Frequently Asked Questions in Apex
Find out the answers our gym in Apex NC frequently give to members seeking to learn more about The Performance Dojo. Learning more about the goal of our program and its benefits can help you find the fit for you. If you have a question you don't see answered below, reach out to your team at The Performance Dojo at (919) 367-6519.
- Eat a balanced meal that is high in carbohydrates, moderate in protein, and low in fat and fiber about two to three hours before your workout. This will help you maintain your blood glucose levels and prevent gastrointestinal distress. Some examples of foods you can eat are oatmeal, eggs, toast, chicken, rice, or pasta.
- Have a small snack that is easy to digest and contains both carbohydrates and protein about 30 minutes to one hour before your workout. This will help you boost your energy and muscle protein synthesis. Some examples of snacks you can have are a banana, a protein bar, a yogurt, or a whey protein shake.
- Stay hydrated by drinking water before, during, and after your workout. You can also drink sports drinks or coconut water if you sweat a lot or exercise for longer than an hour.
- Avoid eating foods that are high in fat, fiber, or sugar right before your workout as they can cause stomach upset or cramps.
Pre-workout is a dietary supplement that contains ingredients designed to help enhance athletic performance. Pre-workout supplements, sold as a powder, capsules, or gummies, consist of ingredients like caffeine, creatine, and amino acids that together, synergize to purportedly increase exercise output by maintaining energy levels and warding off fatigue. It gives you an extra BOOST.
After strength training, the nutrients that will most help with recovery are protein, carbohydrates, and healthy fats. Protein helps repair and build muscle, carbohydrates help restore glycogen stores and provide energy, and healthy fats help reduce inflammation and support hormone balance.
It’s recommended to eat a snack or meal that contains these nutrients within one to two hours after your workout to optimize your recovery. The amount and ratio of these nutrients may vary depending on your individual goals, preferences, and tolerance. However, a general guideline is to aim for 20-40 grams of protein and 2:1 or 1:1 ratio of carbohydrates to protein.
Here are some examples of quick and easy snacks or meals to eat after your strength and conditioning class:
- Grilled chicken with roasted vegetables and rice
- Egg omelet with avocado spread on whole-grain toast
- Salmon with sweet potato
- Tuna salad sandwich on whole grain bread
- Tuna and crackers
- Oatmeal, whey protein, banana, and almonds
- Cottage cheese and fruits
- Greek yogurt with granola and berries
- Chocolate milk
- Protein bar or shake
The strength and conditioning structure has two areas in the gym with 3-4 exercises per area. Typically a bench strength area, kettlebell area, carrying drill, landmine section, back extension, and Keiser machine. Each exercise is specifically programmed to improve functional strength and coordination.
The typical program recommendation is 3-4 times a week on-site and other days walking, swimming, biking, stretching, etc.
No need to stretch before. We program foam rolling and stretching in the workout for the first 15 minutes. We do recommend if you have harder areas you need to address, come early and stretch here. We can help.
Increasing muscle mass can help you tone up and lose fat by boosting your metabolism and improving your body composition. Muscle tissue burns more calories than fat tissue, even at rest. So the more muscle you have, the more calories you burn throughout the day. This can help you create a calorie deficit, which is necessary for losing fat.
How much weight you should lift for strength training depends on your fitness level, goals, and the type of exercise you’re doing. However, a general rule of thumb is that you should start with a weight that you can lift comfortably 12 to 15 times with good form. This is usually about 60-80% of your one-repetition maximum (or 1RM), which is the weight that you can only successfully lift one time. We will be coaching you through the process and either pushing you to lift more or telling you to lift less (if there is a technique issue or injury prevention focus).
You get sore after working out because you have caused micro-damage to your muscle tissue and triggered an inflammatory response in your body. This is especially common when you try a new exercise or increase the intensity or duration of your workout, Muscle soreness after working out is usually not a sign of anything serious and will go away on its own within a few days. However, it can be uncomfortable and interfere with your daily activities and exercise routine. That’s why it’s important to take some steps to prevent and relieve muscle soreness after working out.
- Hydrate: Drink plenty of water to prevent dehydration and flush out toxins from your muscles. You can also drink sports drinks or coconut water to replenish electrolytes and carbohydrates.
- Nutrition: Eat a balanced diet that includes protein, carbohydrates, and healthy fats. Protein helps repair and build muscle tissue, carbohydrates help restore glycogen stores and provide energy, and healthy fats help reduce inflammation and support hormone balance. You can also take protein supplements or eat anti-inflammatory foods, such as watermelon, cherry juice, pineapple, ginger, or turmeric.
- Foam Roller: Massage the sore muscles gently with your hands or use a foam roller or a massage tool to apply pressure and break up some of the soreness. This can help increase blood flow, reduce inflammation, and improve range of motion.
- Stretching: Stretch the sore muscles gently and hold each stretch for 15 to 30 seconds. This can help keep the muscles limber, relax the muscle fibers, and prevent muscle tightness.
7:00am - 6:30pm
7:00am - 6:30pm
7:00am - 6:30pm
7:00am - 6:30pm
7:00am - 6:30pm
Saturday & Sunday