A couple of months ago, I started to focus on my overall health. This meant aiming to eat healthier, working out, going on walks, getting sunshine and other minor adjustments that have made a significant impact on my overall health. On that note, I also want to start incorporating evening movement and mobility stretching before bed. I first discovered mobility training/movement by mistake while scrolling through my go-to fitness App, “FitOn”, and landed on the mobility section. As someone who struggles with joint pain, body stiffness and restless leg syndrome, I was fortunate to find stretches to loosen up my very tight and sore muscles. Now I am obsessed and can’t stop singing its praises.

But what is mobility training or stretching, you may ask? Put simply, it is exercises or movements designed to loosen tight and sore tissue and muscles—the exercises that I have been doing make use of a foam roller, small body ball and stretching band. I like to do them in my room after applying some essential oils to my pulse points, like lavender, to help me start the process of winding down and relaxing. Since I started a few weeks back, I have noticed that I move differently from day to do. Not only that, but I noticed that my sleep is a little better, and I find myself a lot more relaxed going into bed. Especially as it pulls me away from being on my phone or computer and forces me to connect to my body more.

It has been a few days since I have done it, and I feel like my body is missing it, so I will try to schedule it for as many nights as possible. Nonetheless, if you are like me and find yourself struggling with aches and pains or struggling to shut down and relax before bedtime, I cannot recommend this enough. It is a daily practice and ritual that can help you feel better and more connected to yourself. It really is a daily practice and ritual that can help you feel better and more connected to yourself.

The post Let’s talk about the benefits of mobility stretching. appeared first on Sheevolves.world.

After a two month hiatus from working out. I am now slowly but surely getting back into the swing of things. But with a packed workout schedule comes a lot of responsibility. Chief among them being not to hurt myself whilst working out. And whilst injury can sometimes happen. Knowing the basics can help reduce the chances a lot. One of those things is stretching. And not just stretching before a workout but also after one. But why do you need to stretch twice? The answer is pretty simple.

Before a workout, stretching helps your body warm up so your muscles are prepared for what is to come. And after a workout a stretch is important for cooling down your body and bringing your heart rate down. Stretching after also helps release any built up tension you may have gotten during your workout and helps with the recovery process. So whether you are new to working out or have been doing it for a while. Remember to stretch those muscles and protect your body from injury.

The post Bite Size: Why stretching your body before and after a workout is important appeared first on Sheevolves.world.

No one knows about pushing their body beyond what seems normal than I do. As a workout junkie, I love nothing more than a good sweat session. Which is why when it comes to working out, I am always looking for the best ways to get through particularly difficult workouts. And after a few years of trial and error, I think I have just the solution. Whilst I never believe in a one size fits all approach. I do believe that you will be able to find something that works or helps even just a little bit.

1. Foam rolling: I cannot stress the benefits of foam rolling enough. Personally I like to foam roll both before and after a workout. And whilst foam rolling isn’t for everyone as it can be a bit intense. It does help stretch out muscles and ease sore muscles.
2. Hydration: Hydration is important to all our lives wether we workout or not. But if you are getting a sweat session or two into your week, then it is even more important. Make sure to drink plenty of fluids, before, during and after. This will help with your recovery and any aches and pains.
3. Stretching: If you’ve had a personal trainer or been to any workout class. Then you know how important stretching is. Personally I almost always feel too tired to stretch, but after missing this important step one too many times. I now know and can see the difference when I actually do stretch.
4. Warm up: Like stretching after a workout. Getting a good warm up is very important to ensuring your muscles are able to handle the stress of an intense workout. While it may not seem necessary. A good warm up can help protect muscles from any undue stress and harm.
5. Sleep: The more you workout, the more you need to rest and sleep. For every hour I workout, I like to add another hour to my sleep. Sleep helps the body to recover quicker and prepare it for what is to come.

The post Bite Size: How to get through a difficult workout appeared first on Sheevolves.world.

Starting any workout routine or regiment can cause a lot of stress on your body. Which is why knowing what to do to reduce or alleviate stress caused by working out is important. Whether you are a looking to start some high intensity workouts, running or even yoga. It’s important to protect your joints and body from strain and stress. Below are a few tips and tricks to consider trying when starting a new workout routine or getting back to an active workout.

• Start off slow: It may seem obvious, but starting off slow is always the way to go. Whether you are starting to workout for the first time, or you are getting back into it. Starting off slowly is a must. One thing you can do is modifications of certain workout moves. This way you are giving your body and muscles time to catch up and get strong enough to complete moves and workouts.
• Stretch:Whilst stretching may seem like a useless use of your precious workout time. It is an essential part of getting your muscles warm and ready for what is to come. Stretching is as important as the workout itself and can be the difference between sticking to your routine, or stopping because you are too stiff the next day.
• Correctly fuel your body: Part of getting into shape is knowing that your body needs the fuel to do what you want it to. This means eating correctly and fueling your body with good fats, lean protein and good carbs. Think chicken, fatty seafood like salmon, brown rice, vegetables, fruit like bananas, nuts and brown whole wheat bread.
• Take your rest seriously: Whilst you may be tempted to workout seven days a week. It is important to remember that your body needs a break. This doesn’t mean you have to sit on a couch all day. But you can take it down a few notches some days by doing some light yoga. Going for a walk, or just stretching or foam rolling.
• Maintain proper form: Thanks to modern technology, you can learn to workout correctly without unnecessarily hurting yourself. Check in with a trainer or watch youtube videos for correct form when doing various workouts.

The post Bite Size: How to safely start working out appeared first on Sheevolves.world.