Empower Blog

Did you know that how you treat your body in the minutes and hours after you exercise has a direct effect on not only muscle soreness, but also muscle strength and growth, and staying hydrated?

What to do first: Cool Down
When you are done exercising, the first thing you need to do is cool down. Even if running was all that you did, you still should do light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill for five minutes is a good and easy way to cool down as well.

Next Up: Stretch
After a workout, muscles naturally contract. Stretching prevents muscles from shrinking and allows them to rebuild, which allows you to get the full benefit from your efforts. Stretching after exercise also relaxes your muscles, helps speed circulation to joints and tissues, and helps removal of unwanted waste products, which helps to reduce muscle soreness and stiffness.

Drink Water!
After your workout, you need to keep replenishing your fluid levels. It’s recommended that you drink 2-3 cups within two hours after you have finished. Then, drink water regularly afterwards. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.

Last but not least: Refuel
Eating is one of the most important items to do after a workout. You need to replenish the carbs you have burned through as well as repair your muscles and boost your energy level. It’s recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and high in protein, like a tuna sandwich on whole wheat bread.

So, the next time you complete your workout, remember to follow these post-workout tips to get the most out of exercising!

Of course! I’m a self-proclaimed fan of the 30-minute meal. At this point in my life, I simply don’t want to spend more than 30 minutes making dinner – I’d rather be playing with my little girls. I’ve probably bought every cookbook claiming to have “fast” recipes. I particularly love cooking in the Fall and Winter as its the perfect weather for Crockpot meals.

The cooler temperatures lend themselves to soups, stews, casseroles, and warm dishes. I have a wonderful cookbook filled with low-fat, healthy Crockpot meals. Not only can I continue to serve healthy options for my family but I can make them in advance, let them cook all day, and come home to dinner that is ready to go – so simple! Plus, most Crockpot meals can feed my family for two nights!

Try acting like a 2-year-old. I’m not suggesting anyone assume the attitude of a toddler but rather act like a 2-year old physically. If you have a toddler like me you know how their engines run full-steam ahead until they crash for nap or bedtime.

We’ve recently had lots of rainy weather, cooler temps, and been stuck indoors. Of course that hasn’t tamed my daughter’s need to burn off her 2-and-a-half year old energy. So I’ve been getting down on her level. We’ve been crawling and rolling all over chasing her little sister. I’ve been running after her around the house playing games and hide n’ seek.

Even though I workout regularly, but I can tell you that keeping up with a toddler’s every move is a workout of a different kind. On the days you’ve missed a workout and want to spend time with your little ones, get down on their level and keep in step with them. I can assure it may not target your “problem areas” directly but it will absolutely count as exercise.