Fitness First

One-Two-Three-Four: How to Exercise a Little More

Is it hard? Yes. Is it tiring? Yes. Is it worth it? Most definitely yes! Exercise is something we should all put into our lives no matter how busy we are. Being busy isn’t an excuse. There are always things on our priority lists and slipping in exercise is something we should most definitely do! Remember back in grade school when exercise was just fun and games?

Now, why does it seem like exercising for adults is like torture? What happened? Well, we just look at exercise differently now. We think of it as something we have to do rather than something which we could actually enjoy doing. Come on, exercising can be fun! Taking a good jog while listening to your favorite songs could be pretty entertaining.

Imagine singing along while your pace matches the tempo of the song. Isn’t that fun? Let’s make exercise fun again. Maybe you feel like you have no time for fun and games. But come on, we all need to cheer up and smile every once in a while. Whoa! Is it actually possible to have fun and smile after an exercise?

Most definitely yes! Once your body feels stronger and fit, you’ll find yourself in a more positive mood most of the time. In fact, you’ll find yourself a bit more humorous about things. Laugh a little more. Exercise a little more! There are so many things we can do for others but there are just so little we can do for ourselves.

Exercising is one of them. When you exercise, you aren’t doing it for anyone else. No! You’re doing it for yourself! Hey, after a long day of doing things for other people, why not do something for yourself? Exercise is one of the few things you can do to make yourself feel better.

Not just because it puts you in a great physical shape, but also because it helps you relieve stress. After a long day of work, imagine running a couple of laps, going home, and taking a hot shower. Now isn’t that a relief? Exercise doesn’t necessarily have to be hard core or really rough. You can exercise just to maintain your shape or maybe push yourself a little bit.

Once you’re too comfortable with your exercise, why not go a little more? After all, the feeling of being able to beat your past record is pretty good. Make time for exercise! No matter how much of your time you give to others, save a little time for yourself. Get out there and give yourself a little treat, exercise!

5 Simple Recovery Foods After an Intense Workout


After an intense gym session, our muscles experience glycogen depletion and protein degradation. It’s important to refuel our body with electrolytes and replenish the fluid that was lost during the workout. We also have to replace the carbohydrates used during the workout and consume enough protein to help repair damaged muscles and stimulate growth of new tissues. Here are five common snacks and drinks that fitness experts recommend taking after a workout.


  1. Hummus and Pita

A great carb-protein combo, hummus and pita makes the perfect snack to keep you fuelled for hours and boost muscle repair after a hard workout session. Hummus, which is a pureed chickpeas, is a good source of both protein and carbohydrates; and a tasty dip to pair with whole wheat pita, an energy boosting food.

  1. Tuna Sandwich

What could be more filling after working out than a sandwich? And when you choose the filling wisely, you’ll help your body repair damaged muscle tissues. Tuna drizzled with a bit of olive oil and lemon juice, spread over a loaf of whole wheat bread is an ideal post-workout meal.

  1. Turkey and Cheese With Apple Slices

Not in the mood for a sandwich? Ditch the bread and savour the filling on its own! Roll together lean deli turkey and a slice or two of soft cheese for a quick, high-protein snack. Add slices of apple in the serving for some energy-boosting carbs.


  1. Yogurt With Fresh Berries

Since your muscles are depleted with amino acids after exercising, you need adequate amount of protein to build them up. An eight-ounce serving of low-fat yogurt packs almost 15 grams of protein; throw in some berries for a muscle-and-energy revitalizing treat.

  1. Banana and Peanut Butter on Rice Cake

If you crave for more substantial treat after working out, banana and peanut butter sandwich is a filling and healthy option. But instead of bread, spread you peanut butter and slices of bananas onto brown rice cake for an extra kick of fiber. You can also eat the banana alone if you prefer.

Working out is the best way to stay fit and healthy. However, if you’re not refuelling the right way afterwards, you may be doing yourself more harm than good. Avoid skipping a post-workout meal whether you’re aiming to lose, gain, or maintain weight.


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