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8 Ways to Recover Like a Pro
Fitness
Published Monday Sep 03, 2018 by Brittany Raine

8 Ways to Recover like a Pro

Recovery

A killer sweat session is good for the mind, body, and soul, but not without a recovery plan. From taking a fitness class on the MINDBODY app to finishing your daily run, it's so important to not only care for your muscles, but your well-being as a whole. 

Whether it's snacking right or making time for that *oh-so-good* stretch, we've got five easy tips to help you successfully recover and get your body back to the workout grind. 

Hydrate

This might seem like a no-brainer, but whether you just completed a strenuous bootcamp or rejuvenating yoga class, it’s important to replace the fluids lost during exercise. Make it a goal to consume at least two liters of water per day. Tack on a bottle refill (or two) if your workout had you really sweating.

Pro Tip: Grab a few organic mint leaves, slice up some citrus and add them to your water for a thirst-quenching treat.

Stretch

Light stretching before and after your workout can help facilitate quick muscle recovery by reducing lactic acid build-up and improving circulation. Stretching is proven to help your range of motion and flexibility in addition to improving your performance in the long run. Try these simple movements, holding each for one minute:

+Pigeon

+Calf Stretch

+Quad Stretch

+Scissor Stretch

Pro Tip: Take stretching seriously! Commit to making it a part of your workout routine every time.

Roll Out

Foam rolling is a great way to speed up recovery and can ease soreness by breaking up tight knots of tissue and enhancing blood flow. Experiencing discomfort is part of the process, and does your body good—however, if you’re experiencing sharp, unexpected pain, pause and speak with your doctor before continuing.

Pro Tip: Looking to release tension in a targeted spot? Try a roller ball. Rubber, lacrosse-style balls can get into those tight areas where you need centralized, deep tissue relief.

Supplement

Juices, smoothies and nutritional supplements are all post-workout ways to assist in your body’s recovery. It’s crucial to get a mix of protein and carbs into your system fast, ideally within 20 minutes of completing your workout. Determine what your body needs—maybe it’s watermelon juice’s soothing effect that helps get more oxygen to muscles, or pomegranate juice’s antioxidant-packed ingredients that decrease muscle soreness (specifically in your arms).

Pro Tip: Looking to pick a protein powder that benefits your specific workout plan? True Nutrition offers the ability to customize your powder and flavor through easy-to-use tools and a helpful support staff.

Snack

Reach for foods rich in omega-3 fatty acids, such as hemp, flax seeds and chia. Nuts and blueberries are also great sources to help these fatty acids speed up recovery and reduce inflammation. Check out this article for more snack ideas.

Pro Tip: Plan ahead and buy from the bulk section at your local health food store. Create portioned bags with an omega-3 “trail mix” so you can snack healthy on the go.

Skin

Athletes are more likely to be exposed to heat, friction, oils and sweat. Used gym mats are a key offender of holding onto oils, which can lead to acne issues. Take good care of your skin by cleansing heat rash and turf burn, washing areas prone to breakouts after every session and moisturizing.

Pro Tip: Keep facial wipes in your gym bag so you can do a quick cleanse before (and after) your workout.

Massage

Prevent inflammation in worn-out muscles by booking a 30-minute to 1-hour massage after an intense workout. If you can't swing an afternoon at the spa, circle back to your foam roller and incorporate a foot massager into the mix. Regular foot massages can decrease the risk of injury.

Pro Tip: Rub marjoram essential oil on sensitive spots for added relief and relaxation.

Relax

For the final piece to your post-workout puzzle, mix Epsom salt into your hot bath. The salt’s minerals will be quickly absorbed through the skin, alleviating muscle pain and inflammation when combined with hot water. Though it’s not long-lasting relief, this remedy is almost instant.

Pro Tip: Post-bath, rub coconut oil onto damp skin for a soothing, smoothing and moisturizing effect.

Brittany Raine MINDBODY
Written by
Brittany Raine
Consumer Content Program Manager
About the author
A free-spirited farmgirl from New York, Brittany traded her job as a journalist and newspaper editor for the San Diego sunshine. Brittany now leads the curation of all creative content. There are rumors she was Middle Earth's warrior elven queen in a past life.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

1
Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

2
Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

3
Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

4
Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.