Claire Jones

CBD has taken off this year as a health and wellness tool. It hasseveral health benefits, but there’s one key community who can also greatlybenefit from it: athletes. CBD is an overlooked and underutilized resource foractive people looking to hit new fitness goals and improve their overallwellness. 

We all know the feeling after leg day where you feel like you’re going to fall down the gym stairs because your legs feel like jelly. Or where you push it so hard during treadmill sprints that you take three days off the gym. The pain stops progress, and Resilience, a CBD brand specifically for athletes, is designed to stop that pain so you can crush your goals. 

Resilience has a full line of CBD products, but they recentlyreleased their CBD gummies which have been all the rage, and for a good reason.These sweet CBD treats are unparalleled when it comes to quality, taste, andeffectiveness. 

CBD 101 

CBD is one of over 100 compounds found in the hemp plant (not to be confused with marijuana, which is a completely separate plant). CBD is known for its powerful, all-natural therapeutic effects that promote overall wellness.

*RELATED Should you be Hopping on the CBD Train?

You have an endocannabinoid system (ECS) in your body that actually already produces cannabinoids. These cannabinoids work with your internal systems to regulate stress, inflammation, cognitive functions, as well as eating and sleeping patterns. When you take CBD, you’re supplementing your body’s naturally occurring cannabinoids and providing additional balance throughout the body.

Let’s Talk Resilience CBD Gummies

Resilience CBDgummies should be every active person’s best friend. They’re the perfectmix of relaxation and recovery. Made with Resilience Broad Spectrum CBD oil,they include all the beneficial phytonutrients of the hemp plant, except THC (inshort, no - they absolutely will not produce any type of high).

*RELATED The Top Fitness Mistake You Are Probably Making

Here are a few reasons to give this awesome health tool atry: 

• They Advance Fitness Recovery - this is the main focus of Resilience products. When you exercise, you’re literally tearing your body down. Small tears form in your muscles which cause soreness. CBD is a natural pain reliever that attacks inflammation and physical tension.
• They are Convenient and Portable - the main benefit of the CBD Gummies over Resilience’s other CBD products is convenience. You can take one of two gummies with you on the go, or throw a small size in your gym bag, desk drawer, or purse for whenever you’re feeling any mental or physical tension. 
• They Improve Sleep - the number of adults who get less than six hours of sleep has increased by 31% since 1985. The Resilience CBD Gummies will help to regulate your sleeping patterns so you’re able to fall asleep, stay asleep, and wake up feeling more refreshed. 
• They Taste Great - there are many ingestibles on the market that attempt to mask the taste of the CBD with artificial flavors. Resilience CBD gummies are flavored with fresh lemon, grape, and orange fruit juices as well as a hint of sugar that provides a refreshing taste that’s good for your body.

*RELATED 5 CBD Myths You Should Know

To celebrate the release of the Resilience CBD gummies, STAY FIT305 readers can use STAYFIT15 at checkout for 15% off your purchase ofany package of gummies. Coupon good through Oct. 15th. Click here to shop their CBDgummies.

Each day, there’s a new CBD product on the market. Whetherit’s in patch, lotion, drink or oil form, CBD is sweeping the nation... but isit worth the hype? And more importantly, should you be joining in?

First Things First

Let’s take a few steps back. CBD is short for cannabidiol.It’s one of 100 other cannabinoids found in the hemp plant. Not to be confusedwith its cousin, marijuana, hemp is a completely separate plant used for anarray of medicinal, commercial, and industrial purposes. It is extremely highin CBD and low in THC, meaning it will not get you high. There is agrowing body of research behind its powerful benefits for anyone looking toimprove their health and wellness.

How it Works

Did you know you already have naturally-occurring cannabinoids and an endocannabinoid system in your body? These cannabinoids work with your nervous system to regulate many of your internal systems. When you take CBD, it helps to supplement your cannabinoids and further promote balance throughout the body. Some main benefits of CBD include reduced stress and anxiety, improved eating and sleeping patterns, and mood regulation.

For the Fit

In terms of fitness specifically, CBD is emerging as acomplete game changer. It addresses one of the most overlooked aspects offitness performance: Recovery.

When you exercise, you’re actually breaking your body down,and need to recover in order to keep progressing. Matt Pippen, Strength andMobility coach for professional and collegiate athletes, lives by the idea thatif you recover more today, you’re able to train harder and longer, with areduced chance of injuries tomorrow.

So where does CBD come into all this? It hasanti-inflammatory properties that work to fight pain and inflammation responsesthroughout the body. By jumping on the CBD train, you’ll be giving yourself anautomatic edge over the competition.

The best, to Fuel Your Best.

As we mentioned above, there are new CBD products and brands emerging each day. Resilience CBD is a premium line of CBD products designed specifically for athlete recovery. Their entire product line was built to accelerate post-workout recovery and reduce stress on the body. Resilience CBD products are designed to help you:

• Bounce Back from Soreness - Are you recovering sufficiently after your workouts? As you exercise, tiny tears are created in your muscles which causes the soreness you feel. In order to rebuild your muscles, you need to allow your body to recover. CBD helps to support and accelerate that recovery process so you can get back to doing what you love, quicker.

• Advanced Pain Relief - This one goes hand-in-hand with recovery, of course. On top of soreness, CBD can help with chronic pain points throughout the body like joint and nerve pain that would typically require painkillers. CBD offers an all-natural solution that doesn’t require wallet draining steroid shots, liver-damaging aspirin, or other lengths people go to mitigate pain.

• Reduced Stress and Anxiety - This one is huge in fitness, especially if you’re a competitive athlete. Getting rid of that race-day, game-day, or fight-night jitters is essential to performance. CBD allows you to relax, relieve mental and physical tension and boosts focus.

• Improved Sleep - This is huge for fitness. Resilience actually has a great blog on why sleep is your secret weapon. When you don’t hit that eight-hour mark, your reaction time, motor function, recovery, risk of injuries, memory loss, and focus are all impacted. The list could continue, but I think we’ve all experienced at least one of the above after a sleepless night. CBD has been found to improve insomnia, overall sleep quality, duration, and helps you wake up feeling refreshed. Its calming properties can also help you in falling asleep.  

So whether you have aches and pains, anxiety, troublesleeping, or just looking for that extra 10%, CBD may be worth a shot.

After a tough workout that leaves your body burning, your skin sweaty, and your muscles achy - you need proper replenishment. An ice-cold, hearty, smoothie? Yes. Please!

Smoothies are the perfect meal, snack, or supplement whether you’re looking for an extra protein boost, a nutritious breakfast, or a post-workout meal. The problem with smoothies, however, is that there’s a fine line between nutrition-packed goodness and a sugar-loaded treat. It’s important to limit your smoothie to only a few different types of fruit, use unsweetened non-dairy milk, and a clean protein powder mix.

Aside from being sugar-conscious, there is a multitude of ways to pack in nutrients and stray away from your typical morning blend. Here are 5 healthy ingredients to include in your next smoothie.

SPIRULINA 

Spirulina is a type of cyanobacteria derived from alkaline lakes in Africa and South America. It is packed with nutrients like Vitamin B1, B2, B3, Iron, quality protein, and it does wonders for gut health. Research shows that spirulina helps to maintain healthy gut bacteria and boosts the immune system. This is a no brainer!

*RELATED 5 CBD Myths You Should Know

CBD 

There’s nothing a little Resilience CBD can’t fix. Adding in their Orange Rise or Citron Zest CBD oil drops to your next smoothie will help reduce inflammation, promote energy and focus, as well as regulate sleeping patterns. Try it for yourself after your next workout...you’ll feel like a champ the next morning!

EGG WHITES 

The average egg white has about 4 grams of high-quality protein. It also doesn’t have much flavor, so it’s the perfect replacement for artificial protein powders that are high in sugars and additives.

GINGER

Ginger is an overlooked, yet incredibly nutritious addition for smoothies. Not only will a little ginger root spice up your smoothie, but it’s a powerful antioxidant with anti-inflammatory properties. Add some ginger to experience its healing effects when you feel a cold coming on, or after crushing it in the gym.

*RELATED 3 Pre and Post-Workout CBD Recipes You Need to Try

*COOKED* BROCCOLI 

The easiest way to avoid excess sugar in your smoothies? Veggies! We all know vegetables have extreme health benefits, yet 90% of Americans don’t eat enough of them. Broccoli is great for a myriad of reasons: Excellent source of Vitamin C, K, antioxidants, fiber, folic acid, and more. But we get it - raw broccoli in your creamy berry smoothie doesn’t exactly sound enticing. That’s why steaming it first is the key to sneaking in all those health perks.

The Keto diet has made its debut as one of the most popular food trends this past year. If you’re new to the Keto world, check out what you can expect from the Keto diet.

*RELATED What is the Keto Diet, and Should You Give It a Try?

While the Keto diet has some amazing benefits, you have to follow it very strictly in order for it to work properly for you.

Here are a few quick tips to help you kickstart the diet and hopefully enter the ultimate goal: Ketosis.

Use CBD Oil

With this drastic change in your diet, this is a great way to maintain homeostasis to many of your body’s internal systems. It will also help you regulate your sleeping patterns. Resilience CBD oils also contain MCT oil. This healthy fatty acid is a keto dieter’s best friend.

Test your ketone levels and count your carbs

It’s important you sharply regulate your diet in order to successfully achieve ketosis. You can test your urine, blood, or breathe for your body’s ketone levels. There are kits online ranging from $10 - >$100s, depending on how serious you want to get.

Prepare before going out to eat.

While this may seem like a high maintenance diet, any meal can become a keto meal with a little imagination. Check the dinner menu before your date so you have a plan.

Overall, the ketodiet definitely isn’t for everyone, but it has some awesome benefits that haveled it to be the most popular diet of the past two years.

The biggest trend among all the recent food fads is the Keto diet.This is an extremely low-carb, high-fat diet. Yep, that’s right, this diet thatactually pushes you to eat more fat. We’ll break down what exactly thisdiet is, what it does to your body, and starter tips if you do decide to hop onthe bandwagon.

The Burning Question: Why Fat? 

The whole goal of the keto diet is for your body to enter ketosis.This is a metabolic process where the body resorts to burning ketones insteadof sugar because it doesn’t have enough energy from glucose. Ketones are asource of energy formed by the body when there is a lack of carbohydrates andglucose in the body. When following the diet correctly and consistently, yourbody should experience fat and weight loss, promoted brain function, reducedblood sugar and insulin levels, and increased levels of ‘good’ cholesterol(high-density lipoprotein, or HDL). 

What to Expect When you Stick With Keto: 

Stabilized Energy Levels

This low-carb focused diet curbs many of the energy troughs andspikes that occur with other diets, the keto diet provides a stable, consistentsource of energy.  One reason for this is, as you enter ketosis your bodybecomes very efficient by sustainably storing and burning fat for energy. You’realso giving up sugary foods which can lead to an energy spike that results in acrash.

Boosted Brain Power 

Trailing off the stabilized energy levels, your brain now has a steady supply of fuel from ketones. Healthy fats + your brain are a very compatible couple. The keto diet is focused on these healthy fats which sharpen and improve cognitive function.

Charlie Horses 

Muscle cramps can become more frequent after adopting the ketodiet. The diet can cause an imbalance of potassium, magnesium, and sodium canlead to cramping. It’s important to stay hydrated and consider implementingmagnesium or Vitamin E supplements. 

Keto Flu

The keto flu is common for people just starting the diet. This isbasically your body’s withdrawal symptoms from limiting carbohydrates andglucose, it’s primary fuel source. Nausea, vomiting, headaches, cramps,diarrhea can all accompany the keto flu. Make sure to take it easy, getsufficient amounts of sleep and stay hydrated. If you can’t kick the keto flualtogether, the diet may not be the best choice for you. 

Quick Tips for Starting Keto: 

• Use CBD Oil. With this drastic change in your diet, this is a great way to maintain homeostasis to many of your body’s internal systems. It will also help you regulate your sleeping patterns. Resilience CBD oils also contain MCT oil. This healthy fatty acid is a keto dieter’s best friend.
• Test your ketone levels and count your carbs
• Regulate your diet in order to successfully achieve ketosis. You can test your urine, blood, or breathe for your body’s ketone levels. There are kits online ranging from $10 - >$100s, depending on how serious you want to get.
• Prepare before going out to eat. While this may seem like a high maintenance diet, any meal can become a keto meal with a little imagination. Check the dinner menu before your date so you have a plan.

Overall, the keto diet definitely isn’t for everyone, but it hassome awesome benefits that have led it to be the most popular diet of the pasttwo years.

The food you eatbefore and after exercising is crucial to get the most out of your workouts,and to stay on track with your fitness goals. Pre-workout: You’re fueling yourbody up. You need to prep it for the physical stress you’re about to put itthrough. Post-workout: You need to replenish your body so it can recover andrebuild from the workout you just crushed. 

Resilience CBD, a CBD brand designed specifically for athletes, has a growing library of healthy recipes that incorporate their CBD. Not only do they taste great, but they also add an extra anti-inflammatory boost that you may not be getting enough of otherwise. Below are a few great pre/post-workout recipes to get you started!

PRE-WORKOUT: Orange Honey CBD Overnight Oats

Unless you eat a few hours before working out, you should try to stick to something on the lighter side, that’s also high in carbs. Oats are especially great pre-workout food because they release slowly, keeping your energy levels high throughout your whole workout. The CBD oil is an awesome addition to keep you focused and feeling refreshed after. If you’re a morning gym-goer, this is perfect to grab on the go.

Ingredients: 

½ cup oats
½ cup preferred milk
1 mL Orange Rise CBD Oil
1 tsp raw honey
½ tbs peanut butter for an extra protein boost
1 or ½ banana

Instructions: 

Add oats, followed bythe wet ingredients into a bowl or glass. Stir lightly so the Oats arecompletely wet.

Store in your fridge overnight. Top with bananas and/or other fruit in the morning.

*Yields 1 largeserving* 

POST WORKOUT

Eating immediatelyafter a workout is a must. You need to restore your depleted glycogen levelsand load up with protein so you are able to recover and build muscle. 

Recipe: Strengthening CBD Smoothie

Smoothies are a quick, easy, and effective post-workout meal. This one is packed with protein and stabilizes your sugar levels, while the CBD works to fight inflammation. The greek yogurt also makes for a creamy, indulgent treat!

Ingredients: 

1-2 scoops vanilla protein powder
½ cup preferred milk
¼ cup chopped peaches
¼ cup mango
1 banana
1 mL Citron Zest or Orange Rise CBD Oil
1 tbsp hemp hearts
¾ cup plain or vanilla greek yogurt

Add ingredients to a blender, mix, and voilà!

*Yields 1 largesmoothie* 

Recipe: CBD Lemon Pepper Chicken Bowl

If you’re feeling something a little heavier than a smoothie, this easy meal provides an awesome source of recovery boosting nutrients that work with the CBD to promote muscle growth and healing, so you can go just as hard in the gym tomorrow.

Ingredients: 

1 chicken breast
¾ cup broccoli
¾ cup chopped zucchini
¾ cup chopped brussel sprouts
1 mL Citron Zest CBD Oil
1 tbs olive oil
¼ lemon
⅔ cup cooked quinoa
1 tsp salt, pepper, lemon pepper
1 tsb lemon juice

Instructions: 

1. Heat oil in a skillet over medium heat. Add chicken and sprinkle with salt and pepper to taste until cooked through, about 5-8 minutes
2. Set chicken aside. Cut half of your lemon into thinly sliced pieces.
3. Add veggies, CBD, and thinly sliced lemon to the pan. Stir and sprinkle lemon pepper, salt, and pepper.
4. Turn skillet to medium-low, add quinoa, the juice of the remaining lemon, and the chopped chicken.
5. Stir until fully mixed, and pour into a plate or dish.

*Yields 1 largeserving* 

For consumers, CBD can be a pretty blurry and confusing product category. We dove into the world of CBD in an attempt to debunk the top myths surrounding this newly emerging wellness product.

Myth #1 - Hemp, Marijuana and Cannabis are One and the Same.

Wrong - This myth definitely contributes to the stigmasurrounding CBD. Hemp and marijuana are actually two totally separate plantsthat fall under the same genus, Cannabis.

Marijuana is low in CBD and high in THC. It is used formedicinal and recreational purposes. Hemp, on the other hand, is bred to bevery high in CBD, and very low in THC. Hemp is used for medicine, textiles,nutrition / body care, cooking, and more. 

If you’d like to learn more, here’s a great blog that breaks down thedifferences between the three. 

Myth #2 - George Washington Grew Hemp

Yep - Hemp is actually known to be the first agriculturalcrop planted by humans.

Washington thought hemp had the potential to be more lucrative than tobacco at one time. It was used for hemp oil, textiles, and fabrics, but Washington specifically harvested it for rope and canvas for his shipping fleet.

Myth #3 - Hemp Oil is the Same Thing as CBD Oil

Nope! Although they are both derived from the hemp plant,hemp oil and CBD oil are two totally different things. 

Hemp oil: Hemp oil is great for you.Similar to vegetable oil, coconut oil, or sunflower seed oil, it’s a carrieroil, cold-pressed extracted from its seeds. It has its own set of benefits - it’srich in omega-3 and omega-6, and antioxidants - but does not contain anycannabinoids. This means there is no CBD in hemp oil. Think cooking, soaps, andlotions, not post-workout recovery, anxiety-relieving, and body-balancing.

CBD Oil: CBD is extracted from the leaves, flowers, and stalks ofthe hemp plant. It is a cannabinoid that works with your body’s EndocannabinoidSystem to supplement your natural occurring endocannabinoids to help regulatemany of your internal systems.

Words of Caution: “500mg of hemp oil” is very differentthan “500mg of CBD oil.” While hemp oil may contain CBD and other cannabinoids,it also may contain little to no CBD at all. The bottom line, if a productdoesn’t explicitly say how much CBD is in the product, BE SKEPTICAL. Also, makesure that 3rd party lab results are available to confirm CBD potency.

Myth #4 - “I Took CBD Oil and it Didn’t Work for Me”

This is a tricky one. CBD is not like a beer or sleepingpill. It’s not something you ingest and feel instantaneously - and couldpotentially take several days of consistent use before you start to realize thebenefits you’re looking for. 

Think of exercising. In order to see results, consistency is key. You stick to a fitness regime, and after a couple of weeks, you start to see change. CBD works the same way, especially with ingestible products like oils. By taking them consistently, you will actually increase your natural levels of endocannabinoids, which are neurotransmitters like dopamine and serotonin that serve as messengers of your nervous system.

“The first time you take CBD oil, you’re probably going to feel very little,” says Michael Tatz, co-founder of Resilience CBD. “So many people crave instant gratification and get frustrated when they don’t get an immediate response, but that’s not how CBD oil works.”

What’s most important is to monitor your energy levels, mood, focus, stamina, and pain closely, and over time you could be blown away by the results you feel.

Myth #5 - There’s No Scientific Proof to Back Up CBD’s Health Benefits

This one is false-ish! We are a society that loves tocompile “big data,” and scientists can use large sample sets to drawconclusions. After looking through the endless amounts of anecdotalevidence that support the miraculous benefits of CBD, we have countless case studiesthat validate the results from CBD usage. 

The FDA approved Epidiolex, a CBD-based medication to treat certain seizure disorders. This was the first pharmaceutical grade CBD product that received medial level approval after significant research-based testing. In conclusion, and from a scientific perspective, we have lots of data to draw from.

Let’s take this one step further and talk about our furry friends. Pet CBD has become extremely prevalent over the past couple of years. We will go to any length to keep our pets healthy and out of pain.

With pets, there’s no placebo effect. These animals have no idea they’re taking a hot new health and wellness supplement. Someone simply drops some oil on their food and they scarf it down.

Yet, tons of anecdotal evidence points to the leaps and bounds pets have made in terms of their arthritis, anxiety, or digestive issues when given CBD oil.

So in the end, we hope this clears up some of the grey areas that surround this supplement. The truth is, humans have been using CBD as a health aid for centuries, and it’s here to stay.

What’s meant to be a season of gathering, thankfulness, and giving, often results in stress and sometimes, straying away from the fitness goals we’ve worked hard to achieve all year long. We’ve put together this list of tips and tricks to help keep you on track this holiday season and to set yourself up for success in 2020.

Traveling? Regiment Your Routes.

Nothing can throw you off track like going out of town. Simply forgetting the right socks can keep you from sticking to the workout routine you hold yourself to at home. If you’re traveling this season, you probably already know where you’re staying. Plan out some running (or walking) routes for yourself. *Bonus* this may give you some extra quality family time, or the little break you need after a long day of cooking and mingling with your in-laws.

Hello Trial Classes!

This is another awesome travel hack. Ask your local friends and family members about popular gyms or studios in their area. Odds are, you’ll get an awesome deal for your first class AND maybe you’ll find a new workout class you absolutely love.

Keep Family Close, but CBD Closer

Whether you’re hosting, have some last-minute shopping to knock out, or are adjusting to a time change, Resilience CBD will be your best friend this holiday season. CBD works with your Endocannabinoid System (ECS) to promote balance throughout your body. Your ECS helps to regulate mood, anxiety/stress levels, and sleeping patterns. You’ll finish out the year feeling more refreshed than ever before.

Get Smart With Your Wishlist

This is a super effective, (yet sometimes painful) tip. You know that same voice that says ‘I’m getting up at 5:00 AM to hit the gym' even though you may actually snooze until 6? Well, channel that same optimistic thinking when sending wishlist items to your family. Maybe instead of that fancy candle, opt-in for new dumbbells or even some fun new workout clothes. This way, you’ll hold your future-self accountable and have a whole new wave of motivation when you receive them!

Holiday Food Musts

Pecan pie, eggnog, gravy, candy cane bark ...we know, it’s tempting. But fear not, we have a couple of survival tips to keep you from going overboard.

Tip #1: Resilience CBD Recipes. They come out with awesome, healthy seasonal recipes. Oftentimes, they’ll take a traditional dish we all know and love, and put their own healthy spin on it.

Tip #2: If you’re going to apotluck (or hosting one) you’re in luck. Why? Because you can bring whateveryou want! Even if you’re in charge of the mashed potatoes, you can always bringa side of green beans to ensure that you have a healthy side option. 

Tip #3: Listen to your belly! How many times does that cookie stare you in the eyes and say, “EAT ME”, even though you are totally content? With all the holiday get-togethers about to take place, try to exude some self-control and pass on that beautiful platter of gingerbread cookies (...or maybe split one with a friend).

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Yoga was first practiced by the Indus-Sarasvati in India. Fast forward over 5,000 years and it’s not unusual to pass five different yoga studios in a ten-minute drive.

Society holds the idea that yoga is reserved for fit suburban moms and hippies, but that has changed, and Yoga has gone mainstream. Studios right here in Miami like SOL Yoga, TruFusion Coral Gables, Exhale, and others are really creating must-try experiences.

*RELATED Miami’s Best Yoga Studios – Where To Practice

The truth is, anyone from NFL linebackers, to the daily dog-walker can benefit from practicing yoga.

Here are five reasons why you should consider practicing Yoga.

It Relieves Stress

Yoga is a powerful stress reliever. The first reason being the ambiance: Serene music, dim lighting, and the calming voice of your yoga instructor all contribute to a tranquil environment. Yoga also encourages you to find a breathing flow that works for you as you move through the different sequences. Deep breathing techniques have been found to relieve anxiety and harness your energy into the task at hand.

It’s a Tougher Workout Than you Think

For those who are turned off by yoga because you don’t think it’s a good enough workout, this is definitely not the case. You can burn up to 500 calories in a single yoga class depending on the type of yoga and the temperature of the room. The average person loses around three pounds of water weight from sweating in a hot yoga class.

*RELATED Bend Like a Pro With These 10 Athletic Yoga Poses

Your body is also working even harder in the heat of hot yoga - boosting your heart rate and endurance when holding a difficult pose. All in all, don’t forget a towel. Because you’re going to sweat. A lot.

Improved Sleep

A national survey reported that 55% of people who did yoga experienced improved sleep. Due to the release of physical tension and mental stress, it helps to balance the nervous system. Similar to the benefits of CBD, it works to create homeostasis throughout the body helping you fall, and stay asleep. For more information on how CBD and yoga work together, check out this awesome blog by Resilience CBD.

*RELATED Should you be Hopping on the CBD Train?

Reduces Risk of Injury

There is a symmetry of balance, strength, and flexibility in yoga. The stretching involved in yoga improves the resilience of muscles, joints, and tissues. In addition to this, you’re alternating between working major groups of muscles, rather than the same muscle groups, like while running, for example. This also improves your range of motion which directly reduces your risk of injury and soreness.

Improves Focus

Yoga requires balance, and balance requires focus. One of the main objectives of practice is connecting the mind and body. As mentioned above, you achieve this through controlled breathing and leaving all your stressors and anxieties behind when you enter the room.

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Mornings are hard. Night owl or not, hitting the gym before the sun comes up takes some serious self-discipline.

Whileit can take some getting used to, there are some serious benefits of knockingout your workout in the AM.

Aside from kickstarting your energy and focus for the day, hitting the weights before breakfast has been found to burn more fat while preventing glucose intolerance and insulin resistance.

Ifyou’re looking to make a change in your routine, here are a few tips that willmake things easier.

Sleep in Your WorkoutClothes 

Try to eliminate any potential excuses you will try to come up with, in the morning.

Sure,your PJ’s are probably super cozy, but they will make you want to stay in bedlonger.

Youcan even go a step further and put your headphones, keys, and anything else youneed on the counter for a grab-and-go exit. 

Take CBD for Before Bed 

Qualitysleep is essential if you’re planning to get up early. Taking CBD before bedcan regulate your sleeping patterns, making it easier to fall asleep, stayasleep, and wake up feeling refreshed in the morning.

Resilience CBD Oils or gummies are both great options. Their products are designed specifically for athletes, so not only will your sleep improve, but you’ll also reduce physical tension and soreness post-workout. 

*Use code STAYFIT15 and get 15% off Resilience CBD Gummies*

Put Pre-Workout Powder and a WaterBottle on Your Nightstand 

Ifyou struggle to get up for the gym and you’re not a pre-workout person, youprobably should be. Drop a scoop of pre-workout in a water bottle withsome water next to it. As soon as you wake up, mix the two, and drink it. Thiswill boost your energy and have you ready to crush your workout. 

Find a Fitness Buddy

Accountabilityis everything. Ask a friend, neighbor, or co-worker to sign up for a fitnessclass with you or meet you at the gym in the morning. Having a partner willkeep you motivated and eager to get to the gym. 

Leave Yourself a Note on YourNightstand 

Trywriting a motivational note to your sleepy, future self before bed that willtrigger enthusiasm and self-discipline.

Younever know, a simple “you got this” slapped on the front of your alarm clockmay go a long way. You could also try using your favorite pump-up song as youralarm sound.

Your vacation is finally approaching. Although it’s supposed to bea break from work, school, or the general hustle and bustle of everyday life,traveling can be stressful, too.

You’ve been planning this trip for weeks. You have your list of references and must-see spots in your phone, but what about the fitness regimen you’ve been crushing for the past couple of months? Or even the one you just started last week?

Just because you’re traveling and want to rest, relax, andindulge, doesn’t mean you have to completely derail your fitness plans.

Here are six tricks for keeping your fitness goals on track whiletraveling.

Don’t Forget a Reusable Bottle of Water 

This is a helpful tip for several reasons. First, beware that many restaurants in countries outside the US charge for water. This can save a buck and will keep you hydrated throughout the day. If you’re tight on space, there are collapsible water bottles that are total game-changers. Fill it up to take with you throughout the day and collapse it down to nothing when you’re packing up to head home, or to your next destination.

Bring a Band for a Quick Night or Morning Sweat Sesh

Totally understandable if you’re skipping the Hilton and stayingin a local bed and breakfast. Although you may not have a swanky gym to squeezein a morning workout, you will have enough room for band workouts.

A band is a perfect fitness tool to bring on vacation. It’s small, super lightweight, and will allow you to get your sweat on with little space. You can find inexpensive, high-quality brands on Amazon. There are tons of awesome band workouts online you can follow as well. Even 15-20 minutes can make a difference.

Biking or Walking Tours Instead of Bus or Segway Tours 

If you’re booking a sightseeing trip instead of a beach vacay, there’s a good chance you’re going to spend a lot of your time on-the-go. Skip the bus or (dare we say it) Segway tour and rent a bike or pull out your comfy walking shoes. Not only will this allow you to explore like a local, but you’ll get your heart pumpin’ enough to justify the gelato you order after dinner.

If you’re hanging on the beach for the week, what’s a better spotfor a HIIT workout than by the shore? You can head down with your beach chairand do a 15-30 minute HIIT workout in your swimsuit before relaxing for theday. 

Don’t forget to Sleep

Half the reason you’re planning this trip could be just to getthose full 8+ hours of sleep. For those packing as many activities into yourtrip as possible, sleep may be low on the priority list. Try taking some ResilienceCBD Oil to help regulate your sleep patterns and keep your energy upthroughout the day. 

Pack Your Own Protein Powder or Breakfast Bars 

Food is obviously a huge aspect of immersing yourself indifferent cultures and it’s easy to ignore healthy eating habits on vacation.We are not saying you should sacrifice your experience in order to uphold yourlow-carb diet, but there are ways to find a balance.

Try packing a protein powder or your favorite healthy protein barto supplement your hunger throughout the day. Maybe even skip the morningcroissant and have a bar instead. This will keep you from indulging so hard atthe all you can eat pasta buffet, while still getting a little taste for yournew favorite city.  

Hit the Grocery and Cook  

This is a no brainer. Pick up some fresh fish, or hit a local farmers market and cook dinner as much as possible during your trip. Not only can you try fun local recipes, but you can also control exactly what you’re putting in your body.

The food you eatbefore and after exercising is crucial to get the most out of your workouts,and to stay on track with your fitness goals. Pre-workout: You’re fueling yourbody up. You need to prep it for the physical stress you’re about to put itthrough. Post-workout: You need to replenish your body so it can recover andrebuild from the workout you just crushed. 

Resilience CBD, a CBD brand designed specifically for athletes, has a growing library of healthy recipes that incorporate their CBD. Not only do they taste great, but they also add an extra anti-inflammatory boost that you may not be getting enough of otherwise. Below are a few great pre/post-workout recipes to get you started!

PRE-WORKOUT: Orange Honey CBD Overnight Oats

Unless you eat a few hours before working out, you should try to stick to something on the lighter side, that’s also high in carbs. Oats are especially great pre-workout food because they release slowly, keeping your energy levels high throughout your whole workout. The CBD oil is an awesome addition to keep you focused and feeling refreshed after. If you’re a morning gym-goer, this is perfect to grab on the go.

Ingredients: 

½ cup oats
½ cup preferred milk
1 mL Orange Rise CBD Oil
1 tsp raw honey
½ tbs peanut butter for an extra protein boost
1 or ½ banana

Instructions: 

Add oats, followed bythe wet ingredients into a bowl or glass. Stir lightly so the Oats arecompletely wet.

Store in your fridge overnight. Top with bananas and/or other fruit in the morning.

*Yields 1 largeserving* 

POST WORKOUT

Eating immediatelyafter a workout is a must. You need to restore your depleted glycogen levelsand load up with protein so you are able to recover and build muscle. 

Recipe: Strengthening CBD Smoothie

Smoothies are a quick, easy, and effective post-workout meal. This one is packed with protein and stabilizes your sugar levels, while the CBD works to fight inflammation. The greek yogurt also makes for a creamy, indulgent treat!

Ingredients: 

1-2 scoops vanilla protein powder
½ cup preferred milk
¼ cup chopped peaches
¼ cup mango
1 banana
1 mL Citron Zest or Orange Rise CBD Oil
1 tbsp hemp hearts
¾ cup plain or vanilla greek yogurt

Add ingredients to a blender, mix, and voilà!

*Yields 1 largesmoothie* 

Recipe: CBD Lemon Pepper Chicken Bowl

If you’re feeling something a little heavier than a smoothie, this easy meal provides an awesome source of recovery boosting nutrients that work with the CBD to promote muscle growth and healing, so you can go just as hard in the gym tomorrow.

Ingredients: 

1 chicken breast
¾ cup broccoli
¾ cup chopped zucchini
¾ cup chopped brussel sprouts
1 mL Citron Zest CBD Oil
1 tbs olive oil
¼ lemon
⅔ cup cooked quinoa
1 tsp salt, pepper, lemon pepper
1 tsb lemon juice

Instructions: 

1. Heat oil in a skillet over medium heat. Add chicken and sprinkle with salt and pepper to taste until cooked through, about 5-8 minutes
2. Set chicken aside. Cut half of your lemon into thinly sliced pieces.
3. Add veggies, CBD, and thinly sliced lemon to the pan. Stir and sprinkle lemon pepper, salt, and pepper.
4. Turn skillet to medium-low, add quinoa, the juice of the remaining lemon, and the chopped chicken.
5. Stir until fully mixed, and pour into a plate or dish.

*Yields 1 largeserving* 

Did you know the averageAmerican works 44 hours per week with a one-way commute of 26 minutes? Theyalso spend 2 hours and 22 minutes on social media and 40 minutes at dinners atleast 3 days out of the week. 

If you’re anything like the average American, you’re pretty slammed. In this fast-paced world, we’re always looking for efficiencies. Oftentimes, we sacrifice our diets to make room for everything else. Unfortunately, it’s much more convenient to eat unhealthy when on-the-go.

Believe it or not, there areways to maintain a healthy diet and pick your kids up from soccer practice ontime. It starts with meal prep and maximizing your meals so you’re getting themost out of them as possible. 

SpeedySmoothies

This is a fabulous hack for all smoothie lovers. When you have downtime, make a few of your favorite smoothies. Or the next time you’re making a smoothie, double the recipe. Then, pour it into an ice tray and pop it in the freezer. Next time you’re feeling a smoothie, simply drop the smoothie cubes into your blender with a little milk or water and you’re good to go. Extra tip -- you can do the same for soup too!

Streamline withCBD 

Only 23% of Americans meet national exercise guidelines. When trying to get and stay fit, it’s important to find efficiencies so you’re able to block off some gym time on your schedule. Recovery, as we discussed in this post, is one great way to do that. The quicker you can recover, the quicker you can get back in the gym and avoid skip days due to being sore. One of the best ways to incorporate recovery into your diet is CBD. Resilience CBD has some awesome, healthy Resilience Recipes that incorporate CBD. Our personal favorite is their Full Meal Prepped day of CBD.

Schedule yourSides

Meal prepping is awesome … if you have a whole evening you can set aside to meal prep each week. One simple hack for the person who decides what to eat for dinner the night of is scheduling your sides. Next time you’re making quinoa, rice, salad, baked potatoes, green beans, etc., double it. You can keep these sides in the fridge all week and eventually use them for another dinner that week. You’re basically meal prepping without spending any extra time doing so!

Pack in Protein… Powder 

Another way to make your mealsmore dynamic is protein. It’s no secret that protein is essential when tryingto achieve, and maintain progress. If you’re too pressed for time to make meator something loaded with protein, try flavorless protein powder. You canessentially mix this in with anything: spaghetti sauce, salad dressings, quinoaor rice, yogurt, or bake it into your favorite baked goods to pack some extraprotein in your meals.  

You shouldn’t have to compromise your diet in order to meet your demanding schedule. Taking the time to plan your meals and treat your body to proper nutrients will give you the energy you need to get through it while staying on track with your fitness goals.

No pain, no gain, right? Studies show this may not actuallybe the best method for seeing results. We can all relate to that bittersweet,and oddly satisfying soreness we feel after exercising. To us, it feels likewe’ve conquered something, and if you’re not sore the next day, you reallydidn’t accomplish anything, or work your body hard enough, right?

Yes, soreness does indicate that you pushed yourself and gota great workout. But, there’s actually an extra step you must take inorder to overcome that soreness, and 82% of people feel they are neglecting it.That step is recovery. 

While the actual workout is extremely important, recovery is one of the most overlooked aspects of fitness. Why? Because when you exercise, you’re breaking your body down. Allowing your body to adapt and repair damaged muscle tissues in order to continually see improvement is an important step in the process. Not only will you be able to go harder in the gym, but you’ll also prevent injuries, and function at an optimal level.

Here are five recovery tools, tricks, and tips you should be adopting.

Stretching: Widely known,often overlooked. Stretching directly after a workout has quite a few benefits.It increases blood flow to your muscles which can reduce soreness and relievephysical tension. It also increases your flexibility and range of motion. AKA -if you continue to skip stretching, your body will remain tight, and you won’tbe able to dip deeper into that squat.

CBD: Sleep and reducing inflammation are both huge factors that impact your body’s recovery time. On average, Americans are only getting 6.8 hours of sleep each night, coming in below the suggested eight-hour minimum. This is absolutely crucial in order to allow your body to repair itself. CBD promotes better sleep, while also working internally and externally to reduce exercise-induced inflammation. Resilience CBD is a great option focused specifically on athlete recovery.

Refuel Properly: It’s no secret that you need to be refueling your body after an intense workout, but are you providing your body with the right fuel? After a workout, your body is immediately looking to restock its glycogen (which your body uses as energy) to repair your muscles. You should direct your focus on carbs and protein. Carbs are a great way to allow your body to kickstart glycogen resynthesis, but it’s important you consume carbs directly after a workout with no delay. Your primary focus, though, should be protein. This is essential for providing your body with the amino acids that aid in muscular growth and rebuilding. You should aim for 0.15-0.25 grams of protein per pound of body weight.

Ice Roller: Rolling out or massaging those muscles after an intense workout not only feels great, but can do wonders for recovery. It increases oxygen and blood flow to the muscle tissues while also releasing muscle knots and tightness. It is a form of a myo-fascial release. Fascia is ultimately a connective tissue that encases your muscles, tendons, and other internal organs. Fascia is not extremely flexible and can contribute to muscular tightness, which is why rolling out your muscles can relax and relieve tension. Crysophere has a great massage ice roller that you can pop in your freezer.

Epsom Salts: Epsom salts arean excellent way to relieve muscular tension. Magnesium, a mineral found inEpsom salts is a very powerful anti-inflammatory. Soaking in Epsom saltspromote recovery by actually perpetuating blood flow, and loosening the musclefibers.