Recovery isn’t just about giving yourself a break; it’s when your body adapts to the stress of exercise—and gets stronger. Fortunately there are a plethora of recovery tools that can help you do that faster.
Editors John Lonsdale and Brittany Smith tested the newest offerings aimed at easing muscle soreness and helping your body get back to normal after a tough workout. These are the devices, trackers, and streaming services that’ll help you make gains faster, whether you’re a runner, triathlete, CrossFitter, or anything in between.
Krissy Jones and Chloe Kernahgan co-founded Sky Ting Yoga in 2015 in Chinatown, launching more airy, cheerful locations in Brooklyn and Manhattan following their first studio’s success. If you don’t live in the area, you can reap the benefits of their classes with the newly launched Sky Ting TV. They have options for a multitude of skill levels, time restraints, and preferences. Choose from restorative flows; mobility sessions to open up your hips and shoulders; quick, energizing mini classes; and hour-long detoxes. This is yoga sans pretension that’s perfect for cross-training days, guys who want to get better at yoga, and anyone looking to boost flexibility and mobility. Trust us when we say you’ll feel like a new human by the end—light, relaxed, and gloriously loose.
Nike’s hedged the React Infinity Run as an injury-prevention shoe (yes, a lofty statement). Roughy 16,000 miles were logged in the prototype, making it Nike’s most tested running shoe to date. In an independent study, researchers had 226 runners complete a 12-week training program, wearing either the React Infinity Run or the Structure 22. In all, they logged a total of 60,000 miles. The results showed that the React Infinity Run reduced injuries (knee, foot, shin, and calf) by 52 percent compared to the Structure 22. Reserve these for your recovery days (light shakeout runs) and short-mileage training sessions. For all the specs on the shoe, read our full review on the Nike React Infinity Run here.
Soft-tissue treatment devices like the Theragun use percussive therapy to speed up recovery by releasing muscle tension, breaking up scar tissue, and increasing blood flow—and man it hurts so good. It used to be that you could only find these in a gym or PT office, but the latest versions are priced for the average gym-goer. This is the lightest, most compact version yet, small enough to fit in your gym bag and still powerful enough to get the job done.
Massage balls target and release tight spots and trigger points (or knots) in your muscles on a deeper level than your average foam roller. This one-pound, travel-friendly version of the existing Hypersphere—which vibrates at three speeds for different levels of penetration—is just three inches in diameter, so you can really zero in on harder to reach problem areas and relieve common workout issues like plantar fasciitis, tight hips, and upper or lower back soreness.
This tiny, two-pound roller’s got some serious curves. Shaped like two conjoined massage balls with a dip in the middle, it can work like a flat foam roller for areas like your upper back and then really dig into slimmer areas like your biceps and calves. The wide and narrow ridges on the surface work together to stretch and squeeze your muscles, pushing blood and oxygen to stressed-out tissues.
The search for “clean” protein powder is often fraught with misleading marketing jargon—and as for the protein powder itself, unnecessary added sugar and fillers. We like Momentus because their whey protein comprises grass-fed whey protein isolate that’s been cold-pressed so as not to diminish the levels of branched-chain amino acids (which help build muscle and relieve muscle soreness). They also have an enzyme blend called ProHydrolase that, combined in a 10:1 ratio with protein, results in fewer GI issues (like bloating and indigestion) and better protein absorption. Their ArcFire Grass Fed Whey also has a 4:3 protein to carb ratio that refuels your body with just enough carbs for recovery—nothing more, nothing less.
Struggling with shin splints, tennis elbow, or runner’s knee? This cold sleeve fits over either arm or leg, providing cold and compression for up to an hour. Just toss it in the freezer for up to two hours to activate. It’s fitted with a Boa Fit System that lets you micro-adjust how snug the sleeve is, so you won’t struggle to keep it on your shin, knee, hamstring, or quad. Make it extra snug to get the benefits of compression to help heal an injury, or keep it more lax for regular post-workout recovery. It’ll alleviate all matter of inflammation, soreness, and pain.
Thr33‘s a community of hustling athletes hoping to eke out as much of their potential as the clients they train. Their first launch is a pain-relieving cream. Lab-tested CBD and ingredients like lanolin and menthol work to tamp down inflammation and cool on contact. Massage into tight areas post-workout or before bed so it can help soothe aggravation and get you back on your feet; or, use it before a session if you’re particularly sore.
Forget activity tracking; the third-generation Whoop (the first wrist-worn tracker allowed on MLB fields) measures how hard you work out and how well you recover from that workout using biometric data like heart rate, heart rate variability, ambient temperature, and motion. Enhanced features include Strain Coach, which recommends how hard you should (or shouldn’t) push yourself at the gym, and HR Broadcast, which lets you connect to Peloton devices, Wahoo computers, Concept2 ergometers, Strava, and TrainerRoad.
Typically, foam rollers rely on your own bodyweight to put pressure on your muscles (that’s why you drape yourself on top of them). The spring-loaded R8, which self-adjusts for different body sizes, takes the work of foam rolling by clamping around your muscles with a vise-like grip; you use the handles to push and pull. Customize the device further with SuperPlush and SuperDeep inserts, which decrease or increase the amount of pressure.
LeBron James, both Super Bowl LIII teams, and Drake all use these compression boots, which use air as a massage tool. That on-and-off pressure helps flush inflammation and post-workout waste products (like lactic acid) from your blood and shorten the muscle repair process so your legs feel fresh faster. Sync ‘em right to apps like Strava and TrainingPeaks via Bluetooth to plan and track recovery sessions within the context of your entire training regimen.
Endurance athletes require a different kind of fuel post-workout than those who train in the gym—something with a higher amount of carbs. Recoverite’s formula has a 3:1 ratio of complex carbs to protein (either whey protein isolate or organic pea protein if you opt for the vegan protein), as well as 3 g of L-glutamine to repair muscle tissue and support immune health, and a full spectrum of electrolytes.
If you’re a big runner, your feet take a beating. YogaToes helps give your toes the space they need to come back to their optimal alignment. The soft medical gel is nice and malleable, but you’ve gotta work to get them on your feet. Start with just 10-15 minutes at first since it can be intense. They’re said to ease pain related to plantar fasciitis, flat feet, and hammer toes.
It used to be that you had to go to physical therapy to reap the benefits of stim. Now you can prime your body for a workout, hasten recovery, and help heal injuries with a portable device at home or in the gym. The PowerDot 2.0 uses small electrical currents to cause muscle fibers to contract, boosting blood flow and relieving tension. The device magnetically connects to the electrode pads, making it much easier to attach to hard-to-reach spots. The app is very user-friendly to boot, illustrating proper electrode placement and offering a variety of programs. Opt from muscle recovery, training & performance, pain relief, and injury prevention.
Hi friends! Happy Friday! What’s going on this weekend? We’re celebrating Kyle and Everly’s birthday with the fam, going to the opera (!), and having everyone over for Superbowl Sunday. I also have a huge book deadline Monday morning so in between the activities, I’ll have my computer out, and blue light-blocking glasses on, nerding it up. I’d love to hear what you have going on!
Two exciting things happened this week:
– Regular fitness classes back on the schedule. I’m going to be teaching a bootcamp class and a spin class each week, and it feels so good to be back into teaching. I’ve been subbing since we moved back to Tucson, mostly because the Pilot has been gone 80-90% of the time and childcare can be tricky, but now that his schedule is more predictable, I could start teaching regularly again. I taught bootcamp this week – we did a mix of TRX, battle ropes, BOSU, and Tabata rounds- and it was so.much.fun. I felt a little piece of my soul come back to life!
– Speaking of my soul coming back to life, something else happened: I got a spot singing with a local choir. I chatted about it in this post, but the nutshell version is that I auditioned over the fall and was choir roadkill. Since then, I’ve been working with a vocal coach and practicing like crazy, and got the chance to audition again last night.
I figured I was going to celebrate either way. Even if I didn’t get a spot, I was going to celebrate the fact that I really gave it my best shot after months of lessons and consistent practice. I’d throw my aria in the trash can and have a glass of wine. BUT, I got a spot! I was really happy to be able to tell Liv and P that I didn’t quit and the hard work paid off.
I’m SO pumped and we have three big concerts each year. (I’ll share the word when get closer if any Tucson friends want to come out!) YAY.
It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.
Fashion + beauty:
– Scoping out spring and summery clothes. I’m sooooo over bundling and the revolving door of colds in our house. Bring on the sunshine! I ordered this cute leopard bikini top for our cruise and this coverup. Also loving this dress, this bodysuit, and these cute strappy sandals.
– This BLEW MY MIND. People don’t have an inner monologue? Can we talk about this? My entire day is constant thoughts in my own voice in my head. I can’t imagine it being peaceful in my brain lol. If this is you, please tell me what this is like!
Good eats + misc. finds:
– Equilibria! I’ve mentioned it a few times before, but this has helped dramatically with my anxiety. Before my choir audition, I was sitting in my car, shaking from nervousness. I put 5 drops of Equilibria CBD under my tongue and within two minutes, I felt remarkably better. While I was absolutely still nervous, it took the shaking “what the heck am I doing?” feeling away. I could actually breathe and focus. It’s a game changer for me. (If you want to give it a whirl, my link gets you 15% off. They’re also going a special promo through tonight at midnight. Use the code fitnessistadaily20 to get 20% off the first three months of any new subscription.)
– The Art of Plating event. We got to watch Kyle do his thang and compete against local chefs in a plating competition. Kyle is truly an artist and always amazes me with his creations.
This is a wagyu beef sandwich with beef fat mayo.
The crazy thing is that his meals taste even better than they look. I’m totally biased, but his recipe was absolutely my favorite compared to the other dishes. There were a lot of beautiful creations and I had a great time wandering around with Meg and madre, tasting all of the different entries.
Amanda Brooks is a running author who helps others get out of their own way to achieve major goals in running, while remembering to love the journey! She’s been recognized by Greatist, Women’s Health and others as a top fitness blogger in her over 12 years of writing.
Don’t forget to sign up for your free 21 days of Les Mills On Demand! This is one of my all-time favorite workout platforms. The instructors are knowledgeable and motivating, plus the music is incredible. There are so many different formats, you’ll definitely find something you love. Get your free workouts here.
I’m a huge fan of Daily Harvest for quick and healthy meals. Their smoothies are an almost-daily staple (such an easy way to get in a ton of nutrients) and I also love their overnight oats, soups, and bowls. Get $25 off your first order using the code FITNESSISTA. Check it out here.
Thank you so much for listening and for all of your support with the podcast! Please leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
One of the most popular trends in America is the health and wellness industry. So many people romanticize how they would look and feel if they were only healthier. While this is a great idea, not many people are up to the challenge of change and the demanding consistency that this lifestyle brings to them. However, the dream still exists and many people venture into the unknown world of health and wellness without a clue as to what they’re required to do.
If you are someone who has been learning more about wellness solutions that your body requires to stay healthy, you have probably read articles and listened to podcasts and, in general, done everything in your power to educate yourself on these ideas. The thought of health and wellness is an easy one, however, to most people, the action eludes them. Our experts have compiled a list of five wellness solutions your body always needs to stay healthy. Use these tips to keep your body on track as you learn more about the intricacies of wellness.
#1 – The Solution of Water
One of the reasons so many people fail at the idea of health and wellness is they concentrate more on the health and leave the wellness aspect out of it. However, these two ideas go hand in hand. Your body can be healthy and not well. When you think of wellness, you must think of wholeness and the idea that your body needs nothing mentally or physically, it just “is”. When your body is well that means you are well physically, you are well mentally, and you are balanced.
Water is one of the primary sources for both health and wellness because it brings that sense of balance to the body. It is a resource that the body needs to continue on the path of wellness. Sadly, most Americans don’t even think about their water intake during the day, much less get their minimum of eight glasses of water every day. Water is what brings oxygen to the major resources of the body and without it, your body could perish. Make sure you are including a daily regimen of water every day. No matter what is going on that day, always include H20 as a substitute for any other drink you may want at that time. The health and wellness individuals who include water are more balanced, have less chance at heart attacks, and are well in every area of life.
#2 – The Solution of Exercise
Many people begin ramping up their New Year’s Resolutions around November. They promise themselves they will change in the coming year by going to the gym. Many already understand that your body requires a regimen of daily exercise in order to include the wellness and health factor. However, these people fail because they set tremendously high goals for their bodies. A novice wellness individual should always consider the opportunities in front of them. If your plan is to attend the gym, then set a goal of going to the gym two days a week in the beginning. Small gains are important to achieve higher results later down the road.
The solution to exercise in anyone’s life is a crucial strategy to bring more balance to your life. You are allowing your muscles to build and you are creating an overall sense of wellness by doing so. However, if you believe you will lose thirty pounds in the first week and maximize your gains by 20% then you are setting yourself up to fail. On the other side of this coin, many will promise to exercise and then forget or not feel like going to the gym. The gym is anywhere you want it to be. If you can take a brisk walk around your neighborhood thirty minutes a day, then you have accomplished your exercise. Remember, start small and work your body into a grueling regimen of exercise that will yield higher results later.
#3 – The Solution of CBD
One of the fastest-growing industries in America today is the CBD industry. CBD is one of the hundreds of cannabinoids found in the hemp plant and has been known to build a life of health and wellness when taken regularly. When the hemp plant is cultivated, harvested, has a controlled farming process for pure products, and finally distilled, the end result is a long list of benefits the consumer can receive through the use of a variation of products like oils, salves, and powders. This farming concept helps the hemp plant yield a highly potent product that can bring many solutions to the user.
The reason CBD is so popular to date is how this cannabinoid (and others) interact with the human body. The body has an endocannabinoid system that, when activated by CBD, has been known to help alleviate pain, improve cognitive function, restore bliss and joy, aid in PTSD, and a wealth of other benefits. CBD is still fairly new to consumers and many people are learning as they go, however, scientists agree that CBD is one of nature’s most promising benefits to the human body.
When an individual begins to learn more about building their own health and wellness, they start to realize that their body currently hosts a plethora of toxins and unwanted materials it doesn’t need. This is due to the concept that over the years the body has been exposed to high sugars, needless fats, and other things the body doesn’t need. Understanding this, it’s important to consider a detox or waste handling program that can rid the body of these harsh items that prohibit you from reaching your goals.
When you can detox your body, you are allowing your entire system to reset and start from scratch all over again. This is a benefit because once you begin eating healthy after detox, you immediately start to benefit from these healthy fuel options.
#5 – The Solution of Sleep
One of the least thought about options for health and wellness is sleep. When you are considering a lifestyle change, one of the first things you think about is the food you eat. While this is certainly a viable option in your goals, you should also consider the amount of sleep your body and mind receive every night. Sleep is the way your body revitalizes and recharges itself and many Americans claim they only get six hours of sleep or less. Eventually, this can lead to serious health problems and should be monitored. Make sure you are getting your required eight hours of rest in order to stay healthy and balanced.
In The End
While considering a lot of strategies and options that can benefit your health, in the end, there are hundreds of benefits and ideas you can implement that can keep your body on track and healthy. The one thing you should always consider is including regimens that you love so you can stay consistent. When you do that, you will start seeing the results in your body and your mind that will not only keep you healthy but well also.
This post is sponsored by Dollar Shave Club. Click here and you’ll get their Ultimate Shave Starter set with Prep Scrub, Shave Butter, Post Shave Dew, Executive Razor Handle, and 2-pack cartridge all for just $5.
Over time, I’ve learned a lot about my personal skincare and hygiene routine and what truly works for me. For example, I used to wash my hair every single day and couldn’t figure out why it was so dried out and dull. Now, I wash it maybe twice a week and it’s so much healthier. I finally have a skincare routine that I love and everything is pretty much on autopilot. I have it pretty much to a science and rotate appointments: I get my nails done every 2-3 weeks, make wax appointments and eyebrow threading appointments (all these things we have to think about, right?) but when it comes to my legs, I have a hard time remembering to replace my razor and often end up borrowing (aka stealing) the Pilot’s.
Thankfully, Dollar Shave Club has me covered but by providing their amazing quality shaving supplies at a great price point.
They recently sent me their Ultimate Shave Starter set, and here’s what’s included:
Prep Scrub: this helps to exfoliate and remove dead skin cells – so good during winter because my skin has been super dry
Shave Butter: transparent for a precise shave and helps to prevent razor bumps
Post-Shave Dew: for instant hydration
Executive Razor Handle: the handle is weighted and it very high quality. It feels much sturdier than other brands I’ve tried
2-pack cartridge: each cartridge has 6 blades
My very favorite part of the set is the razor and blades. I love that they send two so you have a backup on hand! It’s nice to always have an extra on hand to replace the blades or if I’m traveling. I can detach it and take the extra blades separately.
Dollar Shave Club also sent me their 3oz. Post Shave Cream to keep my skin moisturized and protected from dryness all season long. My skin has been super dry this winter so I was excited to try it out.
I’ve been using and loving the Ultimate Shave Starter set and so has the Pilot! For his job, he has to shave regularly (no scruff allowed) so I was interested to hear his thoughts on the set. He ended up taking an extra set with him to his crash pad so he has a backup waiting for him.
If you’re like me and want to have all of the essentials on an auto rotation, check out the Ultimate Shave Starter Set. You can get the Prep Scrub, Shave Butter, Post Shave Dew, Executive Razor Handle, and 2-pack cartridge all for just $5. Check it out at DollarShaveClub.com/Fitnessista.
Thank you so much for supporting me and the brands who help to support our family.
What grooming appointments do you have to shuffle around? Any awesome tips for streamlining your routine?
Hi friends! How’s the day going? I hope you’re having a good morning so far. I taught bootcamp last night (so fun!!) and today is parents’ day at Liv’s new school. We’ve been really happy with the switch so far (it was definitely the right choice) and all of the kids and families have been so wonderful. I also have a meeting this afternoon and catching an upper body workout before picking P up from school.
For today’s post, I wanted to share some ideas on how to make your own workout plan from the Peloton workouts. This can work whether you have the bike or just use the app. (I used the Peloton app for a year before I got a bike and it ended up being the best purchase ever.)
Peloton does SO MANY things right.
– They provide safe, fun workouts with awesome music and instructors
– They give an extra motivation boost via the leaderboard in classes using their equipment (it’s so fun to see your PR on the leaderboard so you can try to PR or even pass people who are taking the class with you)
– The app has a ton of variety! They offer running, strength, meditation, bootcamp, cycling, and yoga classes
BUT there’s one thing I think is lacking, but would be a little tricky since they offer so many different programs:
customized training plans based on their workouts and the ones you like to do.
[They can have my idea and hopefully they’re already working on it!]
They do offer “programs” but that’s more of a build to a certain fitness level or event than weekly workout programs.
One of the things that can be most challenging when you’re doing new workouts is determining some type of plan or structure. You want maximum results from your effort, but also want to avoid injury and overtraining, alternate cardio intensities, and allow for adequate muscle recovery time for repair and recovery. It can seem overwhelming!
Here’s what I see: someone who rides their Peloton bike every day. YES, they’re getting awesome cardio! But there’s a chance that their routine could be even stronger if they added in some strength work and changed up the types of rides they’re doing. (I’d also recommend glute and back strengthening and hip flexor stretching from the position you’re in on the bike.)
Setting up a Peloton Workout Schedule
This post is going to be a beefy one, but I wanted to share some ideas on how to create a workout plan if you have a Peloton bike or use the app! There are a few different version: bike and app, treadmill and app, app only, and a mix of everything! Keep in mind that you don’t have to own the bike or treadmill to get in the workouts. I know a few people who have purchased this spin bike and propped their iPad to do the rides. I’ve tried a couple of their treadmill workouts through the app on a hotel treadmill and loved it! You can absolutely use the app with your own equipment or equipment at the gym.
[Please keeping in mind that these are just ideas based on my certification and knowledge. If you need specialized help, please reach out to a local certified personal trainer. As always, talk with a doctor before making any fitness changes and honor your body. Modify and shuffle as needed.]
How to combine Peloton with other workouts (+ sample workout plans!)
Thursday: 30-minute Intervals Run or 30-minute HIIT Ride
Friday: OFF (10-minute Restorative Yoga)
Saturday: 30-minute Fun Run or Groove Ride + 10-minute Glutes & Legs Strength
So tell me friends, how do you structure your workouts each week? Do you go with the flow or try to plan in advance? If you need help setting up a workout plan, I have a podcast episode and PDF all about this here!
Hi friends! Happy Monday! How was the weekend? We went to the Zoppé circus with friends, Kyle and Meg came over for dinner, I caught a yoga class, and blasted through some book-related work stuff. I hope you had a great weekend, too!
For today’s post, I wanted to share my latest Trunk Club since I ended up loving so many new pieces. I have a new stylist named Daniel and LOVE him. I switched stylists after I was getting sent similar items and thought it would be a good chance chance to change things up. Daniel picked pieces that fit my style and paired them with a couple of newer items that I wouldn’t have tried on my own. Fun fact: if you sign up using my referral link, he’ll be your stylist, too! He sent me messages and asked questions via the app before putting my trunk together so I was very excited to see the goods in person.
When I pulled this dress out of the box, I instantly knew that it was a keeper. I feel like I’m always struggling to look put together during the winter months – I’m either in a sweater and jeans or bundled up to the max – and love that I could wear this with tights and booties if it’s cold and with sandals or low-top sneakers in the spring. This dress is made of beautiful lightweight fabric and fits well.
I didn’t really know what to think of the booties when I first took them out of the trunk, but when I put them on, I knew I wanted to keep them. They give a little bit of height and have a little bit of huarache-style weaving on the top. The heel is thick and feels heavy when you hold the shoe, but very light and comfortable when you’re wearing them. They’ll definitely be a staple for spring!
You can add in accessories and extras to the trunk, like sunglasses, underwear, pajamas, and hats. I saw this hat and thought it would be cute for the cruise!! I like the way it looked on, but didn’t know if I’d end up wearing it much, so I sent it back. (To all of my friends out there who can regularly wear hats and rock them, I clap for you. But in my heart, I’m just not a hat person unless I’m going to Telos and haven’t washed my hair.)
I had no clue if I could pull this one off. It gave me Samantha from Sex and the City vibes, and also flasher vibes haha. It was super cute and I was surprised how much I actually liked it, but I didn’t see myself wearing it regularly so I sent it back. (I’d probably get some raised eyebrows at preschool drop-off.)
We’re planning a Vegas trip and I thought this would be cute for a dinner out! It fit well – even though the ruching on the back is a little intense – but was shedding glitter everywhere, so I sent it back.
I didn’t end up trying the jacket since I have a similar one and skipped on the sweater because I’m ready for winter to be OVER. Bring on all of the spring and summer clothes!!
If you’re interested in trying Trunk Club, check out my full review here! [Just a heads up that none of these Trunk Club posts are sponsored! I just use it and love it, so wanted to share the goods with ya.]
Some of my favorite things about it:
– You can see all of the pieces before they’re sent and can reject pieces to be replaced by something else. For example, if I see on the app that they’re going to send a black tank top and I already own a couple, I can decline that piece and request something else in the comments, like “please send a casual dress instead.”
– If you have a Nordstrom card, the styling service is free!! Usually it’s $25, which goes towards any product you’d like to purchase.
– You can do everything through the app. I’m not a huge app person – like there are less than 10 that I really love and use frequently – and this one makes the entire process so convenient. You can message your stylist directly through the app, schedule a pickup for your Trunk, and browse outfits that your stylist puts together for you.
The most common question I receive on Instagram and in blog comments:
Is Trunk Club better than Stitch Fix?
For adult clothing, the answer is 100% yes. The quality of Stitch Fix’s clothing has really gone downhill. I also got to the point where I felt like my stylist didn’t read any of my comments. (Once I said, “Please no more tunics” and I think the algorithm thought I said, “Please send all the tunics!”) I feel like the quality for Trunk Club is so much better. We still use and love Stitch Fix for the kids’ clothes, but I got a Stitch Fix delivery for myself a couple of months ago and was extremely disappointed.
Have you tried Trunk Club? Where do you buy or order most of your clothes? I order a lot from Nordstrom and have recently fallen in love with Everlane. If you want to try out Trunk Club, my referral link is here! You’ll get Daniel as your stylist and he’s awesome.
Thanks for stopping by the blog today and hope you have a happy Monday!
xoxo
1: Combine all ingredients in a bowl and whisk to combine. 2: Transfer to a jar and store until ready to use. 3: When you are ready to make hot chocolate, add 2 tablespoons of the hot chocolate mix to a mug. 4: Heat 200ml of your favorite nut milk and whisk to fully combine.
Not sure about you, but I’m down for pretty much anything that takes very little time and saves you a ton of money. With the main priority of food being “convenience” these days, sometimes it’s hard to remember that you can almost always recreate any pre-made mix from the store at home. In comes this amazing superfood hot chocolate!
This mix is loaded with beneficial foods like collagen, maca, Chaga and Lion’s mane. Sweetened with coconut sugar, the amount of sugar per serving is definitely lower than most hot chocolate mixes out there. All you have to do is take a couple spoonfuls and add your favorite non-dairy milk or water and you’ve got a better-tasting hot chocolate than you can buy from any store.
Santa has the sweetest life. He does literally nothing for 364 days (I’m sorry, but we all know the elves do the grunt work and Mrs Claus is the brains of the operation), then pulls one all-nighter that basically consists of flying around the world with intermittent breaks to eat some cookies, thus cementing his place as most loved human on the planet. Honestly it’s kind of BS if you ask me.
But I’ve gone off on a tangent and should probably start again.
You may have noticed that the world has really taken its Christmas-ing up a notch in the last few days. And with only nine sleeps left until Santa come down the chimney to take all the credit deliver the pressies, what an opportunity we have to take advantage of the Christmas cheer with this very special little Christmas workout that I’ve come up with. Basically it’s a drinking game, except heaps more fun (?? maybe??) because you get to do exercises instead of shots, which means you’ll wake up with a tighter booty instead of a whopping great hangover. You’re welcome.
So here’s how it works...
There are a bunch of rules that you have to follow (below). Each rule has an exercise attached to it. Tally up your exercises throughout the day, and complete them before going to bed that night. [If you have a social event on that inhibits your abilities to safely complete your exercises at night, you can roll them over to the next day – ouch!].
The rules…
When you hear a Christmas song: 5 squats When that Christmas song is being sung by Mariah Carey: 20 burpees When someone tells you to have a Merry/Happy/Good Christmas: 10 lunges When you walk past a bunch of drunk people having their Christmas party: 10 push ups When your kid asks you how many sleeps until Santa comes: 10 tricep dips When your kid pulls the Christmas tree over on himself: 30 mountain climbers (and maybe secure it better next time, yeah Jess?) When you buy something online: 5 supermans When that something is for yourself: 20 high knees (also, good on you, you deserve it)
OK so your challenge between now and Christmas Day is to implement your Christmas Workout. That’s 8 days of bonus exercise for you, Team. Think of it as my gift to you.
Experiencing stress is common. There are a variety of triggers (e.g. work, social situations and unexpected events) that cause you to psychologically evaluate that you cannot cope with the situation, causing a physical response from the body (e.g. increased heart rate, breathing rate, and sweating) in the form of a ‘flight or fight’ response. It is important to reduce stress, due to the risk of chronic stress negatively impacting physiological health, psychological health, and general well-being.
Chronic stress is reported to induce the following negative health conditions:Mental Health Problems
Psychiatric disease onset such as depression and anxiety is associated with stress-induced dysfunction of the medial prefrontal cortex, which is the part of the brain responsible for cognition and emotion regulation[1]. Counseling coupled with stress reduction exercises is recommended to decrease the impact of stress-induced mental health decline.
Chronic stress is responsible for instigating negative emotion, which stimulates insulin and glucocorticoids which increases cravings for calorie-rich food[2]. This can result in the development of a binge eating disorder followed by rapid weight gain and the risk of obesity. Reliable treatments are available to assist those struggling with excessive weight gain. Additionally, there is an increased risk that unintended weight loss may occur, due to increased energy metabolism and reduced digestion functionality associated with being in a high-stress state[3].
Burnout Syndrome
Burnout syndrome describes a state of exhaustion due to sustained, intense, psychological, emotional and physical overload[4]. Burnout Syndrome is common in athletes that train excessively and become physically exhausted where the result is a decline in performance and well-being. The same can happen with overworking where incurred prolonged, severe psychological stress combined with a lack of sleep or fatigue can cause extreme exhaustion. Sufficient rest and lifestyle changes are essential to recovery following burnout.
Sexual Dysfunction
Sexual dysfunction is common in both men and women that experience stress. In men, erectile dysfunction (ED) can occur[5]. It is important for men experiencing ED to change their lifestyle to reduce stress or source safe reliable treatments if immediate stress relief is not attainable. For women, stress can reduce sexual sensation and arousal due to difficulty concentrating and relaxing[6].
Skin Problems and Hair Loss
Recent research reports that chronic stress is associated with the worsening of skin conditions such as eczema[7]. Hair loss can also be a consequence of high stress, however, it is suggested that this may be due to more traumatic psychological stressors rather than daily stress triggers[8]. Hair loss can be treated with effective treatment from a reliable source, such as Pharmica Online Pharmacy.
How can exercise reduce your level of stress?
Exercise is reported to decrease stress-induced anxiety and is positively associated with improvements in well-being[9]. Even low-moderate intensity exercise conducted for as short as two weeks is associated with decreasing anxiety sensitivity; which can contribute to significant stress reduction[10]. Furthermore, exercise stimulates the release of endorphins which are responsible for inducing feelings of happiness and euphoria which can positively improve mental health[11].
Exercise is also important for ensuring sleep quality, where stress-induced fatigue can be mediated and in turn reduce consequent stress.
What is the recommended level of exercise necessary to reduce your stress?
Low to moderate-intensity exercise is recommended, the minimum exercise does can be as little as 20 minutes per week[11]. However, for more significant results, increased frequency and intensity are recommended, such as 30 minutes per day for 4/5 days per week.
The mode of exercise should be in line with your interests and can consist of a wide range of activities such as running, cycling, swimming, circuit training and resistance training. It is advisable to start off with a low intensity before increasing either work rate or duration to avoid fatigue or injury. 30 minutes 3/4 days per week might be practically difficult; usually, it is more manageable to increase the duration or intensity slightly and implement exercise less frequently (e.g. 3 sessions of 60mins moderate exercise per week, or shorter duration but higher intensity) to enable sufficient rest and manageability relative to other commitments.
It is very important to equip yourself for exercise, especially if you are new to the activity or exercise intensity. You don’t need to spend a lot of money, but depending on activity; activewear, earphones and stable footwear may be useful to motivate and prepare you.
What are the other effective stress-busting solutions?
There is a range of other approaches to reducing stress[12], which are definitely worth trying either as an alternative to exercising or possibly in combination:
• Meditation – This only takes 5-10 minutes to effectively reduce stress. Often overlooked, meditation can be a very effective coping strategy.
• Lifestyle changes – Obvious… but sometimes not that easy. If something is causing you to experience chronic stress you may need to make a behavioral change such as working less, going to bed earlier or identifying a coping strategy. Being proactive is crucial.
• Medication – may be prescribed by a doctor to assist with symptoms of stress such as anxiety and depression.
• Counseling – Therapy can help with relief from symptoms of mental health diseases such as anxiety and depression brought about by stress. It may offer an effective solution if other strategies are unsuccessful.
I’d love to hear what you have going on!
