Manduka is here to help you find out which mat is right for you.
Download the app
Fitness memberships, workout classes, wellness services, beauty appointments and more.
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.
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.
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:
Pro Tip: Take stretching seriously! Commit to making it a part of your workout routine every time.
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.
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.
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.
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.
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.
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.
Things are weird. Times are changing. It seems like just when we’re starting to get a grip, there’s another surprise. When it comes to beauty, we've had to adapt on our own due to salon closures, keep an eye on preparations and protocol changes during those closures, try to know what we’re doing before booking an appointment once they reopened, and maybe even brave the journey back to the salon. Whether you live in a place where salons are open, you’ve experienced a second shutdown, or you straight up haven’t had a haircut since March, we can all probably agree that we’re expecting some differences in the salon and spa world thanks to COVID.
We wanted to gauge how everyone is thinking and feeling about all this, so we put out a poll on our Instagram, asking you all what you expect from beauty salons right now.
Here’s what you had to say...
53% of you have returned to the hair salon by now, while 47% of you have not. This makes sense, because every area of the country is different when it comes to cases, closures, and mandates, and every person is different when it comes to risk and safety.
While many hair salons have begun operating outdoors due to government regulations, 58% of you said you’re fine with getting your haircut indoors, while the other 42% are more comfortable keeping it outside.
58% of you said you’d rather go to your hair salon than have your stylist come to you. I get it, home is a safe space, probably shouldn’t let any outsiders in.
69% of you said you’re “totally!” going to tip more for services once you start receiving them again. During this time without our stylists and aestheticians, I think we all realized how much we need them and appreciate them, and many of us are willing to show them a little extra gratitude to make up for the time we spent apart.
But, most of you aren’t. 56% of you said you have not cut or colored your own or a friend’s hair, because it was too risky, while the other 44% just “had to!”
Only 29% of you have returned to nail salons, while the rest are sticking to at-home manicures. Maybe we’re all just getting really good at it? But probably, it’s because a lot of them are still closed down, or because it’s a little more difficult to get a pedicure outdoors (we need our massage chairs!).
Our last poll question asked about what differences you’ve all noticed when heading back to the salon, and you all had a lot to say...
It’s a beautiful thing to see how the salon and spa community has come together, taken precautions, and adjustments, all so they can continue to help us look and feel our best. If you haven’t spoken to your stylist lately (or even if you have), don’t forget to shoot them a thank you and let them know you appreciate them.