Tips for Post-Workout Recovery
After a hard workout, try some of these recovery tips to help get you feeling back to 100 percent!
Epsom salt soak:
If you suffer from tired, sore muscles many experts and athletes recommend Epsom salt baths to help relieve muscle pain and even improve sleep!
Epsom salt is also known as magnesium sulfate and is a mineral! Magnesium, unlike other minerals, is absorbed through the skin! This mineral helps relax skeletal muscles and helps get rid of lactic acid buildup in the muscles. Magnesium also plays an important role in the absorption of vitamins in the body and a lack of it can contribute to high blood pressure, hyperactivity, heart problems and other health issues.
Try taking an Epsom salt bath if you have:
• Arthritis pain and swelling
• Bruises and sprains
• Sore muscles after working out
• Tired, swollen feet
We love adding a few drops of essential oils like Copaiba and Lavender for a relaxing aroma and soothing experience! Pour two cups of Epsom salt and around 5 drops of essential oil to a warm bath.
Cold shower or ice bath:
The theory behind ice baths and cold therapy is that the exposure to cold helps to repair small tears in muscle fibers and the soreness that comes along with it. Cold water causes your blood to move to your organs to keep them warm. Warm water reverses the effect by causing the blood to move towards the surface of the skin.
Alternating between a hot and cold water while you shower or hot bath and ice bath is an easy way to improve your circulation.
Try applying oils like Deep Relief, AromaSiez, and Cypress after your bath.
Stretching is a great way to help relieve muscle tension and even prevent future muscle soreness. Stretching increases blood flow to your muscles. When blood flows to your muscles, it brings nourishment and also gets rid of waste in the muscle tissue. Better circulation can help shorten your recovery time! Stretching importance is also extremely underrated for muscle growth. When you don’t have the necessary mobility and muscle flexibility, you can short yourself on muscle growth in many compound lifts. For example, if your ankles or hip flexors are too tight, you won’t be able to go deep enough in your squat to receive the most effective and maximum benefits.
Apply essential oils like Cypress, AromaSiez, and Copaiba while you stretch!
Your body requires plenty of fuel to build itself up after training. It is crucial to eat enough vitamins and minerals. Focus on eating whole, unprocessed foods to deliver your body the nutrition it needs. If you do not properly fuel your body, your muscles will not grow.
Sleep isn’t just for relaxing, your body needs sleep to restore and repair itself, aim for 7-9 hours a night. When you enter into deep sleep, your body releases human growth hormone to help with tissue repair and growth. When you enter into REM sleep states, your testosterone levels increase, which also aids in tissue repair and growth.
Get better sleep by creating a peaceful atmosphere at bed time and make a routine!
Avoid caffeine late in the day, avoid screens right before bed, sleep in a dark, cool room, and create a peaceful, relaxed environment by diffusing oils like Lavender, Peace and Calming, or Cedarwood. You can also apply oils like Valerian, Tranquil, and RutaVala!
Recovery is when your body is able to make changes! It is an important part of any fitness routine. The better you recover, the better you feel!
Products for Post-Workout Recovery and Supplementation
Whether you’re a seasoned runner or just beginning a new healthy lifestyle, recovery and prevention are a very important part of keeping your body healthy, reaching your goals, and making progress. A healthy diet is the foundation of health, but sometimes we need a little help to fill in the gaps where our diet may be lacking. Supplementing with certain ingredients can improve your strength, maintain mobility, and help you feel youthful. Young Living has developed top-of-the-line products to help you reach your fitness goals!
Take Your Recovery to the Next Level With PowerGize
Inspire your inner athlete with PowerGize™! PowerGize uses exotic ingredients like ashwagandha root extract, Eurycoma longifolia and Tribulus terrestris and is infused with Idaho Blue Spruce, Golden Rod, and Cassia essential oils to help support stamina, performance, mental and physical vibrancy, energy levels, and strength.
Along with other exotic ingredients, the Eurycoma longifolia found in PowerGize helps support the male reproductive system.* PowerGize also contains compounds that are known to increase muscle size and strength, enhance tone, and accelerate recovery in men.* PowerGize is also formulated with KSM-66, a premium ashwagandha root extract, which is touted for its properties that support immunity, mental clarity, concentration, and alertness.*
So, can women use this product, is it safe and effective? Absolutely! PowerGize benefits both men and women!
• Promotes overall well-being and hormonal health.
• Supports the male reproductive system- women can totally take it too!
• Eurycoma longifolia supports healthy testosterone levels in both men and women.
• Ashwagandha is touted for its antioxidant and immune-supporting properties.
• Helps support healthy muscles, increase muscle size and strength, and enhance muscle tone and the rate of muscle recovery in men- totally fine for women too!
• Helps maintain balanced energy levels for physical performance and endurance.
• Helps boost stamina and enhance sports performance.
• Helps promote mental clarity, concentration, and alertness.
• Helps promote a healthy response to everyday stress, overwork, and fatigue.
This supplement is game changer when it comes to recovery! Ashwagandha root is one of the key ingredients and has been used an adaptogenic herb for centuries in Indian Ayurvedic medicine, as well as Southeast Asian and African folk medicine
Take 2 pills anytime that works best for you, it doesn’t need to be before a workout. You will start to feel the benefits after you consistently take it for a few weeks.
*These statements have not been evaluated by the Food and Drug Administration. Young Living products are not intended to diagnose, treat, cure, or prevent any disease
Master Formula™ and OmegaGize3™
Master Formula™ and OmegaGize3™ are two supplements everyone should be taking, no matter how healthy you are or what your fitness goals are! Vitamin and mineral deficiencies can prevent recovery, add stress to your body, and contribute to the root cause of many serious health issues. Supplementing on top of a healthy diet is a good way to ensure your body is getting the nutrients it needs!
OmegaGize³ combines the power of three core daily supplements—omega 3-fatty acids, vitamin D3, and CoQ10 (ubiquinone). These supplements combine with our proprietary enhancement essential oil blend to create an omega-3, DHA-rich fish oil supplement that may support general wellness. Used daily, these ingredients work synergistically to support normal brain, heart, eye, and joint health.* This powerhouse of ingredients supports general wellness by supporting normal response to acute inflammation and oxidative stress.*
Why do you need omega-3 fatty acids?
Omega-3 fatty acids are a type of fat that, unlike other fats, our body cannot make from scratch—we must get them from our diet. Foods like fish, vegetable oils, flaxseeds, leafy vegetables, and nuts are all high in omega-3s. According to hsph.harvard.edu, omega-3s “provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation”1. Omega-3s have also been shown to help prevent heart disease and stroke; may help control lupus, eczema, and rheumatoid arthritis; and may play protective roles in cancer and other conditions.
The strongest evidence for a beneficial effect of omega-3 fats has to do with heart disease. These fats appear to help the heart beat at a steady clip and not veer into a dangerous or potentially fatal erratic rhythm.2 Such arrhythmias cause most of the 500,000-plus cardiac deaths that occur each year in the United States. Omega-3 fats also lower blood pressure and heart rate, improve blood vessel function, and, at higher doses, lower triglycerides and may ease inflammation, which plays a role in the development of atherosclerosis.1, 3
Why do you need vitamin D3?
Vitamin D is known as the sunshine vitamin, because exposing ourselves to the sun is the best and most natural way to get vitamin D. Vitamin D is a nutrient present in certain foods that is necessary for health and to maintain strong bones. Vitamin D3 helps the body absorb calcium (one of the fundamental nutrients needed for strong bones) from food and supplements.
People who consume vitamin D in very little quantity can have weak, thin, and fragile bones.
Vitamin D is very important for the body in many ways: muscles require this vitamin for movement, nerves need it to transmit messages between the brain and every part of the body, and the immune system uses vitamin D to fight viruses and bacteria that invade it. Studies showed that vitamin D deficiency was associated with a significant risk of cardiovascular disease.
Unfortunately, during the winter months it’s much harder to get enough UVB to make enough vitamin D. This is because we bundle up in our winter clothes and stay inside for longer periods, and the sun stays lower in the sky. Although our body smartly stores vitamin D to prepare for these cold months, studies consistently show that it drops during the winter in a large percentage of the population. There are also other factors that can interfere with vitamin D synthesis, such as skin color, age, clouds, where you live in relation to the equator, and even air pollution! This is why supplementation of vitamin D is key!
What is CoQ10, and why do you need it?
Coenzyme Q10 (CoQ10 for short) is the main molecule that every single cell of your body needs to maintain the production of energy at its optimal level! CoQ10 plays an essential role in the processes of energy generation, which take place in the mitochondria of our body cells.
Your mitochondria are the powerhouse of your cells. They produce the energy needed (at a cellular level) for every single cell of your body to function! They pump a constant supply of energy derived from the food that you consume.
However, like any finely tuned machine, our cells need help to maintain efficiency and high-level performance. CoQ10 is the main molecule that your body needs to maintain the production of mitochondrial energy, or bioenergetic functioning, without problems.
The decrease in CoQ10 levels causes tissues to burn fuel inefficiently, eventually producing oxidative damage and losing their function.
Over the past 30 years, growing evidence has established CoQ10 as one of the most important nutrients needed for heart health. This is because the loss of efficient energy management is the main cause of heart failure and many other conditions associated with aging.
CoQ10 is tremendously important to maintain brain health and prevent neuronal damage as well, because it keeps the heart going!
OmegaGize3 is also infused with essential oils: German Chamomile, Clove, and Spearmint. The liquid ocean capsules (SLS-free) are specially designed for fish oil encapsulation and also ensure optimal omega-3 absorption with no fishy aftertaste. To use, take 2-4 capsules 2 times daily. Do not exceed 8 capsules per day.
Just one serving of OmegaGize3 gives you:
• About the same amount of vitamin D as 5 ounces of cooked salmon
• About the same amount of vitamin D as 4 cups of fortified skim milk
• About the same amount of CoQ10 as 20 ounces of raw beef liver
• About the same amount of CoQ10 as 500 pistachios
• About the same amount of omega-3 fatty acids as 1 cup of egg yolks
• About the same amount of omega-3 fatty acids as 5 ounces of cooked codfish
Master Formula™ is a full-spectrum, multinutrient complex, providing premium vitamins, minerals, and food-based nutriment to support general health and well-being.* Collectively, these ingredients provide a premium, synergistic complex to support your body.*
Master Formula uses a Synergistic Suspension Isolation process—SSI Technology—to deliver the different nutrients to your body. This means that ingredients have been separated and combined into three different capsules depending on how each ingredient works with one another.
The first capsule has fat-soluble vitamins A, D3, E, and K, along with essential oils (which are also fat soluble): Turmeric, Cardamom, Clove, Fennel, and Ginger. The fat-soluble vitamins and the essential oils are all together in one capsule—fat soluble nutrients absorbing and metabolizing together.
The second component is two powder capsules, which contain vitamin A, water-soluble organic B vitamins in organic, folate, and mineral chelates (zinc, iron, magnesium, selenium, copper, manganese, chromium, and molybdenum). Many times people are alarmed when they hear folate is in Master Formula. This is because they are thinking of folic acid. Simply put, folic acid is the synthetic version of folate, while folate occurs naturally. Folate occurs naturally from vitamin B9 from an organic food blend.
Mineral chelates are minerals that are already in a form the human body can easily absorb, unlike typical minerals. This is because they are already bound to an amino acid, which makes it much easier for your body to absorb and metabolize them.
The third capsule is a phyto caplet; “phyto” simply means that it’s from a plant. This caplet contains water-soluble vitamin C, calcium, potassium, choline, and a fruit, veggie, and herb concentrate blend.
Master Formula was created to replace three former products: Master His, Master Hers, and True Source. It is also infused with gut-supporting prebiotics! Prebiotics and probiotics work hand in hand to support your digestive system.* To use Master Formula, simply take one sachet of capsules each day.
• Naturally supports general health and well-being for the body*
• Contains gut flora-supporting prebiotics*
• Helps neutralize free radicals in the body*
• Includes antioxidants, vitamins, minerals, and other food-based nutriment
• Comes in pre-packaged sachets to conveniently take on the go
• Formulated with SSI technology, which delivers ingredients in three forms chosen for their complementary properties
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
2. Leaf A. Prevention of sudden cardiac death by n-3 polyunsaturated fatty acids. J Cardiovasc Med. (Hagerstown). 2007; 8 Suppl 1:S27-29.
3. Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. Gruppo Italiano per lo Studio della Sopravvivenza nell’Infarto miocardico. Lancet. 1999; 354:447-55.
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