Summer Challenge Instructor Tips - Amy Carlos

Sweat Shoppe Instructor Tips - Amy Carlos

1) How do you replenish after class?

I don't get a lot of time after class, because I'm either racing to take a shower before the baby wakes up, or rushing to get to work on time.  Pound some water, get a shower, then have some greek yogurt and oatmeal when I get to work... and more water.

2) Favorite Post Ride Beverage?
I'm a huge advocate of chocolate milk (No added sugar Nesquick in skim milk), and when I get a chance, I'll vanilla whey protein to it.

3) Favorite Post Ride Meal or Snack?
Peanut butter (all natural) and jelly (no sugar) sandwiches (on whole wheat bread).  Or greek yogurt with chia seeds.

4) Pre & Post Ride Fueling Tips
Early mornings are tough because 9 out of 10 people roll out of bed and right onto the bike.  I used to always ride on an empty stomach - I would drink and Emergen-C and then ride.  I never understood why I would run out of gas 3/4 through class.  Then I got pregnant and had to make myself eat something before riding in the morning.  I started having a slice of whole wheat bread with peanut butter, or a multigrain Eggo waffle with almond butter - and it was a whole new game.  I had more energy to get through an entire class without stressing.  Eating too much before can be nauseating, but something small and powerful 15-30 minutes before can provide huge benefits.  It only takes about 2 minutes to slap some peanut butter on a slice of bread, and it's portable.  You can eat it on your way to class... since you should be there 15 minutes or so before you start to ride anyway. **After riding, I'm lucky if I get to eat something within 2 hours... mornings are crazy, and worky.**

5) Tips on how to go from Sweaty to Fab the quickest

I'm one of those people who might shower too much.  I need to shower immediately after I get home from a ride because my skin is so susceptible to breakouts.  But, I can go from sweaty mess to ready for work within 45 minutes - with my hair this short, it has to be washed daily anyway, so I have to make the time.  I often find that I continue sweating after the shower... and that was gross.  I started getting into the shower with the water on the cooler side to lower my temperature back to normal, and then get some good hot water going - no more sweating post shower.

6) Stretching Tips
Stretch more often than you think you need to.  I sit at a desk for the better part of 8 hours every day.  Yes, we stretch for a few minutes at the end of class, but that's not nearly enough.  If you're not able to make it to a yoga class, even just touching your toes while sitting in your desk chair can make a difference.  Or sit one ankle on top of the other knee while seated and lean forward - great stretch for the hips/glutes.  If nothing else, try to stretch for a few minutes before you go to bed - even 2 whole minutes can make a difference.