Lifestyle

Have you everwalked into class ready to crush it and then you realize, you forgot to applydeodorant? That can be a sticky and stinky situation, but life happens andlet’s hope that you make it through without letting a little body odorsidetrack your fitness goals. However, if you want to keep your swolemate andfellow fitness friends close, then consider these non-toxic deodorants thatwill keep you smelling fresh. And remember to apply it!

There hasbeen an influx of non-toxic deodorants on the market that are free of questionableingredients including aluminum. While no study has yet to prove a direct linkbetween aluminum and breast cancer, there so many new aluminum formulas that getthe job done, allowing you to ease chemical load to your body while keeping youdry and stink-free.

From CBD-infusedto those with probiotics, we explored the latest in underarm care.

Color Up FRESHEnzymatic Deodorant –Did you know that CBD has anti-bacterial properties and the ability to fightthe bad (odor causing) bacteria, while maintaining the healthy strains tosupport your skin’s microbiome? Well it does, and Color Up has infused it’s CBDderived from organic hemp into this gentle, non-irritating formula keeps youdry and stink free thanks to CBD along with enzymes and Kaolin Clay and ZincRicinoleate. We love that this is also free of baking soda, an all naturalingredient yet irritating to some sensitive skin types. The bonus, yourunderarms will be super soft. Color Up FRESH Enzymatic Deodorant, $24,colorupco.com

TypeA – We had totry this brand whose name matches our workout personality. This hybrid formula,has a patent-pending, sweat-activated formula with atime-release effect that kicks into action when you do. A bit skeptical atfirst, we fell in love with the cream formula that comes in a squeeze tube.It’s easy to use, not messy and it can withstand an intense gym session. Ourfavorite scent is the Visionary, a clean, crisp, sweet citrus scent (all thefragrance is natural), but there are total of six to choose from.Type ADeodorant, $10, typeadeodorant.com

Freedom – With justsix simple ingredients, this formula is aluminum free (all of those that wereviewed are), paraben free and phthalate free, is the brainchild of a singlemom of three who had three friends diagnosed with breast cancer. Realizing theimportance of non-toxic beauty, she set out to create Freedom and delivered aclean, odor fighting option that you can feel good about putting on your skin. FreedomNatural Deodorant, $17.50, freedomdeodorant.com

Lavanila – Probiotics go beyond the gut and this new formula from Lavanila, The Healthy Probiotic Deodorant, contains Lactococcus Ferment Lysate, a “breakthrough probiotic prized for its unique ability to neutralize the surface bacteria responsible for odor.” Infused with aloe along with traces of fresh eucalyptus and soft Madagascar vanilla the refreshing formula will keep you smelling clean. Lavanila The Healthy Probiotic Deodorant $11.99, exclusively at Target stores.

Let’s be honest, ladies. How many of you go from work to workoutand don’t even think of washing your face before getting your sweat on?  Even if you applied your glam early in the AMand you don’t hit the gym until PM, you are making a big skin mistake byforgoing a pre-workout makeup removal.

“If you are wearing makeup, you need definitely to remove it before workouts, says Board-certified dermatologist, Dr. Heather Woolery-Lloyd. “Wearing a full coverage foundation while exercising may contribute to breakouts. In addition, eye makeup can cause eye irritation when you are sweating during your workout.”

Makeup creates a barrier on the skin and if you don’t wash it off it can trap sweat, oil and lead to clogged pores and breakouts. For those that don’t want to go bare-faced, “If you feel like you need some coverage, consider a tinted sunscreen and you also will get the added sun protection that is essential when exercising outside, says Woolery-Lloyd.

And let’s not forget that it is also important to do a full washafter your workout. At the very minimum, rinse your face with water immediatelyfollowing your workout.

If you don’t feel like totting your bottle of cleanser with you tothe gym, then try out these easy-to-use cleansing cloths that can remove makeupin an instant and get your skin ready for its sweat session.

1. Hanhoo Argan Oi Makeup Removing Wipes with Vitamin C

Formulated with Argan Oil and Vitamin C these affordable wipes clean deep into the pores without clogging, while moisturizing and brightening the skin. Vitamin C may help boost collagen giving a skin an added boost youth. $2.50 (15 wipes), Walmart

2. C’Est Moi Gentle Makeup Remover Cleansing Wipes 

Infused with Organic Aloe, Glycerin, Green Tea and Cucumber Extract these gentle cleansing wipes are hypo-allergenic, dermatologist tested, made with natural & organic ingredients and are free of synthetic fragrances, parabens, phthalates, sulfates, mineral oil, silicone or dyes. They will clean your face without irritating your skin or the  environment as they are  biodegradable, which we love. $10, cestmoi.com

3. Kaia Naturals Vitamin Cleanse

Do good for your skin and the Earth with these wipes soaked in vitamins C, E, and B12 along with antioxidant-rich honey and skin-softening sunflower seed oil. These are made 100% biodegradable and compostable, unbleached bamboo that the brand says can even be planted afterward. The best part, for each pack sold, Kaia Naturals will plant a tree. $16 (30 pack), Kaianaturals.com

4. Laura Geller Sensitive Skin Makeup Remover Cleansing Towelettes

Designed for sensitive skin, these towelette’s skin-calming ingredients like green tea extract, chamomile, and aloe vera are non-irritating but will remove even stubborn waterproof mascara. $10, LauraGeller.com

Anxiety is so pervasive, and with good reason. We are sooverstimulated by media and cold brew, with access to emails and work 24 hours,plus pressure to maintain the kind of abs and travel routines that used to onlybe reserved for celebrities, but thanks to Instagram appear to be the standard.

Self-Care is the word du jour, but good self-care is aroutine like daily meditation, with results that build up over time afterconsistency. What do you do in the moment in a bout of anxiety right now? Hereare some tips to try out for some short-term relief.

First, acknowledge whatever you are anxious about needs to be put on hold at least for a short time. Anxiety tends to convince it we must focus on the thing and simultaneously stops us from being productive at it. Stepping away for 20 minutes to an hour will allow you to relieve some stress and perhaps gain some additional perspective on it.

Next, pick something else to focus on to break the cycle. Try one of these options out:

• A vigorous workout: Even ten minutes of high intensity interval training can reduce the anxious energy in your system. A fast run, a kickboxing session, or intense spinning class can deplete that extra stress energy. It will also force you to take a relaxing shower after, bonus!

• A complicated, but nonconsequential, distraction: like a live sporting event, an interactive activity like playing pool, or a pickup basketball game, anything that commands some attention. Anxiety usually ends up putting the same thoughts on repeat, doing something that demands attention will break up the topics in your head and give you some relief.

• Cook a new recipe: cooking or baking is time-limited with a predictable outcome, which will give you a sense of accomplishment and productivity. If it’s a shareable recipe, it might also give you an excuse to drop by a friend or neighbor’s place to give them a few cookies and see how they are, taking the focus off of yourself and how you are feeling.

• A small household project: put together a bookcase, deep clean your garage, or weed in the garden. This again engages you physically and mentally in something that has a timeline and ends with a productive outcome. Do something that is relatively simple, save the complicated Ikea desk that’s missing a part for a time you are more relaxed.

• Groom your pet: get yourself focused on something somewhat complicated that involves the little furry friend that brings you joy. If you get outside for a walk and let them get dirty first you will feel extra energy from the outdoor activity.

• Limit your use of substances. Anxiety is a tricky problem, so keep in mind that many things you think will soothe anxiety actually exacerbate it. Nicotine, alcohol, and marijuana all increase anxiety over time. This is because the withdrawal from any substance is the opposite of the effect it initially provided. So, if you get stress relief from a substance, when it leaves your system your anxiety naturally increases.

• Limit your caffeine intake. Try to stick to just one regular cup of coffee in the morning instead of an energy drink or triple venti concoction. Caffeine and other stimulants increase anxiety as their primary effect. If the extra energy just goes to worrying, it’s not as helpful as you think.

• Commit to working out 3-5 times per week whether you feel like you want to or not. Remember, a mildly annoying thirty minutes on the treadmill will probably pay off by making it easier for you to enjoy the other 23.5 hours in your day. Skipping exercise when your stressed often seems like a great way to chill out, but often we have worked in a sedentary position all day while our nervous system has been repeatedly activated by emails and tasks we need to complete, providing no relief from the build-up of stress. Exercise puts good use to your stress-energy and provides a better sleep pattern which can also reduce stress levels.

• Schedule Self-Care. I am not saying you need a pricey massage every week. I am saying you need small, enjoyable, relaxing routines that don’t cost extra money daily. Start with coffee on the porch for five minutes in the morning without your cell phone. Take a bath instead of a shower every other day. Have a healthy dessert like berries with a bit of chocolate hummus to savor. Listen to classical music on your commute. Find several ways to soothe yourself on a daily basis and try to time them so that you get many bursts of relief on a regular basis.

Try out some of the methods on this list or try other things until you find what’s most effective for you. Be patient, and pat yourself on the back for making the first step toward a lower-anxiety life.

Most women can maintain a workout program throughout their pregnancy and the postpartum period without issue. That being said, there are many special workout considerations for mothers that your average trainer didn’t learn during their certification. The good news is that there are highly specialized certifications available that can help trainers attend to this special community with care and confidence.

I caught up with Fit for Birth graduate and former co-founder of Fit Pregnancy Club, Joanie Johnson to learn more about why it’s important to seek out a pre and postnatal certified trainer when you are working out during this tender period.

Related: 6 Mommy & Me Workouts in Miami to Try in 2020

Let’s get right to the point, why is it important for pregnant women and postpartum to work out with a certified trainer?

To start, most trainers and medical professionals simply don’t receive the training to help this population move safely. That being said, there are no regulations within the fitness industry, so literally anyone with a personal training certification can train pregnant and postpartum women. The general guidelines from OB/GYNs tend to be: “ if you did the activity before, you can continue,” and “if you feel pain, don’t do it.” Comparatively, pre and postnatal corrective exercise specialists learn very specific information about the inner core unit. This crucial group of muscles not only protects the baby, but also makes a woman better able to move, and less susceptible to diastasis recti, sciatica, and pelvic floor dysfunction.

What do pre and postnatal certified trainers know that your average trainer might not?

Most trainers will learn very basic guidelines to protect the baby: don’t lie on your belly, don’t do crunches, don’t hurt yourself - considerations that are honestly somewhat obvious. In our Fit for Birth continuing education courses, trainers learn in-depth information about the trends in childbirth, corrective exercises to restore the inner core, the importance of diaphragmatic breathing, and important postnatal considerations. They also receive dedicated hands-on training specific to this community. This knowledge helps our trainers empower women to strengthen and move with confidence.

How can working with a pre and postnatal certified empower a woman?

If you've taught a woman to use her inner core unit correctly, she increases the amount of movement options and exercises she can perform safely during pregnancy and postpartum. A strong inner core supports all movement patterns from lifting your baby to taking on high-intensity workouts.

Why don’t all healthcare professionals have this information?

There is very little research on fitness for pregnant women because of ethical considerations, so there simply isn’t a lot of training embedded in the mainstream system. Thankfully, along with certified pre and postnatal fitness trainers, pelvic floor physical therapists, occupational therapists who specialize in women’s health, doulas, and midwives are also highly trained in postnatal physical concerns. I’ve also started to see more and more OB / GYNs who are becoming more interested in fitness considerations for the mom community.

The bottom line is that if you are a pregnant woman or new mom, seeking out a trainer who has received this specialized training and is certified is crucial. Working with a trained professional will help you prevent injury, correct common pregnancy, and postpartum concerns, and cultivate empowered movement.

If you are a trainer who would like to get certified, Fit for Birth, a Miami-based health education and training company for new and expecting mothers, families, and professionals, is offering a 3-day certification program in Miami February 28 and March 1 at Ampersand Studios.

This course is eligible for CECs for a variety of certifications and Stay Fit 305 readers get a special discount if you sign up using the code live100. For more information, head to the Get Fit for Birth website.

We all (hopefully) know by now that moving your body daily is best thing you can do for your health. However, when your daily HIIT or hot yoga, running or boxing classes leave constantly you shampooing your hair, there is a good chance that your workouts are most likely wreaking havoc on your hair.

Washingyour hair daily can lead to dry, damaged hair, itchy scalp and for some,over-washing can lead to greasy strands. Oh, and did we mention that if youcolor your hair, all the frequent washing will lead the color fading faster?

Hair has scales that overlap an inner cuticle and this is what keeps your hair together. Over-washing, heat tools, too much sun, lack of nutrients can all contribute to the scales falling apart and eventually separating. This leads to damage along with breakage, dryness, and frizz.

Master French hairstylist, Guillaume M, who lives in NYC, but visits Miami every 8-10 week, says  “the ideal is to wash your hair no more than 3 times a week, but living in Miami and exercising daily will leave you washing it almost every day,” says Guillaume.  “Think about over-washing your hands, it will leave them dried out…it’s the same for your hair.”

Therefore, your daily workouts are going to lead to extra at-home hair maintenance. Guillaume suggests “having 3 different shampoos in rotation such as volumizing, color protection, moisturizing, gentle cleansing and rotate during the week.” Another imperative step, according to Guillaume, is to use good conditioner every time you wash on towel dry hair. To maximize hair health, he says to use a deep conditioning mask once a week. “Once a week you will need to do a deep conditioning mask that you will leave on your hair for about 20 minutes. Wrap hair in cellophane in order to keep in the natural heat from your body as it will activate the nourishment process of the mask.”

Ifdaily washing can’t be avoided, we’ve found products that will keep your hairhappy and healthy.

Shampoo/Conditioners

If you’re looking for shine and radiance while boosting fullness NatureLab Tokyo Perfect Smooth Shampoo and Conditioner Duo is for you. The formula is infused with Grape Stem cells, a source of powerful antioxidants that reduce damage to scalp papilla cells, revitalizing and adding shine to dull hair. It is free of harsh sulfates, parabens, phthalates, gluten, mineral oil and other harsh chemicals that not only damage hair but the environment. $28, naturelab.com

Damagedto the point of despair? Shu Uemura Ultimate Reset Shampoo and Conditioner can repair and restore verydamaged hair with intense moisturizing that won’t weigh down your hair. Thesecret ingredient? Japanese sourced rice extract, which is enriched withminerals, antioxidants, and B and E vitamins. Shampoo, $49, Conditioner, $59, shuuemuraartofhair-usa.com.

Oilsand Leave-Ins

Skip the heat tools, and go au natural, while keeping frizz away with Daily Dose Miracle Moisture Leave In Conditioner. This lightweight moisturizing spray is a leave-in conditioner that detangles hair, eliminates frizz and fly-aways, softens hair and adds moisture and shine. This is a go-to for all hair types ranging from natural, fine, frizzy, dry, fine curly, oily, greasy, thick coarse, coarse, low, normal and high porosity hair. $17.99 (8oz) and $7.99 (2oz), dailydoseme.com

For an extra dose of moisture, BioSilkSilk Therapy with Organic Coconut Oil works doubletime. It not only tames fly-aways and prevents split ends, but you can also useit on your skin to hydrate rough patches on your body. $16, amazon.com

Hair Masks

Significantly restore hair while supporting a Miami-based company Haielle with Haielle Hydrate Masque. This rich yet lightweight formula should be applied to wet hair and left on for 10 minutes before rinsing. Fortified with amino acids, enzymes, proteins, peptides, and fatty acids, and protects, seals split ends and with repeated use, will leave hair stronger, smoother, and softer. $45, haielle.com

If you’re guilty of over washing, over-processing, and excessive heat tool usage Kérestase  Resistance Mask is your new BFF. It repairs weak, severely damaged hair with a formula that includes peptides that penetrate into the deepest later of the cuticle to strengthen hair and stimulate growth. $56, sephora.com

For more info on Guillame M and to book an appointment for his signature haircut technique that leads healthier hair that grows faster and fuller with regular cuts, follow him on Instagram.

I started my fitness journey as any other person would - I started to run every day, eventually joined a gym, and started lifting weights following a high-intensity training format. Because I never bothered to learn proper training techniques, this all led to the accumulation of compensatory movement patterns that would later be my ticket to the Injuries Funhouse.

For about 5 years I lived with every type of pain you can imagine. When you start your day with a sharp pain in your back or feel a sharp pain shooting down your leg just by standing from your chair at work, you know something is wrong. I tried everything under the sun but nothing seemed to fix the root cause of my problem.

In 2016, I had a severe car crash that had me in bed for 2 months. These were some of the darkest days of my life but I’m grateful because it gave me a lot of time to reflect and investigate ways to heal my body the right way.

During the time I was recovering, I studied functional anatomy, and read books on kinesiology, biomechanics, and posture. This all led me to Animal Flow, changing both the way my body moved and my relationship with my body forever.

What is Animal Flow?

Animal Flow is a structured series of animal-style movements that can be linked together to form flows, similar to yoga. It’s good for building mobility, strength and developing motor control, something many programs are missing. I like to think it is similar to learning chords on a piano; once you learn enough of the notes or movements, you can string them together and play fun, interesting songs, or flows with your body.

Who should do Animal Flow?

Animal Flow is a good fit for anyone looking to spice up their training and create more control in their movements. It is also very scalable to all fitness levels. Whether you’re just getting back into training, or have been moving for a long time, you’ll find something interesting in it for you.

What are the components of Animal Flow?

The Animal Flow system is broken down into 5 distinct categories.

1. Wrist Mobility Drills

These are movements that help strengthen the wrists and prepare you for moving on the ground. Since most people aren’t used to crawling on the ground and putting weight on their wrists, this helps a lot with preparing your body for the movements ahead.

2. Form-Specific Stretches

These are mobility drills that help you own the positions you’ll be using in the flows. They’re great for creating flexibility in tight areas, like the front of the body, and strengthening weak areas, which is typically the back of the body for most people.

3. Traveling Forms

This is where you’ll work on strength and stamina. They consist of the traveling Ape, Beast, and Crab, which make up the “ABCs” of Animal Flow.

4. Switches and Transitions

These are the movements that link one position to another to create a flow. Without the switches, you’d just end up with a bunch of isolated movement patterns. This is where Animal Flow really shines over other bodyweight training programs.

5. Flows

These are sequences that combine the Ape, Beast, and Crab with other movements, like the Scorpion and Side Kick Through. Many pre-built flows are shared on social networks today, but the goal is to eventually get creative and start making your own flows.

Chronic pain, immobility, depression, lack of vitality, and energy are all the symptoms of the zoo human syndrome. The zoo human syndrome is how I define the state of today’s society. Think about it: we are living in a nature deficit disorder with zombie-eyes trapped by screens, forests of concrete, and cubicle kennels all contributing to our degeneration. Our bodies as thirsty for movement.

Consider Animal Flow one way you can take a step towards improving the quality of your life and your well-being!

If you are active in the fitness community, or even just active on Instagram, you are familiar with the before and after picture. These can be wonderful markers of success and an easy way to show our community what we have accomplished. When used appropriately, this type of image can help people to maintain their weight loss or muscle gains, and inspire others to change. But what happens when this kind of imagery induces the ever-popular shame spiral.

Shame is such a visceral emotion, that it is common to try to harness it to make big changes, but it can easily backfire. Shame happens at times to everyone, but the constant repetition of it to yourself is unhelpful. Have you ever seen this kind of “motivational” advice? I once saw a post that said, "If you want to lose weight, eat in front of the mirror, naked."

The message is that there is something shameful about you. What if you don’t lose the weight you intended to? It sticks you with negative feelings about yourself that can only seemingly be resolved through massive physical change. The point is, it is okay to want to change and to also love who you are in the meantime.

It is important for us to be honest with ourselves about the very real health consequences and self-esteem consequences that can come with being overweight. However, adding to the mental health consequences of a few extra pounds by berating oneself, or moralizing every food choice you make is more likely to make you less motivated.

If you use shame, your inner dialogue is very likely to include a lot of negative statements about yourself. Negative self-talk is one of the biggest contributing factors to mental health problems. Therapists call this rumination and sometimes people ruminate on negative experiences, but it is even worse if you personalize it and tell yourself you are bad for not being perfect.

If you have something negative on repeat about yourself long enough, the chances of it shifting from a simple 'You have got to get to the gym', to an insult like 'You slob, go to the gym'. Once you cross this line, you are no longer just making the thing you are trying to change “wrong”, now you are wrong. You cannot, nor should you try, to change yourself completely, and we have already talked about not trying to change things that aren’t in your control. You are inherently valuable as a human being with life. The thing you want to change is just a variable in that life. Not good or bad, just a variable.

Shame also triggers stress. and stress is a known contributor for increased cortisol which can trigger fatigue and increased appetite, which are known contributors for skipping workouts and ordering DoorDash on repeat. Adding stress to the difficult task of getting in shape (or any goal really) is likely to thwart your efforts. Then what do you do a month later when you still haven’t lost the weight? Out of habit, you say even worse things to yourself.

Weight is weight, it is not positive or negative. There is a range of weight that is healthiest for each person’s height. Despite social media and other advertisers, there is not an actual perfect body. Perfection is not real. What you need from your body is one that you feel confident in, does not endanger you with chronic health problems, and that moves you around in fun ways. That being said, if your body is not doing some of those things for you, shaming yourself will not help. Positive self-talk, help from a physician and/or nutritionist, and exercise specialists in your area of interest can all help.

It is wonderful to want to have that transformation Tuesday, and to make a goal for yourself that you feel will make you feel accomplished and happy. Just remember that the person in the before picture made the decision, had the determination, and did a lot of work to get to that after picture, so they are to be valued and not shamed.

Not only does your body completely change when you have a baby, so do your daily activities. The combination of the new movements of nursing, rocking, and lifting your baby, and a weaker core can create muscle tension in ways that you may not have ever experienced.

Here are 3 key stretches that will help alleviate some of the physical stresses of being a new mom.

As always, make sure to check with your doctor before starting any exercise program.

1. Chest Opener

What it counterbalances: Hunching over while nursing, rocking, or lifting your baby.

How to: Sit up tall in a chair with your feet grounded. Place your hands behind your hips with your fingertips facing your hips. Take deep breaths and feel your shoulders opening and your chest extending towards the sky.

2. Hip Flexor Stretch

What this stretch counterbalances: Sitting for long periods of time with your new baby.

How to: Start kneeling on one knee. Take a moment to square your hips. Gently lean forward until you feel a stretch in the top of your quads and in your hip flexors. Hold this stretch for 30 seconds or more. Repeat on both sides.

3. Wide Legged Forward Fold

What it counterbalances: Stress buildup in the shoulders and neck.

How to: Stand with your feet in a wide stance. Take a deep breath and hinge forward from your hips. Place your hands on the floor or your ankles, let your neck relax and feel the tension melt away from your shoulders, neck, and spine. 

As you perform these stretches, try breathing deeply and telling your body that you love it. It might sound silly, but a little bit of body love goes a long way during your postpartum fitness program.

January is the time when everyone talks about the habits they want to start, the weight they want to lose, the smoking they want to quit, all the things they can control. But sometimes we put things on that list that really don’t belong: get the perfect job, find the perfect real estate deal, have a transcendent meditation experience. These things are not really in our scope of direct control. So how do you still achieve a big goal that you have no actual influence on? The deceptively simple answer is stop trying to influence it.

*RELATED Goal Getters: How to Set Goals You Are Sure to Smash

It is age-old dating advice (of the most eye-roll-inducing sort) that if you really want to find someone, stop looking. Type A personalities, and very driven people, particularly hate this kind of advice because there is nothing to actually do. This kind of advice for a goal-oriented individual could be likened to telling an angry person to calm down.

Well, the advice is right and wrong. Yes, stop focusing onit, but you cannot stop focusing on something by just stopping you’ll constantlyreturn to the thought and how you are supposed to be ignoring it. Stopping theenergy is just one step, you then need to refocus on something that you cancontrol in order to put your energy to work and release the stress ofdesperately trying to herd the cats that are your uncontrollable goals.

What areas in your life do you want to change but just don’t seem to be budging? Are these things you obsess over and have tried multiple different ways of approaching it without success? If so, this is a great candidate for the something you can’t control title.

When we focus on the things that we really can control weshift our energy and our awareness. For instance you want to buy a house butcannot afford it yet, and despite all of your efforts, you have yet to figureout how to amass a down payment or find neighborhood you are 100% on. Somethingyou can absolutely control in the meantime, is loving where you live now. Youlikely have also probably been neglecting that topic out of frustration ofwanting to save money or request yet another list of real estate agentreferrals from your friends. You cannot force yourself to win the lottery tofinish your down payment.

However, you can force yourself to deep clean the place your renting, hang up some prints you get at the upcoming Coconut Grove Arts Festival, burn some sage, and maybe hit up your landlord for some nagging repairs. If you are focused on loving where you are right now, the anxiety about buying a place will likely subside, and you won’t have the attention span to have such a tight grip on whether it happens or not and how. When you relax yourself around the topic of saving and open houses, you will be more open and aware, maybe leading you to suddenly see a foreclosure sign in front of a cool house on your way to work that you had missed the last several months.

Focus on the things that are maybe related, but not directattempts to control what it is that you want to happen. If you feel youdesperately need a new job, but have done indeed searches, networking, resumemail-outs, the works, take a step back from the actual hunt. Focus instead onhow to use your current position to beef up your resume, is there a project youare interested in? A committee you want to join? This triggers new creativityand removes the intensity from the search, leaving you open to newopportunities and gives you the chance to polish a new skill that will be handyto mention when the perfect interview comes along.

Or focus on a different part of your life entirely; maybeeven though your uncontrolled goal is not going well, you feel like you havenever been more into your workout routine in your life. Is now the time tofocus on a new fitness goal like an obstacle race or marathon? Sometimes justreprioritizing the things that are already going well can make us more gratefulfor what we have and reminds us that everything is not wrong. It allows us toput more trust in ourselves that no matter how it all works out, it willall work out in the end.

Letting go is not just helpful in finally letting us hit the goal we have had a hold on, it will also make us happier, calmer, and more patient people in the meantime.

Often when we start on a difficult journey, seeing a roadblock can make us think we are meant to stop, often in frustration and defeat. However, inner obstacles can help us to push passed our insecurities or even disprove them.

Obstacles outside our control can either be removed altogether, or help us to challenge our ingenuity. If you can shift your perspective from seeing an obstacle as a sign to stop, to questioning what it is there to teach you, you can really start moving.

First let’s talk internal obstacles:

Some people call these “blocks” and we all have some. One of mine was I don’t want fit people in the gym to judge me when I use the equipment because I might do it wrong. If you already know the thought you have that stops you, you can address it. With insecurities about the gym, I took more classes and started asking questions to the instructors, utilized the gyms “free first training session” to get a general overview of how to structure a workout, and sometimes made myself try just one new machine during my visit.

Sometimes an internal obstacle is harder to pinpoint. You may feel a swell of anxiety about scheduling a study course for an exam, even though you know you have plenty of time to prepare. When you are unsure about the why, the first step is to push through and do the thing you are anxious about anyway.

This may sound odd coming from a mental health professional, but I say this for the following reasons:

1. Continuing to procrastinate only serves to deepen your anxiety about it making it harder when you try to work up the nerve to click “register” the next day.
2. You will learn a lot more about yourself going through the process that makes you anxious, than you could ever learn trying to figure out “why.” Sometimes anxiety does not even have a specific cause, which can make analyzing it counterproductive.
3. When we push through an internal obstacle or bout of self-doubt, we often see that our anticipation of the event is much worse than the event itself, which is a liberating and anxiety-reducing discovery.
4. During all of this lovely self-discovery and anxiety reduction, you will be busy accomplishing your goals in the meantime, which serves to boost your confidence and reinforce the advantage of diving in rather than worrying about starting.

If you try to push through and find you are overwhelmed to the point that you cannot move forward, try free association journaling to see if something specific does come to light and helps guide your next steps. Or you may consider scheduling time to speak with a therapist to help.

Let’s talk external obstacles:

The easiest route is to literally remove them. Got a friend who invites you out to happy hour every weekday? Stop texting back. Can’t stop watching the television in your bedroom? Put it in the guest room. Can’t stop snacking on processed carbs? Stop keeping them in the house. Just placed your fifth UberEats order this week? Delete the app.

In a study in 2011, a team of researchers tested the willpower of participants and found that their “willpower” had less to do with their personality type, and more to do with the amount of temptations in their environments. The people who felt they were able to stick to their regimens better, were the ones who removed the obstacles around them. They weren’t necessarily any better at resisting picking up the cookie, they just did not put themselves in situations involving cookies.

One lesson here is that it isn’t you or your willpower that is the problem. Most times it is the environment, and that is comparatively easy to change. Also, it takes the shame out of it. You aren’t bad because you couldn’t resist temptation, most people can’t. You can just adjust your route on the way to work so you don’t drive by that Starbucks every morning, and poof! You are a whiz at willpower.

What if the obstacle is something in between the two; maybe you feel guilty leaving your dog at home while you hit the gym. Try out a few different strategies, like alternating days of gym with a long walk or run with your dog. Or hire a dog walker so you know your pup is taken care of while you get your sweat sesh on. Maybe that course you need to take to further your career, but it’s out of your price range right now. See if the institution providing the course offers any scholarships or ask if your company will reimburse you for professional development. Get creative, and if you see someone with seemingly no obstacles, ask them how they do it. Chances are the answers are more simple than you think, and that type of person is an excellent role model to have around.

Try looking at an obstacle at all angles and you might start to see them as doors to growth, self-discovery, and bridges to a new self. Your obstacle is your opportunity.

About eight weeks after having my baby, I yearned to get back into my favorite fitness classes. Instead of being able to jump right back in, I discovered that I had a few problems. First, I was terrified to leave my baby home with a sitter, and second, because I was paying for childcare hourly, I found the cost of heading out to a workout class to be kind of ridiculous. Plus, my body had totally changed and I realized that I needed some time to rediscover my strength. That’s when I discovered Miami’s mommy and me workout scene.

Since wellness tends to top many Miamians’ lists of priorities, there are thankfully several great workout options for you and your baby to try in Miami in 2020. 

Body Belly Baby Postnatal Pilates with Baby

Body Belly Baby pilates classes will help you gently re-activate your core and more post-babe. The class is light-hearted, yet challenging.

Hot Mama Bod at State of Kid

At Hot Mama Bod, you’ll improve your strength, breath, posture and internal muscles while also preventing injury during a killer (but safe) workout with Ashley Peeler.

Equinox Kids Club

Do you want to take a class without your babe? Select Equinox locations (Coral Gables, Aventura, Brickell Heights) offer Kids Clubs where children aged 3 months to 7 years can play while you workout for up to two hours for an additional (very reasonable) cost. I left my four-month-old daughter in the Brickell Heights Kids Club while I took Jil Deviscour’s Best Butt Ever, and we both had a great time.

VIVAMA Mama & Me Bootcamp

I teach a mama & me bootcamp at various locations throughout Miami. These classes are a fun fusion of fitness, important information about re-strengthening your inner core, and connection.

Zumbini

Everyone loves Ashlee Cramer’s Zumbini class. It is seriously so much fun. This class is a vibrant mix of song and dance that the babes seem to love. This class is more enrichment for babe than Zumba for mama, but it’s a fun way to move and bond with your babe.

Toddler & Me Ballet

Located at Miami City Ballet, in this class, you and your babe will explore movements and rhythms in a fun and educational atmosphere.

Our friends at Equinox Brickell are here to share tips and tricks for starting your new year with your best foot forward! Tara Martinez is a Group Fitness Manager at Equinox Brickell and she has five ways to jumpstart your 2020 fitness goals!

Setting a new year resolution is easy – following through is what can get tricky. Regardless when you plan to set out with new fitness goals, it’s important to give yourself a strong kickstart. Grab a buddy that you can count on, get your calendar ready, and let’s get started!

1 – Set Goals!

Set a long-term goal that’s broken down into a series of smaller, attainable goals along the way. Those small victories will drive you to the finish line. A few long-term goal examples could be running a half-marathon, competing in a triathlon, or even simply running a 5K.

2 – Figure out what you like.

It’s hard to keep goals when you hate the work that goes into achieving them. Check out your gym’s group fitness schedule or join a gym that has a lot of varied classes. Try a little bit of everything and see which ones you enjoyed the most. Incorporate those classes into your fitness routine more regularly.

3 – Bring a Buddy.

Find a friend who’s willing to be your accountability partner and plan workouts with them. Sign-up for group fitness classes together, support each other in the weight room, and be each other’s cheerleader. They say there’s power in numbers and that is 100% true when it comes to working towards a fitness goal.

4 – Make a Plan.

Don’t improvise your workouts. Make sure each day has a specific plan and that you’re implementing a well-balanced variety each week. There should be a healthy balance of strength, cardio and recovery workouts so that you’re getting the most out of your fitness routine and preventing the possibility of injury or muscle strain. If you need help setting a plan, consult with a trainer to create a safe fitness regimen tailored to your individual needs and goals.

5 – Schedule it in!

Bosses don’t cancel. Put your new fitness routine in your calendar and treat it as you would any other appointment. Be a boss!

Bonus tip: Create a convenient fitness routine. Choose activities and a gym location that are conveniently located to your work or home. The easier you make it for yourself to get a workout in, the higher the chance of success.

Good luck and kick butt! You’ve got this.

Tara Martinez is a Group Fitness Manager at Equinox Brickell (1441 Brickell Avenue #4, Miami, FL 33131).

With every New Year comes a fresh start, an unblemished calendar, and an opportunity to finally set those goals that have been on our minds for months. Yet all too often, these resolutions never come to fruition. Statistics tell us that 75% of people give up in the first month. Don’t be the majority, follow these six tips to ensure that this year you surpass your goals!

RELATED Goal Getters: How to Set Goals You Are Sure to Smash

Find Your Why

Your why is the deep-down,personal motivation behind everything you do. Discovering the reason behindyour goals is crucial if you want to be successful in achieving them. For eachof your goals, ask yourself what’s at stake. Why do you want to reach thisgoal? How will it affect your life if you are successful? Why is it importantto you? Revisit these answers whenever you need to. Your why will keepyou moving forward even when it gets hard or motivation is dwindling.

Write it Down

It’s not realuntil it’s written, and I don’t mean in a text to your friend. There’s nothingthat makes a goal more concrete than seeing it stare back at you in your ownhandwriting. So, write out your goals and keep the list in a place where you willsee them regularly like the bathroom mirror or on your nightstand. That way youcan review your progress and stay on track.

Be Real

Make sure that the goals you are setting can actuallybe accomplished. For example, saying “I will work out every single day” is probablynot achievable for most and could be more discouraging than motivating. Instead,it would be better to say, “I will work out at least three days a week for 30minutes or more each time”. The second is much more realistic, allowing you toreach and even surpass your goal while still seeing the results you want.

Accountabili-Buddies

It’s mucheasier to give up on a goal that no one knows about. Choose a few trustedfriends and share your ambitions. If they’re willing, have them keep youaccountable by regularly checking in on your progress. You can also encourage anyonewith similar goals to workout with you and make it even more fun. Finally, ifyou feel like you need to take the next step when it comes to accountability,look for a personal trainer or group fitness studio. Having a trainedprofessional in your corner can be an amazing resource and will give youexactly what you need to succeed.

Celebrate Victories

Savor the progress you’re making by rewarding yourselffor small victories. For example, stay consistent with a week of workouts and treatyourself to a nice relaxing massage for those sore muscles. There’s somethingto be said about a well-deserved reward that will help keep you motivated andremind you that your goals are important.

Setbacks Happen

Rome wasn’t built in a day, and a city isn’t nearly as complicated as thehuman body. It will take time and determination to reach the results that youwant. Setbacks might happen, but they shouldn’t keep you from pursuing yourgoal. The key is to avoid the all-or-nothing, “I already screwed up, I mightas well just stop trying” attitude. If you get off track, first try to findout why. For example, if you skip a workout because you came home after workand put on Netflix, next time workout first and then come home and enjoy yourshow in peace. Most importantly, if a mistake is made, recognize it and getback on track. One little obstacle can’t keep you from your end goal unless youlet it.

Now you’re ready to succeed. Follow these sixtips to ensure that you follow through with your resolutions and continue toreach your goals year after year.

So everyone is familiar with the New Year’s Resolution, which has a reputation for showing up, demanding all of your attention and energy, and then like the cute guy you met at The Wharf, he is suddenly gone by the end of the month, only to show up again, randomly, when you would rather not be reminded that you had him around in the first place. So how do you make a goal more like the guy you want to bring home to the parents? Stable, committed, always on your mind. See if these tips help get you closer.

Ditch the January 1st/Monday Mentality

You can start goals and end goals whenever it is convenient, be it tomorrow or next week, or your birthday or anniversary. You can start on a Wednesday, on a Saturday, or December 15th. The idea that goals are reserved for specific times, limits our ability to keep progressing. That being said, while the topic is on your mind - New Year, New Decade - are opportune moments to reflect and decide what we want to achieve for ourselves.

RELATED 3 Tips on Self-Evaluating Your Year, and How to Win Next Year

Pick Things You Really Want For Yourself

Start by picking a few things that you really want for yourself. Things that have real deep emotional connections. Picking things, like training for a half marathon, just because your pals are doing it, can lose their appeal fast because there is no real emotional anchor for you. Start with what you hold most dear and aim for two-to-five goals to work on.

Identify Goals That Are Actually Attainable

Make sure you are picking goals that are attainable. If you are 250 lbs and your ultimate goal weight is 150, it may be possible to lose 100 lbs in a year, but make sure to work with a professional to ensure you are working in a sustainable way, not just the fastest way. Or there might be some certification you are working toward that would be recommended to do over the course of two or three years. Don’t kill yourself to try to do it in one. Follow the guidelines that work for most people and make concrete deadlines for the steps required to work toward the goal, even if it is not completely smashed by January 2021. Progress is progress, it all counts.

Go Big As You Can Within Reason

Don’t go too small though, go as big as you can within reason. A miserly goal will instill laziness and won’t hit your emotion the same way. The idea is to pick something big enough that you know you have to put in a consistent ongoing effort to achieve, in order to keep momentum.

Think about it: If you set the goal far too big 100-pound weight loss and get overwhelmed in the first month because you couldn’t meet the first month’s weight loss goal of 8.3 lbs (which is very hard to do!) you might give up and not even keep trying like the old resolutions in your past.

If you aim too small, 10-pound weight loss you might procrastinate, forget or put in less effort than you really need in order to reach it because it just does not inspire anything.

RELATED 15 Miami Fitness Trainers Share the Secret to Goal Setting

Not All Goals Should Be Treated Equal

Prioritize. Know the goals that can be pushed to the back burner if you have an emergency, and know the goals that are absolutely non-negotiable. We say life is unpredictable, but it is very predictable that some other obligation you did not factor in will come up in the middle of the year and derail some of your plans. Allow for this by being as flexible as you can. Try not to throw your hands up and give up. Instead, figure out what parts of your non-negotiable goals can be reworked and which secondary goals can be delayed. Don’t just delay inevitably, though, pick a date in the future to revisit and restart your delayed goals so they don’t just evaporate over time.

If You Fail to Plan, Then You Plan to Fail

Plan it out! If a goal sounds very large, break it down into reasonable steps, and aim to get those steps done fast. If you think a goal has three steps, and each step would likely take about 1-3 months to complete, schedule it out with time for maybe 1.5 months for each step. Don’t give yourself a full three months if you don’t really need it, that allows too much time to lose steam, but factor in extra time in case of emergencies. If this is something that requires portions you need appointments for, go ahead and call or go online and make the appointments while you make the plan. Put reminders in your phone for different steps throughout the process, or use an old school pen and paper planner to keep your steps organized.

Write Your Goals Down

Write out your goals often. If you start your day by scribbling down your top five goals for the year it will keep those things at the front of your awareness. If opportunities come up to help you along toward those goals you will be more aware of how they might connect and help you. Also, if you are being diligent with your plans, you might find that you start to write something you have already completed, which is an amazing feeling.

Maintain Positive Self-Talk With Yourself and Others

Talk to positive people about your goals. Find a workout buddy, a mastermind group, an alumni event, something where other goal smashers are happy to hear what you are trying to do and help you achieve it. You do not have to share your goals with those who will not respond well. Those that do respond well, however, will give you little bursts of energy along the way to keep you moving. Try any tips that others give to you about your goals that resonate with you. Unless it’s something dangerous or illegal, it can’t hurt to try different methods to get to the same goal or even integrate a few ideas together.

Celebrate Wins and Show Gratitude

Lastlycelebrate the completion and show gratitude for each and every completed step.This will remind you of your progress, confirm your capability to complete thenext steps, and create space for soaking in the accomplishment. Go smash 2020,Miami!

For time management when scheduling the steps to your goals, I recommend anything by Laura Vanderkam https://lauravanderkam.com/.

[et_pb_section admin_label="section"] [et_pb_row admin_label="row"] [et_pb_column type="4_4"][et_pb_text admin_label="Text"]

The new year tends to conjure ideas of our greatest selves; six-pack abs, big promotions, and other general glow-up type things. Setting goals to improve yourself is a wonderful way to guide yourself. But while it’s still 2019, take time to reflect on the year gone by.

Reflection is Key

If you are going to set achievable, helpful goals, reflection is key. It is great to look back and see what you have already accomplished and congratulated yourself on it. Did you kick some bad habits? Forge ahead on your side hustle? Get around to more visits with the people you love most? All worth a celebratory toast at midnight. More than that, though, it’s a great way of reinforcing the fact that you can set and keep goals in the new year.

Reflection also gives us a chance to stop and be grateful for all the things and opportunities we have received in the past year. Gratitude gives us perspective on the abundance that is in our lives and reminds us of the joy this life has brought us. It reminds us that we have it good already, and any additional achievements would just be a bonus.

Give Yourself Credit

Anotherreason to look back is to consider what has worked in the past to move youtoward your best self. Was it a deadline that got you moving? Was it adding anaccountability partner? Or maybe it was the financial component of coughing upthose extra bucks for a personal trainer. Take a closer look at what happenedto make those goals you followed through on special and try to replicate someof those aspects if you can.

Something else to consider is a goal you have made year after year to no avail. Is there still something nagging at you that you are almost sick of telling people you are going to change? If so, take a look at the avenues you have already tried and did not seem to work and be honest. Did you give up on something before it had a chance to work, or was it 110% effort with no results? But also, give yourself credit for the ways have you already made some incremental changes in this part of your life. You probably have made more progress than you are acknowledging.

Have a Cringe Session

Reflection is also a great time to decide to let go of things in your life that are already passed, and you have already changed, but seem to still make you cringe when they pop into your consciousness. Make a point to have a final cringe session, write it out and burn it, do a sage-smudging ceremony, or go to group meditation and cry it out-whatever works for you. But make peace with the fact as an imperfect human being you will mess up, even as your best self. Forgiving yourself allows space for growth. You cannot change your past, but you can thank it for teaching you to love yourself.

[/et_pb_text][/et_pb_column] [/et_pb_row] [/et_pb_section]

When Drakedropped his magnum opus, The Motto, even he said he was not expecting itto catch on like it did. We have heard it now as an excuse for every stupidbehavior in the book, from the mundane of ordering pizza again, to thestraight irresponsible like going to LIV on a weeknight.

The thing that we are missing in the meantime is the pure genius behind the reminder that we really only live once.

Use that motto to your advantage by doing some truly amazing things while you have the chance and not just to increase your cholesterol and/or chances of liver disease.

Learn to Say "Yes" More

A lot of us avoidusing our vacation days in order to cash them out at the end of the year and bethe “good guy” at work who never leaves on vacation, meanwhile we burnourselves out until we are snapping at the receptionist when he forgets to addus to the lunch takeout order. Or maybe we avoid doing something mildly riskybecause we are worried about a possible injury, but then sit in awe of theperson in the break room telling tales of skydiving and ziplining in sceniclocales.

When you get that text from a friend that says, “Hey this destination marathon in a few months looks amazing,” and you automatically feel jealous that they will probably end up loving every minute of it and you will later scroll through their good time on Instagram later, take a pause. Give yourself a little reminder of, “YOLO,” that a random adventure in Iceland with a good friend probably won’t be an opportunity that arises often in life and consider saying yes. This is how amazing lives worth living happen. Not by doing everything you want every minute of the day, by draining your bank account on random nonsense that does nothing for your soul, but by saying yes to a handful of truly amazing experiences as they present themselves.

The Benefits of Meaningful Experiences

Not to mention,if you are regularly having mostly responsible nights, with a few meaningful,inspiring occasions throughout the year, you are much more likely to feelfulfilled in the long term. Enriching connections with friends and family in aonce in a lifetime venue or activity, like a hot air balloon ride, or jumpinginto a hot spring, or learning to surf or ski, will mean more than 100 nightsout could ever achieve.

These types ofexperiences also spur creativity because they revive us and energize us in waysour regular environment cannot. The theory of hedonic adaption conceptualizesthat after a few days of enjoying some new part of your environment i.e. ahigher floor or a new leather couch, you will settle back into your same stablesetpoint of happiness. So everyday upgrades tend not to be as meaningful overtime.

That’s not to say you must drop every somewhat normal activity you have, you should enjoy your day to day as well, but be willing to go all out on those moments that you will never get an opportunity to do again.

So the next time something unique and a little scary presents itself, hit that Spotify search, and repeat The Motto to yourself until you think of a way to fit that 16-day hike through the Silk Road route into your calendar. You can always hope for reincarnation, but it might be better to just live during this life in the meantime.

The Loop Family Fit + Play provides space where parents can workout and kids can have fun, simultaneously. Combining cardio, pilates, dance, martial arts, kickboxing and yoga, every move is tailored to both the adult and the child. As one can imagine, the creativity needed to accomplish this is endless. No surprise, The Loop’s creator is a Super Mom.

Founder and owner Kristen Jurn explains, “I was going to yoga about three times a week and I knew my son could do the class right alongside me.”

Lo and behold, her son did, in fact, participate in an entire yoga class. But, children weren’t always welcomed with open arms at studios. Finally, she created the Loop! Today, Kristen has a partnership with the Parks and Recreation department of Miami Beach.

“You’re limited in how much you can engage with your children at a park,” says Kristen.

This is where the Loop Family Fit + Play comes in to make everything so much more fun. Taking place in various Miami Beach parks, they provide a total of four programs: Loop 2 for ages 2-4, Loop 4 for ages 4+, Loop Girls for just girls and Loop Kids, for both boys and girls. As a result, each program is as tailored to the child-parent needs as possible.

The Loop is much more than just a great workout for parents and a ton of fun for kids. This important time together is bonding. Kids can improve coordination, maintain cardiovascular health and find motivation where there once was none all while having fun.

If you’re a parent feeling that same lack of motivation, the Loop is of course here for you, too. It can be said that doing agility exercises alongside giggling children and making a game of everything definitely lightens the burn of the workout! Your instructor will make sure the children stay on task, making your only job to workout and laugh along.

You’ll find the laughs don’t end when class ends. After being prompted, “Do the Loop!” you’ll find your immediate response to be “Loop! Loop!”

Attending Loop Family Fit + Play programming will have you doing the same at home, apart from tons of other adorable oddities. Your little one is sure to adore sharing these inside jokes with you!

Find the Loop Family Fit + Play on Instagram @loopfamilyfitandplay or at their website loopfamilyfitandplay.com.

Whether you’re a weekend warrior or an avid athlete, there’s a good chance that you will experience an exercise-related injury at some point. You may feel like your only option is to wrap it up and push through, or take pain meds and live with the side effects that come with them. Thankfully, there are options that can give you fast relief and speed healing. Here are five ways to get relief and heal faster without pain medication.

1. R.I.C.E.

Sometimes it’s the simplest advice that’s the hardest to follow. We’ve all been told that we should rest a workout-related injury, ice it for 10-20 minutes every two hours, put on a compression bandage, and keep it elevated, but few of us take the time to do it. That’s a big mistake, especially in the first 24 hours after an injury. Remember the acronym, “R.I.C.E.,” and follow it as soon as you realize you’re injured. Not only will this technique provide some much-needed relief for the pain, but it will also speed up the healing process.

2. Heat

Temperature can have a significant impact on the healing process. Use ice during the first 24 hours or so after the injury to get the swelling under control, then switch to heat. The heat will increase blood flow to the area, which speeds healing and helps the muscles and tendons to relax, giving you some natural relief for the pain.

3. Yoga

Stretching is crucial to the healing process. The last thing you want is for your muscles to become tight and uncomfortable while you heal. That can slow down your recovery and make things all the more difficult when you head back to the gym. Yoga is perfect for stretching injured muscles and ligaments in a controlled way. According to this study, yoga can actually reduce the need for pain medication by 50%, as long as you stick to gentle exercises and perform them properly.

4. Acupuncture

Acupuncture is extremely useful for treating many types of pain and for helping workout injuries heal faster. In fact, many professional sports teams have a dedicated acupuncturist on staff because using acupuncture for injury pain and faster healing is so effective. Incorporating acupuncture with yoga and conventional treatments can help your muscle, joint, ligament injuries can get you back in the gym much more quickly.

Acupuncture is effective in relieving the following workout-related injuries:

• Shin splints
• Tendinitis
• Joint injuries
• Sprains and strains
• Bursitis
• Plantar fasciitis
• Runner’s Knee

The number of treatments needed will vary depending on the severity of your injury. However, many patients do notice some improvement in their pain after only one treatment, and most notice a significant improvement after 2-3 treatments. If your injury is severe enough to require surgery, acupuncture can speed the healing process afterward as well.

5. Increase Your Protein Intake

When you work out, you are working your muscles and straining them, causing intentional “injury” that heals itself and builds muscle mass. Bodybuilders eat a ton of protein because that’s what your muscles are made of. The added protein helps the body heal and build more muscle.

Protein can help to heal a workout-related injury in much the same way. The muscle or ligament has been damaged, and it needs protein to range and rebuild tissues. Focus on eating plenty of lean protein while you recover. Be sure to include plenty of fresh veggies and fruits for added nutrition that can help speed healing as well.

Final Thoughts

If you work out regularly, sitting at home while you wait for a workout injury to heal can seem like torture, but resting really is super important. Following the advice of your doctor and following our tips for natural healing and pain relief will get you back in the gym sooner and help to prevent the injury from recurring.