Hi Hotties,
I ALWAYS talk about how important it is to eat after your workout (within 20 minutes). Here are some excellent choices:



6 Smart Snacks for After Your Workout

Replenish your energy after your workout with these smart protein and carb snack combos.
By Lisa Kovalovich Whitmore

Whether you work up a sweat in the morning or evening, chances are you grab a little bite before you hit the gym. A snack before you work out helps give you energy and stamina to go the distance. But did you know that eating a snack after you work out is even more important? "You want to make sure you feed your body to help repair muscle tissues and replenish glycogen stores [which are depleted after a strenuous workout]," says Kristin Reisinger, MS, RD, a sports nutritionist and competitive figure athlete based in New Jersey. Here, six top snacks to fuel your body post workout (Reisinger recommends chasing each of these snacks with 8-12 ounces of water).

Protein Shake with Banana
"After a workout, you want ample protein combined with a carbohydrate," says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.
Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

Peanut Butter & Banana on Rice Cakes
If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid," says Reisinger. Translation: It'll replenish your energy quickly.
Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

Hummus and Pita
Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.
Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

Yogurt and Fresh Berries
Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up," says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.
Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

Tuna on Whole Wheat
What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you'll be building muscle while you eat, too! "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.
Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

Turkey and Cheese with Apple Slices
If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.
Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories.

See You all Tonight!!!

Dear Fiery Hotinis,

Thanks so much to everyone who made it to class on Thursday night. The brave boys who joined us and really brought it and the ladies gave it right back at them. We will continue to have bring your man to class night about once a month.



"We improve ourselves by victories over ourself. There must be contests, and you must win."—Edward Gibbon

The contest is tonight, and you win by showing up and giving it everything you have.
See you at the finish line!!!

Peace, Love & Hip Hop,

Dear Hot Hip Hop Honeys,

Exercise/Diet/Rest. The holy trinity of good health. All three must be included for us to feel and do our best each day. If you work really hard at class but do not refuel properly or get some high qualitY sleep, you will not realize all the benefits that you earned by dancing/working hard.

Today I am tackling the topic of nutrition. It is a tricky subject to get into because it's extremely personal. Everyone must decide for themselves what materials they will use to sustain their body. Please take this note as a jumping off point, food for thought (sorry bad pun), and a little nudge to do your own research/experimentation.

I love snacks. I love carby salty snacks. And a vanilla latte is so up my alley. But it was when I understood the mechanics of digestion that my resistance to temptation became stronger. The problem with carbs in large or sugary starchy un-fibered amounts (chips, cake, soda, lattes, pasta) is that when we eat them our body reacts by producing insulin (a digestive hormone) and converting those carbs to fat (storing them on really flattering areas of our physique). Insulin response also STOPS our body from using fat as fuel as soon as it kicks in. So how do we get the fuel we need without eliciting that Hormonal response?

What I try to do (some days more successfully that others) is focus on eating lean protein, veggies, healthy fats (from raw nuts, flax, fish, avocados, olive oil) and fruit in several small meals throughout the day. When I decide to cave to a carb crave- I try to keep it small to limit the insulin response and have a little protein too,to balance it out.

The key is that after a hard hip hop workout, the rules change a bit. That (within an hour) is when you want to replace the fuel you used to exercise (glycogen) with a healthy dose of carbs and some protein. A 4:1 ratio is recommended. (and a few fish oil caps for anti inflammatory effect) BUT 4:1 ONLY AFTER EXERCISE! That carbs:protein all the time is not optimal.

We need energy, we need to ramp up our metabolism in the morning (with food) and keep it burning all day. And when we crank out an effort that uses LOTS of energy, we need to refuel properly.

Make the most of your workout- by continuing it at home at the table. Have a sweet potato and some fish/ a turkey slider with some baked french fries/ a protein shake and a bowl of cereal.

Knowing exactly how food impacts you system and your booty is the key to deciding to do something better for yourself. Figure out what works for you and try to keep a stash of desperation meals ready so that the really decadent stuff can be a treat and not just the only way to avoid starvation after a long day.

Enough of that important yet semi-tedious stuff.

Tonight bring your boys out to play. It will be a great night of fun. We will sweat, laugh, shake it and challenge ourselves and it is not to be missed.

xo

Hey All Y'all Hot Ones,

There are the simple words of a fellow modern woman about why she makes the extra effort to exercise.----

"I never regret it when I do it, but I always regret it when I don't."
-- Devin McDonald Vinson, regarding seizing the moment to work out

And the words of a crippled slave from almost two thousand years ago about patiently working toward a goal.

"No great thing is created suddenly, any more than a bunch of grapes or a fig. If you tell me that you desire a fig, I answer you that there must be time. Let it first blossom, then bear fruit, then ripen."
Epictetus, Discourses. Chap. xv.

So is it (life) a marathon or a sprint???? I have come to believe it is both. The trick is to figure out how to sprint through the rush of daily activities with vigor while not losing track of the long term big picture. And calmly prepare for the long run while not letting the immediate slip away.

The point? Activities that bring both immediate satisfaction (sprints) and long term benefits (marathons) are to be taken advantage of (shameless plug). Let's hit both tonight, have a great time and get strong for the road ahead. We'll be at the DI school gym @7:30pm, rain or shine.

Can't wait to get to it- and hope to see all of you tonight.

xo

Angel

***NEWS FLASH***
Thursday night will be bring your boyfriend/husband/guy/cabana boy/friend to class. For all those guys that have ever been curious and have enough guts to join us....BRING IT!

***SUMMER JAMS***
CDs with a bunch of the best summer jams, hot off the presses will be available tonight. Come Get It. Your jam box will thank you.