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 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!