First ask yourself if your workout was intense enough to need a recovery snack or meal.

Did you break a sweat during your workout? If you had a short, light workout and your skin remains dry, it’s good to rehydrate with water, but not necessary to recover with food or a sugary beverage.

Was your heart rate elevated? Exercising at a low–intensity rate for a short period of time is better than no exercise at all, but you won’t deplete your glycogen stores or tear up muscle tissue during a low–intensity workout.

Was your breathing difficult? A 60-minute moderate intensity class can elevate your heart rate and leave you breathing hard at times, which means you’re burning calories and earning the health benefits. Enjoy your post–workout healthy snack, but count it toward your total daily caloric intake, not as a way to justify a recovery meal.

If you’re truthful with yourself and pay close attention to how hard you work during exercise, you’ll get to know your body and learn how to refuel for energy versus eat out of habit or due to stress, boredom or other reason. Your workout can never make up for a bad diet.

Non–Fat Greek Yogurt with Fruit – is loaded with protein, which helps repair muscle tissue, and low in sugar and fat, which also makes it an ideal snack at any time of the day. Top some with fruit (1/2 cup of berries or banana) and you’ll quickly rebuild your energy needs.

Tuna on Whole Wheat – If you’re a sandwich lover, this one is for you! Adding four ounces of water-packed tuna on one slice of whole wheat bread gives you an ideal protein/carb mini-meal at a mere 220 calories. It’s an ideal low-calorie snack for people watching their body weight or trying to shed extra pounds.

Workout 3

5 side leg lifts over the handle bars / 5 reverse

10 knees to chest holding handle bars

10 lunges with back foot on step / switch legs

5 times: 1 diamond push ups with hands elevated / alternate with 2 mountain climbers

Side leg lifts – works glutes and outer thighs, it’s a great way to strengthen the muscles supporting the knee.

Stand in between the handles of the pool stairs and alternate lifting one leg over each bar then switch directions.

Knees to chest – works abdominals.

Hold the handles of the pool stairs and bend your knees to chest 10 times without touching the ground. Beginners can rest their feet on the ground in between repetitions. This is the equivalent of the captain’s chair in the gym.

Lunges with back foot elevated – Works quads, hamstring, glutes and core since the rear foot is elevated; it increases the challenge to balance on the front foot.

Place the rear foot on a step or bench and hop the front foot forward until your front knee is directly on top of your ankle. You can hold on to something if your balance is poor or perform a regular lunge. Keep your upper body upright and lower your torso towards the floor. Try not to have forward motion of your front thigh.

Diamond Push up – works the chest, front part of the shoulders and triceps.

Place thumbs and index fingers of both hands together (in a diamond shape) and lower the whole body in a straight motion parallel with the floor; ensure you don’t curve the lower back or lift the hips. Beginners can place their knees on the ground.

Mountain Climbers with cross – works the core;

From push-up position (arms straight), balls of your feet on the ground, contract your core and keep your body straight. Bring your right knee towards your left elbow and repeat with your left knee towards your right elbow. Keep your upper body stable; the cross should come from core and hips.

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