A Few Tips for Effective Pre-Workout Meals

Giselle Espinales is an editor and EVS operator with Fox Sports Florida in Fort Lauderdale. She previously spent time as a producer, reporter, and board operator at CBS Radio in Miami Gardens and as a sports anchor and reporter for WMDT 47ABC in Salisbury, Maryland. Away from work, Giselle Espinales enjoys working out at the gym. 

Intense fitness routines at the gym can demand a significant amount of energy from the body. That said, it is not always a good idea to consume a large meal immediately before a workout session. Fortunately, there are a number of small snacks and energy-rich food options that can boost an individual’s performance without slowing them down.

In general, individuals should seek out foods and liquids that balance carbohydrates with an average amount of protein and very little fat. A few quick snacks that meet this criteria include low-fat yogurt mixed with banana slices, hard-boiled egg whites served with hummus rather than the yolks, and a small whole-wheat sandwich consisting of chicken, turkey, or lean roast beef.

Many individuals opt for an energy bar before a workout. This can be a smart decision, but it is important to check the ingredients of the bar. In some cases, energy and protein bars can be marketed toward active individuals despite containing the nutritional value of an average chocolate or candy bar.

Pair of Marlins Players Named to Sporting News All-Star Team

The recipient of a broadcast journalism degree from the University of Miami, Giselle Espinales is a former sports reporter who now serves as an editor and EVS operator for Fox Sports Florida. Giselle Espinales' work with the network involves editing studio shows that feature area teams such as Major League Baseball's Miami Marlins.

Although the Marlins missed the playoffs for the 14th consecutive year in 2017, two of its players had memorable seasons. Outfield slugger Giancarlo Stanton led MLB in home runs (59) and RBIs (132) and also led the National League in slugging percentage (.631). The 59 home runs was the ninth-most ever hit by a player. Marcell Ozuna, meanwhile, finished the year with a .312 batting average to go along with career-high numbers in home runs (37), RBIs (124), and doubles (30). 

Both outfielders were recently recognized for their individual achievements by being named to the Sporting News' National League All-Star team. Charlie Blackmon of the Colorado Rockies was the third outfielder named to the team. The Sporting News began putting together its All-Star teams in 1925. Today, the teams are selected from consensus picks involving a panel of 43 executives. Other Marlins to earn votes in the selection process were center fielder Christian Yelich and catcher J.T. Realmuto.

A Few Simple Tips for Your First Workout

Giselle Espinales is an experienced journalist and production leader who has worked as a sports anchor for WMDT 47 ABC in Maryland and as a sports sound editor with CBS Radio out of Miami Gardens, Florida. When she is not working as an editor and EVS operator at Fox Sports Florida in Fort Lauderdale, Giselle Espinales enjoys staying fit by working out.

Many individuals want to improve their health by working out, but overcoming the nerves associated with the first day of exercising can be difficult. Fortunately, there are a few tips that can help simplify the first day at the gym.

To start, individuals should remember not to overextend themselves. The array of equipment and all of the surrounding activity can be overwhelming. On day one, individuals should focus on no more than three or four different exercises. Similarly, when lifting weights, individuals should work up to heavier lifts over time, rather than pushing their limits straight away.

Another useful tip is to keep a journal of early workouts. Tracking completed workouts can not only serve as positive reinforcement, but can also help individuals develop a more efficient routine consisting of exercises they enjoy or find effective. Finally, individuals must not forget to heal after their first significant workout. Post-workout recoveries should involve stretching and a protein rich meal.

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