Looking for something fun to do this weekend and do something for a good cause? Join Fit36 on Saturday, 2/24 at noon for The Cupid’s Run to help find a cure for neurofibromatosis. Use promo code HALFOFFTEAM and join our team Fit36cupids at checkout! To learn more go to https://cupids.org/cupids-undie-run/ #fitcupids #run #cupidsrun #runinyourundies #runforthecause #fit36fitness #endnf

Nutrition with Megan: Have you ever heard the phrase “Abs are made in the Kitchen” or “you cant out exercise a bad diet”? These sayings do have some truth behind them, but eating healthy doesn’t have to be bland and boring. It can be delicious. Nutrition and exercise go hand in hand you need both to have and maintain a healthy body. Check back here every Wednesday for yummy recipes and nutrition tips from Megan!

Want to tell the world how much you love FIT36 - Vote for us for 5280’s Top of the Town Best Fitness Studio/Gym! Voting is simple: · Step 1: Visit http://vote.5280.com/top-of-the-town/ · Step 2: Sign in with your name and email address · Step 3: Under the “Sports, Fitness and Outdoors” category find “Best Studio/Gym” · Step 4: Type FIT36 and Hit Submit. 1 Vote Per Email Address

Come warm up on this cold Monday afternoon by joining me for our new fast paced Pulse circuit! I'll be training at 4:15 and 5:30! 💪💦😅

Make #presidentsday a #bicepday in celebration of George Washington. #strong

Wondering what to eat before and after your next HIIT High Intensity Interval Training (HIIT) workout? This type of workout involves moving quickly between cardio, bodyweight exercises and weight bearing exercises. The combination of these movements elevates the heart rate and gets the muscles working hard. This means the body needs both energy and nutrients to perform and recuperate. The intensity of HIIT can cause muscle loss if the body doesn’t have the nutrients to support it, which defeats the whole purpose of working out! Here are a few nutrition tips to make your HIIT workout as effective as possible. What to Eat Before a HIIT Workout Carbs are energy- they provide fuel to exercise at our maximum levels. Without them, it is likely you’ll feel more sluggish than normal throughout the workout. In addition to carbs, protein plays an important role in your pre-workout nutrient routine. Only a small amount of protein is needed, and it is ideal to consume easily digestible proteins, to prevent an upset stomach. Here are a few quick snack ideas for 30-60 minutes before your workout: Apple with a hard-boiled egg Sliced banana on a rice cake Greek yogurt with berries What to Eat After a HIIT Workout Much like your pre-workout snack or meal, good carbs and lean proteins are most important for your post-workout. Once you’ve crushed your HIIT session, your body is depleted. Now, it’s time to replenish the energy used and recover those muscles. Similar to the timing before a workout, you also want to consume your post-workout snack or meal within 30-60 minutes of your cool-down. If you can’t eat a meal right away, be sure to grab a snack within about 20 minutes for optimal recovery, so you don’t completely tank the rest of the day. A few quick meal ideas for after your workout: Egg white omelet loaded with vegetables and a side of fruit Peanut butter and banana in a whole grain wrap A chicken or turkey sandwich wrap Hydration is Key! While eating right before and after a workout is important you can’t forget to hydrate. As we sweat we lose fluids that should be replenished following a workout but drinking enough water before your session is just as important. Don’t let your performance decline part way through; be sure to stay hydrated during your workout, too. Drinking another 8-ounces for every 20 minutes of intense movement will keep you on your toes and pushing maximum performance.

MARLON'S MOTIVATION MONDAY A life without the pursuit of greatness will always feel incomplete. Life isn’t easy and neither is becoming great at something. What do you love to do more than anything else in the world?

RUN CLUB at MAX TAPS is cancelled today.

It is never too early to start thinking about summer. Join us for our new 12 Weeks to Slim Down for Summer Series starting March 5th!

Check out my interview with Jeff and Leigh, get to know them and find out about our promotions and upcoming series you won’t want to miss out on!

Spread the love, get a friend to join #FIT36 this month and you both will receive 25% of your first/next month of membership! #workoutbuddies #swolemate Happy Valentine’s Day!!