Centre Fitness Owner a Star?

We saw this in the studio and thought – is this for real?  Turns out it is, check it out on Amazon!  Centre Fitness Owner David Norton created a workout DVD series entitled BIOHIIT and we have the Amazon link to prove it.

So, what do you think? Maybe worth a try if you’re interested in High Intensity Interval Training AKA HIIT.

GETTING TO KNOW OUR CENTRE FITNESS MARCH FIT-BODY CHALLENGE WINNER, MICHAELA HUMBY!!!

by Lauren Arps

Michaela

With a whopping total of 61 points, Michaela took the title of March Challenge Winner! Being such a loyal client to Centre Fitness, Michaela proves she is not only strong but determined. Check a this Q&A Session below to get to know one of the strongest members of our Centre Fitness Family!

CF: What physical improvements have you noticed since taking the Challenge?
Michaela: Since taking the March challenge I definitely noticed my arms and shoulders have some definition, my core is stronger and I have better posture.

CF:Was it hard to stay motivated to train as hard as you did? Michaela: It wasn’t hard to stay motivated, everyone at CF is so friendly and supportive that I looked forward to the work outs, especially if I knew a friend was taking the class too. Each instructor has a different style which keeps it interesting. On the days when I was low in energy David would always tell me to go eat and make a healthy suggestion.
CF:Did you always lead such a fit lifestyle?If so, what was the first step you took? If not, what inspired you to change?
Michaela: I’ve always been relatively active but the last few years I’ve had back and hip issues which made it hard to consistently work out. The motivation to do something about it came last summer when my 79 year old mother-in-law visited and I could only watch as she played beach volleyball with my kids. My first step was the Groupon for CF, and a commitment with a friend that we would motivate each other to do 2 classes a week for a month. It wasn’t long before I noticed that barre and pilates classes really helped and as I got stronger I felt more confident to try other classes and add in spin and tabata.

CF:Tell us a little about yourself? (where you are from, career, anything else you like)
Michaela: A company move brought my husband and I and our two children from England to South Pasadena in December 2010. I work for Google and am very lucky to work from home so I can fit my workouts into my schedule.

Get It Right Get It Tight 30 Day Challenge

Everyone wants to look their best as summer rolls around. It’s not just about working out but about getting your body healthy, fit, and tight and staying consistent. This 30 Day Challenge is geared towards anyone looking to push themselves a little further and see the ultimate results they have been looking for.

What can you expect? First and foremost, we will guide you and educate you on healthy food options and how to get your most optimum results through nutrition. Abs are made in the kitchen! It is not about dieting, but instead about making healthy choices and understanding what ingredients jump start your metabolism and what will do the opposite. Next, we set you up on a custom Centre Fitness Class Program based on your needs and your lifestyle. 6 days a week, a combination of cardio, stretching, weight training, and core work. We will offer you the best recipe to help you succeed in your fitness journey. In addition, upon the start date we will offer body fat testing, measurements, as well as before pictures. As the program continues, we will test you at the half way mark to see the progress. Finally, at the end of the 30 day challenge, we will do a final weigh in, body fat get, measurement, and pictures. Whoever loses the most inches and body fat based on their own starting figures, will win a free month of fitness at Centre Fitness for themselves and a friend.
Program begins April 4th, 2016!

Monthly and Annual Members : FREE!

Nonmembers: $25

Send us an email to sign up or just come on in to the studio!

The Best Foods To Eat Before & After Our Classes

Whether your workout routine consists of all of our class offerings, or just one or two, there’s nothing more satisfying than starting your workout on the right foot with a pre-workout snack, and topping off an intense session with an even better post-workout meal. Although our classes consistently require a balance of protein and carbs, it’s helpful to know which exercises are more intensive in stretching (barre & Pilates), cardio (spin), or both (zumba and burlesque), as they impact the body in different ways. Here are some specialized, high-energy foods and easy to follow recipes that will help fuel your body before and after a workout… you’ll be even closer to the perfect body you’ve been working so hard for.

Pre Workout Foods

For a convenient pre-workout nibble, a nutrient-rich snack an hour before class goes a long way. Aim for low-fat foods with high protein and carbohydrate contents to get the most out of your exercise. A simple snack like a banana, low-fat yogurt, or a hard boiled egg will reward you with the added boost of energy needed to complete your workout. A smoothie made with yogurt and a handful of seasonal fruits will also work wonders. Here’s a new recipe to try:

freekeh with fruit

Freekeh with Fruit

½ cup cooked freekeh

½ cup fruit of your choice

Freekeh is an ancient grain that is packed with sustained energy for a consistent energy output in class rather than the dreaded spike-and-crash combo. Top it with any kind of fruit for more carb-fueled energy to get you comfortable for all the stretching in barre and mat Pilates.

 

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Oats with Almond Butter

½ cup dried oats

almond butter

¼ cup fruit of your choice

The oatmeal will provide you with the carbs you will need for lasting energy to keep pumping out our booty-burning reps all class long. There’s nothing wrong with adding a little almond butter to flavor it to taste, either—it’s a valuable source for magnesium, which is key for muscle contraction and relaxation. 

 

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Poached Eggs on Toast

1 slice of bread (the grainier the better)

2 eggs, room temperature

salt and pepper to taste

Simply poach the eggs and place on top of bread, adding salt and pepper to taste. At less than 250 calories, this solid snack is one your body can afford, despite being on the heavier side of pre-workout snacks. Ideal for the cardio intensity of zumba, burlesque, and spin.

If you’re on the go and without any time to prep, but crave a meal as effective as the ones above, try nutrient-rich packaged foods in a pinch. Supernola is a brand that offers nutrient-dense mixes of nuts, seeds, and superfoods like goji berries, chia seeds, and walnuts, and it’s certified paleo! Other brands like Bare offer healthy snacks like fruit chips for you to munch on.

Post Workout Foods

No matter which of our classes you take, our instructors make sure your body will be fatigued afterwards… To help you recover, a savvy post-workout strategy is to nourish yourself with foods that repair muscle tissue and replenish glycogen stores (which provide your muscles with energy). Keep in mind that your metabolism is at its highest post-class, so take advantage of this by again focusing on high-quality protein and carbohydrates to repair your muscle tissue and help your body to properly refuel. 

maple+water

Nuts with Maple Water

Instead of picking up more coconut water at the store next time, give maple water a try. This healthy alternative only has half of the sugar content of coconut water and is saturated with essential nutrients like calcium, iron, and manganese, which help restore your fluid balance. Pair it up with 1/4 cup of roasted and salted nuts for their protein and sodium to complete a perfect post-class snack.

 

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Protein Pancakes

1/3 cup dry oats

3 egg whites

½ scoop of whey protein

2 tbsp soy/almond/regular milk

½ tsp Cinnamon

Mix all of ingredients together and prepare on the stove like regular pancakes. Add any fruit toppings to your liking (strawberries, raspberries, bananas, etc.) Protein pancakes are perfect for muscle recovery after all the muscle stretching and flexion that our dance cardio classes like zumba and burlesque provide. If you don’t have the time to whip up this version of protein pancakes, brands like Fitnessguru offer packets of ready-made protein pancake mix for your busiest days.

 

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Peanut Butter and Banana Oatmeal

1 banana

1 tbsp peanut butter

oatmeal

soy/almond/regular milk

cranberries

In a bowl, mash the banana with peanut butter while adding as much oatmeal as you like. Sprinkle with cranberries or even maca root powder for an added energy boost and cover everything with milk. Heat if desired. High in protein and carbs, this healthy snack also works well as a quick breakfast and is wonderful for after any workout. Eating foods with an emphasis on protein will fend off midday hunger pangs as well as fuel your muscles for the next time you’re in class.

 

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Quinoa Wrap

1 avocado

quinoa

onion

1 can of cooked kidney beans

1 tsp ground cumin

1 tsp ground or fresh cilantro

2 -3 tsp lemon juice

large tortillas

fresh spinach (about 5 big leaves for each wrap)

salt & pepper to taste

feta cheese to taste

To prepare, cook the quinoa, chop the onions, and mash the avocado to a consistency of your liking. Then thoroughly mix the cumin, cilantro, lemon juice, and onions into the mashed avocado.

Cover the tortilla with the avocado spread, and place the spinach leaves and beans on top. After sprinkling feta cheese bits, add a mix of quinoa and salt and pepper to taste. Roll the wrap up and heat in microwave if desired. The healthy fats from the avocado, mixed in with the protein-packed kidney beans and fiber full quinoa make this a filling, on-the-go post-workout meal.

What are your some of favorite pre and post-workout meals?

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