DAY CARE IS BACK!!

Day Care Begins June 1st! Day Care is available Monday thru Thursday  for the 8:15 & 9:30 Classes only. (ages 2+, $5 per child) You must register 24hours in advance!  Please register online at

www.xtendbarreencinitas.com or give us a call  at 760.436.4700

What To Do For Sore Muscles

I've just challenged myself in my workout- I know I'm going to be sore tomorrow! What can I do to help?

 During high levels of physical activity, your body produces lactic acid because the muscle’s demand for oxygen gets too high and the blood cannot deliver all the oxygen it needs. In order to produce energy needed for the muscles to function, the body begins a process that works without that oxygen and its through this process a byproduct is created: lactic acid. The lactic acid builds up and gets locked inside your muscles and since it is an acid, it has the ability to cause a burning sensation within your muscle‘s tissue.

The best thing to do is to get moving! Breaking up the lactic acid buildup will help alleviate the pain. 

A nice hot bath will help too, try stretching in the tub or right after you get out. Muscles are easier to stretch out when the are warm.

Try eating these vitamin rich foods: 

 Pineapples

Pineapples contain an enzyme by the name of Bromelain. This enzyme helps reduce pain and inflammation in joints. Bromelain is also good for muscle soreness.  

 Berries

Berries contain antioxidants called polyphenols. These strong antioxidants protect cells from damage. Blueberries, cranberries, raspberries and blackberries all contain antioxidants. 

 Salmon

Organic and wild caught salmon contain the best sources of EFAs (essential fatty acids). EFAs fight muscle soreness and also inflammation. Adding this fish to your diet is an easy way to help reduce achy muscles.

 Nuts

Nuts are high in Vitamin E, which can help strengthen your muscles, keeping soreness to a minimum. A daily intake of various nuts will help keep your muscles from being sore after each workout.

Avocados

Potassium is lost both through sweat through muscle burning. Replace potassium by enjoying an avocado or a banana, both rich in the mineral! 

Vitamins that Reduce Muscle Soreness

Daily consumption of antioxidant vitamins can limit soreness of muscles. Vitamins C and E are very effective antioxidant defenders against  damage to muscle tissues. Citrus fruits, melon and berries contain large sources of vitamin C. Vegetable oils, leafy green vegetables and whole grains are also rich in vitamin E.

Just remember to listen to your body and take a "rest day" if you need one!

Dance Does a Mind Good!

This is such an inspiration! 

Yet another reason to LOVE dance, good for your body and your mind! 

Come Around and Give the Xtend Barre Workout a Try!

Zuri kicking booty "around" the barre!

If you haven't tried it yet, what are you waiting for?!

Meet you at the BARRE!

6 Bloat Busting Foods!

Feeling Bloated? 

Here's a list of 6 bloat busting foods to help you loose the bloat and feel better:

Avocado

While sodium can cause water retention, potassium has the opposite effect, helping you appear slimmer. Bananas are known as a great source of potassium, but avocados actually have much more of the mineral.

Whole Wheat Tortilla

Insoluble fiber, the kind found in most whole grains, like brown rice, whole wheat pasta, and whole wheat bread (as well as fruits and veggies) acts like a broom in your digestive tract, sweeping the contents through and keeping everything working smoothly. Strive for 25 grams of fiber a day—increase intake gradually.

Yogurt

The probiotics in yogurt help reduce swelling and inflammation, and improve digestion. Stick with an unsweetened, lowfat Greek-style yogurt, which offers more protein and fewer refined carbs.

Fennel

Along with peppermint tea and ginger, fennel is a superstar when it comes to aiding digestion. It soothes the smooth muscles of the bowel, minimizing swelling. Fennel is rich in potassium and a phytonutrient called anethole, which may also reduce inflammation in the stomach and elsewhere in the body.

My favorite recipe for fennel is: 

Slice fennel lengthwise, then crosswise. add 2 tbsp capers, 1 tbsp lemon juice, 1 tbsp olive oil, and 1 large garlic clove chopped. toss with a hand full of mint leaves and season with salt and pepper.

Melon

When you're dehydrated, your body retains fluids, causing you to look like you've gained a few pounds. Drinking unsweetened, no-calorie liquids, like water and tea, is beneficial, as is eating water-packed, low-acid fruits and vegetables. Melons, cucumbers, and lettuces are all high in water and low in acid, and trick your body into releasing some of its stored fluid.

Dried Plums

Dried plums and plum juice (100% pure) are naturally rich in potassium and sorbitol, a digestive stimulant that draws water into the large intestine. This helps promote bowel regularity.

Sooo, what we're saying one more time is EAT YOUR FRUITS AND VEGGIES! Apparently being "regular" is kind of a big deal! :)

Belly Flattening Meal Plan

Get your belly ready for public! Follow this meal plan for a flat, beach-ready belly!

Breakfast

1 poached egg over half a whole wheat English muffin with 1 cup sliced fennel sauteed in 1 tablespoon olive oil. Sprinkle with 1 tablespoon sliced basil and cracked black pepper. Serve with fresh peppermint tea (crush fresh leaves and steep in hot water).

Total calories: 287

Morning Snack

1 cup plain, nonfat Greek-style yogurt with 2 tablespoons roasted, unsalted sunflower seeds and 1 tablespoon honey.

Total calories: 277

Lunch

1 cup cooked Israeli couscous tossed with 2 pitted and chopped dried plums, 1/4 cup diced red bell pepper, 1 tablespoon minced red onion, 1 tablespoon homemade vinaigrette, and 1 tablespoon toasted pine nuts.

Total calories: 406

Dinner

1 reduced-fat whole wheat tortilla, filled with 3 ounces grilled shrimp, 2 tablespoons mashed avocado, 1/4 cup fresh bell pepper salsa (diced red bell peppers, red onion, and chili pepper with lime juice), and 1 cup baby arugula. Follow with a cup of fresh peppermint tea.

Total calories: 285

Remember, adding fruits and veggies to meals you already eat will help too! Here's a few easy ways to add a serving of the good stuff:

Drop some blueberries to your yogurt snack, or your morning cereal.

Double-up vegetables at dinner by serving both a cooked veggie and a green salad.

Add an extra tomato or piece of lettuce to your sandwich.

Throw some raisins into your lunchtime salad.

Toss a handful of spinach, mushrooms, broccoli, or onions into your egg-white omelet.

 

Congratulations to our April Challenge Winner!

Congratulations, Emily Graves! 

Our lucky April Absurdity winner, Emily, received an amazing Xtend Barre goodie bag 

as well as a unlimited month of classes... Free!