As you plan out your fitness regimen, don't forget about resistance training. Many people would rather do cardio than lift weights, but many studies have shown that body composition changes most effectively and lasts longer when we tax our muscles. There are a couple reasons for this...

After we finish an intense session of resistance training our bodies begin to recover from the muscle exhaustion. This process includes replenishing the depleted energy sources as well as returning the body to normal body temperature. This takes time, and results in a higher metabolism for hours after we have finished working out. This effect is known as Excess Post-Exercise Oxygen Consumption. Studies vary, but some estimate this state lasting as long as 36 hours. What does this mean? It means your calorie burning after resistance training is higher than normal for 36 hours! Cardio doesn't have the same effect for nearly as long. Therefore, to have the most effective results on bodyfat and muscle toning, be sure to include resistance training that taxes all muscle groups on a weekly basis. At LAB5 our workouts exhaust the muscles in addition to elevating your heart rate for the duration of the workout. Your high metabolism and fat-burning will be maximized! Try our PowerLabPilates and TRX classes for the maximum resistance LAB5 has to offer, they offer intense resistance training while fully engaging your core muscles... and of course, they are fun too.

 

Instructions

Preheat oven to 450 degrees F. Place salmon fillet on heavy duty foil large enough to wrap around salmon. Sprinkle with salt, pepper, garlic, and minced dill. Top with lemon slices and sprinkle with chopped green onions.

Bring up foil around salmon and pinch edges to seal, leaving room for expansion in the package. Place on baking sheet and roast at 450 degrees F for 20-25 minutes until salmon is opaque and flakes easily when tested with fork.

 

LAB5 Mods: 1. Substitute salt with an extra squeeze of lemon 2. Line your pan with aluminum foil, add a spritz of non-stick spray... it'll make clean-up a breeze 3. Check the salmon at 15 mins to avoid drying the fish out (remember it cooks even after being pulled out of the oven)

 

Got a favorite healthy recipe? SHARE IT WITH LAB5!

New to Yoga?

 

"I can't touch my toes" and "I'm not flexible" are the two top reasons, or excuses, I hear from people when asked about their resistance to yoga. Then, there is the being 'new' at something--worried that we will be surrounded by people that have been practicing yoga since birth and we'll never be as good as them. I enjoy many forms of exercise and fitness, and I believe that in whatever you do, yoga makes you do it better. Yoga has become an island of sanity for me. A way to be of the world--not in the world and its chaos. It has enabled my inner strengths to come through and shine. My healthy mind and my healthy heart make my healthy body! Our yoga mat becomes a mirror to ourselves, showing us the way you do anything is how you do everything. Yoga teaches us to be calm, and that love is the strongest force on this planet! It's not about your pose but your state of mind, your breath, your presence. I like to crack a smile and have a few laughs in my practice. Remember, it's yoga practice, not yoga perfect. I teach a Power Vinyasa Flow style of yoga that links breath with movement while moving from the core. You are only as strong as your core, and, only as young as the spine is supple. Reverse the hands of time, and open your heart up to you. Yes, we will work hard. Yes, this practice will challenge you. Yes, you will see the results show up in your body and your life. When in doubt, breathe.

 

By: Cassandra Mitchell  

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