6 Surprisingly Easy Tips for A Better Workout and Faster Muscle Recovery!
Everyone wants to be strong, fit, and look great, but let’s face it, our schedules and lifestyles often make this hard to do. And once we do finally find a chance to make space for those workouts, our dedication to a more toned body can lead us to over do it (from our lack of time) and we really end up paying for it in the days to follow. While it’s wise to modify your workout to be at a more efficient and healthy level, it’s also smart to have a few tips on hand to make recovery both faster and smoother! So – keep up your (healthy) routine and enjoy some of these all natural, post workout recovery tips!
ALWAYS STRETCH BEFORE & AFTER!
Gentle stretching before AND after a workout is a key component not to be dismissed. Trust me, I’ve been there and sometimes you just don’t want to ‘waste your time’ stretching. I want to emphasize the gentle part for a minute as well. Especially before a workout, your muscles are not warmed up. This will cause them to be more tight and stiff – like a dry rubber band. Over stretching or stretching to forcefully will actually weaken the muscle, making injury more likely. Once your workout is complete – consider stretching in a sauna (still gently) and really make use of the extra heat. More about saunas below…
HYDRATE!
Water is so easily lost during exercise and you’ve to to replace it during and after the workout to not only hydrate those cells, but also to speed up recovery time! Water aids your metabolic function and supports the transfer of nutrients in the body. So staying properly hydrated will improve each and every body function. This is even more vital for endurance athletes who sweat more during periods of strenuous and peak activity.
LISTEN TO MUSIC
Music is a great tool that can help us through a tough workout, at least by distracting us from the burning feeling in your legs. But on a more serious note, listening relaxing tunes can surprisingly aid in your workout recovery. So my recommendation is to listen to the faster heavier beats during the workout and switch it up to the slower tempo songs while you stretch and cool down, as the slower music can reduce blood pressure and pulse rate, which is especially useful after an intense workout!
REFUEL!
Are you feeding your body with the right fuel? Machines require fuel and so do our bodies. You’ve got to make sure you eat within 60 minutes of a hard workout. Your energy stores have just been depleted pretty badly, so you’ve to restore them if you want your body to recover, repair, gain strength and be prepared for the next challenge! So great go-to and simple snack ideas that will speed your recovery along are protein shakes, bananas, nut butters, hummus and red peppers, yogurt with berries, fish and all green plants. Let’s not forget the obvious- green plants are the foods to eat pre and post anything, really!
HOT COLD!
Take alternating hot and cold to an even better level. The traditional advice of alternating applied ice and heat have great purpose but are better for targeting specific areas. Instead, try taking a really hot shower and then switching to the coldest setting for about 30 seconds (or whatever you can handle) and then switching back to hot again. You could even include the sauna with this one. Sit/stretch in the sauna for 5-10 minutes, go out and take a cold shower (or ice bath if that’s available) and then return to the sauna. Repeat this process 2-3 times for best results.
DID SOMEONE SAY SAUNA?
Sauna is the word on the street these days for health and fitness advocates all over the world. For good reason too. The health benefits that saunas deliver cause me to wonder why homes all over the world don’t invest in installing one in their own homes. If you’re already going to be stretching in all that heat, enhance that experience further and add Eucalyptus Oil Spray to the heat and even steam. Simply spritz the spray into the steam or heat. The oil in the air will then be activated by the heat, enter your lungs and be carried off to nurture those needy parts and well-worked muscles!
Skin Breakouts? Natural Remedies for Healthy Skin You Can Do at Home
Nobody likes it when they take a look in the mirror and notice the surprise of a breakout. It’s always untimely and pretty embarrassing! Now, while I can’t promise you they’ll go away immediately, I can share with you some ways to speed along the process and hopefully prevent them from happening in the future!
First of all, our skin is our largest organ. It breathes. It takes in and it releases. It’s a filtration system for both the external and internal. When we break out, our bodies are telling us that something on the outside or inside in NOT happy and it’s time we do something about it.
So you’re thinking, topical medication right? No. Because that doesn’t fix the problem and ultimately you’re just going to teach your body to be quiet when there’s a problem in the future and we just don’t want that.
Preventative? Be clean inside and out. Ladies, if you go to bed with your makeup on you’re just asking for trouble. Our bodies go through so much when we sleep. Our hormones shift, we sweat, our pores open and all the makeup and skin oils mix together in the folds and pores of our skin, basically suffocating it and causing it to get stuck (for now) and expelled later. It’s the expelling part that we irritated about! Back to being clean? Be clean on the inside – and the best way to do this daily is getting a good water intake- at least 60 ounces a day. Water flushes out the garbage we store inside with refined foods, sugar, alcohol, excess salt and preservatives. So hey – make it easier and DON’T consume so much garbage. You’re skin will thank you.
Solution to the NOW problem?
1. Go SANS makeup. I know, hard. If you’re feeling to attached, then go with some eyeliner and mascara with some gloss. But leave your skin ALONE.
2. Sweat it out. Get to a sauna or make a steam shower/bath and sweat that nasty stuff out. Enhance the sweat by spraying Eucalyptus Oil Shower Mist into the steam. It’s anti-microbial and will cleanse your body (inside and out) even deeper!
3. Gently Exfoliate. I love to use baking soda because it’s natural and cheap. Just shake a few sprinkles of it into your hands and massage in small, gentle circles around your face, being careful to avoid the area and be extra nice to those open blemishes.
4. Tone it up. Top choice for me is witch hazel. It’s anti-inflammatory and regulates your skin’s ph. Add anti-microbial tea tree oil to the mix as well to further your cleanse.
5. Moisturize. My top two choices are (in order) Jojoba Oil and Coconut Oil. Jojoba is the oil that’s closest to our skin’s ph and is readily absorbed. Coconut is similar, but heavier. So if your skin tends toward oily, go with jojoba.
So there you have it! No miracle cures here, but stick to the ‘clean inside and out’ routine and I promise you will begin to see the difference! Eurospa is committed to your health and would love to hear from you. Stop by and let us know how we can make your life a healthier one!
Want to Feel Great? 7 Surprisingly Simple Ways to Stress Less and Live Well!
Life keeps us busy and it can be hard to find time to take care of yourself. We get tired and need a boost but tend to reach all too quickly that dependable cup of coffee even if we are sick and our bodies are screaming for nurture and healing!
Why Every Parent Should Keep Eucalyptus Oil in the Home
Eucalyptus oil uses have long been known to include aiding the respiratory system, including asthma attacks, bronchitis infections, colds, and more. But surprisingly, there are still dozens more uses for this essential oil. It’s camphorous, slightly sweet aroma is more commonly known for it’s support of the respiratory system and any issues involving it, as well as many skin related concerns.
Whether you use the oil mixed into another base oil for massage directly in to the skin, diffuse the oil, or even spray it when cleaning both home and body, there is always a way to incorporate eucalyptus into your family health and safety regimen.
Here is a great list of uses and benefits of eucalyptus oil that every parent and family should read and know about! And please, pass this on to your friends and family, as we know that a healthy planet, begins with being informed!
During an asthma attack, massage 1-2 drops over the chest. Also, inhale the aroma directly or diffuse in the air.
Diffuse or spray the mist throughout the home or classroom to increase circulation to the brain.
Use topically or aromatically, massaging into the chest, back and throat, inhaling from the bottle, or dropping the oil on the shirt collar.
Eucalyptus oil uses included clearly congestion from the airways. I recommend inhaling for nasal congestion and massaging the oil over all other affected areas.
Yes, eucalyptus oil uses even include cooling the body down. Place several drops in a spray bottle, along with peppermint oil if you’d like some extra oomph, and spritz over the body.
Diffuse or spray throughout the room throughout the span of the illness, but also massage into the reflex points of the feet (follow the application guidelines in the link above), as well as over the chest, back, and throat. *Be sure to add the shower mist spray to a hot shower, bath or steam room, as this will quickly break through congestion and mucous for faster relief of respiratory conditions.
Because of the vasodilation mention above, using eucalyptus on a daily basis can increase circulation, a common issue for diabetics. I recommend massaging it into the body with lotion after each shower, as the massage will also help increase circulation.
Its antiviral and antibacterial properties naturally make cleaning among one of the eucalyptus oil uses. Follow this household cleaners guide for more information.
Massage 2 drops of eucalyptus over the abdomen in a counter-clockwise direction to ease diarrhea, inflammation, and fight infection.
Never put essential oil IN the ear canal! However, you can massage the oil on and around the outer ear. Use only 1 drop to start, diluted for children.
Eucalyptus oil uses are wonderful for all manner of respiratory disease. Diffuse or spray your personal sized mist the oil daily, massage 1 drop over the chest at least once a day, and another drop into the reflex points of the feet.
To help drain mucus from the lungs, massage 1 drop into the reflex points of the feet and apply another drop over the chest at least once a day (I’d personally do three times a day if no sensitivity is found).
Because eucalyptus oil uses include cooling the body (above), using during a high fever can help the body regulate its temperature and support its efforts in fighting infection.
Depending on your flu symptoms, eucalyptus oil uses will vary. You can apply to the abdomen to ease diarrhea, massage into aching joints and muscles, or simply diffuse through the air to fight infection.
Another of eucalyptus oil uses, you can help regulate your blood sugar by massaging 1-2 drops into the soles of the feet daily.
Massage 1-2 drops over the afflicted area, always moving toward the heart to support the lymphatic system.
This recommend comes from Modern Essentials (mentioned below). While you should never put essential oils IN the eyes, massaging into the temples may support the irises.
Eucalyptus oil uses include waking up the body with its slightly sweet, fruity, and uplifting aroma. Use topically or aromatically.
Massage 1-2 drops of the oil over the afflicted area up to three times a day.
Its natural insecticidal properties make this among one of the more surprising of eucalyptus oil uses. Read more about treating lice naturally here.
Diffuse and spray your mist throughout the home for the length of the illness, and massage 1-2 drops into the reflex points of the feet 2-3 times a day.
Another of the little-known eucalyptus oil uses, massaging into the areas of concern daily can reduce pain.
Along with neuralgia, massage several drops into the reflex points of the feet and over the affected areas can reduce inflammation.
Strain, fatigue, etc can all be treated with a gentle massage of eucalyptus oil. Always massage toward the heart to move the lactic acid buildup through the lymphatic system.
Depending on the type of pain, eucalyptus oil uses may necessitate application to the reflex points of the feet or directly over the area of concern.
Help the lungs to clear by diffusing constantly and massaging directly over the lungs. Use the shower mist as often as possible. It will also help to massage eucalyptus into the reflex points of the hands and feet.
Eucalyptus oil uses include shingles for its antiviral properties, as well as its anti-inflammatory and analgesic properties. Massage into the affected areas daily, add to a warm bath, or use a hot compress over the area.
Apply as a hot compress over the sinuses and massage 1-2 drops into the reflex points of the feet (toes and pads of the feet). You can also inhale directly or diffuse throughout the room.
I highly recommend finding a massage therapist who specializes in treating tennis elbow and bringing along your eucalyptus to include in the deep massage of the area.
Eucalyptus oil uses include fighting the bacterial infection, clearly the lungs, reducing inflammation and more. Diffuse constantly and massage 2 drops into the chest and over the back.
I cannot recommend enough how beneficial this oil is for everyday use in both keeping your house clean of bacteria and viruses, but also in the treatment of both major and minor issues.
Go HERE to buy your own affordable personal sized shower mist spray that can be used for clean, disinfecting a room and adding to your shower, hot bath or steam room. Additionally keep a bottle in your car to keep your traveling space clear of germs and ready for muscle spasms and spontaneous emergency needs.
As a mother or father, you know the value of being prepared and caring for the health of yourself and your family. Please take the next step and get your own Eucalyptus Oil now.
We value your health. Have a vibrant day!
by: Navae Fiona