How to Fuel your New Workout - Tips from local registered dietitian Dr. Cece Reeder

Article by Dr. Cece Reeder

With new fitness routines established from New Year’s resolutions, it is important to ensure that adaptations in nutrition are made to sustain performance. This month, I’m answering the most commonly asked questions pertaining to performance nutrition.

Should I eat before working out?

It is important to fuel our bodies prior to exercising, ideally eating within 1-4 hours leading up to the exercise. For those that are early morning exercisers, this is especially important to consider since the last time your body was fueled was likely 8 or more hours before hand. Overnight, our body is relying on the food we consumed at dinner to keep our body functioning, so when we wake up, our energy stores are low. These energy stores that are being used overnight are the storage form of carbohydrates. Carbohydrates, despite their terrible publicity, are essential for life and to fuel our exercise routines.

Some of the bad press associated with carbohydrates is that it provides us with “quick energy.” This same reason why many people are fearful of carbs is why they are beneficial for exercise - the quick breakdown allows us to to have energy readily available to continue on with exercise. Research suggests that those that consume a diet lower in carbohydrates actually may experience lactic acid production (aka that “burning” sensation) earlier in exercise, which tends to prohibit individuals from lasting longer. 

Because of the benefits of carbohydrates, it is recommended to consume carbs before exercising. It’s a common misconception that protein is needed prior to exercise; however, consuming protein or dietary fats beforehand does not lend to improved outcomes; rather, consumption of these two macronutrients can create gastrointestinal distress during movement. 

Short answer: Yes! Especially carbs! 

What is the best timing to eat after exercising?

Exercise depletes the body of energy, so we want to ensure that we are refueling properly. Replenishing the body of carbohydrates and protein thirty minutes to an hour after exercise is associated with the most benefits in muscle recovery. This is not to say that waiting to eat past the hour post-exercise mark is “bad;” however, it is not as optimal for our body. 

Short answer: Carbs and protein within 30 minutes to an hour after exercise. 

How many grams of protein should I be consuming per day?

Frankly speaking, some of the growing trends on social media providing advice of protein needs is frightening. Not only are some of the recommendations near impossible to meet, but they fail to provide an individual approach; meaning, they do not consider an individual’s medical history, physical activity, or personal goals. Further, the majority of protein recommendations are far too high, which can cause an array of health consequences. A good rule of thumb for generalized protein recommendations includes making a quarter of your plate at mealtime a source of protein. For more personalized information, consult a qualified health professional. 

Short answer: Protein recommendations should be personalized and most individuals are likely meeting protein needs with their existing diet. 

What supplements should I be taking to improve my performance?

It seems like every so often a new supplement garners the attention and affection of the population. Supplements can be beneficial; however, it is also based on an individual. Some factors that dietitians consider before recommending supplements includes: an individual’s overall diet, lab work, medication, and other regularly consumed supplements and herbs.  Instead of relying on a friend or celebrity for supplement advice, remind yourself that your individual needs and lifestyle is not the exact same, and what is best for one person, may not be best for you. 

Short answer: Be weary of attractive marketing for supplements, they may not always be necessary. 

Nutrition can enhance your fitness routine, and maintaining the mindset that nutrition is a personalized science and food is fuel can help ensure that you are making the most of your next workout!

Dr. Kelsey “Cece” Reeder, DCN, RD is a clinical and private practice registered dietitian in Fairfield County. Dr. Cece is now accepting new patients! Email nutrition@club-sweat.com for any inquiries.

Registered Dietitian Vs. Nutritionist: Understanding the difference - Featuring Dr. Kelsey Reeder, DCN, RD, CDN

GL: What is a common misconception people have about the nutrition industry? 
CR: The biggest misconception of the health and nutrition industry is that there is a “magic bullet” solution; when in reality, there is no one specific answer as nutrition requires an individualized approach. Other misconceptions exist amongst claims of certain foods. Somehow, we have gotten to a point where there is a belief that fruit is too high in sugar, coconut oil is superior, and would rather swallow a pill to get nutrients than eat food. The reality is, fruit is a healthy option that provides essential nutrients and sugar that our brain needs to function. Coconut oil is not the best choice of oil – it is actually high in saturated fat (the “bad fat”) and is comparable to lard. Most are shocked I am not a fan of general and frequent consumption of nutrition supplements. For some individuals, supplements are necessary and I would endorse the recommendation for a specific supplement. However, I prefer to take a “Food First” approach. Unless there is a physiological issue in absorption or a particular metabolic process, we should first try to increase a particular micronutrient by adding foods in that vitamin or mineral to our diet. For some nutrients, such as Vitamins A, D, E, and K, there are associated health consequences with taking excess amounts. This amount is difficult to reach from food alone, but without carefully considering supplement doses, along with an analysis of foods that are typically consumed, the excessive amount could be approached. For vitamins like B and C, we actually just excrete any excess through our urine – which is why sometimes people note that their urine is a different color when they take certain supplements! It is a sign that your body has enough to function. A great example of utilizing the “Food First” approach would be if someone came to me for help to improve his or her iron status, instead of starting by suggesting an iron supplement, I would provide interventions to see if increasing iron rich foods and foods with vitamin C (which assist with the absorption of iron), or maybe consuming these iron and vitamin C foods at a different time than foods rich in calcium (since calcium actually interferes with the absorption of iron). After a period of time adapting these changes, I’d look for indications of improvement in iron status and would make further adjustments accordingly.

GL: What is the difference between RD and nutritionist, what does a dietitian do?
CR: Registered dietitians (RD) are the food and nutrition experts. A RD utilizes evidenced based practices to provide individualized, medical nutrition therapy. All RDs are nutritionists, but not all nutritionists are registered dietitians. The biggest differentiating factor is education. To become a dietitian, courses such as organic chemistry, pathophysiology, food science, medical nutrition therapy, and counseling must be taken; this is followed by a minimum of 1,000 supervised practice hours to permit eligibility to sit for the national board exam. Starting in 2024, a minimum of a Master’s degree will be required for exam eligibility.

GL: What is your area of interest in this field?
CR: My focus is in sports and performance nutrition. I grew up as a dancer and currently work as a group fitness instructor which helped develop my passion for this area of nutrition. I have an affinity to the philosophies of intuitive and mindful eating, as well as helping individuals improve their relationships with food, which actually ties to sports and performance nutrition. Many people might be unaware of this term “performance nutrition”, but it is similar to sports nutrition in that it looks to help individuals improve their performance. This would be appropriate for adults who participate in endurance events and are looking to help improve their times, individuals that frequently attend group fitness classes, or even those who are just starting out on a fitness routine. The populations that benefit from sports and performance nutrition guidance are, unfortunately, oftentimes the population that is being provided false nutrition information; which is all the more reason why I love working in this area.

GL: Many health professionals, such as yourself have recently discussed the “anti-diet” mentality, what does that mean? 

CR: I certainly have adapted an “anti-diet” mentality given that research continues to prove that diets are not effective in achieving weight loss and even indicate that dieting is associated with weight gain. My advice can simply be broken down to the fact that all foods fit! It’s interesting, we love to personify foods as being “good” or “bad,” but at the end of the day, it is just food. Food has no emotion, no personality, it’s just an item. Sure, some foods might have more added sugar, but if that food is a slice of cake to celebrate a birthday, it isn’t necessarily the healthiest decision for us to opt out on that piece of cake! That one small piece of
cake is not as unhealthy as depriving yourself from it. Not only are you diminishing the joy and the community aspect that is associated with this, but you are also not satisfying the craving and desire for that piece of cake – ultimately leading you to seek it out later.

GL: What are some popular healthy alternatives for common foods?
CR: Fortunately, there are some great products on the market! Rather than rattling a list of products, here are my three tips when looking to make a healthy choice:
1. Look to build a complete meal or snack – that means adding a carbohydrate, protein, with fruits and/or vegetables.
2. Look at the nutrition label rather than relying on the marketing to be your guide.
3. Ensure that you actually like the food! A food with great ingredients is only good if you enjoy it.

GL: Oftentimes, what advice do you have for people when trying to figure out the health industry and finding what works best for them?
CR: Marketing in the food industry can be misleading, with added misinformation from untrained individuals speaking on products and diets through various platforms – it is a recipe for failure. Instead of helping people create the body they want to see, I try to help people feel comfortable in their own skin and help them create a body that feels best for them! My advice would be to:

 Find joyful movement –exercise should be something that you look forward to doing! Now, this certainly may take time if it has been a while since starting with a fitness routine, or if you are seeking something new; however, this is a way for you to take time for yourself and celebrate what your body can do!
 Seek out advice from a registered dietitian! We are trained to be the food and nutrition experts and work to provide an individualized approach to help you achieve your goals.
 Don’t worry about the number on the scale. It is just a number and does not take into consideration your ratio of lean muscle mass to fat. That common adage, muscle weighs more than fat, has truth to it. Muscle is denser than fat so one pound of muscle is going to be more condensed than one pound of fat. Because of this, if you are starting a new fitness routine and are building muscle, you are actually going to start to see an increase in your weight first because you are building muscle. This number can also fluctuate day to day just based on water retention, so it isn’t always reliable.
 Reduce stress – stressing about the number on the scale or stressing about not losing weight as fast as you had hoped is just going to impede you on this journey. Give yourself time and remind yourself that going about this journey the correct way (i.e. without fad diets, medically unnecessary medications, etc.) will help provide the most long-term success. Think about it this way, the faster you lose the weight, the faster you are likely to gain it back. However, with making proper changes, the weight loss is likely to be a slower process, and you will see more sustainability.

As we enter "comfort food season," this can be a challenging time for many people; it is a high stress time with many seasonal treats that are readily available. The most general pieces of advice would be to find ways to manage stress and focus on nutrition by
addition.

1. Stress Management: During stressful periods, it is common that our relationships with food start to change. This might mean we start to seek food for comfort or our appetite is suppressed and we start to skip meals. Both of these changes disrupt our ability to listen to our hunger cues, eat intuitively, and make the choices that would support our bodies the best. To prevent disrupting our eating patterns, I recommend finding an activity that aids in stress reduction. This could incorporate joyful movement, breathing exercises, or listening to meditation clips on apps such as Calm.
2. Nutrition by Addition: Instead of feeling the need to restrict and not
allow yourself to enjoy the foods that are available during the holidays, ask yourself – what can I add to make this a more filling option? For instance, if you are craving that slice of pumpkin bread, allow yourself to have it, but consider pairing it with protein. This
addition will allow you to feel fuller for longer, help you satisfy your craving, and can potentially prevent you from “overdoing it” with the pumpkin bread!

Dr. Kelsey Reeder, DCN, RD, CDN holds a doctorate in clinical nutrition from Fairfield University and is a certified registered dietitian here in Connecticut.

Kelsey, known to many as Cece, works closely with clients to help achieve individual related goals pertaining to performance nutrition, improving relationships with food, and more!

Cece is currently the in-house dietitian at Club Sweat Westport. Scan the QR code to book your in-person or virtual appointment with her.

Registered dietitians (RD) are the food and nutrition experts. A RD utilizesevidenced based practices to provide individualized, medical nutritiontherapy. All RDs are nutritionists, but not all nutritionists are registereddietitians.

Your New Delectable Summer Salad - One local Doctorate Student in Clinical Nutrition shares her healthy salad recipe of the season

When building a salad, especially when looking to enjoy a salad as a meal, we want to ensure that we are providing our body with all of the necessary components of a meal. To build a salad, I like to first pick out my whole grain and protein source. In this salad, I’m combining my whole grain, buckwheat, with chickpeas to create a complete protein. I begin to think of what base and vegetables I can combine to provide an enjoyable texture and flavor to the salad. To top it off, I like to incorporate a dressing to make the salad more unique and serve as a source of healthy dietary fat.

Approximately 2-4 servings

Ingredients:

- 1 can chickpeas

- 1-2 tsp. garlic powder

- Black pepper to taste

- 1 cup buckwheat

- 1 tbsp. red wine vinegar

- 2 tbsp. Garlic pesto

- 1 lemon

- 1 cucumber

- 1 tomato

- 1 carrot (shredded)

- 1 bunch of kale

- 1 bunch of Swiss chard

- 1 bunch of scallions

Preparation:

1. Preheat oven to 450º

2. Drain chickpeas and place on an aluminum foil-lined sheet pan

3. Lightly dress the chickpeas with olive oil and sprinkle with garlic powder and black pepper to taste

4. Roast chickpeas in the oven for approximately 20 minutes

5. Start to cook buckwheat: boil 2 parts water to 1 part buckwheat; once water is boiling, add buckwheat to the pot. Cover the pot and let simmer for 20 minutes (or follow package directions)

6. Wash and prepare produce for salad (chop kale and Swiss chard for the base; slice cucumbers, tomatoes, and scallions; shred carrots)

*tip: massage kale with lemon juice overnight to make the kale less bitter

7. Prepare pesto lemon vinaigrette dressing: 1 part red wine vinegar to 2 parts pesto + lemon juice to taste

8. Combine ingredients in a large bowl, drizzle on the pesto lemon vinaigrette

9. Mix, serve, and enjoy!

The Most Important Meal of the Day - The Benefits of Eating Breakfast

Breakfast is deemed as ‘the most important meal of the day’ for a reason! Current evidence states that those who start their day off with breakfast consume a more nutritious diet, and are found to be at a decreased risk for chronic diseases.  

Our brain function relies on carbohydrates, and when we sleep – our body relies on our storage form of carbohydrates to sustain us throughout the night. However, by the time we wake up, that supply is limited, and our body requires that we ‘break the fast’ that we were in while asleep. Prolonging this fast until midday limits the brain’s function and ability to work at peak performance. Thus, breakfast helps prevent brain fog, allowing a more decisive and better decision making.

Research suggests that starting the day off with a balanced meal allows for better decision making in food choices, and may even prevent feelings of uncontrolled craving for less nutritious foods later on in the day.   

A quick and easy addition to spruce up your breakfast: Muesli

What is muesli? Muesli is essentially unbaked granola! When preparing granola, a source of sugar, such as honey, must be used for the granola to cluster. Although granola is delicious and certainly a great option to include in moderation, swapping it out for muesli reduces the amount of added sugar included in your breakfast.

Muesli can be purchased at most grocery stores, but making your own muesli at home allows for customization! See my go-to muesli recipe below. The amount that I include for each ingredient typically varies depending on how long I want the muesli to last (depending on the ingredients included, it can be good for about 6 months in an airtight container, and even longer if stored in the refrigerator!) 

Muesli Recipe:

- 3.5 cups of rolled oats

- .25 cup of chia seeds

- .5 cup of sliced almonds or chopped walnuts

- .25 cup of sunflower seeds

- .5 cup of dried fruit (I usually circulate between raisins, dried cranberries, and/or chopped dates)

Ways to enjoy muesli:

Muesli is a great addition to breakfast; it is a source of whole grains because of the rolled oats, and the nuts contribute as a good source of dietary fat, so I typically try to add a protein source to it.

1. Enjoy as cereal! Combine muesli with milk and top with slices of bananas

2. Use it as a crunchy topping to your favorite yogurt

3. Turn it into overnight oats

4. Slice apples in circles, add your nutbutter of choice, and sprinkle with muesli 

Enjoy some foods that are in season this month!

Your March Produce Guide:

Apples, Asparagus, Avocados, Bananas, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Citrus, Pineapple, Sweet Onions, Radishes

Nutrition Goals on the Go

Vacation season is in full swing in August, but that doesn’t mean that our nutrition goals have to stay behind at home! 

We want to find a balance of finding enjoyment in what we eat, while also consuming foods that nourish and fuel our bodies to complete our desired activities.

While away from home, we are away from a kitchen; therefore, many, if not all, meals are eaten out at restaurants. Given this reality, my tips featured in April’s issue for eating out at restaurants are certainly applicable. 

1. Don’t “save up” for a night out

2. Make your meal balanced

3. Eat seasonally

4. Take advantage of leftovers

5. Practice mindfulness at your meal

Tips that are more unique to vacationing: 

1. Make reservations ahead of time – Set a concrete plan of when you will eat at least one of your meals. This will help to plan the remainder of your meals, while mitigating the amounts of times that you reach a point of starvation. This will help with maintaining mindful eating practices.

2. Check out the menu ahead of time – Since you are booking your reservation ahead of time, you can take that moment to look at the menu and plan how to make a complete, balanced meal based on the menu offerings!

3. Pack your snacks – Traveling with snacks is always a great idea. You never know if there will be a transportation related delay or if your planned excursion exhausted you out and you are hungrier than anticipated! Packing items like mixed nuts, beef jerky, peanut butter and crackers, a protein bar, or even fruit that doesn’t require refrigeration can help tide you over for your next meal – and keep the happy vacation mood lifted!

4. Stay hydrated – The act of traveling; whether by train, plane, or automobile, is taxing and often leaves individuals dehydrated. Packing your favorite reusable water bottle is a great way to ensure you have water readily available and it also serves as a method of measuring the amount of water consumed. If you are unsure about the water quality in your destination, I recommend traveling with a water bottle that has a filter!

5. Plan for your return – What’s the worst part of vacation? Coming back to reality, but by planning ahead and making these super easy egg bites, you have a high protein first meal covered! In addition to prepping your return meal, I also recommend prepping your grocery list. An easy way is, as you are cleaning out your refrigerator, write out your list.

Egg Bites

- Preheat oven at 400º

- Place chopped seasonal vegetables in a large muffin pan

August vegetables: bell peppers, chopped broccoli, leeks, mushrooms, summer squash, and tomatoes

- For meat lovers, you can also add sliced ham, bacon, or your favorite breakfast meat

- Add desired shredded cheese, like mozzarella or feta cheese, into the muffin pan

- In a separate bowl, combine one whole egg or the whites of 2 eggs, a splash of milk & stir

this is done per each egg bite!

- Combine egg white mixture into the muffin pan

- Bake for 20-25 minutes or until golden

- Let egg bites cool and place in freezer safe container to have ready for when you return home!

Say Farewell to Dieting and Hello to a Healthy Lifestyle

With a crazy new diet being introduced every five minutes, it can feel overwhelming to determine what is actually the best way to maintain a healthy lifestyle.  

To preface, we want to ensure that nutrition information is coming from a reputable source. Registered dietitians are the experts in nutrition and are trained to use evidence-based practice when caring for patients and clients.

Through my current education to become a registered dietitian, I have found several tools to help patients find success in meeting their goals.

It might be surprising to hear, but there is no such thing as “good foods” or “bad foods.” Yes, some foods might provide a higher concentration of nutrients, but shifting away from the mentality that one type of food is “better” than another can prevent the feeling that certain foods are meant to be avoided. 

All foods can truly fit into a healthy lifestyle, and recognizing this can help improve one’s relationship with food. To embrace the “all foods fit” mentality, it is important to ask when preparing a meal or a snack, ‘what can I add to this to make me feel fuller longer?’ or ‘what can I add to this to make it more nutritious?’

When asking these questions, we are permitting ourselves to enjoy a food that we might be craving by incorporating it into a balanced meal, leaving us satisfied.

A staple to many of my meals, pasta, is too often referred to as “bad food.” Instead of avoiding pasta altogether, we can ask – ‘what can be added to make this a complete meal?’

When defining the components of a complete meal, a grain, protein source, and fruits or vegetables should be included. 

Grains provide us with carbohydrates, which although often feared, are vital as it is the brain’s preferred source of energy. Grains, like pasta, also tend to be a good source of B vitamins.

Next, we want to think of a protein source that would pair well. Protein and dietary fat actually stay in the stomach longer, this allows us to feel fuller for a longer period of time. This addition makes a meal more satisfying and might prevent the consumption of unnecessary calories later on in the day. 

Finally, adding fruits or vegetables can provide added volume and fiber, further contributing to our satiety while promoting gut health. Fruits and vegetables are wonderful sources of micronutrients, and incorporating fruits and vegetables in a variety of colors can provide a larger array of health benefits. 

When composing a meal this way, we allow ourselves to enjoy the pasta, while incorporating different macro- and micronutrients into our meal, and leaving us fuller for longer. 

Ingredients:

4 oz. of spaghetti

2 medium spiralized zucchinis (‘zoodles’)

1 cup of cherry tomato

1 pound of shrimp, peeled and deveined

2-3 cloves of garlic

Red pepper flakes

2 tablespoons of olive oil

Black pepper to taste

1. Preheat oven to 450º. Season shrimp with black pepper and red pepper flakes. Place seasoned shrimp on grill pan, baste with garlic-olive oil. Cook shrimp for ~3 minutes on each side, basting before flipping.

2. In a large skillet over medium heat, combine one tablespoon of olive oil, 2-3 cloves of garlic, a small pinch of red pepper, and 1 cup of halved cherry tomatoes. Let simmer.

3. Salt pasta water before boiling. Cook spaghetti according to the package.

4. While pasta is cooking, prepare zucchini into a spiralized fashion. (These can be purchased pre-spiralized for a more time-efficient method.)

5. Reserve a ¼ cup of pasta water when draining the pasta. Evenly distribute the pasta and the zoodles in the large skillet with tomato mixture and one tablespoon of olive oil, allowing the zucchini to be warmed. Add reserved pasta water as needed.

6. Divide pasta mixture into servings, and top with grilled shrimp. Enjoy!

Combining Weights with Functional Exercises for a Balanced Workout

At Club Sweat in Westport, Connecticut, we're dedicated to helping you achieve your fitness goals through innovative and effective workout strategies. One powerful approach we advocate is combining weights with functional exercises. This method not only builds strength but also enhances your everyday movements, providing a balanced workout that keeps you fit and agile.

Why Combine Weights with Functional Exercises?

Functional exercises mimic real-life movements, improving your overall functional strength and stability. When you integrate weights into these exercises, you enhance muscle growth, endurance, and overall fitness. This combination ensures you are not just strong but also capable of handling daily tasks with ease.

Benefits of This Approach

1. Enhanced Strength and Stability: By incorporating weights, you challenge your muscles and improve your stability, making everyday tasks easier.

2. Injury Prevention: Functional exercises improve your body's coordination and balance, reducing the risk of injuries.

3. Efficient Workouts: Combining weights with functional exercises allows you to target multiple muscle groups simultaneously, making your workouts more efficient.

4. Versatility: This approach can be easily adjusted to suit all fitness levels, from beginners to advanced athletes.

How to Integrate Weights with Functional Movements

1. Squats with Shoulder Press: Start with a basic squat holding dumbbells. As you stand up, press the weights overhead. This compound movement works your lower body, core, and shoulders.

2. Lunges with Bicep Curls: Perform a lunge while doing a bicep curl. This exercise targets your legs, glutes, and arms simultaneously.

3. Deadlifts with Row: Combine a deadlift with a bent-over row to engage your back, hamstrings, and core.

4. Planks with Dumbbell Rows: In a plank position, row each dumbbell alternatively. This move challenges your core stability and upper body strength.

5. Kettlebell Swings: This functional exercise enhances hip power, strength, and cardiovascular fitness. Adding a kettlebell increases the intensity and benefits.

Experience It at Club Sweat

Our expert coaches at Club Sweat are here to guide you through these combined workouts, ensuring you perform each movement with proper form and maximum efficiency. By visiting our studio in Westport, Connecticut, you can experience firsthand the benefits of this integrated approach under the supervision of our experienced trainers.

Stay Fit Anytime, Anywhere with Our Digital App

We understand that your schedule can be hectic, which is why we offer the Club Sweat digital app. With our app, you can access all the benefits of our expertly designed workouts from the comfort of your home or while traveling. Our app provides a variety of classes and personalized programs that incorporate weights and functional exercises, ensuring you stay on track with your fitness goals anytime, anywhere.

Join Us Today

Ready to transform your fitness routine? Visit Club Sweat in Westport, Connecticut, and let our team help you combine weights with functional exercises for a balanced and effective workout. Don't forget to download our app to continue your fitness journey with us wherever you are.

At Club Sweat, we're committed to helping you achieve a healthier, stronger you. Join us and discover the power of combining weights with functional exercises!

Your Summer Food Tips + Our Local Farmers Market Guide

As we continue eating foods in season, summer is the perfect chance to explore what is available to us locally through attending Farmers’ Markets!

Farmers’ Markets are not only a fun activity to pass time and enjoy the summer sun, but it allows us to connect with the grower that sources the food we’re placing on our table, find seasonal produce, and is a way to obtain produce in a more environmentally sound manner than other methods.

Looking for a Farmers’ Market near you? Check out our Farmers’ Market Guide below!

Over the summer, we see a larger amount of produce available in season, I’ve included a highlight of some of the produce that is available and two seasonal recipes!

New Canaan

Lumber Yard Lot (near the train station)
244 Elm Street
New Canaan, CT 06840

Open every Saturday until November 18, 2023
10:00am to 2:00pm

Darien

Goodwives Shopping Center: 25 Old Kings Hwy N, Darien, CT 06820

Every Wednesday 10-3

Old Greenwich

38 West End Avenue Old Greenwich

Wednesday 2:30-6pm

Greenwich

Commuter Parking Lot: Arch Street and Horseneck Lane Greenwich, CT
Saturdays: 9:30 AM – 1 PM

July Produce:

Avocado, blueberries, corn, cucumbers, mango, strawberries, field greens, peas, citrus, pineapple, tomatoes, watermelon, zucchini

Smashed Bean Summer Tacos:

Tacos are an easy dinner idea that can allow for leftovers to be transformed into a taco salad

Ingredients:

Quarter avocado, diced

Can of black beans

Grilled shrimp or chicken (optional)

1 tomato, diced

Half cup corn

Quarter red onion, diced

One lime

Sour cream

Small tortillas

Shredded cheese

1. Drain and rinse black beans and add to a pot with half a cup of water. Place on medium heat and cover the pot for about ten minutes. Once beans are soft, reduce heat to low and stir beans and carefully smash the beans till they are smooth and thick in texture. Stir in half of the diced onion into the smashed beans

2. While beans are cooking, prepare the salsa: combine the corn, tomatoes, and onions in a bowl; squeeze juice from half a lime and stir

3. Warm tortillas and line with smashed beans. Add grilled shrimp or chicken if desired, avocado, salsa, sour cream, shredded cheese, and a squeeze of lime juice

Watermelon Salad:

This simple salad just requires that the ingredients are prepared and combined. It is the perfect side dish to add more fruits and vegetables to a meal and also allows for a fun way to enjoy some of these seasonal items!

Ingredients:

Quarter of a watermelon, diced

One cucumber, chopped

Quarter red onion, diced

One cup of chickpeas

Third cup of feta cheese

Mint to taste

Lime juice from half a lime or to taste

Top Mistakes to Avoid on the Elliptical Machine

Using the elliptical machine is a fantastic way to engage in low-impact, high-intensity cardio workouts that benefit your cardiovascular health and overall fitness. However, like any exercise equipment, improper use can lead to ineffective workouts or even injuries. At Club Sweat in Westport, Connecticut, we're dedicated to helping you achieve your fitness goals safely and effectively. Let's explore some common mistakes people make on the elliptical machine and how to correct them for a better workout experience.

Mistake #1: Slouching or Leaning on the Handles

Why it's a Problem: Leaning on the handles reduces the effectiveness of the workout by transferring weight off your legs. It also strains your back and shoulders.

Correction: Stand tall with a straight posture, engaging your core muscles. Lightly touch the handles for balance, but avoid leaning on them. Focus on using your legs to propel the machine.

Mistake #2: Using Incorrect Foot Positioning

Why it's a Problem: Placing your feet too far forward or backward on the pedals can lead to discomfort or strain on your knees and ankles.

Correction: Position your feet flat on the pedals, ensuring your weight is evenly distributed. Your knees should be slightly bent at all times during the motion.

Mistake #3: Not Using Enough Resistance

Why it's a Problem: Working out at a low resistance level limits the cardiovascular benefits and calorie burn of your workout.

Correction: Adjust the resistance level to challenge yourself without straining. Aim for a moderate level that allows you to maintain a steady pace while feeling a slight resistance.

Mistake #4: Holding Your Breath

Why it's a Problem: Holding your breath reduces oxygen flow to your muscles and can lead to dizziness or fatigue.

Correction: Breathe naturally throughout your workout. Inhale deeply through your nose and exhale through your mouth. Focus on maintaining a steady rhythm.

Mistake #5: Overstriding or Using Incorrect Motion

Why it's a Problem: Overstriding can strain your muscles and joints, particularly your hips and knees. Incorrect motion patterns can also lead to inefficient workouts.

Correction: Use a smooth, fluid motion with controlled strides. Avoid excessive swinging of your legs or jerky movements. Focus on a natural elliptical path that mimics walking or running.

Mistake #6: Not Paying Attention to Posture and Form

Why it's a Problem: Poor posture and form can lead to discomfort or injury over time, particularly in your lower back and joints.

Correction: Maintain a neutral spine and engage your core muscles throughout the workout. Keep your shoulders relaxed and avoid hunching forward.

Mistake #7: Skipping the Warm-Up or Cool-Down

Why it's a Problem: Skipping warm-up exercises can lead to muscle strain or injury. Skipping cool-down exercises can result in muscle soreness and stiffness.

Correction: Always start your workout with a 5-10 minute warm-up session to prepare your muscles and joints. End with a 5-10 minute cool-down session to gradually lower your heart rate and stretch your muscles.

Experience Safe and Effective Workouts at Club Sweat

At Club Sweat in Westport, Connecticut, our knowledgeable trainers are here to help you maximize your elliptical workouts. Visit our studio to learn proper techniques, receive personalized guidance, and enjoy a supportive environment that prioritizes your safety and fitness goals.

Stay Connected Anytime, Anywhere with Our Digital App

Can’t make it to our studio? Our Club Sweat digital app offers instructional videos, workout tips, and virtual classes to support your fitness journey from home or on the go. Stay connected with our community and access expert guidance wherever you are.

Join Us Today

Ready to achieve your fitness goals with effective elliptical workouts? Visit Club Sweat in Westport, Connecticut, and discover how to avoid common mistakes while using the elliptical machine. Download our app to start improving your workout technique and experiencing the benefits of safe and efficient exercise.

At Club Sweat, we’re committed to helping you exercise smarter and safer. Join our community and elevate your fitness journey with proper elliptical machine techniques!

Mental Health Benefits of Regular Exercise

In the bustling town of Westport, Connecticut, amidst the daily grind and hectic schedules, taking care of our mental well-being is as crucial as maintaining physical fitness. At Club Sweat, we believe in the transformative power of exercise not only for physical health but also for mental clarity and emotional balance. Let's delve into how consistent exercise routines can significantly improve mental well-being and reduce stress.

The Mind-Body Connection

1. Stress Reduction: Regular exercise is a natural stress reliever. Physical activity stimulates the production of endorphins, often referred to as "feel-good" hormones, which can help reduce feelings of anxiety and tension.

2. Improved Mood: Exercise has been shown to elevate mood and combat symptoms of depression. It promotes neural growth and reduces inflammation in the brain, contributing to a sense of well-being and positivity.

3. Enhanced Cognitive Function: Physical activity boosts cognitive function and memory by increasing blood flow to the brain and promoting the growth of new brain cells. This can lead to improved focus, sharper thinking, and better decision-making abilities.

4. Better Sleep Quality: Regular exercise can enhance sleep quality by regulating your sleep-wake cycle and promoting deeper, more restorative sleep. A well-rested mind is better equipped to handle daily challenges and maintain emotional balance.

The Psychological Benefits

1. Increased Self-Esteem: Achieving fitness goals and improving physical health through exercise can boost self-esteem and confidence. It provides a sense of accomplishment and empowers individuals to overcome obstacles both in and out of the gym.

2. Social Interaction: Participating in group exercise classes or joining fitness communities fosters social connections and reduces feelings of loneliness or isolation. Social support plays a vital role in maintaining mental well-being.

3. Stress Management: Engaging in physical activity offers a healthy outlet for managing stress. Whether it's through cardiovascular exercise, strength training, or mindful activities like yoga, exercise helps release pent-up energy and tension.

Making Exercise a Habit

1. Start Small: Begin with manageable goals and gradually increase the intensity and duration of your workouts as your fitness level improves.

2. Find Enjoyment: Choose activities that you enjoy and look forward to. Whether it's dancing, hiking, or cycling, finding pleasure in exercise makes it easier to maintain a consistent routine.

3. Incorporate Variety: Mix up your workouts to prevent boredom and target different muscle groups. Try incorporating aerobic exercises, strength training, flexibility exercises, and mindfulness practices for a well-rounded approach.

Experience the Benefits at Club Sweat

At Club Sweat, we’re passionate about promoting holistic wellness through regular exercise. Our studio in Westport offers a variety of fitness classes and personalized training programs designed to enhance both physical fitness and mental health. Join our community and discover how exercise can transform your life, inside and out.

Stay Connected Anytime, Anywhere with Our Digital App

Can’t make it to our studio? Our Club Sweat digital app allows you to access our expertly guided workouts, mindfulness exercises, and wellness tips from the comfort of your home or on the go. Stay connected with our supportive community and prioritize your mental well-being wherever life takes you.

Join Us Today

Ready to prioritize your mental health with the power of exercise? Visit Club Sweat in Westport, Connecticut, and embark on a journey to a healthier mind and body. Download our app to start experiencing the mental health benefits of regular exercise today.

At Club Sweat, we’re committed to helping you achieve balance and well-being through fitness. Join our community and discover the profound impact of regular exercise on your mental health.

The Role of Music in High-Intensity Workouts

How Music Elevates Your Workout

Boosts Motivation and Energy: Upbeat music with a strong rhythm can elevate your mood and increase your motivation to exercise. It stimulates the release of dopamine, a neurotransmitter associated with pleasure and reward, making your workout more enjoyable and encouraging you to give it your all.

Improves Performance: Studies have shown that listening to music can enhance athletic performance by helping you maintain a consistent rhythm and pace during your workout. This is particularly beneficial for activities like high-intensity interval training (HIIT), where maintaining intensity is key.

Enhances Focus: Music acts as a powerful distraction from discomfort and fatigue, allowing you to stay focused on your movements and goals. It can improve concentration, making your workouts more efficient and effective.

Sets the Tone: The tempo and beat of music can influence your workout intensity. Faster tracks can push you during cardio sessions, while slower rhythms are perfect for warm-ups and cool-downs.

Reduces Perceived Effort: When you’re immersed in music, you may perceive your workout as less strenuous, enabling you to push yourself further and achieve better results.

Discover Our Playlist Experience

Curious about how music can enhance your workout? Visit the Home section of our website to get a taste of our specially curated playlists. Whether you’re at home, at the gym, or on the go, our playlists are designed to keep you motivated and energized throughout your fitness journey.

Experience Club Sweat with Music-Enhanced Workouts

At Club Sweat, we integrate the power of music into every aspect of your fitness experience. Our state-of-the-art studio in Westport features premium sound systems that deliver crisp, high-quality audio to complement your workouts. Join our vibrant community and enjoy the motivational benefits of music-enhanced training sessions.

Stay Fit Anytime, Anywhere with Our Digital App

Can’t make it to our studio? No problem! Our Club Sweat digital app brings the energy and expertise of our workouts directly to you. Access our curated playlists and expertly guided sessions from the comfort of your home or wherever your fitness journey takes you. With our app, you can experience the transformative power of music in your workouts anytime, anywhere.

Join Us Today

Ready to elevate your workout with the perfect playlist? Visit Club Sweat in Westport, Connecticut, and immerse yourself in a fitness environment where music fuels your performance. Don’t forget to download our app to access our playlists and enjoy the ultimate workout experience.

At Club Sweat, we’re committed to helping you achieve your fitness goals with innovative approaches and personalized guidance. Join our community and discover how music can amplify your high-intensity workouts!

Creating a Balanced Workout Routine Focused on the Elliptical Machine

At Club Sweat in Westport, Connecticut, we believe that a balanced workout routine is the key to achieving optimal fitness and overall well-being. By focusing on a combination of the elliptical machine, weights, and functional exercises, you can create a comprehensive fitness plan that enhances cardiovascular health, builds strength, and improves everyday movements. Here’s how you can structure your weekly fitness plan to make the most of your workouts.

The Core Components of a Balanced Workout Routine

1. Elliptical Machine Workouts

2. Strength Training with Weights

3. Functional Exercises

Structuring Your Weekly Plan

Monday: Cardiovascular Focus

• Warm-Up: 5 minutes of light cardio (e.g., brisk walking or gentle cycling)

• Elliptical Machine: 30-40 minutes of steady-state cardio at a moderate resistance level

• Cool-Down: 5 minutes of slow pedaling followed by static stretching

Tuesday: Strength Training with Weights

• Warm-Up: 5 minutes of dynamic stretching

• Strength Training:

• Squats with dumbbells (3 sets of 12 reps)

• Bench press or chest press (3 sets of 10 reps)

• Deadlifts (3 sets of 10 reps)

• Dumbbell rows (3 sets of 12 reps per side)

• Planks (3 sets of 1 minute)

• Cool-Down: 5 minutes of stretching focusing on the muscles worked

Wednesday: Functional Fitness

• Warm-Up: 5 minutes of light cardio

• Functional Exercises:

• Kettlebell swings (3 sets of 15 reps)

• Medicine ball slams (3 sets of 15 reps)

• Step-ups with dumbbells (3 sets of 12 reps per side)

• TRX rows (3 sets of 12 reps)

• Core exercises (Russian twists, leg raises)

• Cool-Down: 5 minutes of stretching

Thursday: Active Recovery

• Activity: Light yoga or a gentle walk

• Focus: Flexibility and mobility exercises to aid recovery

Friday: High-Intensity Interval Training (HIIT) on the Elliptical

• Warm-Up: 5 minutes of light pedaling

• HIIT Session:

• 1 minute of high resistance and high speed

• 2 minutes of low resistance and moderate speed

• Repeat for 20-30 minutes

• Cool-Down: 5 minutes of slow pedaling followed by stretching

Saturday: Total Body Strength and Functional Training

• Warm-Up: 5 minutes of dynamic stretching

• Circuit Training:

• Lunges with bicep curls (3 sets of 12 reps per side)

• Shoulder presses (3 sets of 12 reps)

• Kettlebell deadlifts (3 sets of 15 reps)

• TRX push-ups (3 sets of 10-12 reps)

• Core exercises (planks, mountain climbers)

• Cool-Down: 5 minutes of stretching

Sunday: Rest Day

• Focus: Allow your body to rest and recover

Experience Club Sweat in Westport

At Club Sweat, our expert coaches are here to guide you through creating and maintaining a balanced workout routine that fits your goals and lifestyle. Visit our Westport studio to experience our state-of-the-art equipment, personalized coaching, and supportive community.

Stay Fit Anytime, Anywhere with Our Digital App

Can’t make it to our Westport studio? No problem! The Club Sweat digital app brings our top-notch fitness expertise to you, wherever you are. Access a variety of classes, personalized programs, and all the benefits of our elliptical, strength, and functional training workouts remotely. Our app ensures you stay on track with your fitness journey, whether at home or on the go.

Join Us Today

Ready to create a balanced workout routine that delivers results? Visit Club Sweat in Westport, Connecticut, and let our team help you achieve your fitness goals. Don’t forget to download our app to continue your fitness journey with us wherever you are.

At Club Sweat, we’re committed to your success and well-being. Join us and discover the power of a balanced workout routine!

The Importance of Warm-Up and Cool-Down in High-Intensity Training

At Club Sweat in Westport, Connecticut, we are dedicated to helping you achieve your fitness goals safely and effectively. Whether you’re a seasoned athlete or just beginning your fitness journey, understanding the importance of proper warm-up and cool-down routines is essential for maximizing your high-intensity training sessions. Let's explore why these practices are crucial and share some essential tips for preparing your body for exercise and aiding recovery afterward.

Why Warm-Up and Cool-Down Matter

Warm-Up: A proper warm-up gradually increases your heart rate and blood flow to muscles, preparing your body for the demands of high-intensity exercise. It helps to:

• Improve performance by enhancing muscle efficiency.

• Reduce the risk of injuries by increasing muscle elasticity.

• Prepare your mind and body for the workout ahead.

Cool-Down: Cooling down allows your body to transition back to a resting state. It helps to:

• Gradually reduce heart rate and breathing.

• Prevent blood pooling in the muscles, which can cause dizziness or fainting.

• Promote muscle recovery and flexibility through stretching.

Essential Warm-Up Tips

1. Dynamic Stretching: Engage in movements that mimic the exercises you’ll be performing. Examples include leg swings, arm circles, and torso twists. Dynamic stretching increases range of motion and muscle temperature.

2. Light Cardio: Start with 5-10 minutes of light cardiovascular activity like jogging or cycling. This helps to gradually elevate your heart rate.

3. Specific Movements: Incorporate exercises specific to your workout. If you’re focusing on strength training, include bodyweight squats or push-ups to activate relevant muscles.

Essential Cool-Down Tips

1. Gradual Slowdown: After your workout, gradually decrease the intensity with 5-10 minutes of light activity, such as walking or gentle cycling.

2. Static Stretching: Focus on major muscle groups used during your workout. Hold each stretch for at least 15-30 seconds to improve flexibility and reduce muscle stiffness.

3. Hydration and Nutrition: Replenish fluids and nutrients lost during exercise. Drink water and consider a balanced snack with protein and carbohydrates to aid muscle recovery.

Experience Club Sweat

At Club Sweat, our experienced coaches emphasize the importance of incorporating warm-up and cool-down routines into every high-intensity training session. By visiting our studio in Westport, Connecticut, you can benefit from personalized guidance and learn the best techniques to prepare your body for exercise and ensure effective recovery.

Stay Fit Anytime, Anywhere with Our Digital App

Can't make it to our Westport studio? No problem! Our Club Sweat digital app offers all the benefits of our expert-guided workouts, including comprehensive warm-up and cool-down routines, right from the comfort of your home or on the go. With access to a variety of classes and personalized programs, you can maintain your fitness regimen and receive the best expertise from our coaches anytime, anywhere.

Join Us Today

Ready to optimize your high-intensity training with proper warm-up and cool-down routines? Visit Club Sweat in Westport, Connecticut, and let our team help you achieve your fitness goals safely and effectively. Don’t forget to download our app to continue your fitness journey with us wherever you are.

At Club Sweat, we’re committed to your health and fitness. Join us and discover the benefits of a well-rounded workout routine!

Elliptical Machine Workouts for Maximum Results: Lose Belly Fat and Lose Weight

Welcome to Club Sweat, your premier fitness destination in Westport, Connecticut! At Club Sweat, we believe in providing top-notch fitness solutions that cater to all your workout needs. One of the standout features of our studio is the state-of-the-art elliptical machines. These versatile machines are excellent tools for achieving maximum results, including losing belly fat and overall weight loss. In this blog post, we’ll share some tips and routines to help you get the most out of your elliptical sessions.

Why Choose the Elliptical Machine?

Elliptical machines are a popular choice for many fitness enthusiasts due to their low-impact nature, making them gentle on your joints while still delivering a high-intensity workout. Whether you're new to fitness or a seasoned athlete, the elliptical offers a full-body workout that can help you burn calories, strengthen muscles, and improve cardiovascular health.

Tips for Effective Elliptical Workouts

1. Warm-Up Properly: Start with a 5-10 minute warm-up at a moderate pace to prepare your muscles and get your heart rate up.

2. Incorporate Intervals: Alternate between high-intensity bursts and slower, recovery periods. For example, sprint for 1 minute, then slow down for 2 minutes. Repeat this cycle to increase calorie burn and boost metabolism.

3. Focus on Form: Maintain an upright posture, keep your core engaged, and avoid leaning too heavily on the handlebars. Proper form ensures you get the most out of your workout and prevents injury.

4. Use the Incline and Resistance: Vary the incline and resistance levels to challenge different muscle groups and keep your workouts dynamic and effective. Increasing the resistance helps build strength and endurance.

5. Monitor Your Heart Rate: Stay in your target heart rate zone for maximum fat burning. Most elliptical machines have built-in heart rate monitors to help you track your intensity.

6. Cool Down and Stretch: End your session with a 5-10 minute cool-down at a slower pace followed by stretching to improve flexibility and aid recovery.

Sample Elliptical Routine for Weight Loss

Warm-Up: 5 minutes at a steady, moderate pace.

Interval Training:

• 1 minute at high resistance and high speed

• 2 minutes at low resistance and moderate speed

• Repeat for 20-30 minutes

Incline Challenge:

• 5 minutes at low incline, moderate resistance

• 5 minutes at medium incline, higher resistance

• 5 minutes at high incline, low resistance

• Repeat for 20-30 minutes

Cool-Down: 5 minutes at a slow, comfortable pace.

Experience Club Sweat

At Club Sweat in Westport, Connecticut, our experienced coaches are here to guide you through these routines and more. Our goal is to help you maximize your results, whether you’re targeting belly fat, overall weight loss, or improving your fitness levels.

Stay Fit Anytime, Anywhere with Our Digital App

Can't make it to our Westport studio? No worries! With the Club Sweat digital app, you can access all the benefits of our expert-guided workouts from the comfort of your home or on the go. Our app offers a variety of elliptical workouts, along with other fitness routines, to ensure you stay on track with your fitness goals no matter where you are.

Join Us Today

Ready to transform your fitness journey with elliptical machine workouts? Visit Club Sweat in Westport, Connecticut, and experience the difference for yourself. Don’t forget to download our app to keep sweating and achieving your goals, anytime and anywhere.

At Club Sweat, we’re dedicated to helping you become the healthiest, fittest version of yourself. Join us and let’s get moving!

Benefits of Low-Impact, High-Intensity Workouts

At Club Sweat in Westport, Connecticut, we pride ourselves on offering fitness solutions that cater to all levels, from beginners to advanced athletes. One of the key approaches we emphasize is low-impact, high-intensity workouts. But what makes this method so effective, and why should you consider incorporating it into your fitness routine?

What Are Low-Impact, High-Intensity Workouts?

Low-impact workouts are exercises that minimize stress on your joints while still providing a challenging cardiovascular and strength-training experience. By focusing on movements that are gentle on the body, you can avoid common injuries associated with high-impact activities like running or jumping. However, when combined with high-intensity intervals, these workouts become powerful tools for achieving your fitness goals.

Advantages for Various Fitness Levels

1. Joint-Friendly: Whether you are new to fitness or have been working out for years, low-impact exercises like those on the elliptical machine, or using weights and functional exercises, provide a safer option. They help in maintaining the health of your joints, making it suitable for older adults, individuals recovering from injuries, or those with chronic pain.

2. Effective Calorie Burn: High-intensity intervals push your body to work harder in short bursts, increasing your heart rate and calorie burn. This combination ensures that even without high-impact movements, you can achieve significant results.

3. Improved Cardiovascular Health: By engaging in these workouts, you enhance your heart health without the excessive strain that can come from high-impact exercises. Consistent practice helps in lowering blood pressure and improving overall cardiovascular function.

4. Increased Strength and Endurance: Using weights and functional exercises within a low-impact, high-intensity framework helps build muscle and improve endurance. This balanced approach ensures comprehensive fitness development.

Experience It at Club Sweat

At Club Sweat, we have designed our studio and programs with your well-being in mind. Our experienced coaches will guide you through low-impact, high-intensity workouts that are tailored to your individual needs. Whether it's using our state-of-the-art elliptical machines or engaging in strength training and functional exercises, you’ll find a variety of options to keep your workouts fresh and effective.

Anytime, Anywhere with Club Sweat Digital App

Can’t make it to our Westport studio? No problem! Our digital app brings the expertise of Club Sweat coaches directly to you. Enjoy all the benefits of our low-impact, high-intensity workouts from the comfort of your home or on the go. With a wide range of classes and personalized programs, you can stay fit and healthy anytime, anywhere.

Join Us Today

Ready to experience the benefits of low-impact, high-intensity workouts? Visit Club Sweat in Westport, Connecticut, and let our team help you achieve your fitness goals. Don't forget to download our app to continue your journey with us wherever you are.

Embrace a healthier, stronger you with Club Sweat!

The Perfect Plant Based Meal

LOOKING TO FOR AN EASY AND NEW HEALTHY MEAL? TRY THIS POWER BOWL!

Article by Cece Reeder, Fairfield Doctorate Student

Originally published in Darien Lifestyle

We have the perfect nutritious recipe to try this New Years that has numerous healthy benefits. 

Farro is a whole grain with a nutty flavor. It is nutrient dense, meaning that it has a high ratio of nutrients for calories. It is recommended that half of our daily intake of grains are whole grains, so incorporating farro into recipes is a great way to meet this goal! 

Plant based protein: Chickpeas are considered to be a legume, and on their own, legumes are not a complete protein. However, since the chickpeas are paired with a whole grain, the farro, all of the components to create a complete protein are available in this dish!

The liquid in the chickpeas is known as aquafaba. Aquafaba can be used as an egg substitute while baking. It can also be used to make creamy sauces such as vegan mayonnaise and vegan aioli. 

Eat the rainbow: Different vegetables provide us with different nutrients, and the different color pigmentation in vegetables of varying colors hold different benefits, so it is recommended to make our plates colorful!

Ingredients:

¾ cup of farro (dry)

1 14 oz can of chickpeas

1.5 teaspoons (3 cloves) of minced garlic

Salt and Pepper to taste

Garlic powder

2-3 cups of halved brussel sprouts

2 bell peppers

2 teaspoons olive oil

Makes: 3 servings 

Components of bowl: Farro, Chickpeas, Brussel Sprouts and Roasted Peppers 

Cook Time: 30 minutes 

Directions: 

Cook each component in a bowl separately. 

Farro:

Cook approximately ¾ cup of farro (dry). Farro cooks similar to pasta; however, cooking instructions and times depend upon the cut of farro used. Follow the package label for appropriate cooking times.

Chickpeas:

1.     Add 1 can of chickpeas to a sauce pan and set on medium heat, do not drain

2.     Add 1.5 teaspoons (3 cloves) of minced garlic

3.     Add salt and pepper to taste

4.     Bring to a boil, then set aside

Brussel Sprouts and Roasted Peppers:

1.     Preheat oven to 450º

2.     For easy cleanup, line the sheet pan with tin foil

3.     Place 2-3 cups of halved brussel sprouts and 2 julienne cut bell peppers on a sheet pan

4.     Spray or drizzle approximately 2 teaspoons olive oil on the vegetables

5.     Sprinkle with garlic powder, pepper, and salt 

6.     Place sheet pan in oven for 20 minutes till the peppers are cooked well

7.     Remove the peppers from the sheet pan, and let the brussel sprouts roast for about 5-10 more minutes, until crisp

Assemble individual serving bowls. Place farro as the base, followed by chickpeas and liquid, topped with the roasted vegetables. Enjoy!

Meal Prep Tips for 2023

Article by Cece Reeder

Originally published in Darien Lifestyle

The new year is a great time to take a step back from the hustle and bustle of our regular schedules, reevaluate our routines, and identify areas in our lives in which we can improve. New Year’s resolutions are often met with disappointment come February due to setting unattainable goals without a plan of action. When making goals focusing on health and nutrition, the goals should be sustainable and realistic. Rather than making a general resolution of “I want to eat healthier” or “I want to eliminate ‘junk’ foods,” let's shift our mindset to establish goals like, “I will make half of the grains I eat each day, whole grains,” or “I will include vegetables in two of my meals each day.” These types of goals, known as S.M.A.R.T. goals, are proven to be more successful because they are Specific, Measurable, comparatively more Attainable, Realistic, and Timely. 

Once a goal is set, a plan of action is required to implement the routine into everyday life. A great way to set up for success with nutrition-related goals is by proper planning and preparation. Planning and preparation of meals start even before going to the grocery store. Some questions that are helpful to ask when planning meals for the week include; when will I eat this meal, where will I eat this meal, how long does this meal take to prepare/when will I prepare it, and what ingredients do I need? 

Getting into a routine of asking these questions each week can help to achieve nutrition-related goals. It can be beneficial to set aside one day to plan your menu for the week.

Meal prepping can be a useful tool to limit the amount of time it takes to cook a meal; and despite popular belief, it can, and should, be more exciting than just rice, chicken and broccoli for every meal. Meal prepping can provide a way to get variations of nutritious foods into your weekly meals. Here are some helpful tips when looking to start a routine with meal prepping:

• Diversify your diet. Try not to just make one meal for the whole week, mix it up with different vegetables, protein sources, and types of grains!

• Convenience items such as bagged lettuce, pre-cut vegetables, and certain frozen food items can be just as nutritious! Bonus tip: for frozen food items, look for the percent daily value of sodium on the nutrition label – if it is 5% or below, you’re good to go! Frozen vegetables often contain more nutrients than their fresh counterparts when they are no longer in season.  

• While cooking a meal, plan to make extra for a future day in the week! For example, if you are celebrating Taco Tuesday go ahead and make extras of your flavorful protein, seasoned vegetables, and rice to create a taco salad for lunch the next day. This way you are cooking while you have time available without creating extra work. This reconstruction makes leftovers more exciting and appealing.

• Separate and store ingredients based on their makeup. i.e. vegetables, proteins, grains, and sauces/dressings

• Remember what comprises a balanced meal. A quarter of the plate of lean protein, a quarter of the plate of a grain (bonus points for a whole grain!), and half of the plate to be fruits and/or vegetables

We're also sharing a perfect Winter recipe for you to enjoy all season long!

Escarole and Bean Soup

1 tablespoon olive oil

2 cloves garlic

Salt and Pepper

2 large leaks (thinly sliced)

2 small heads fresh escarole (chopped)

15oz can navy beans (keep liquid) 

4 cups of low-sodium vegetable broth or bullion 

1 pound of whole grain pasta (orecchiette, rotini, penne etc.) 

Freshly grated parmesan (for serving)

In large pot on medium low heat combine the olive oil and garlic, salt and pepper (to taste)

Add leaks, sauté until semi-translucent. Add the vegetable stock and simmer. Add escarole and white beans.  Cook until escarole is wilted and beans are heated through (about 5-8 minutes). Cook pasta separately and drain. Add pasta to individual bowls, add the escarole and bean soup.

Serve with freshly grated parmesan on top, freeze up to three months.

Embracing the New Normal: Thriving with Digital Fitness Classes

The world witnessed a seismic shift in the fitness industry as the COVID-19 pandemic swept across the globe. With gyms temporarily closing their doors and people staying indoors, the demand for digital fitness classes skyrocketed. Online fitness classes became the new norm, offering convenience, accessibility, and a plethora of workout options. In this blog, we'll explore the benefits of digital fitness classes, discuss popular platforms, and share tips on how to make the most of your online fitness journey.

1. Convenience at Your Fingertips: Digital fitness classes bring the gym experience directly to your living room. Say goodbye to commuting, restricted class schedules, and crowded spaces. With online classes, you have the flexibility to choose your preferred workout time, adjust your intensity level, and even tailor sessions to your specific goals. Whether you're an early bird or a night owl, these classes are available 24/7, providing the ultimate convenience.

2. Accessible and Inclusive: Digital fitness classes have broken down barriers by making fitness accessible to everyone, regardless of location or physical limitations. No longer are you confined to the offerings of your local gym; you can explore a vast range of classes from all over the world. Additionally, online classes cater to diverse fitness levels, with options for beginners, intermediates, and advanced individuals. Modified exercises and variations ensure inclusivity, accommodating people of all abilities.

3. Variety Galore: One of the biggest advantages of digital fitness classes is the endless variety of workouts available. From high-intensity interval training (HIIT) to yoga, dance, pilates, strength training, and more, there's something for everyone. You can try different styles, experiment with new instructors, and even join live classes that foster a sense of community and motivation. The wide range of choices ensures you never get bored and can constantly challenge yourself.

4. Cost-Effective Solution: Digital fitness classes often come at a fraction of the cost of traditional gym memberships or individual classes. With Club Sweat Digital platform offering subscription-based models or pay-per-class options, you have the freedom to choose what fits your budget and fitness goals. This platform also provide free trials, allowing you to explore various classes and instructors before committing. This affordability makes fitness more accessible to a wider audience, encouraging healthier lifestyles.

5. Tips for Maximizing Your Online Fitness Journey:

• Create a dedicated workout space: Set up an area in your home specifically for workouts, complete with the necessary equipment and ample space to move around.

• Establish a routine: Schedule your workouts just like you would if you were going to a physical class. Consistency is key to seeing progress.

• Stay connected: Engage with the online fitness community by participating in live classes, joining forums, or connecting with instructors and fellow participants through social media.

• Set goals: Define your fitness goals and track your progress. Online platforms often provide tools to help you measure your achievements, such as workout logs and personal records.

• Mix it up: Keep your workouts exciting by trying different classes, exploring new instructors, and incorporating cross-training to target different muscle groups.

Digital fitness classes have revolutionized the way we stay active and healthy, offering a world of opportunities from the comfort of our homes. They provide convenience, accessibility, variety, and affordability, making fitness achievable for everyone. Embrace the new normal and embark on your online fitness journey, reaping the benefits of improved physical and mental well-being. So, grab your mat, turn on your device, and get ready to sweat and smile in the virtual fitness world!

The Ultimate Guide to Ellipticals in 2023

Welcome to our fitness blog, where we explore the latest trends and innovations in the world of fitness. In this post, we delve into the ever-evolving world of elliptical trainers and how they have transformed the way we stay fit. In 2023, ellipticals continue to be a popular choice for cardio workouts, and we'll discuss why they have become a staple in many people's fitness routines. So let's lace up our virtual sneakers and embark on a journey through the world of ellipticals!

A Brief History of Ellipticals:

Elliptical machines have advanced significantly in recent years. The user experience has been improved, advanced technology has been included, and the overall design has been improved, according to the manufacturers. We'll look at how ellipticals have changed throughout time, showing their transition from straightforward workout machines to cutting-edge fitness equipment with interactive displays, customized training plans, and sophisticated monitoring features.

Technological Advancements:

One of the key reasons ellipticals have remained popular is their integration with advanced technology. We'll discuss the latest features such as touchscreens with built-in workout apps, immersive virtual reality experiences, and connectivity options that enable users to track their progress, compete with friends, and access on-demand workouts. We'll also explore the integration of artificial intelligence and machine learning in ellipticals, allowing for personalized training programs tailored to individual fitness goals.

Enhanced Workout Experience:

Ellipticals in 2023 are all about providing an engaging and effective workout experience. We'll explore features like adjustable stride lengths, incline options, and variable resistance levels that allow users to customize their workouts based on their preferences and fitness levels. Additionally, we'll discuss the integration of entertainment options like streaming services, interactive games, and audio systems that keep users motivated and entertained during their workouts.

The Benefits of Elliptical Training:

Ellipticals offer numerous benefits for individuals looking to improve their fitness. We'll delve into the advantages of low-impact workouts that minimize stress on joints while providing an effective cardiovascular workout. We'll also discuss how elliptical training engages multiple muscle groups, improves endurance, promotes weight loss, and enhances overall cardiovascular health.

Ellipticals for Specific Fitness Goals:

Different individuals have unique fitness goals, and ellipticals cater to a variety of needs. We'll explore how ellipticals can be utilized for weight loss, muscle toning, rehabilitation, cross-training, and overall cardiovascular fitness. We'll provide insights into the specific techniques and features that can be utilized to maximize the benefits of elliptical training for each goal.

Choosing the Right Elliptical:

With the plethora of options available in the market, selecting the right elliptical can be overwhelming. We'll guide readers through the process of choosing an elliptical that aligns with their fitness goals, available space, budget, and personal preferences. We'll discuss factors such as stride length, resistance types, console features, and durability to help readers make an informed decision.

Ellipticals have evolved into sophisticated fitness machines that offer an exceptional workout experience. In 2023, these exercise tools continue to dominate the fitness industry, catering to diverse fitness goals and preferences. Whether you're a fitness enthusiast, a beginner, or someone recovering from an injury, ellipticals can be a valuable addition to your fitness routine. Embrace the future of fitness with ellipticals and discover a new level of cardiovascular exercise that brings you closer to your fitness aspirations.

Taking Your Workout Up A Notch In 2023: What Makes An Elliptical Trainer Special?

Working out is a challenge for most of us, even in 2023. With the latest technology, however, we can expect to see some amazing changes that make it easier and more effective. This article dives into the specifics of elliptical trainers - what makes them different from other workouts and how they can help you take your workout up a notch! 

If you want to work out at home, one piece of equipment to consider is an elliptical. This cardio machine is low-impact, but it gives you good exercise for both your upper and lower body. It will reduce the impact on your joints, making it ideal for weight loss. This also makes it a dependable gadget for injury rehabilitation.

The combined upper and lower body workout is what distinguishes an elliptical trainer from any other workouts this 2023. That is why an elliptical is also known as a cross-trainer. An elliptical trainer, when utilized correctly, may work the quadriceps, hamstrings, glutes, chest, back, triceps, and biceps.

Elliptical trainers, like treadmills, come with a choice of tough workout routines. These programs use alternating resistance to simulate hill climbing or interval training. Many ellipticals also include wireless heart rate control, allowing you to customize your workout by having your heart rate determine the resistance level.

Another benefit of an elliptical is that it is simple to learn how to operate. Although the learning curve for this machine is quite simple, if you have never used one before, you may want to get advice from a personal trainer.

A trainer can advise you on how to use it properly and what sort of training is ideal for your fitness objectives. Here at Club Sweat, we also have our in-studio instructors and even in our digital platform that will guide you throughout your elliptical journey. You can check out our classes and find out what best suits your needs. 

With all of the benefits of utilizing an elliptical, there are some drawbacks to consider.

"Since the action on the elliptical differs significantly from running or walking, leg and core muscles are worked differently," explains John M. Martinez, MD, primary care sports medicine physician at Pain Free Running.

"If the body does not adjust to the altered muscle-firing and movement patterns, this change in muscle activation may possibly lead to damage."

However, if you aren't deliberately striving to maintain your legs aligned properly, you may get pain from poor foot and leg tracking, especially when your foot typically remains in a single position on the elliptical machine.

Incorporating an elliptical machine into your training regimen will help improve your heart, lungs, and muscles while also increasing stamina, improving balance, and burning a lot of calories.

It's also an excellent choice if you have joint problems or wish to improve or maintain your fitness after an accident.

While this low-impact piece of equipment is ideal for most fitness levels, other exercises should be included in your regimen if you want to strengthen your legs and increase bone density. There is no perfect workout to achieve every aim.

Still, the elliptical machine is an excellent choice for practically anybody, and its advantages far exceed its disadvantages. 

Whether you are exercising at home or in-studio, Club Sweat will provide you with excellent instructors and fun classes. So don’t miss out any of it and check out our available classes now!