If you find yourself rushing on to the next task right after a workout without taking the time to give your body some much needed TLC, here are three easy things you can start doing now to incorporate some self-care routines into your day. What you do after your workout matters as much as the hard work you put in during a sweat sesh. Try these three tips to take your recovery to the next level.
1) Hydrate 💦
Being dehydrated can reduce performance as well as slow down the recovery process. Exercise increases the body’s need for water and electrolytes so if you are exercising daily and then rushing through your day and forgetting to maintain hydration levels you could be doing more damage than you think. Water is life. Staying hydrated is an essential factor in keeping the metabolism running hot, reducing cravings, and stabilizing blood sugar levels. It also plays a vital role in removing waste toxins from muscle damage during exercise. Increasing your fluid intake can help prevent toxins from building up in the body and negatively impacting the immune system.
Water also plays an essential role in helping the cells in your body in the regeneration process. So not only are you helping your body to recover faster by maintaining proper hydration and electrolyte balance, you’re helping your skin, hair, heart, etc regenerate. Even if you are just sitting on the couch your body is hard at work and needs plenty of hydration to do its job well. It’s important to include electrolytes in your water to be sure you are getting the minerals your body needs to maintain its fluid balance.
Tip: Consume a minimum amount of fluid equal to half your body weight in ounces every day. Start early in the morning and hydrate throughout the day. For example, a 150 lb person would need to consume a minimum of 75 fl oz per day and much more if you are sweating a lot. Add Ultima Replenisher to maintain electrolyte balance. Ultima is made with electrolytes and trace minerals: Potassium, Magnesium, Sodium, Chloride, Calcium, Phosphorous and vitamin C, and zinc. Plant-based colors, real fruit flavors, sweetened with organic stevia and has no sugar, carbs, or calories. Vegan certified, non-GMO project verified, keto, paleo, and gluten-Free.
2) CBD Powers
CBD (cannabidiol) comes from hemp plants and works with your body’s natural biochemical balancer – the Endocannabinoid System (ECS). Endocannabinoids are found in many of your body’s key functions; the central nervous system, immune system, brain, organs, and joints.
The endocannabinoid system (ECS) is a group of cannabinoid receptors located in the brain and throughout the central and peripheral nervous systems, consisting of neuromodulatory lipids and their receptors. There are two main types of receptors in the ECS, CB1, and CB2. CB1 receptors are primarily located in the central nervous system and brains of mammals, and CB2 are generally found in the peripheral nervous system.
MuscleMX Pure CBD extracts in these topicals help unlock your body’s natural ability to work with the Endocannabinoid System. Those who use premium CBD oil tinctures feel more focused, experience a sense of calm, and have healthier sleep cycles.
Tip: Both the Activate and Recovery Balms are 100% Natural and can be applied daily as often as needed.
Activate Balm – Advanced heating topical that is designed to provide short- and long-term relief from pain and inflammation while stimulating blood flow and increased mobility prior to any activity. Great for injury prevention and giving the body an extra edge.
To use: Before any activity, liberally apply and massage to areas that you want to kickstart into action.
Recovery Balm – Ultra-cooling topical that is designed for short- and long-term relief from impacted muscles, joints, and tendons after any activity. Best for acute and chronic pain. Great for all ages.
To use: After any activity, liberally apply and massage the balm to your muscles, joints, and tendons to help ease the pain or soreness.
Restore Lotion – A lotion that combines the pain-relieving properties of CBD and anti-microbial skin healing benefits of nano-silver technology. Restore also contains hyaluronic acid that works to hydrate and moisturize your skin.
To use: Apply liberally to ease pain and soreness and to skin irritations.
3) Catch ZZZ’s 😴
Photo Credit: Kelly Sikkema
We all know that lack of adequate sleep can have a big impact on the body. But did you know that it can reduce tolerance to training, alter your mood, and negatively affect the mechanisms responsible for adaptation from the stresses of training? Here’s why. When you sleep, vital hormonal secretions happen that have an enormous influence on recovery. The main purpose of sleep is to allow the body to rest and recover and these hormonal secretions are responsible for getting the job done. A disrupted and/or shortened sleep cycle can have a negative effect on these essential hormonal secretion processes and hinder or slow your recovery.
Tip: Try to go to bed at a similar time each night of the week and shoot for 8 hours of sleep per night to ensure your body gets that necessary reset.