GRAND FORKS WELCOMES MAP FITNESS
Grand Forks has a new specialty gym at 5600 Gateway Dr (infront of the new Wal-Mart called MAP Fitness. MAP stands for Megan Ashley Pierce, the subject of our cover story from last December. What does MAP Fitness bring to the table? It’s theL.A. style of fitness you wouldn’t get anywhere else in town; the personal time with “MAP” she can give you every time you stepfoot in the door. Dumbells, kettleballs, plyo boxes, TRX supsen-sion-traning bands, battle ropes, power sleds, medicine balls, trac-tor tires, agility ladders, monkey bars, rowing machines,treadmills, Jacobs ladders, spin bikes and more. All of this cappedoff with a massive 25 foot projector screen with boasting music,and 80 feet of astroturf from the Alerus turf.Make no mistake, every time you leave the facility, you’ll have been given a workout like no other. But the thing that makes thisextra special is all those items mentioned above make it everysession unique and fun; you’ll hardly do the exact same thingtwice. While offering 1 on 1 or small group training, she also offersspecality classes which she’s certified in- bootcamps, spin, TRXand especially, “Insanity.” Insanity is a high-end nonstop workoutthat keeps you on your toes from start to finish and was started byformer football player Shaun T.Different workouts are tailor-made to what your fitness goals are,whether that be weight loss or sports performance. Insanity, for example, will make you surely quicker but at the same time willtake away a tremendous amount of calories each session.Visit her website www.Map-Fitness.com or on Facebook.
GRASS-FED BEEF MAY OFFERHEALTH BENEFITS
Grass-fed beef is healthier than grain-fed beef, and may even behealthier than chicken, says Jo Robinson, author of the book "Pas-ture Perfect."Grass-fed beef is up to three times leaner than grain-fed beef, andcan have up to 15 fewer calories per ounce than meat from agrain-fed cow. Grass-fed meat also provides more and more bal-anced omega-3s and omega-6 fatty acids, which help guardagainst a variety of ailments.Researchers have found grass- fed beef also contains two newlydiscovered "good" fats, and more beta carotene, vitamin E andfolic acid. These health benefits decline significantly with eventhree months of grain feeding, even if the grain is organic."What's not in grass-fed beef that is in grain-fed beef is important,too," Robinson told the magazine Mother Earth News.For instance, mad cow disease has never been found in grass-fin-ished beef, and it is far less likely to contain dangerous E. coli bacteria. Grass-fed beef has "no extra hormones and no traces of antibiotics ó only cleaner and more wholesome meat than ordi-nary beef by far," she says. Feedlot cattle may eat "all kinds of products in addition to grain, including chicken manure, chickenfeathers, newsprint, cardboard and municipal garbage waste."Expansion of the grass-fed beef market in the U.S. still faces hur-dles, due to the fact that most livestock expertise has centered ongrain fed animals for many years, and the feeding, slaughter andhandling of grass fed animals is very different. Robinson says,"Everything has to be right for it to be an excellent product, andthere isn't a school or an Extension agent to teach you the ropes."She hopes that USDA will start supporting the research and exten-sion needed to bring better quality beef to more American con-sumers.
EASY WAYS TO EAT LIKE AN ATHLETE
It is common to pair an exercise routine with a plan to cut caloriesand improve eating habits. While this good old fashioned ap- proach to getting in shape is a smart and healthy one, it's impor-tant that your new diet provides adequate nutrition to fuel your exercise.Food is your body's energy source, and giving yourself a boost of energy before your workout is a sound strategy for powering your workout. Afterward, you will have depleted a good portion of your energy reserves, so it's important to refuel post-workout, aswell.While your doctor or a nutritionist can help you determine your body's exact needs based on your physical activity level, age and body type, you can get started keeping these tips in mind:* Create an eating plan that incorporates carbohydrates and pro-tein, as well as fat in moderation. Carbohydrates are what the body converts into glucose, which in turn, muscles use for energy.Protein slows the absorption of carbs, prolonging your body's ac-cess to the energy they provide. Your body needs moderateamounts of fat, too, which can be found in a wide range of low-fatfoods such as milk and lean meats. Aim to incorporate each of these food categories into every meal.* Timing when you eat will affect how much energy you have toexercise. A small snack before you get started may give you the power you need for a successful workout.* Before beginning a workout, start with a warm-up. Rather thanstatic stretches (holding a stretch for a period of time), which canactually have an adverse effect on your muscles, incorporate a dy-namic stretching routine with more movement to get blood flow-ing, increase muscle temperature and kick-start your nervoussystem.* While working out, and throughout the day, stay hydrated. Aimfor at least 8 glasses of water a day, and more if your workoutsare strenuous or lengthy. Also avoid caffeine, which may give youa short-term boost but actually dehydrates your body.* Within one hour of finishing your workout, refuel your muscleswith a dairy-based protein beverage. Milk contains high-quality protein and essential amino acids that can be particularly benefi-cial in building and maintaining muscle mass when combinedwith exercise. Several recent studies suggest low-fat milk after exercise can help increase lean muscle."Milk is an excellent source of natural protein," said Blake Atkin-son, director of brand management for Shamrock Farms. "For people looking to build and tone lean muscle, a smart addition totheir post-workout nutrition is a beverage that contains calcium,vitamin D and potassium, all of which are essential nutrients natu-rally found in milk." One example is the new Rockin' Refuel Lean Recovery, a protein beverage made with 100 percent real milk has the recommended2:1 carb to protein ratio for muscle recovery. The beverage offers17 grams of high quality protein with no sugar added. Just as you need to give your car gas to make it go, your bodyneeds fuel to perform its best, especially when you're starting anew fitness program. Proper nutrition will give you the energyyou need to create new healthy, active habits to last all year long.For additional tips to help you manage nutrition along with your new fitness routine, visit www. rockinrefuel.com.
H E A L T H / W E L L N E S S
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