POWER-PACKED PERFORMANCE

and stretching routines. She even creates no-noise workouts that are perfect for apartments. Her videos, ranging in length, cover a wide variety of topics including the diet parts of exercise as well as her workouts. You can choose any of her videos and jump right in!

Toya and Juice work together to bring you quality workout vid eos. On their page you can find a wide range of work from cardio to weight lifting, nu trition, and a beginner’s guide to stretch ing. You can pick your choice of length of vid eo and follow along with your weights from home for con venience and satisfaction.

How to fuel your body: An Athlete’s Nutrition Guide.

By Nikhil Choudhury

For all types of athletes, nutrition is vital for performance and progression. So, what can you do to make sure you have a healthy diet? The number one thing to remember is to eat all your meals.

“I think the big thing is making sure you are getting your meals so you’re getting enough energy to play whatever sport it is that you’re playing,” Jannet Nieves, Garfield’s nutritionist at the Teen Health Center, said.

You may skip breakfast or use ated drink to replace a meal, but by doing this, you are missing out on a lot of energy.

Many meals have carbohydrates in them, which then break down into glucose. Glucose is your body’s primary source of energy, so you need lots of it to fuel your intense workouts. It is actually rec- your workout. Some good options to get carbohydrates in are bagels, raisins, potatoes, bread, and rice. Another thing that athletes should focus on is getting enough protein into their diet. When you work out or lift weights, your muscles experience microscopic damage. In response to this, amino acids in your body provide the building block for new tissue to repair your muscles. These are how your muscles grow and get stronger. This is why it is recommended that 30-45 minutes after your workout, you should eat some sort of protein. Some good options are nuts, beans, dairy foods, and any type of meat. “A lot of weight lifters don’t eat enough carbohydrates because they are so focused on the protein intake, [but] without the carbohydrate intake it’s really hard for you to be able to fuel yourself,” Nieves said. So be careful when prioritizing what to eat, and make sure to eat an adequate amount of carbohydrates to have energy. Dairy intake is another key thing to keep in mind. Dairy is a great source of calcium, protein, and vitamin D. The sun is a

The Fitness Marshall

If you are looking for something a little different than the traditional weight lifting to improve your endurance, look no farther! The Fitness Marshall group has choreographed dances to all of your favorite songs. Their moves are sure to get you moving, and are designed to get your heart rate up and work all muscles. They have many free videos for you to follow along to their fun cross between exercise and entertainment. And if you become a Channel Supporter for $6.99 a month you get access to all of their exclusive content which includes live 30-minute sessions 2-4 times a month.

Art by Kailyn Shaw

good source of vitamin D, but in cloudy Seattle, dairy is a necessary alternative. With dairy providing lots of calcium, it is a good way to make sure your bones are in good health. Strong bones are essential to being able to do hard workouts and recover fully. When Nieves was asked about calcium intake in relation to weightlifting she said, “you’re still developing, your bones are still growing and if we are doing a lot of weightlifting you are putting a lot of pressure on those bones.” Growing teens should maintain strong bones that will be able to put up with intense, frequent workouts. Some good sources of calcium could be milk, yogurt, and cheese. When thinking about your diet as an athlete, you need to remember to eat all your meals to ensure optimal performance. Focus on carbohydrate intake to fuel yourself, then protein intake to help your body recover and repair, and remember to include calcium in your diet.

Last year, I went to Pagliacci during lunch. I tripped on the concrete in the courtyard, almost face-planted, and spilled my drink and food on my pants. Luckily no one saw me.