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Edit: workout.php
<!DOCTYPE html> <html lang="en-US"> <head> <meta charset="UTF-8"> <meta name="viewport" content="width=device-width, initial-scale=1.0" /> <link rel="icon" href="img/favi.png"/> <title>Nutri Health System - Workout</title> <link rel="stylesheet" href="css/components.css"> <link rel="stylesheet" href="css/icons.css"> <link rel="stylesheet" href="css/responsee.css"> <link rel="stylesheet" href="owl-carousel/owl.carousel.css"> <link rel="stylesheet" href="owl-carousel/owl.theme.css"> <!-- CUSTOM STYLE --> <link rel="stylesheet" href="css/template-style.css"> <link href='http://fonts.googleapis.com/css?family=Open+Sans:400,300,700,800&subset=latin,latin-ext' rel='stylesheet' type='text/css'> <script type="text/javascript" src="js/jquery-1.8.3.min.js"></script> <script type="text/javascript" src="js/jquery-ui.min.js"></script> <script type="text/javascript" src="js/validation.js"></script> </head> <body class="size-1140"> <header role="banner"> <!-- Top Bar --> <div class="top-bar background-white"> <div class="line"> <div class="s-12 m-6 l-6"> <div class="top-bar-contact"> <p class="text-size-12">Contact Us: +501-916-2649</p> </div> </div> <div class="s-12 m-6 l-6"> <div class="right"> <ul class="top-bar-social right" style="margin-top:2px;"> <a class="text-orange-hover" href="contact@nutrihealthsystem.com" style="margin-top:18px;font-size:13px;">contact@nutrihealthsystem.com</a> </ul> </div> </div> </div> </div> <!-- Top Navigation --> <nav class="background-white background-primary-hightlight"> <div class="line"> <div class="s-12 l-2"> <a href="index.php" class="logo"><img src="img/nut.png" alt=""></a> </div> <div class="top-nav s-12 l-10"> <p class="nav-text"></p> <ul class="right chevron"> <li><a href="index.php">Home</a></li> <li><a href="about.php">About</a></li> <li><a href="healthy.php">Healthy Life</a></li> <li class="active-item"><a href="services.php">Services</a></li> <!--<li><a href="blog.php">Blog</a></li>--> <li><a href="contact.php">Contact</a></li> </ul> </div> </div> </nav> </header> <main role="main"> <!-- Content --> <article> <header class="section background-primary text-center;" style="padding:0rem 1.25rem"> <h1 class="text-white margin-bottom-0 text-size-50 text-thin text-line-height-1" style="text-align:center">Blog</h1> <img src="img/about.jpg" title="" alt=""/ style="margin-left:24%;"> </header> <div class="section background-white"> <div class="line"> <h2 class="text-size-30">Pre And Post Workout Diet Tips You Must Follow </h2> <div class="first" style="float:left;width:70%;margin-right:2%;margin-bottom:10%"> <p>With the increasing risk of disease and alarming levels of obesity, people are moving towards increasing their level of physical activity and workout. Physical activity is essential for maintaining a healthy body and mind. It not only helps in burning the excess calories you consume daily, but also makes you aware of your stamina, endurance, and physical fitness level. A toned body increases your confidence and prevents the onset of chronic diseases such as hypertension, diabetes, and cancer. Here are the reasons which will increase your motivation levels and will encourage you to start doing workout regularly to feel good and also to look good..</p><br> </div> <div class="second" style="float:right;width:28%;border:2px solid green;margin-bottom:7%;"> <img src="img/pre-and-post.jpg" title="" alt=""> </div> <ul> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><b>Banana:</b> Rich in Potassium and simple carbohydrates which are broken down quickly boosting the glycogen stores.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><b>Apple and walnuts:</b> These foods are loaded with vitamins, minerals, antioxidants and serve as a good snack for sugar cravings.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><b>Greek Yogurt with Berries:</b> Berries are rich in antioxidants and are high in fibre. Greek yoghurt provides you with enough protein to prevent muscle breakdown and depletion.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><b>Fruit Smoothies:</b> Smoothies contain milk or yoghurt as the base and fruits that add flavour, vitamins, and minerals. They act as a reliable source of carbohydrates and can be consumed before starting a workout.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><b>Sweet Potato:</b> It has complex carbohydrates and sufficient vitamins and minerals and is a good substitute for potato. It’s high fibre content and low glycemic index prevents a sudden rise of blood glucose levels and helps in maintaining sustained energy levels throughout your workout.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><b>Oats:</b> Will keep you full and satiated even when you are burning calories. Oats are rich in soluble fibre, which help in keeping your blood glucose levels well regulated, and under control.</span></span></span></li> </ul><p><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><span><b>What To Eat After Workout:</b></span></span></span></span></p> <span><b>What To Eat After Workout:</b></span> <span style="font-size: large;">In order to recover the depleted muscles and glycogen stores after a workout, one should eat both protein and carbohydrates.</span> <p><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;">Following are some suggestions for a pre-workout fuel:</span></span></span></p> <br> <ul> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><b>Eggs:</b> These have high biological value protein and are loaded with vitamins including vitamin B6, B12, A and minerals such as magnesium, iron, zinc and copper which help our body in tissue repair and prevent nutritional deficiencies.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><b>Q</b><b>uinoa:</b> Good source of protein which actually is a grain. It helps to replenish the depleted glycogen levels giving you energy and helps your body to fight against fatigue. (<a href="https://www.drshikhasharma.com/product/quinoa-500-gram/">You can order Quinoa from here</a>)</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><b>Salmo</b><b>n</b><b>:</b> Fish is a great source of lean protein and is considered to be white meat which is low in saturated fat and healthier as compared to red meat.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><b>Chicken Breast:</b> Good source of low-fat protein. It helps to build muscle mass and to prevent loss of muscle tissue.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><b>B</b><b>anana with peanut butter:</b> Banana gives you potassium, carbohydrates, magnesium which help you in the recovery process in case your body suffers a tissue injury or mild ligament tear. Peanut butter provides you with adequate protein and healthy monounsaturated fats.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><b>Vegetable sticks with low-fat hummus dip:</b> Hummus contains chickpeas, sesame seeds, olive oil and is a very healthy and nutritious protein-rich dip. Chickpeas contain amino acids which promote muscle protein synthesis and vegetables gives you fibre and satiety. This option prevents you from bingeing and overeating.</span></span></span></li> </ul> <p><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><b>Some Key Points To Focus On:</b></span></span></span></p> <ol> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;">The body needs carbohydrates to provide energy for the workout.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;">Protein is required to repair and heal the muscle tissues which undergo stretching, and wear and tear.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;">Try not to indulge in overeating before a typical workout session because it will make you feel sluggish and sleepy.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;">Keep yourself adequately hydrated by drinking sufficient water to replenish the fluids you may have lost during the workout.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;">Do warm-up for at least 10 minutes before you begin your exercise session to activate your muscle fibres.</span></span></span></li> <li><span style="color: #000000;"><span style="font-family: Calibri, sans-serif;"><span style="font-size: large;"><span>Always take adequate rest and at least 6-7 hours of sound sleep, as it will help you out in recovery from fatigue and exhaustion.</span></span></span></span></li> </ol> </div> </div> </article> </main> <!-- FOOTER --> <footer> <!-- Social --> <!-- Main Footer --> <section class="section background-dark"> <div class="line"> <div class="margin"> <!-- Collumn 1 --> <div class="s-12 m-12 l-4 margin-m-bottom-2x"> <h4 class="text-uppercase text-strong">Quick Links</h4> <li><a href="index.php">Home</a></li> <li><a href="about.php">About</a></li> <li><a href="healthy.php">Healthy Life</a></li> <li><a href="consultation.php">Services</a></li> <!--<li><a href="blog.php">Blog</a></li>--> <li><a href="contact.php">Contact</a></li> <ul> </div> <div class="s-12 m-12 l-4 margin-m-bottom-2x"> <h4 class="text-uppercase text-strong">Useful Links</h4> <ul> <li><a href="privacy.php" title="Privacy Policy" alt="Privacy Policy">Privacy Policy</a></li> <li><a href="terms.php" title="Terms and Conditions" alt="Terms and Conditions">Terms and Conditions</a></li> <li><a href="subscribe.php" title="Subscribe" alt="Subscribe">Subscribe</a></li> <li><a href="unsubscribe.php" title="Unsubscribe" alt="Unsubscribe">Unsubscribe</a></li> </ul> <ul> </div> <!-- Collumn 2 --> <div class="s-12 m-12 l-4 margin-m-bottom-2x"> <h4 class="text-uppercase text-strong">Contact Us</h4> <div class="line"> <div class="s-1 m-1 l-1 text-center"> <i class="icon-placepin text-primary text-size-12"></i> </div> <div class="s-11 m-11 l-11 margin-bottom-10"> <p><b>312 Main St,</b><br><b> North Little Rock, AR 72114, USA</b></p> </div> </div> <div class="line"> <div class="s-1 m-1 l-1 text-center"> <i class="icon-mail text-primary text-size-12"></i> </div> <div class="s-11 m-11 l-11 margin-bottom-10"> <p><a href="/" class="text-primary-hover"><b>E-mail:</b> contact@nutrihealthsystem.com</a></p> </div> </div> <div class="line"> <div class="s-1 m-1 l-1 text-center"> <i class="icon-smartphone text-primary text-size-12"></i> </div> <div class="s-11 m-11 l-11 margin-bottom-10"> <p><b>Phone:</b> +501-916-2649</p> </div> </div> </div> </div> </div> </section> <hr class="break margin-top-bottom-0" style="border-color: #fff;"> <!-- Bottom Footer --> <section class="padding background-dark" style="text-align:center"> <img src="img/nut.png" title="foot-logo" alt=""> <a href="http://www.nutrihealthsystem.com" title="Nutri Health System" alt="">Nutri Health System © 2019. 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