Oftentimes, fitness enthusiasts are great at working out consistently but often neglect or forget about….recovery. Now, recovery can be many different things: Yoga, Epsom Salt Bath, Chiropractor, Massage, etc.
It’s important to understand that recovery is a HUGE part of a fit, healthy, and balanced lifestyle. Working out is what I call positive damage to your body. You break down or micro tear muscle fibers that adapt and grow back stronger. Also, your lungs can increase their capacity when subjected to challenging cardio. All of this is good, and recovery can further facilitate healing, reduce muscle soreness, improve range of motion, and improves & compliments overall fitness well being.
Keep in mind, there are 2 types of recovery: Active & Passive.
1. Active – Yoga, Self Stretch, Rolling on a roller, low impact cardio at a slower pace
2. Passive – Massage, Chiropractor, Epsom Salt Bath, Acupuncture, Stretch Therapist
Both are good, however, I recommend a combination or combinations from both categories to receive optimal benefit. Mix, match, and Enjoy!
Water is so important but often times we drink coffee, tea, soda, alcohol, energy drinks, juice, milk etc. forgetting that water is number one!
Granted most of the beverages above contain water. But water is best just on its….own. And as we all know most of our body is made up and functions on water. Here are the benefits of water:
1. Increases Brain Power and Provides Energy
Need a mental boost? One of water’s many benefits is an increase in brain power. Since your brain is made of 73% water, drinking it helps you think, focus, concentrate, and stay alert. As a result, your energy levels also improve
2. Promotes Healthy Weight Management and Weight Loss
Water aides in the removal of fat by-products and also helps you feel more full. Not only does this act as a natural appetite suppressant, but it also improves your metabolism.
3. Flush Out Toxins
You’ve probably heard the expression, “sweat it out.” Water consumption helps your body flush out waste through sweat and urination. This also prevents kidney stones and protects you from urinary tract infections.
4. Improves Your Complexion
Drinking water is great for your skin. It helps moisturize it, keep it soft, and removes wrinkles.
5. Maintains Regularity
When it comes to your digestive habits, being “regular” is always a good thing. And drinking water helps your body digest everything you eat as water is vital to a healthy digestive system.
6. Boosts Immune System
Want to know the easiest way to stay healthy during the cold and flu season? Drink more water! Drinking water has been directly related to a stronger immune system. Water also has been shown to reduce the risk of certain cancers.
7. Prevents Headaches
In addition to increasing brain power, drinking water also helps prevent and relieve headaches often caused by dehydration.
8. Prevents Cramps and Sprains
It’s no secret that dehydration leads to cramping. But did you know that hydrated muscles are also less prone to sprains? Water acts as a natural lubricant for your muscles and joints. Develop healthy hydration and you’ll be more flexible, less likely to experience sprained ankles, and less likely to be sore after that next killer workout.
9. Helps Regulate Your Body Temperature
Sweat is the natural cooling system of your body. And since water is a key ingredient of your sweat, your body needs enough water to properly regulate your body’s temperature through perspiration.
10. Prevents Backaches
Dehydration is often an overlooked cause of back pain. The discs of your spinal cord are made primarily of water. A lack of hydration can compromise these discs leading to back pain.
11. Improves Your Heart Health
Research has shown a link between coronary heart disease and water consumption. Water maintains the proper viscosity of blood and plasma and fibrinogen distribution.
12. Prevents Bad Breath
Bad breath is often a clear sign of dehydration. Drinking a sufficient amount of water washes away leftover food particles and oral bacteria that lead to bad breath.
13. Takes the Edge off of Hangovers
Instead of being reactive the next morning, take a proactive approach next time you drink alcohol. Alcohol consumption causes dehydration, which can lead to a hangover. However, you can offset these unforgiving consequences by drinking a glass of water with each alcoholic beverage.
14. Puts You in a Better Mood
Just as a well-oiled engine runs at top performance, so your body will also work better when properly hydrated. And when your internal systems and organs are running better, you’re more likely to feel better about yourself. In turn, you’re more likely to be in a good mood!
So maybe your new drinking habits will lead to a couple more trips to the bathroom, but your body will thank you. Start each day off right by drinking a glass of water each morning before breakfast. This will jumpstart your mind and body. This year, make it a goal to enjoy the benefits of drinking enough water each day.
Well, Summer is here. And a cold, refreshing glass of ice tea can be a great thirst quencher for sure. Plus, it has a myriad of benefits to boot!
It has a lot of antioxidants, its great for hydration, it can assist with fat loss, and has been shown to lower blood pressure. And there are some indicators that it may prevent certain types of cancer. Tea is the most popular drink in the world. And I love a cold ice tea with lots of ice and a wedge of lemon. And there are many types & flavors of tea to choose from. Black, Green, Herbal, White, and Yellow. I recommend buying your own tea bags of your choice and making it at home and chilling it in a glass container in your refrigerator. Plus, there are many naturally fruit infused flavored teas with no sugar! If you must sweeten it, I recommend adding a small amount of raw, organic honey when its almost done brewing.
When you workout consistently everything gets better….Including Sex! One of Cardiovascular exercise primary benefits is circulation which leads to positive blood flow that keeps all the body parts in working order for a healthy sex life. Strength training is a must if you work out. It increases the production of testosterone which is the hormone of arousal. And Yoga, is great for your mind, your body, and keeping you limber and flexible. On top of all this, when we look and feel better we are more confident and more desirable to our mates…It’s a Win Win! So, grab your mate and head to the gym, take a shower together afterwards (conserve water too!), then burn some more calories in bed!
For a lot of people, there is a common misconception that when you’re lifting weights is when your muscles are getting bigger and stronger. The fact is the changes take place over the next several days when you are not using those muscles again in the same manner and allowing them to recover while feeding them with good foods and plenty of water. This is when the growth & change occurs. So, it’s important NOT to rework those muscles again until they are fully recovered. There are exceptions. If you did a weight workout with your legs one day, its okay to ride a bike the next day just not to intensely. The key is variety and common sense if it’s sore don’t work it again unless the activity helps it recover. Yoga, for instance, is great for relieving sore muscles & maintaining range of motion. Also, treat yourself to massage at least once or twice a month as this is another great way to help sore muscles recover and feels really good too! Plus, it’s a good part of a well designed balance fitness program.