Fitness Blog
Eating before and after your workout is essential to providing your body the energy it needs to power through a workout and recover afterwards. Try one of the healthy snacks from each list next time you head to the gym.
Pre-Workout
Avoid muscle fatigue by eating a snack 30-45 minutes before your workout. Remember, a snack is different from a full meal – a heavy meal before the gym may result in nausea and the inability to complete your workout.
Morning
1. 1 apple with 2 tablespoons of peanut butter
2. ½ cup Greek yogurt topped with fresh blueberries
3. 2 hard boiled eggs with 1 slice wheat toast
Afternoon
1. 2-3 slices of deli turkey on a whole wheat tortilla. Use 1/3 an avocado as spread.
2. 1 cup of salad topped with walnuts and your favorite healthy dressing.
3. ½ cup of nuts and dried fruit.
Post-Workout Snacks
Eating after a workout helps your body repair damage to your muscles and tissues, especially during weight training. Protein rich options are best.
Morning
1. 1 cup low-fat chocolate milk.
2. ½ bagel with egg whites.
3. Smoothie made with 1 banana, 1 tbs peanut butter and 1 cup milk.
Afternoon
1. 1 pita with 2 tbs hummus.
2. Apple with 1 stick of string cheese.
3. Light tuna on crackers.
Kick off your weekend by downloading new music from our workout playlists! The proceeds from each song you download using the links below will be donated to a local non-profit organization. These songs have been selected by our Group Fitness Team to help you work up a sweat next time you visit Miramont.
Clicking on the links below will bring you to the song's appropriate iTunes listing.
A Little Less Conversation (JXL Radio Edit Remix) - Elvis: 30 #1 Hits
Gone Gone Gone (Done Moved On) - Raising Sand
Time Zones - Earth to America
Ants Marching - Under the Table and Dreaming
Viva la Vida - Viva la Vida or Death and All His Friends
Hold On - Hold On - Single
Get Ready - Best of the 70s (Original Artist Re-Recording)
Deja Vu (feat. Jay-Z) - Deja Vu (feat. Jay-Z) - Single
Hey Mama - Elephunk
Rockstar - All the Right Reasons
I Know You Want Me (Calle Ocho) [More English Radio Edit] - I Know You Want Me (Calle Ocho) - EP
How You Like Me Now - The House That Dirt Built
Stronger (What Doesn't Kill You) - Stronger
Pon de Replay (Radio Edit) - Pon de Replay (Radio Edit) - Single
Panic - Yours Truly (Deluxe Version)
Hot N Cold - One of the Boys
Tongue Tied - Never Trust a Happy Song
The Pool is Now Open
The outdoor pool at the South Location is now open! Learn more about the pool, including hours of operation in the Aquatics Section.
Sharolyn Eitenbichler is the owner and Head Instructor of the Oriental Moo-Do School of Colorado in Loveland. As a martial arts specialist, Sharolyn is no stranger to hard work and vigorous training—after multiple ligament and tendon injuries, she had to reconsider her approach. Sharolyn shares, “My training at Miramont began after years of training in extreme ways. I would train and push myself harder and harder until something went wrong or I got over-fatigued and ‘broke.’”
After a series of martial arts-related joint injuries, Sharolyn found Miramont Lifestyle Fitness and personal training. A physical therapist she was seeing wanted her to start an all-around weight training program to continue her recovery and to prevent further injuries. Sharolyn began a program with a Miramont Fitness Professional three years ago and continues to be committed to this training approach because she strongly believes it will help her stay strong and mobile as she ages.
The Fitness Professionals at Miramont Lifestyle Fitness worked with Sharolyn to develop a smarter approach to training and break her habits of over-training and stressing her body. Sharolyn shares, “I began an overall training program that would gently and gradually strengthen all areas of my body. This led to greater overall mobility and a decrease in the number of injuries I was experiencing. At the time I started, I had gained a lot of weight and was not in very good condition, despite all the martial arts training I did because my training was very ‘start/stop’ and continually interrupted because of the injuries I was getting. It was very frustrating.” This frustration motivated Sharolyn to diligently practice the new training style and program recommended to her. Sharolyn adds, “With the gradual increase in overall strength, my joints started working better for me and I stopped getting hurt. I haven’t had a new ligament or tendon injury since I began training this way (as an underpinning to my martial arts training) about 3 years ago.”
In addition to the advancements Sharolyn has made in her martial arts practice, over the past year she has lost 50 pounds with the help and guidance of Dr. James Hendrick of Medical Metabolic Specialists. Sharolyn credits the ability to exercise regularly, in a very balanced fashion, as an essential part of her success in taking off her extra weight. Sharolyn says, “Like all of us, I continue to age, but I feel as though I am just getting better and better.”
