Hydration Hacks: Boost Muscle Recovery and Performance

Let’s dive into a topic that’s often underestimated but incredibly powerful: HYDRATION. You might think hydration is just about quenching your thirst, but it’s a game-changer for muscle recovery and overall performance.

So, how does hydration help with sore muscles?

1. Nutrient Delivery: Water is essential for transporting nutrients to your muscles. When you’re well-hydrated, your muscles receive the oxygen and nutrients they need to repair and grow. This speeds up recovery and reduces soreness.
2. Toxin Removal: Hydration helps flush out toxins and metabolic waste products that accumulate during intense workouts. These waste products can contribute to muscle soreness and fatigue. Drinking enough water helps your body eliminate them more efficiently.
3. Joint Lubrication: Proper hydration keeps your joints lubricated, reducing friction and wear and tear. This can help prevent injuries and reduce the discomfort that often accompanies sore muscles.
4. Muscle Function: Dehydration can lead to muscle cramps and spasms. Staying hydrated ensures that your muscles function optimally, reducing the likelihood of cramps and aiding in smoother, more effective movements.

Now, let’s talk about supplements that can help improve hydration:

• Electrolyte Supplements: Electrolytes like sodium, potassium, magnesium, and calcium are crucial for maintaining fluid balance and muscle function. Look for electrolyte powders or tablets that you can add to your water, especially during and after intense workouts.
• BCAAs (Branched-Chain Amino Acids): BCAAs can help reduce muscle soreness and improve recovery. Some BCAA supplements also contain electrolytes, giving you a double benefit for hydration and muscle repair. Spoiler: We have these available at Get Fit NH!
• Coconut Water Powder: Coconut water is a natural source of electrolytes. Coconut water powder can be a convenient way to boost your hydration levels, especially if you prefer a natural option.
• Hydration Tablets: These are effervescent tablets that dissolve in water and provide a balanced mix of electrolytes. They’re easy to carry and can be a quick fix for hydration on the go.
• Hydration Drinks: Specialized hydration drinks are formulated to provide optimal levels of electrolytes and fluids. Look for options with low sugar content and natural ingredients.

Remember, hydration isn’t just about drinking water. It’s about maintaining the right balance of fluids and electrolytes to support your body’s needs. So, next time you feel those muscles aching, reach for that water bottle and consider adding some of these supplements to your routine.

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Let’s Talk Supplements

You’ve probably noticed the new supplement line so let’s talk about what we have and why you may need to supplement. First and foremost, let’s remember that supplements are exactly THAT! Food first, supplement to fill the gaps!

Let’s go right down the line of what we have!

• Protein powder: I’m willing to bet MOST people are not getting enough protein. Do the math yourself and multiply 0.8 x your body weight. That is the MINIMUM amount of protein you should be eating. If you struggle to hit that then it is wise to supplement with a protein powder. Only 120 calories and 20 grams of protein! We have vegan and whey to accommodate different food sensitivities.
• Collagen: If you’re not supplementing with collagen then you are SERIOUSLY missing out. Collagen helps maintain elasticity and keeps our bones, joints and tendons STRONG. Collagen is not flavored and can sneak into any beverage. It dissolves beautifully into hot coffee or adds to a shake that you may already be drinking. Sometimes I add mine to a flavored Propel water and shake it up. An EASY 18 grams of protein and only 80 calories. It also does wonders for hair, skin and nails. If you want to stay youthful then take collagen.
• Greens are another wonderful supplement IF you don’t eat your veggies or have a colorful plate! There are 4-5 servings of fruits and veggies in just one scoop. The flavor is delicious too! Does NOT have the powdered broccoli taste like other greens.
• BCAAs or Branched-Chain Amino Acids, are the building blocks of protein. They aid in muscle recovery post-workout, reducing muscle soreness.
• Muscle Growth: Leucine, one of the three BCAAs, stimulates muscle protein synthesis, which is the process of making muscle. Energy Boost: During intense workouts, your body uses BCAAs for energy, helping you train harder for longer.

The taste testings of our new supplements have been a major hit! Give them a try!

Coach Meagan

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The Powerhouse of Your Body: Core Exercises Unveiled

Let’s dive into the world of core exercises. Now, you might be thinking, “Isn’t that just a fancy term for ab workouts?” But here’s the thing: your core is so much more than just your abs. It’s the powerhouse of your body, the epicenter of your strength and stability.

Core exercises are those that target not just your abdominal muscles, but also your lower back, hips, and even your glutes. These muscles work together to support your spine, maintain your balance, and power your movements.

Think of your core as the trunk of a tree. It’s what keeps the tree upright and stable, no matter how strong the wind blows. Similarly, a strong core keeps your body stable and balanced, whether you’re lifting heavy weights, running a marathon, or simply carrying groceries.

Core exercises are not just your classic plank or even crunches! The key to effective core training isn’t just about doing a bunch of ab exercises. It’s about engaging your entire core, working all the muscles together in a coordinated way. Every time you do a kettlebell swing, a deadlift, a squat, a split squat, an overhead press, etc you are working your core. It is important to focus on core engagement in every move we do in the gym. 

So, next time you hit the gym, don’t just focus on your biceps or quads. Give your core the attention it deserves. Because a strong core isn’t just about getting a six-pack. It’s about improving your overall strength, stability, and performance.

Remember, every great structure needs a solid foundation. And for your body, that foundation is your core.

The Golden Ticket to a Better Retirement: Strength Training

Let’s talk about something that’s probably not on your radar yet: retirement. Now, you might be thinking, “I’m years away from retirement, why should I worry about it now?”

But here’s the thing: the choices you make today can significantly impact your quality of life in retirement. And one of the best choices you can make? Strength training.

Here’s why:

1. Independence: Strength training helps you maintain muscle mass and bone density as you age. This means you’re more likely to stay strong, mobile, and independent in your golden years. No need for assistance with everyday tasks like grocery shopping or climbing stairs.
2. Health: Regular strength training can help ward off many age-related health issues, like osteoporosis, arthritis, and heart disease. This means you’re more likely to enjoy a healthy, active retirement, free from chronic pain and illness.
3. Longevity: Studies show that people who stay physically active and maintain their muscle mass live longer, healthier lives. This means you’re more likely to enjoy your retirement to the fullest, whether that means traveling the world, playing with your grandkids, or simply enjoying a leisurely walk in the park.
4. Mental Wellbeing: Regular exercise, including strength training, has been shown to boost mood and ward off mental health issues like depression and anxiety. This means you’re more likely to enjoy a positive, happy retirement.

So, while retirement might seem a long way off, it’s never too early or too late to start preparing. And strength training is one of the best investments you can make in your future self.

Remember, retirement isn’t just about financial planning. It’s about health planning. And every workout is a deposit in your health savings account.

How Strength Training Helps You Resist and Recover from Falls

Let’s talk about an often overlooked benefit of strength training: its role in preventing falls and aiding in recovery. Now, you might be thinking, “I’m not elderly or frail, why should I worry about falls?” But here’s the thing: falls can happen to anyone, at any age, and the consequences can be serious.

So, how does being strong help?

1. Improved Balance: Strength training, especially exercises that work your core and lower body, can significantly improve your balance. This means you’re less likely to lose your footing and fall in the first place.
2. Enhanced Coordination: Regular strength training can also improve your coordination. This means you’re more likely to catch yourself and prevent a fall if you do start to stumble.
3. Stronger Bones: Strength training not only builds muscle, it also strengthens your bones. This means if you do fall, you’re less likely to suffer a fracture or break.
4. Faster Recovery: If you’re strong and fit, you’re likely to recover from a fall more quickly. Your strong muscles can help protect your body from injury, and if you do get hurt, they can support you during your recovery.

So, while we often focus on the aesthetic benefits of strength training, let’s not forget its practical benefits. It’s not just about looking good, it’s about being strong, resilient, and prepared for whatever life throws at you.

Remember, every rep, every set, every workout is an investment in your future health and wellbeing. So, keep pushing, keep lifting, and keep getting stronger.