Stay Healthy Like the Pros

field-sport-ball-america

Let’s get ready for some football!  With the Super Bowl approaching, it’s a reminder of how amazing professional athletes are at maintaining such a high level of performance. Sure, it IS their job and they are blessed with the time to train consistently, but even more importantly, they have the time and support to incorporate great recovery techniques. This is where most of us regular people fail.  Whether it’s work, kids, school, or a social life, who has extra time for stretching and foam rolling?  I mean, we find the time to squeeze in a quick workout, how can you ask for more than that?  But let me tell you, it is SO important to incorporate this into your workout routine.

stretching

The harder we push our bodies the more we should focus on self-treatment, especially if our goals include improving our exercise regime and preventing injury.  Though I am always happy to help, visiting me more often than your regular tune ups is not my goal!  

Here are 4 tips you should incorporate into your post workout routine:

1. HYDRATE HYDRATE HYDRATE with water and a “post recovery” drink that contains:

  • Branched Chain Amino Acids (BCAA) – to support muscle repair
  • Antioxidants – to fight free radicals that are created during exercise
  • Supplements – support joints, muscles, circulation, blood and more

**My Recommendation!  Arbonne Phytosport After Workout

Arbonne Phytosport Set_banner_image

Check out the Phytosport nutritional benefits and email frontdesk@embracehealingwell.com to order.

 

2. STRETCH & FOAM ROLL

Do this AFTER your workout not before. Also, do it on your off days!

  • After your muscles have been warmed up, all stretches should be held for AT LEAST 30 seconds, 1 minute is even better. Remember to breathe while you’re stretching and feel those muscles open up and release.

** My Recommendation!  A foam roller, “The Stick” and trigger point ball should be your best friends! I bought all of them from Amazon.

Foam roller The Sticktrigger point ball

 

3. YOU ARE WHAT YOU EAT

Don’t undo your great workout with a quick fast food meal. If you don’t have the time, have a protein shake (you can combine this with your post recovery drink, it tastes like a strawberry milk shake!). If you do have the time, eat a good healthy meal with protein, healthy fats and veggies.

**My Recommendation! Arbonne’s protein shake has all the amino acids you need to help rebuild muscle and easily absorbable in your GI tract. Check out the advantages of Arbonne’s Protein Shake compared to other similar shakes.

Chocolate Protein Shake Mix_facebook_image

4. GET YOUR ZZZZZZZs

Sleep is when your body works to recover. At least 7-8 hours is ideal. It may seem like a lot, but your body needs it and you’ll reap the benefits in more ways than one!

sleep

**My Recommendation! Use your iPhone. iPhone has a bedtime reminder in the alarm/timer section. It will alert you 30 minutes before it’s time for bed. I don’t have an android but they may have one too.

 

Let me know how you’re doing with these tips!

If you need suggestions for stretches or awesome recipes, email me! frontdesk@embracehealingwell.com

Read more about stretching in a previous blog post.

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