It’s the Dogs Days of Summer! We hope you’re out there enjoying the sunshine, the water, and your people. A head’s up for the month August, we’ll be pairing the schedule down to give staff & teachers time to rest and recharge.
Let’s Fuel UP! Ever wonder what to eat before and after a workout to optimize your time in the hot room? We want to ensure you get the best possible experience on your mat and that starts with the energy you bring to it. Having some food (and hydration) on board- whether it’s protein powder in your coffee or a scrambled egg and toast- ensures you have enough energy to hit those higher intensities and recover. Find out more tips and tricks for fueling below.
Shoulders, elbows and wrists OH MY! Come to Kin and see what you can do for your joints. Can’t make it to Kin? We’ve got quick vids to get you going with shoulder, elbow and wrist CARs.
Perseverance; we’re all about showing up and doing the work. How do you stay consistent on the days you don’t feel like getting off the couch? The 10-minute check-in. Read more on that below.
FUELING FOR YOUR WORKOUT
Eating before a workout creates the opportunity to hit those higher intensities with LESS stress and better post workout recovery. Having some fuel not only ensures you’ll be feeling better during your workout, but it also enables a higher metabolic rate at rest, a better hold on appetite hormones, and more energy to hit all the nuances of movement for the rest of your day. Post workout, science recommends eating within the first 30-45 minutes to get the body back to baseline. Without fuel, the brain signals a threat and will begin to tap into lean mass.
Pre-Workout; aim for 30 grams of protein and add in some carb for cardio. Examples:
- A scoop of protein powder in your coffee (a fave for the 6am)
- Protein Shake: ice, banana, peanut butter, oat milk (or whatever you have on hand), and a scoop of chocolate protein powder
- Greek yogurt and granola with nuts and seeds. Add some blueberries for a little brain boost.
- Toast with an egg or topped with cottage cheese and your favorite berry
Post-Workout; aim to eat within 30-45 minutes after your workout. Again protein is your friend here but fruits & veggies and complex carbs will also do your body good! Some of our favorites:
FRC FOCUS: SHOULDERS, ELBOWS, WRISTS
Have you tried a bind in yoga and wondered why it’s so hard? Do your elbows hurt after a weights class? Feel like you’re a candidate for carpal tunnel surgery? Get yourself to Kin this month and see how you can change your physiology for the better! We’re working on shoulder, elbow and wrist mobility and strength. Start with some fresh shoulder, elbow, and wrist quick CAR tutorials posted for you on our blog.
Core Value: PERSEVERANCE
Perseverance is one of our Five Core Values: Showing up and following through.
Listen, we know that some days are harder than others to show up. We also know that consistency is key to any kind progress. Make a habit out of showing up and listening to your body. The 10 minute check in is a great trick for this! Ask yourself within the first ten minutes of a class how your body is feeling. Maybe it’s telling you that this is a day to tone it down OR maybe you’re feeling good and want to hit those intensity peaks. Toning it down in HIIT or Weights class can look like taking fewer reps, opting out of jumping, putting one weight down, or skipping a round. Taking it down in yoga might look like taking downward dog and skipping a vinyasa, or opting to rest in child’s pose at any time. We love to see people taking care of themselves in the hot room, just as much as we love to see you showing up!
Dog Days of Summer
Check out our pared down schedule for the month of August! We’re still bringing you our signature variety of classes with a few tweaks to give our teachies and staff a chance to enjoy these dog days of summer.