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Pre/Post Workout Nutrition & Strength Training Benefits

Thank you visiting our blog at Results Fitness & Training Studio's site. This has been a very exciting month at our studio. We have had 2 clients receive exceptional health news from their doctors; they have lessened their dosage or come off their medications. This is what it is all about - being healthy! At Results Fitness & Training Studio in Nashua, NH, we listen to your health and fitness goals and we do our best to work with you in order for you to achieve your goals. It is rewarding for us and for you.

Nutrition is a huge part of fitness & health and this month our newsletter addresses Pre & Post workout meals. The other major component of fitness is strength training, which is addressed in detail below.

We invite you and your friends to give Results Fitness & Training Studio a try. You get 3 Free Sessions to decide if the program is for you and I am quite confident you will find that it is. We work with you the whole person as a unique individual. We discuss nutrition, the benefits; we work on form for strength training so that it is beneficial; and we always include cardio and encourage our clients to do extra cardio either at home or here at our studio.

Let's make this the year where we start the New Year already fit and healthy - why wait to make one more resolution. This year let's be able to say " I am going to continue to be fit and healthy for the New Year & beyond. This is not just a phase; I am committed to my health, to my body, and to my whole person to be fitter, stronger, and healthier!" At Results Fitness & Training Studio we will work with you to keep this commitment!

Contact us at today and set up your free personal training session and make this your year to be healthy for the New Year! We look forward to meeting you. Thank you & Enjoy the day, Christina

Christina Linnehan, Owner/Trainer - Results Fitness & Training Studio

Pre/Post Workout Meal Recipes:

Smoothie: (Pre-Workout Meal)

  • 6 oz. plain Greek yogurt
  • ½ a banana
  • ice
  • 1 Scoop protein powder

Tuna or Salmon Sandwich on Whole Wheat Bread (Post Workout Meal): Tuna, a protein powerhouse, is low in fat (canned in water not oil) and provides heart-healthy omega-3 fatty acids. Omega-3s may boost metabolism, another reason to grab a can of tuna post workout. Skip the mayo and try using a dollop of Greek yogurt or a combo of lemon juice, mustard, salt and pepper to keep it nice and lean. Have your tuna with a piece of toasted, high-fiber whole wheat bread and add some freshy leafy greens for the crunch!

  • 1 slice high fiber whole wheat bread
  • 3 oz. tuna or salmon
  • lemon juice
  • 1 tsp. mustard
  • salt and pepper to taste

8 Benefits of Strength Training

Lifting weights has some surprising perks that you can’t get from cardio alone. Research shows that just two strength-training sessions a week can help you burn more fat, sculpt lean muscles, feel more energized, and so much more. Here are eight reasons you should start lifting today:

1. You’ll burn more calories

Although cardio burns more calories than strength training during your 30-minute sweat session, lifting weights burns more overall. It all goes back to building muscle. It takes more energy (calories) for your body to maintain muscle cells than it does fat cells. So by lifting weights to add more muscle mass, you’ll boost your metabolism and turn your body into a more efficient fat-burning machine.

2. You’ll maintain muscle and feel better in your clothes

Research shows that between the ages of 30 and 70, women lose an average of 22 percent of their total muscle. What’s even more upsetting is that over time, the muscle void is often filled with fat. One pound of fat takes up 18 percent more space than one pound of muscle, so even if the number on the scale goes down, your pants size might go up. The best way to stay tightly packed? Keep strength training! For best results, Tom Holland, MS, CSCS, author of Beat the Gym, recommends two to three total-body strength workouts per week for 30 minutes each session. Include three to four days of cardiovascular exercise, either on the same days or alternate days.

3. You’ll build stronger bones

Lifting weights can be your best defense against osteoporosis—a disease affecting 10 million Americans, 80 percent of which are women, according to the National Osteoporosis Foundation. "When you lift weights you engage muscles that pull on the tendons which, in turn, pull on the bones," says Holland. "This added stress makes bones stronger."

4. Your heart will be healthier

It may seem counterintuitive that weight lifting helps lower blood pressure, since blood pressure actually goes up during and immediately after your strength session. But research shows it’s a powerful way to protect your ticker in the long run. “As muscles contract, blood is pushed back up to the heart,” says Irv Rubenstein, PhD, exercise physiologist and founder of S.T.E.P.S., a fitness facility in Nashville, TN. "The heart then recirculates this oxygenated blood back to the muscles, which keeps the cardiovascular system in better working order." Plus, maintaining lean muscle mass enables you to do more work overall, further enhancing this effect, Rubenstein says.

5. You’ll remember where you left the keys (and everything else)

Muscles strengthen both your body and your brain. According to a new study published in the May 2012 issue of Mayo Clinic Proceedings, a combination of mentally stimulating activities like using a computer and exercise (which included walking and other cardio as well as strength training and sports activities) helped protect brain functioning in older adults. The combination of computer use with moderate exercise decreases the risk of memory loss more than either one activity on its own.

6. You’ll be happier and less stressed

Move over, runner’s high! Weight training also has the power to induce pleasure by releasing endorphins, the “feel-good” chemical in your brain. Research shows that resistance training can help beat the blues. One Australian study found that people who did three strength workouts a week (chest presses, lat pull-downs, and biceps curls) reported an 18 percent drop in depression after 10 weeks. In addition, exercise reduces levels of the stress hormone cortisol, relieving feelings of anxiety and agitation.

7. You’ll reduce your risk of diabetes (or improve quality of life if you already have diabetes)

Lifting weights helps improve the way your body processes sugar, which can help prevent diabetes. And if you already have diabetes, research shows that extended periods of strength training improve blood sugar control as well as taking a diabetes drug. In fact, the combination of strength training and aerobic exercise may be even more beneficial than drugs.

8. You’ll improve balance

Ever try to put on one sock while standing on the other leg? Without strength training, this simple act can feel more like a circus trick over time. The reason: fast-twitch muscles fibers we use for strength training deteriorate with age. (Aerobic exercises use mostly slow-twitch fibers.) "The fast-twitch fibers assist in speed and power movements and contract quickly and with sufficient force to catch yourself when you lose your balance,” Rubenstein says. “Resistance training maintains the ability of these fibers to activate." To learn more about the benefits of strength training and to schedule your first free training session at Results Fitness Studio in Nashua, NH, call us today at 603.718.0335 or email Christina at This email address is being protected from spambots. You need JavaScript enabled to view it..