Pulp / exercise

The Amazing Benefits of Outdoor Workouts!

Nature HEALS!

Hey Juicers! Spring has finally sprung and a great way to celebrate the season is by getting out of the gym and into nature! 

"Spending time in nature has been linked to improved attention spans (short and long term), boosts in serotonin (the feel good neurotransmitter) and shows increased activity in the parts of the brain responsible for empathy, emotional stability, and love (whereas urban environments do the same for fear and anxiety)." Exposure to nature not only makes you feel better emotionally, it contributes to your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones. Plus, you'll not only boost your calorie burn, you'll hit muscles you won't reach with gym machines.  

Here are a few of our favourite outdoor exercises!  
Park Bench Push-Up Trio
Targets chest and shoulders
First, put your feet on the park bench and your hands on the ground, belly down. Do 10 push-ups this way. Then switch and put your feet on the ground and your arms on the bench. Do 10 more this way. End with 10 regular push-ups completely on the ground.
Park-Bench Dip
 
Targets triceps, shoulders, core
Sit on a bench and place your hands on either side of your hips. Slide your butt forward, supporting yourself with your hands. Bend elbows, bringing upper arms almost parallel to ground, then return to starting position. Keep lower back close to the bench throughout the exercise. Complete 12 to 15 reps.
Park Bench Step-Ups
Targets abs and arms
Keeping your right foot on a bench, step up and down with your left foot, bringing your leg to your chest. Then keep your left foot on the bench, and do the same with the right foot to complete the set. Repeat 20 times.
Tightrope Walk

Targets Calves, Quads, Core

Find a curb or fallen tree with a smooth surface that is at least 6 feet long. Raise arms out to sides and walk across the "tightrope" until you reach the end (or go at least 6 feet). Turn on the balls of your feet; walk in the opposite direction. Continue for 3 minutes.

In today’s age of high technology, research shows that our hunger for the natural world still endures. In fact, our connections with nature could just be the best medicine for people of all ages—improving our health, happiness, and well-being.
#behealthybehappy!
Sources: http://appalachiantrials.com/scientifically-supported-reasons-get-outside/
http://news.health.com/2014/09/29/health-benefits-of-nature/
http://www.fitnessmagazine.com/workout/lose-weight/total-body/outdoor-workouts-30-minutes/
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Your Guide to ReFUEL After Your Work-Out!

ReJuice’s Top 5 Tips to ReVitalize!

Success in reaching your work out goals depends as much on how you choose to refuel your body as it does just getting your butt to the gym. 

Any resistance or strength training actually causes damage to muscle fibers as our body replaces weak muscle fibers with more functional ones. Training harder is not enough, you need to put adequate nutrients in your tank, so you can get the results you want! Doing a spin class or high intensity training? Then you need to refuel with protein and replace nutrients. Hot Yoga? Sip something super hydrating! Your workout does not end at the gym, by fuelling smart you get results!

Here are our recommendations for the optimal post work out fuel:

1. 

After a butt-kicking interval class laced with weights, plyometrics, and cardio, you need to replace the carb, fat, and protein stores you’ve burned through. If you don’t refuel properly, your muscle tissue will break down.

Recommendation for major replenishment after a cardio workout: Rejuice's COCO ALMOND BUTTER CUP: Coconut Milk, Almond Butter, Cacao and Dates with added Vegan Protein! 

 

2.

Calcium rich drinks are ideal after toning classes like Pilates and Barre. Women doing these types of classes to strengthen their bones can really benefit from a nutrient rich smoothie that includes calcium rich greens.

Recommendation for calcium rich bone and muscle refueling after a toning and strength training workout:  Rejuice's GREEN SMOOTHIE: Banana, Mango, Pineapple, Orange, Romaine, and Kale

3. 

Intense weight training can leave you hungry – so fuel up with a strawberry rich smoothie with chia and add protein powder to restore and build muscle.

Recommendation for intense weight training session: Rejuice’s CHIA STRAWBERRY BANANA DELIGHT: Strawberries, Banana, Mango, Coconut Milk and Chia Seeds with Vegan Protien

4.

After Yoga - you don't need protein because not a lot of muscle is being broken down. You do need to rehydrate. So drink lots of water and go for a juice blend with beets, carrot, apple, ginger, and lemon. Beets can help lower blood pressure. They also contain tryptophan, which can help keep you and your mind calm and relaxed long after savasana is done!

Recommendation for replenishment after a moderate Yoga workout: Rejuice's BEET-LICIOUS: Beets, Carrots, Celery, Apple

5.

After really hot yoga, you need extra hydration and nutrition. Mango, a true superfood, to rescue! The antioxidant and mineral content of Mango make it an ideal addition to any post workout regime. Chock full of Vitamin A, copper, and potassium, the tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body. The potassium in banana's and the electrolytes from coconut water help to restore the bodies balance after all that stretching and sweating.  

Recommendation for major replenishment after a Hot Yoga workout:  Rejuice's MANGO MARGARITA: Mango, Banana, Coconut Milk and Lime

Finally, we have great news here at Rejuice. Studies show that to curb excess inflammation and muscle soreness......

Ginger!

 

According to a recent study: "Ginger has been found to decrease eccentric-exercise–induced inflammation and delayed onset muscle soreness. In vitro studies have found several chemical constituents in ginger, such as gingerols, shogaols, paradols, and zingerone, that block the production of inflammatory compounds and inhibit enzymes that increase pain and inflammation in the body"1 

Another great reason to have a post work out shot of ginger at Rejuice!

Cheers! #beHappybeHealthy

What do you drink after a workout? Share your recipes with us!

 

 

1. Black CD, Herring MP, Hurley DJ, O’Connor PJ. Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise. J Pain. 2010;11(9):894-903.


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