Yoga for Greater Gains in the Gym

Say the word "yoga" and quite a few people will instantly think, "boring", "not masculine", or "that's just stretching". Not a lot of people would think, "a great complement to my lifting routine", which is a shame-- because it most definitely is.

There are many types of yoga, however, and some are more complimentary than others. Some of the faster, more vinyasa flow types will not give you the same benefits for lifting that say a slower, hatha yoga would. So what does this all mean? And why is yoga beneficial for seeing progress in the gym?

When lifting we are pushing, straining and tearing our muscles to make them stronger and bigger. Yoga allows for these muscles to then be stretched and loosened which cuts down on recovery time. It opens your chest, hip flexors and shoulders,  aligns your back, and alleviates the places you feel those twinges and tweaks of everyday stress.

If you're in a spot where you don't have access to machines or weights, yoga can even become your strength training routine. Yoga trains all the muscles in your body in balance with each other, it increases muscle endurance in the holding of poses for longer periods of time and it can lead to a stronger, more impressive physique. 

Still, in  yoga you are limited to your own body weight, so for growing bigger muscles, weight and resistance training are crucial for meeting your goals.

The best regimen? It should include a variety of exercises, including weights, cardio, yoga, and massage or some mix thereof. Don't get stuck in a workout rut--mix things up!

Massage: The Newest Addition to your Workout Regimen

Who doesn't like a massage? They feel good, they provide a way to relax, unwind, and we can feel our tensions literally rub right out of our bodies. Did not many of us are aware that instead of a guilty pleasure, a massage is an important part of physical fitness and greater athletic performance.
It's true.

Regular massage improves flexibility. Massage therapy helps to stretch and loosen muscle fibers, and so the athlete, no matter what type of exercise he or she performs will enjoy a greater range of flexibility from a session under the magic hands of a licensed massage therapist.

Massage also improves circulation. By rubbing, kneading, and pressing the muscles of the back, neck and shoulders, blood flow is increased to the areas being touched--and increased blood flow is linked with increased performance levels.

If you've ever encountered muscle pain, strain or injury you know that a trip to the masseuse is a no-brainer for healing what ails ya. In fact, regular massage therapy can reduce instances of injury and prevent future problems before they surface. 

Finally, massage therapy aids in establishing regular sleep patterns and relaxation. After a good massage we all feel relaxed, content... and maybe a little sleepy. These happy feelings translate to better sleep and a stronger ability to relax. Both can be problematic with our on-the-go, active society, and so having a solution that feels good, promotes greater exercise performance and is good for you is a win-win.
By investing in a deep tissue massage weekly or bi-weekly, it is more than possible that through better physical conditioning, sleep, flexibility and easier flow into down-time, that you will actually see the results you want more quickly. After all, your body does need time to repair itself in order to achieve peak performance.
Sound good? Contact Norton Fitness to schedule an appointment with one of our licensed massage therapists...your muscles will thank you!
Norton Fitness: 281.710.8661
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Source:http://voices.yahoo.com/the-importance-sports-massage-therapy-all-athletes-5714332.html

A Tastier Tailgate

Finally, it's football season. Cooler temperatures, (not so much down here in Houston, but maybe eventually), a few drinks with friends, cheering for your home team, alma-mater or the local high school.

One of my favorite things about football season though, is the tailgate. And not just for the brews, (although, they're right up there with my favorites) it's the friendship, the fun and the FOOD. Tailgate food is a tradition. Firing up a grill, busting out the potato salad and the guacamole...but pair that with all the calories and carbohydrates from the beer-and you just undid a day in the gym.

So, in the spirit of gridiron goodness, I've put together a few dishes you can bring to your next tailgate (whether your hosting or just contributing) that will keep the good times going without undoing all of your hard work.

Grilled Chicken and Veggie Skewers
Okay, so this one isn't rocket science. But bypassing the usual burgers and chemical-filled hotdogs for the lower calorie, high protein shish-kabob is a win-win.
-The beautiful thing about the chicken skewers is that:
 1. you can really use any type of lean meat
and
2. If you don't want to worry about carting around raw chicken, these skewers can easily be prepared the night before, and cooked, and then thrown on the tailgate grill briefly to warm them back up.

Guaca-Salsa-Black Bean Dip
Yes, avocados are full of healthy fats. But, with how delicious guacamole is, it is really easy to take those healthy fats to a place that is no longer healthy...and instead just fat. Don't despair though, because this perennial favorite can be made fit-friendly.
When making your favorite guacamole recipe, simply substitute half the avocado you would normally use for spicy salsa and black beans for a little protein kick. You will save on fat and go long on texture and flavor.

Finally,
If you really want that "greasy-tailgate food" taste, without the grease, try:
Sloppy Joe Sliders
Choose at least 95% lean ground meat (beef, chicken, turkey), add mashed kidney beans for a little extra protein and toss with a can of manwich. Top it off with avocado slices and tomatoes. It's hearty, delicious and deceptively healthy.

Meal prep for tailgates just like you would with your day-to-day diet, and make celebrating with friends a touchdown instead of turnover.
Happy tailgating!