Work smarter, not harder. Ever heard that? Seems like a good idea. When it comes to working out, we can optimize our results if we integrate good pre- and post-workout rituals. These simple and effective tools and tips can help you get the most from your exercise regimen.
ENERGY BOOST
Sometimes it’s a chore to even get to the gym, and many of us rely on caffeine to give us our get up and go. And, while there are plenty of supplements on the market with caffeine, they tend to give too big of a dose. This can lead to dependency and a really tough withdrawal period if you ever want to stop taking them. Instead, try having a cup of green tea 15 minutes before you start your workout. Not only does green tea have caffeine but it is also full of antioxidants which can lower your risk of cancer.
PLAYLIST
The right tunes or podcasts are super helpful when you really want to you get your sweat on. To help you get motivated and stay motivated, be sure you put the “play” in your “playlist” because, especially with cardio, workouts can get tedious. Next time you are on the elliptical and want to quit, pull up some comedy on YouTube and watch how the time flies as you laugh your butt off while working your butt off.
BUDDY SYSTEM
Even the most dedicated fitness enthusiasts can have a hard time getting a workout in. Maybe an injury took you out of commission for a couple of weeks or your job has taken over your life and you’ve slipped behind on your fitness goals. Next time you want to binge watch your weekend away, ask a friend to take a walk around the neighborhood with you. Or try out a new class at the gym, or a dance class or go for a historical walk in a town you’ve been meaning to check out together. Get your body moving any way you can and keep it moving. Friends that sweat together, stay together.
TAKE A BATH
After working out, we usually hit the showers. Fast and convenient, showers are efficient, but to help your sore body recover faster, consider taking a bath with Epsom salts. Most bathers enjoy a warm bath, but studies are now showing the benefits of an ice bath post-workout. Sit in some chilly (50 to 59 degrees Fahrenheit will suffice) water, ideally up to your chest, for 10 to 15 minutes to reduce inflammation and speed up the recovery process.
SELF- MASSAGE
A massage feels great and also improves blood flow and reduces inflammation which helps your muscles recover faster so you experience less of those post-exercise aches and pains. Besides applying your favorite massage oil, you can also use a foam roller or a tennis ball to make the most of your rub down.
SLEEP
Rest may be the single best recovery tool there is. When we sleep our body rebuilds, repairs and regenerates, and we don’t have to lift a finger. Shoot for at least 7-9 hours of sleep per night and add a couple more after a particularly tough workout.
DON’T DO DRUGS
Many of us reach for the aspirin or ibuprofen (NSAIDs) to get through the pain from a brutal workout. But there is a better way. Natural Hemp oil is becoming more widely recognized as an anti-inflammatory and analgesic substance and can help reduce some of the throbbing that follows a hard workout without inhibiting the ability of the muscle fibers to heal themselves. Additionally, NSAIDs (Nonsteroidal anti-inflammatory drugs) are hard on our bodies and can potentially cause long-term damage the kidneys, heart and stomach. If you must resort to aspirin or ibuprofen, use the lowest dose possible for the shortest amount of time you can.
Use these workout rituals to enhance your results and your life.
Guest Blogger
Erika Long loves corgis, curry and comedy. Always searching for the next great snuggle, flavor or laugh, she inspires people to live their best life now. When not writing, Erika can be found at her local brewery dominating Harry Potter trivia night.
