: 30-40 minutes

Steps:

• Pre-heat oven to 350 degrees
• Dice onion, peppers, mushrooms and spinach
• Mince garlic
• Mix 4 eggs and 4 egg whites
• Saute onion and pepper with a tablespoon of olive oil and a little salt and pepper for 5 minutes over medium heat
• Add mushrooms and spinach to pan and cook for another 2 minutes, add garlic during the last 30 seconds
• Coat cupcake pan with non-stick spray
• Bake muffins for 15 minutes (or until toothpick comes out clean)
• Let cool and store in an air-tight container for no longer than 4 days

Note: It is normal for the muffins to be a bit watery because of the vegetables. If the excess juice bothers you, just blot the muffin before you warm it up in the microwave.

The egg muffins are only 50 calories each! I’d have at least 2 for breakfast, if not 3. These also make great pre or post workout snacks.

Now, the lowdown on my experience making these muffins today…

At first I thought the ingredients seemed like way too many vegetables for only 4 eggs and 4 egg whites but it turns out it is just the right amount. I did use jumbo eggs though, and probably only 4/6 of my onion because it was a big one.

 

 

 

 

 

 

 

 

I know this seems like the easiest recipe idea ever, but I’ve tried to make my own egg muffins before and without knowing how many vegetables to add (and I think last time I didn’t cut up my spinach small enough) they can come out unpleasant and almost unbearable to eat, so it was nice to follow their measurements.

 

 

 

 

What a photo! Am I a food blogger yet? LOL

 

 

 

 

Few things to keep in mind – It is a bit messy to add the mix to the cupcake pan. I just cleaned off in between the cups before I baked them. They probably took me 25 minutes to cook, if not more. The muffins were still very watery when they cooled, but I think mine were extra watery because my spinach was on the verge of going bad. They still tasted good with my Sriracha but I’d suggest making sure the spinach is super fresh and crispy. All in all I really liked them, and am excited to have breakfast already ready to go for before our early barre class tomorrow, Wednesday at 6:45am!

Free class at Athleta on Market Street in Lynnfield this Sunday!

If it rains class will be held in the Athleta store! Hope to see you there!

Cheers, Michelle

Technique Tuesday: 7 Barre Class Mistakes You May Be Making (And How to Fix Them)

Anyone subscribe to the Well + Good newsletter? It is a daily email full of the latest fitness trends, healthy recipes and articles about popular workouts. I recently saw a great article about the top 7 mistakes you might be making in barre class – and how to fix them. These mistakes aren’t hard to fix but the benefits of fixing them go far beyond preventing injuries. If your form is off the workout can also be less efficient and effective, so you may not get the results you want!

Tanya Becker, who was trained at the original Lotte Berk barre studio, explains the 7 mistakes and how to fix them below:

1. Gripping, or “white knuckling,” the barre during thigh work

Holding on tight is not going to save you. “In general, if you’re gripping the barre, you’re [using] your forearms and shoulders, creating tension that doesn’t serve the movement,” says Becker. So while it may work your biceps, “you’re taking some of the work out of your core or glutes or tops of thighs that you actually want to delegate to,” and that’s what you came for, right?

2. Pushing your abs out during core work

During Pilates-based ab work, especially when you’re curling forward, Becker says people have a tendency to push the abdominal wall out instead of engaging it properly. “There’s can sometimes be a moment when clients are getting tired and instead of feeling like the abs are pressing down, it feels like they’re pushing up a bit. You want to lengthen down into the abs,” she explains. Check yourself by simply looking down at your belly and observing.

3. Wearing the wrong socks

It turns out studios are not selling those grippy socks just so you’ll promote the brand via the soles of your feet. They help provide stability and correct form. Physique uses carpet but some studios have wood floors. Either way, if your feet are sliding, says Becker, you’ll likely end up in the wrong position, with your hips placed improperly or your knees too far forward. In addition to P57 cute ones, Becker also likes Reebok’s True Studio Slippers for this.

4. Holding your breath

“We tend to hold our breath when things get challenging,” Becker says. Instead, focus on deep breathing especially in the most intense moments, and it will boost your energy and help you push further.

5. Using weights that are too light

Barre studios have different takes on weights. At one, your instructor may suggest one to three pounds, whereas Physique may have you go as high as eight or ten. But Becker says no matter the class, you should choose weights that push you outside of your comfort zone, so the workout continues to challenge you, which will lead to better results. “If you want to make the jump, play around with it,” she advises, saying you can always grab a couple of different sets, start with the heavy, and drop down if it becomes too intense.

6. Skipping stretch time

Depending on the class you take, stretching may be incorporated throughout, but if there’s a segment to really go deep at the end, you should really make the time to stick around for it. Lotte Berk, in fact, Becker remembers, would lock the doors of her famous studio and not allow clients to leave without finishing their hamstring stretches. Of course, she’s not suggesting that now and understands that you’ve got to get to work, but it’s crucial for your muscles and also your state of mind. “It’s like dessert. Why would you want to miss dessert?” she says. “You’re going to be way more relaxed and ready to take on the rest of your day.”

7. Worrying about people watching (and judging!) you

“It’s a mistake to think everyone is looking at you,” Becker promises, even though most can probably relate to the feeling. “It feels that way, but my experience is if you’re in a tough workout, everyone is just trying to survive.” The class is supposed to be difficult and is designed to overload your muscles, she says, so if you’re constantly trying to look good or complete every rep to keep up with the person next to you, it’s going to mess with your form and ability to push yourself out of your comfort zone. Remember, she says, “the instructor and most of the others are rooting for you.”

Try to keep these 7 mistakes in mind next class! See you at the barre!

Cheers, Michelle

Celebrate Cinco de Mayo!

Today is cinco de mayo! The date is observed to commemorate the Mexican Army‘s unlikely victory over French forces at the Battle of Puebla on May 5, 1862. The date is also an excuse to eat tacos, drink margaritas and celebrate…Thursday! Trying to get or stay fit for summer? You can still indulge in Mexican favorites without ruining your diet! Here’s a few suggestions for dinner tonight – that is of course after you take class at 6pm! 😉

• Our client Cheryl’s Quinoa Taco Bowl! The recipe was featured in our blog series Clean Eats. Have a favorite clean eating recipe? Share with us and send to info@townbarre.com!
• Trying to ditch cheese? Fitness Magazine shared vegan Mexican recipes so good you’ll forget about the cheese! The roasted cauliflower tacos with spicy avocado lime crema are on my menu tonight!
• Craving a margarita but want to save the hundreds of calories in sugar? SHAPES Magazine shares 10 skinny margarita recipes for guilt-free sipping! Hellooo ginger mint margarita! Not a fan of margs? SHAPE also shared 10 creative tequila drinks for Cinco de Mayo!
• Feel like adding a little more avocado to your diet today? Self Magazine shared 8 delicious ways to eat avocado for dessert! And don’t be afraid to have guacamole with your meal and avocado in your dessert. Avocado is a monounsaturated fat. Our Fit Fuel blogger Marissa wrote, “Studies show that eating foods rich in monounsaturated fatty acids improves blood cholesterol levels, which can decrease your risk of heart disease.” in her post about “The Fittest Fats.”

Enjoy! Arriba! Olé! Arriba, abajo, al centro y pa’ dentro!

Cheers, Michelle

Clean Eats: Avocado Strawberry Spinach Salad with Poppyseed Dressing

It is starting to feel like spring (well at least it is above 50 degrees today)! This week’s Clean Eats recipe is easy, healthy and perfect for spring and summer time! Our client Barbara is sharing her new favorite way to spice up a spinach salad.

This recipe is from the blog Gimme Some Oven. There are so many different ways to make this salad! Barbara exchanges the blue cheese for goat cheese and uses her own balsamic dressing. I love that healthy fats like avocado and almonds that we just discussed in the latest FitFuel post are included in the ingredients too! Here’s what you’ll need…

Ingredients:

• 6 cups fresh baby spinach
• 1 pint strawberries, hulled and sliced
• 1 avocado, diced (or you can double this to 2 avocados!)
• 4 ounces crumbled gorgonzola or blue cheese
• 1/4 cup sliced almonds, toasted
• half a small red onion, thinly sliced
• poppyseed dressing (recipe below)

Poppyseed Dressing Ingredients:

• 1/2 cup avocado oil (or any oil, such as olive oil)
• 3 tablespoons apple cider vinegar
• 2 tbsp honey
• 1 tbsp poppy seeds
• pinch of ground dry mustard (optional)
• salt and pepper

Prep time: 10 minutes

Steps:

• Whisk all dressing ingredients together until combined.
• Toss all ingredients together with your desired amount of dressing until combined. Serve immediately.

Now this is a salad you will look forward to eating!!! Add some protein like chicken or salmon to create a full, balanced meal. Double these ingredients to make a big salad for the week. Thanks for sharing, Barbara!

Cheers, Michelle

 

Why runners should do barre

Happy first day of spring! As the weather gets nicer more people will be hitting the pavement for walks and runs – especially those on the north shore thanks to beautiful shorelines to run by! I recently came across an awesome article in Fitness Magazine about why barre fitness benefits runners. Planning on getting your workouts in outdoors soon? Don’t forget to stop by the barre to keep your muscles strong so you can stay healthy all summer long!

Here’s the main reason barre helps runners but check out the full article for more information about how barre builds core strength vital to back and pelvic stability – needed for runners and non-runners alike!

Female runners typically end up in physical therapy due to weak hip abductors and hip rotators—the very muscles worked throughout barre class, says Scrementi. Building up these muscles helps you learn to control your hips and prevent your knees from caving when you’re out for a run. As a result, you’ll protect yourself from common running injuries like hip impingement, ITB syndrome, and hip, knee, and ankle pain.

The article even goes as far as to say barre classes can replace physical therapy for runners in the recovery stages of injuries. Need more proof? Check out this article in Women’s Running.

What doesn’t barre do? It lifts seats, tones and lengthens muscles, chisels abs, protects joints, heals runners AND is fun?! But maybe I’m are just bias ;).

Are you participating in Town Barre’s Spring into Summer Challenge this month? Try running, walking or breaking a sweat for at least 30 minutes a day when you can’t hit the barre for even better results!

Cheers to your best spring yet! Michelle

11 Thoughts All Newbies Have In Their First Barre Class

This is spot on. From “who knew moves so tiny could burn so much?!” to “You know you’ll be back.” Check out Shape Magazine’s 11 GIFs of thoughts everyone has at their first barre class.

And while we’re sharing funny things, here’s Seth Meyer’s skit on Boston accents in Movies – our Town Barre towns are mentioned!

Breaking Down Barre Class Vocab

In anticipation of our “Breaking down the barre” class Saturday, I wanted to use this Technique Tuesday to share a few common terms you’ll hear during a barre class. While barre is ballet based, you don’t need a background in ballet or french to understand a class or get a great workout! I love this workout because anyone, regardless of age or fitness level, can modify the class to their liking and ability and work towards their personal goals. Town Barre only started about two and a half months ago, but I’m already seeing amazing improvements in clients that have been with me since the beginning and have never taken a dance class! Here are a few terms you’ll hear me say every class and don’t worry, after a few classes you’ll know exactly what I am talking about!

• First position: In first position our heels are together and toes are apart. We are standing tall so that our back is straight from the top of our head to our tailbone. We are opening up our feet from the hips – not the knees – and our legs are glued together. It should look like there are about two slices of pizza between your toes.
• Second position: From first position we slide our heels apart on either side until feet are about shoulder width apart. Legs and feet are still turned out from the hip. Knees should be over the first and second toes when you bend your knees in this position.
• Turn out: I’ve mentioned it above but lets dive deeper. “Turning out” refers to the entire leg, not just the feet. In first (or second) position while your heels are touching and toes are pointed in diagonals, you’ll want to turn out by rotating your legs to the side as much as possible. This rotation starts at the hips and continues through the toes.
• Point: You’ll hear me constantly say “point your toes!” Feet should always be working to hold that point,  trying to never relax or flex the feet unless otherwise noted. A nice, straight leg in most moves isn’t complete without a pointed foot. When we brush our feet against the floor from our “first position” to kick, the foot should be pointed from the time it brushes off the floor until the time it comes back to first position.
• Plié: The word literally translates to “bent.” You will usually plié in first and second position during class. Think about bending your knees straight down while keeping your back posture straight, so you don’t hinge the body forward. This ensures you are only working the leg muscles when we plié. A “demi plié” means “half bent,” so a smaller plié and “grand plié” is a “big plié,” or deeper knee bend.
• Relevé: Translates to “raised.” To relevé, simply raise your heels off the floor.
• Arabesque: In arabesque we are balancing on one leg (with one hand on the barre to help with balance). In this position, one leg extends straight behind you and can be touching the floor or at 45 or 90 degrees depending on the exercise. A few tips in arabesque are to keep your chest lifted and the extended leg’s foot pointed.
• Tuck: This is not a ballet term, but rather a barre class term that helps people remember not to stick out their booty. “Tuck” means to rotate your booty under your hips, so your spine is neutral and making a straight line. Your booty and lower ab muscles are also engaged in this position.

  

  These ladies are in first position, on relevé, in plié!

Want me to break down these terms in-person? Join us this Saturday at 10:00am. We’ll spend extra time between each move to talk about positioning, form and technique. Reserve your spot here.

Barre is a rewarding, fun workout but, it definitely takes a few classes to get used to. You don’t see anyone plié at Planet Fitness – and that is ok – squats are great too! It is amazing how beneficial stepping out of your workout comfort zone can be for your body.

Have any questions? Contact me at info@townbarre.com or 781-507-1037.

Cheers, Michelle