February 23, 2017

Welcome to our newest series -- WHAT'S ON THE MENU


The most common question we get is what, if anything, we should eat before and after exercise. Since the answer so often comes back to, "It depends," we are highlighting what each coach recommends before and after each of the specific formats or workouts we offer at Fit Club. So let's take the guess work out for you. 

First up -- COACH LOU!



What class are you teaching? COREfit


What kinds of exercises are involved?

A mash up of cardio and functional core exercises


How long is the class?

30 minutes


When can I catch your class? 

Sunday mornings at 8:00a


How do you fuel up before class?

My Sunday morning COREfit class is a little later in the morning. Since I am already up for awhile before teaching, I have to eat. Before class, my breakfast is typically one slice of whole grain toast with a smear of nut butter and some banana slices. I will eat roughly 45 minutes to an hour before class. That gives my stomach a chance to digest and avoid cramping or feeling overly full when we start moving.


Pictured: 1 slice of sprouted grain, toasted, with 1 tablespoon of WAC (walnut, almond, and cashew) butter, half a banana, sprinkle of chia seeds and bee pollen for added protein, and a drizzle of raw honey for added sweetness.


What do you eat after class?

Since I regularly stick around to take Kettlebells after my class, I have learned if I don’t eat something between the two classes, I get dizzy. COREfit has a lot of full body movement done in high intensity intervals. We really burn through a lot of energy, so I feel it is important to refuel. These days, I bring a protein shake.


Here’s my go-to shake: roughly 10 oz of almond milk, about 1/2 a banana, a handful of frozen strawberries, a couple chunks of frozen mango, a couple handfuls of spinach or another leafy green, 1 scoop of protein powder, 1 scoop of collagen, and maybe half a tablespoon of nut butter.


An hour after I'm done exercising, my favorite post-workout meal is either this egg casserole (I freeze it in single servings) or a slice of whole grain toast with some avocado, a couple handfuls of spinach, a fried egg, and one or two slices of bacon. 


Disclaimer: Fit Club is not a medical doctor and the information contained herein should not be taken as medical advice. These are not intended to diagnose, treat, cure or prevent any health problem. Recommendations by Fit Club are not intended to replace the advice of a physician or health professional. Please consult your physician or a health professional before beginning any diet or exercise program.


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