HOW TO TAP IT BACK!

Ever wonder if you are doing a tap back correctly? Here are some tips for perfecting the awesome ab focused move. 

TAP IT BACK:

Tap backs are designed to work the core. Instead of pulling your body up and down with the momentum of a jump, think of a tap-back as a standing ab crunch — just subtle movement. 

Start a tap back in hand position 3. While riding in this position, don't lean too far forward — knees should remain behind the feet while your hips are positioned over the seat, glutes engaged. 

To tap it back, keep minimal bend in the elbow, engage your lower abs, and without momentum, slowly shift the hips back further over the saddle, as your chest moves toward the floor. The movement shouldn't appear big or jerky.

As you release your abs, your body will naturally pop up.

BOOM! Tap Back!

Pre-Workout Nutrition

> PRE-WORKOUT NUTRITION <

Now that we have all made the Shift, let’s talk about how we can maximize our workouts through nutrition. As you know, we burn a ton of calories in just one 45 minute Shift class. I mean, those push-ups and tap backs are hard-core, and we want to be able to last!

The debate continues about what and when to eat before a workout for optimal performance. If you exercise on an empty stomach, will you burn more fat? Do cars run without gas? Of course, the answer is no. Our metabolism is like a fire; we need to start it with good nutrition when we wake up and continue to fuel it throughout the day to keep it burning and performing at its best. 

Whether you exercise in the morning, afternoon or evening, there are some foods that can help you perform your best throughout a workout. Let’s take a closer look.

First, prioritize carbohydrates. This is the body’s preferred energy source during exercise. Carbs will raise your blood sugar, giving you a boost of energy for muscle contraction right before your workout. To prevent yourself from crashing, I recommend pairing your carbs with some fat and protein to slow down the digestion of the carbs. Typically, if you have less than 45 minutes before your workout, your food will not be fully digested.  For 5:30/6am morning Shifters, a liquid form of nutrition is best. Think shake or smoothie. You will want it to have a good amount of carbohydrates (think fruit and greens) in combination with some fat and protein. (protein powder, yogurt, almond butter). If you have a little more time pre-workout in the morning another great option is oatmeal (whole grain carbs) with a tbsp. of almond butter and a scoop of protein powder mixed in. Top with some cinnamon and voila, delicious pre-workout meal!

If you Shift it in gear later in the day, the meals you consume earlier will have an impact on how you perform throughout your workout. Make sure your lunch includes a source of carbohydrates; think salad with lots of greens, some protein, like chicken and beans, or chicken and brown rice. Use your snacks in between meals to boost your nutrition even further. 60-90 minutes pre workout, think English muffin with peanut butter and banana slices.

In a nut-shell, here are simple to prepare, pre-workout foods that will boost your performance;

  1.  Whole grain English muffin or toast with nut butter and fruit slices
  2. Eggs and fruit
  3. Smoothie or shake containing fruit, protein and fat
  4. Brown or jasmine rice/Quinoa with avocado and chicken (a protein source. Can be beans, beef, etc)

How much to eat depends on the frequency and intensity of your workouts. The more you Shift, the more you need! Eat foods you know your stomach can handle, and make sure you feel satisfied.  No one wants to go into a workout feeling full and stuffed! Listen to your body; it will steer you in the right direction.

Hungry for more? Tune in next time to learn about post-workout nutrition. Question? Contact me via Julia@Verve360nutrition.com, to find your personal nutrition balance and be one step closer to your health and fitness goals!