Coach Mallori

aid in muscle recovery, muscle growth and can help to replace any energy that was lost during your workout.

What to Eat Pre- & Post-Workout at Kersey Kickbox Fitness Club

You’ve likely heard that you can’t “out-exercise” a poor diet.

After that heart-pounding kickboxing workout, it’s imperative to refuel with high-protein, nutrient-rich foods. I’m always ready for a sweaty kersey kickboxing workout, especially one that’ll burn a lot of calories and work up a sweat in a short amount of time.

However, if you’re adding kickboxing to your routine to help you reach your fitness goals, it’s important that you pair it with the right nutrition. Fueling your body pre-workout can help improve performance and refueling your body with the right types of food post-workout can

Adjusting when you consume your meals may also be beneficial. Approximately, two to three hours before exercise try to consume a balanced meal/ snack containing fast absorbing carbohydrates, protein, and fat with 2-3 cups of water.

Here are a few yummy pre-workout meal/snack suggestions: peanut butter with a banana, Greek yogurt with berries, oatmeal with fruit, or hummus with crackers.

Hydration is critical for optimal performance. During the workout its essential to replenish your body with fluids to prevent dehydration. On average, its best to try and consume between a ½ to 1 cup water every 20 minutes.

Above all, keep in mind that water is depleted more rapidly than any other nutrient. A diet to support fitness must provide water, energy, and all other nutrients.

After completing that amazing Kersey Kickbox workout, its crucial to consume a post-workout meal/snack containing carbohydrates and protein with 2 cups water.

Here are a few yummy post-workout meal/snack suggestions: turkey on whole grain wrap with veggies, post-workout recovery smoothie with a high-quality protein powder, grilled chicken with vegetables, spinach omelette with toast or tuna and crackers.

Refueling your body with nutritious, whole foods after an intense kickboxing workout is essential to performance as well as recovery. No matter your goals, make sure you’re eating enough calories to fuel your workouts and daily activities.

Meet the Editor Coach Samantha

Hi! It’s me! I’m the editor. It’s me! For those of you who do not know me, I am one of the coaches at Kersey Kickbox, as well as a part of the team behind our front desk. I have been training with the Kersey family, whether it was karate or kickboxing, since 2002 and a part of the Kersey Kickbox staff since 2018. Throughout my time at the gym, I have held the role of trainer, summer camp coach, administrator, social media curator, and newsletter editor, now I get to add “magazine editor” to that list - pretty exciting stuff!

Now that you know a little about me, it is officially time for me to say: Welcome to the first issue of Kersey Kickbox Fitness Club’s Live Your Best Life Magazine. This project is something Brandon and I have been working on for a few months now, and we are very excited to finally share it with you!

Throughout the following pages, you will find technique tips, recipes, class schedules, nutrition information, club events and so much more. At the beginning of each month, a new edition of our magazine will be released with new articles, updates and exciting surprises.

Thank you for taking your time to explore the pages of our magazine. I hope you find its contents both informational and enjoyable. If you ever have a question for the editor... well, you know where to find me.