Episode 10 Resources

Links and addtional info about everything discussed in this episode

Workout Recovery – Tips for Keeping Your Muscles Happy!

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What can you do to help your muscles recover?

Foam Roll!

Foam rolling BEFORE exercise is used to:

-Increase tissue tolerance to movement
-Increase blood flow
-Restore length-tension relationships and elasticity
-Increase efficiency of movement
-Increase force output of muscle contraction
-Decrease heart rate
-Prepare muscles to tolerate the upcoming demands of exercise

Foam rolling AFTER exercise is used to:

-Flush tissues of toxins and promote blood flow
-Re-establish length-tension relationships
-Create pliability in muscles and relieve muscle tension
-Speed up the recovery process and decrease DOMS (delayed onset muscle soreness)
-Restore range of motion
-Encourage circulation in dysfunctional tissues

Find this information and more at Foam Rolling 101!


Most of us sit all day which creates muscle imbalances. It lengthens our glutes, shortens our hip flexors. We must stretch to fix these imbalances and avoid injury.


What you eat befor eand after your workout can really create all the difference.

Some Ideas For Pre Workout Meals Two Hours Before Workout
- Oatmeal
- Whole-grain cereal
- Sweet potato or yam two hours before your workout.

Directly Before Your Workout
- Fruit—like an apple or banana
- Protein or fat, like a teaspoon of peanut butter or a small handful of almonds

Post Workout Meals
You should eat a post workout meal within 30 to 60 minutes after exercise. This is when our msuceles are most receptive. Enzyme activity is increased in storing glucose for energy and building protein in fatigued muscles.

Some Ideas for Post Workout Meals

- Protein shakes
- Protein packed sandwich
- Granola
- Hearty breakfast
- Fish (see recipe in Recipe Rundown Forum!)

To additionally assist in recovery you can drink a recovery forumla while you workout. We recommend and use XTend. Check it out here!


Salted Caramel Rice Krispie Treats

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Who doesn’t love anything salted caramel? And who doesn’t LOVE Rice Krispie Treats!?

Put these two together and you’ve got the perfect combination for the CHEAT OF THE WEEK!

Salted Caramel Rice Krispies – You can use Brown Rice Krispies!
- From Lift Big Eat Big


14 oz bag soft caramels
1 can sweetened condensed milk
¼ cup butter
1/3 cup butter
1 – 10½ oz bag mini marshmallows
3 tsp vanilla
3 tsp sea salt
1 large box rice-krispies cereal (about 9-10 cups)


1. Add unwrapped caramels, condensed milk, and ¼ cup butter into a medium
saucepan. Stir over medium heat until smooth and combined. Remove from heat and
set aside.

2. In a large saucepan, melt 1/3 cup butter and let brown a little. Stir in bag of
marshmallows with butter until melted.

3. Mix in caramel sauce, dash of sea salt, and vanilla until smooth.

4. Remove from heat and stir in rice krispies cereal until fully combined with
marshmallow caramel mixture.

5. Line a 9×13 pan with parchment paper and press krispies mixture into pan.

6. Let cool and cut into squares.

Maple Grilled Salmon Post Workout Recovery Meal

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Although we have not made this yet, we certainly will be doing so very soon! This is an amazing looking recipe that we found doing research on pre and post-workout recovery meals. This one is for a post-workout.

*Maple Grilled Salmon*

• 1/4 cup rice wine vinegar
• 3 tablespoons maple syrup
• 2 tablespoons fresh orange juice
• 4 (6-ounce) salmon fillets, skinned
• Cooking spray
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

1. Combine first 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator 3 hours.
2. Preheat grill or grill pan to medium-high heat.
3. Remove fish from bag, reserving the marinade. Pour marinade into a small saucepan; bring to a boil. Cook until reduced to 2 tablespoons (about 5 minutes).
4. Place fish on grill rack or pan coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness, basting occasionally with marinade. Remove fish from grill; sprinkle with salt and pepper.

Courtesy of Cooking Light

Avicii – Wake Me Up

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The song on the Hit List for Episode 10 is Wake Me Up by Avicii.  We think this song has a great tempo to keep you motivated while working out and the lyrics are pretty good too.

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