It can seem impossible not to gain weight over the holidays with the endless amounts of scrumptious food everywhere you look. In fact, the average weight gain over the holiday season is two to five pounds. Though it may not appear significant, research shows that the weight tends to stay on after the holiday season, and then increases each year. Weight gain during the holidays isn’t a given- -it can be prevented by maintaining a balanced diet all year round, in addition to practicing a few simple tips during the holiday season. With just a few strategies, you can avoid holiday weight gain while still enjoying friends, family and the holiday feast!
"Success is no accident. It is hard work, perserverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do."
The following PTs have continued to learn and evolve in their profession by completing courses that allow them to treat a wider variety. Congratulations all on your course completions!
Your body is 70% water, and with almost every chemical reaction that occurs in the body requiring H20, it’s a necessity to make hydration a priority. From person to person, all things nutrition look very different, even with water. One way to estimate your body’s needs is to weigh yourself before and after a workout and calculate how much weight you lost during that exercise. That weight loss in that period of time is loss of water, and to replenish that, you should drink about 20-24 ounces per pound lost. It is also recommended that per 15 minutes of exercise, you should drink 4- 6 ounces during the workout. Staying hydrated prior to your workout will lessen the amount you need to drink during, as well as take strain off of your heart by improving blood circulation.
For more info on staying hydrated here is a hockey specific hydration post from Pro Stock Hockey
Meet our awesome Edina Team! Rhondi, Colleen, Kathleen, and Caryn will all be there when we open in mid October!
Sports specialization has become common into today’s athletic landscape – particularly in soccer. The fact that athletes train and compete year-around can have significant consequences counterproductive to an athlete’s overall goal – athletic optimization.
Viverant has been growing and so has our team! Meet our latest additions to the Viverant squad - Brad, Molly, Kathleen, and Caryn.
Workouts of all different intensities can cause damage to the body, particularly the muscle tissue. Protein is the macronutrient that our bodies use to repair these damaged tissues, and as soon as we can start rebuilding, the sooner that the body can recover and be prepared for the next bout of exercise. Foods that are comprised of proteins and carbohydrates together are excellent for giving the body energy as well as protein for recovery. Chocolate milk, whole wheat crackers with tuna or Greek yogurt with fruit are some ideas that bring together both.
Post workout fueling is not a generalized cookie cutter approach so to learn about the specific protein amount that is needed for your body, meet with one of our registered dietitians
In this blog post, Margi takes you through the process of Hipology so that you know what to expect! Read on to learn how the Hipology Team gets you functioning properly!
Giving your body what it needs before exercise is an essential component to maximize any workout. To achieve optimal results it is beneficial to know the appropriate balance between carbohydrates and protein, specific to both your individual needs and the demands of the workout. Pre-workout nutrition provides your body with a source of energy, a reduced risk of injury and the appropriate type of fuel for your workout.
From yoga to power lifting, the metabolic demands vary so your pre-workout fuel choice should match your exercise. A 30-minute yoga session may only require half of a granola bar prior, while running 90 minutes may require 1.5-2 of the same granola bar. Meeting with a sports dietitian will help you learn what fuel choices are optimal for your exercise regime!
Sometimes after an injury a patient experiences a gap between being discharged from formal physical therapy and feeling ready to fully return to all their activities. That’s why Viverant created the eVolution program. eVolution Foundation uses Pilates-based exercises to fully rehabilitate patients. Patients in eVolution Foundation are being treated by physical therapy staff who are certified in Pilates. They will benefit from Pilates concepts such as exercising without joint compression, strengthening from the inside out and using mind/body connections to integrate the injured part back into full body movements. Patients report feeling more free and connected to their bodies when participating in eVolution Foundation, as well as learning how to move safely and wisely.
eVolution Lifestyle is the wellness-based Pilates training program at Viverant. You can enter Pilates training as a Lifestyle client, or as a progression from Foundation. evolution Lifestyle is a private pay service that can be experienced as a private or duo lesson, or a group class. Our Pilates teachers are focused on progressing your level of fitness and teaching you healthy movement patterns that you can apply to all avenues of your life. Our clients benefit from the extensive knowledge of our highly trained staff. If you want to strengthen and lengthen your body, and improve your posture and coordination come experience eVolution Lifestyle.
Contact us today to get started.
877-609-0123 or 952-835-4512