A health newsletter for
adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Recover Like a Pro: Enhance You Post-Workout Routine Last week, I talked about recognizing when you might be overdoing it with exercise. Like most things in life, balance is key—and that includes your fitness routine. One essential way to maintain this balance is by prioritizing recovery after workouts. Giving your body the time it needs to repair not only prevents injury but also helps you come back stronger. In this week’s newsletter, I’m sharing effective recovery tips, including the often-overlooked power of rest days, to help you stay active and feel your best. Let’s dive in! 1. Hydrate Like a Pro 💧Hydration isn't just about quenching thirst—it plays a crucial role in muscle repair and reducing soreness. Dehydration slows recovery, so aim to drink plenty of water throughout the day. A good rule of thumb is to drink half your body weight in ounces. For example, if you weigh 160 lbs, aim for around 80 ounces of water daily. Add about 12 extra ounces for every 30 minutes of exercise. For longer sessions or hot days, consider adding electrolytes. A pinch of sea salt works as a natural electrolyte boost, or you can use a commercial product. I personally use LMNT because it provides essential electrolytes without the added sugar. 2. Refuel with Smart Nutrition 🥗Muscles need fuel to repair. Research shows that consuming a combination of protein and carbohydrates within an hour after exercise can improve muscle recovery. Try greek yogurt with berries or scrambled eggs with whole-grain toast. 3. Stretch and Roll to Release Tension 😌Gentle stretching after a workout helps prevent stiffness and maintain flexibility. Foam rolling or using a massage ball can target tight muscles effectively. Research shows that self-myofascial release (such as foam rolling) can reduce muscle soreness and improve mobility. If you're unsure how to get started, I'll be covering
self-myofascial release techniques in an upcoming newsletter. 4. Get Hot! (Hot Tubs and Baths) 🛁A soak in a warm bath or hot tub can work wonders for sore muscles. Heat increases blood flow, which helps carry nutrients to tissues for faster healing. Hydrotherapy has been linked to pain relief and reduced muscle
tightness. Pro Tip: Add Epsom salts to your bath for an extra boost of magnesium to relax muscles.
5. Sleep: The Ultimate Healer 😴Did you know that most muscle repair happens during sleep? Aim for 7-9 hours of quality rest to support recovery. 6. Red Light Therapy 🔴This lesser-known treatment uses specific wavelengths of light to penetrate the skin and stimulate cellular repair. A 2020 study published in Photobiomodulation, Photomedicine, and Laser Surgery found that red light therapy can reduce inflammation and improve muscle recovery after exercise. How to Try It: Home devices are available, or check local
wellness clinics. We'll talk more about how to use red light in a future newsletter!
7. Active Recovery 🚶♀️Low-impact movement like walking, swimming, or gentle stretching the day after exercise promotes circulation and speeds up recovery. 8. Breath Training 🌬️Deep breathing calms the nervous system and improves oxygen flow to the muscles. Consider diaphragmatic breathing or Inspiratory Muscle Strength Training (IMST). IMST not only to calms the nervous system but it also improves balance! I'll dive deeper into this topic in a future newsletter! 9. Listen to Your Body 👂Your body sends signals when it needs more rest. Don’t ignore persistent pain or fatigue. Final ThoughtsRecovery isn’t a
luxury—it’s a vital part of staying strong, injury-free, and energized as you continue your fitness journey. By incorporating these tips, you’ll give your body the care it needs to keep doing the activities you love. Happy training—and recovering! |
Have a Wonderful Week! Kristen Nielsen |
Start Your Freedom JourneyWant to improve
your body, sharpen your brain, and find better balance? Togetherwon offers personalized, in-home fitness training tailored to your unique needs. Call today to schedule a FREE consultation and balance assessment to learn more! |
Greek Yogurt Parfait with Berries & NutsIngredients:- 1 cup plain Greek yogurt or dairy-free alternative (for protein and probiotics)
- 1/4 cup granola (preferably low sugar)
- 1/2 cup mixed berries (blueberries, strawberries, raspberries)
- 1 tablespoon chia seeds or flax seeds
(for healthy fats and fiber)
- 1/4 cup almonds or walnuts (for protein and healthy fats)
Instructions:Layer the yogurt: Start by adding a scoop of Greek yogurt to the bottom of a bowl or glass. Add the berries: Layer the mixed berries on top of the yogurt. Berries are rich in
antioxidants and help reduce inflammation post-workout. Top with nuts and seeds: Add your choice of nuts (almonds, walnuts) for protein and healthy fats. Sprinkle chia seeds or flax seeds for extra fiber and omega-3s. Add granola: Add a layer of granola for crunch and some carbs to replenish energy. Why it's great:- Protein (Greek yogurt, nuts): Essential for muscle recovery and repair.
- Healthy fats (nuts, chia seeds, flax seeds): Support overall recovery and reduce inflammation.
- Carbs (granola, berries): Replenish glycogen stores and provide quick energy.
- Antioxidants (berries): Help fight
inflammation and promote faster recovery.
This meal is refreshing, easy to make, and packs a punch with all the nutrients needed for recovery after your workout! - Greek Yogurt (1 cup, plain): ~ 10g protein, 6g carbs, 5g fat
- Mixed Berries (1/2 cup): ~, 7-9g carbs, 3-5g fiber, 5-7g
sugar
- Granola (1/4 cup): ~15g carbs, 3–4g fat, 2–3g protein
- Nuts (1/4 cup): ~5–6g protein, 5–6g carbs, 15g fat
- Chia Seeds (1 tbsp): ~ 2g protein, 5g fat, 5g carbs (mostly fiber)
|
|
