Metro Life Fitness Bootcamp

What Are
ELECTROLYTES?
And Why Do Your Muscles, Kidneys and Heart Love Them?

If you guessed that electrolytes have something to do with electricity, you're right! Muscles and nerves are tissues that react to electrical impulses, but do so adequately, they depend on a few key molecules. Such molecules enable and lubricate diverse activity between these hard-working cells. For example, to contract muscles, you'll require the right combination of Calcium (Ca2+), Sodium (Na+), and potassium (K+). In your body, and indeed in all known higher life forms, the electrolyte balance regulates the hydration of the body through cellular membranes. The blood pH level, muscular activation and nerve function all depend on the electrical conductivity of these salty chemicals.

Claudiu Popa, PTS, OAS

Effective and Natural Electrolyte Replacements

Dried Apricots
Salted Almonds
Bananas
Avocados
Potatoes

"Tomato soup is a good source of electrolytes and will keep you warm this winter"

Recipe of the Month

Salmon Roasted in Cilantro Salsa

1 poblano pepper
1/3 cup fresh lime juice
2 green onions, sliced
1 cup fresh cilantro leaves, chopped
1 tsp canola oil
1 18 oz salmon fillet, skinned
(wild pacific salmon)

Instructions:
1. Preheat oven to 350 deg F
2. Roast pepper by laying it directly on a gas burner or beneath a broiler, turining with tongs until charred. Place in paper bag to cool then remove skin. Remove seads and cut into thin strips. Combine pepper strips, lime juice, onions cilantro, oil and salt; purée.
3. Place salmon into baking dish. Pour cilantro salsa from blender over salmon, coat on both sides. Bake 20 to 25 minutes until cooked to your liking.
To serve, slice fillet into pieces and spoon salsa from pan over top of each portion.

Serve on a bed of quinoa and enjoy!

Take a Hike!

What could be better for the heart and soul than trekking through towering mountains, lush fields, thick forests and spectacular deserts - while burning up to 600 calories per hour! Hiking utilizes all the muscles in your lower body - targeting your glutes and hamstrings on the way up, and your core and quads on the way down - but it offers much more than a good workout. A recent study conducted at the University of Michigan cites that exercising in a natural environment versus an urban environment improves cognitive functioning, relieves stress and improves overall well-being.

Calorie Burn
Cross-country:453 calories per hour
Uphill: 627 calories per hour

Research shows that uphill hiking (concentric muscle contractions) helps lower triglycerides, a risk factor for heart disease, while downhill hiking (eccentric muscle contractions) improves the glucose tolerance, the body's ability to remove sugar from the blood.Both up - and downhill activities help reduce LDL cholesterol and promote weight loss.

Metro Life Fitness Bootcamp

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