Cold Plunges and Ice Baths: Is This Recovery Right For Me?
Taking a dip into an ice bath after an intense workout isn’t a new form of exercise recovery; while more research certainly needs to be done in order to determine if ice baths actually aid in decreasing the pain of sore muscles, it does seem like this cold-water immersion positively impacts many people.
Essentially, the goal is to immerse yourself in ice-cold water (less than 60 degrees Fahrenheit) and stay in it for 10-15 minutes. This process has a few potential benefits, including a decrease in core body temperature, a reduction in inflammation, a decrease in soreness within the muscles, an improvement in mood and mental health, and a decrease in blood pressure, to name a few.
Even with all of these potential benefits, some information states the opposite! For example, one small study from The Journal of Physiology debated the efficacy of ice baths for muscle soreness; the research enlisted nine young males who participated in resistance training exercises for the lower body. After the workouts, they either did cold water immersion or active recovery. The end research noted no difference in overall recovery between the active recovery piece and the cold-water immersion! This is a small-scale study, so obviously, more in-depth studies need to be completed – it is an exciting way to look at the benefits of ice baths, though.
This study is intriguing since a large majority of people believe that taking an ice bath can decrease muscle soreness (more so than hopping on a bike for a period of active recovery post-workout). However, whether this is a fad, a placebo effect, or it really does work, it will take much more research to determine how the cold-water immersion actually affects the body.
While it might sound lovely to dip into the next ice bath that you come across, please be aware that this type of recovery is not meant for everyone. Always speak with your physician before trying a cold plunge in order to determine any contraindications that might adversely affect your health. Hypothermia is undoubtedly a factor to consider when using ice baths, so utilizing these resources with the help of trained professionals is highly recommended.
Regardless of how you feel after a cold plunge, make sure that you incorporate other recovery avenues as well in order to have a well-rounded workout routine!
What workout recovery methods do you stick to in your routine? Tag us on Instagram! @FITAID
Cold Plunges and Ice Baths: Is This Recovery Right For Me? Taking a dip into an ice bath after an intense workout isn’t a new form of exercise recovery; while more research certainly needs to be done in order to determine if ice baths actually aid in decreasing the pain of sore muscles, it does […]
Exercise Health Benefits for Women
Exercise is a fantastic solution to feeling and looking healthy and beautiful throughout all phases of life. It offers a wide range of health advantages, such as lowering blood pressure, cholesterol, and the risk of heart disease. Moreover, it also helps in lowering diabetes, enhancing mood, and decreasing mortality. These advantages are increased for women due to their hormones and health hazards that can occur in a lifetime. Let’s have a look at four exercise health benefits for women.
1. Fights Mood Swings
Women experience fluctuating levels of estrogen and progesterone from their first period until menopause, affecting their reproductive patterns, brain chemistry, and moods. Women lose a natural substance of the "feel good" brain chemical known as serotonin when their estrogen levels fall, especially before and throughout a woman's period, or in the months preceding menopause.
Due to this, they are more prone to mood swings, melancholy, anxiety attacks, and signs of severe PMS or depression. Through the release of endorphins, exercise prevents these hormonally induced mood fluctuations. Endorphins make you feel good and at ease after a workout. Exercise can also boost mood after menopause, while estrogen levels have permanently decreased.
2. Fights Osteoporosis
As they age, women are much more likely than men to experience osteoporosis, which increases their risk of bone fracture and height reduction. This is primarily due to women's bone structure, which weakens more quickly with age due to estrogen loss. Osteoporosis resulting in a hip fracture can cause immobilization and early mortality.
Exercise, ideally beginning when one is young, is one of the best strategies to develop strong bones. Women develop the majority of their bone mass, which can shield women from osteoporosis later on in life during their teenage and adult years.
3. Improves Sleep
Sleeping well is vital for maintaining mental wellness. Fortunately, exercise has a proven record of enhancing sleep. A 2020 study found that fitness training enhanced middle-aged inactive people's sleep quality.
While you sleep, your body heals itself in a variety of ways. Sound sleep can improve your memory and reduce inflammation in your body, among other things. A study states that the body releases the bulk of HGH (human growth hormone) while you sleep; this hormone is important for development, muscle mass, cell repair, metabolism, and other processes.
4. Boosts Immunity
Improving your immune system is another tremendous benefit of regular exercise. Immunity is related to exercise, and it is an essential component of a healthy, balanced lifestyle. Like a good diet, frequent exercise can support overall health and a strong immune system.
More particularly, several studies contend that by encouraging healthy circulation, exercise may increase immunity even more directly. A stronger immune system also facilitates your ability to fight off different viruses, severe flu, and other illnesses.
Daily exercise has several health benefits, particularly for women, as they undergo many reproductive issues and hormonal changes. Maintaining a daily exercise routine will help you have a toned body and fight depression, mood swings, and medical illnesses like osteoporosis, diabetes, and weaker immunity.
What are some of the reasons you work out? Tag us on Instagram! @FITAID
Exercise Health Benefits for Women Exercise is a fantastic solution to feeling and looking healthy and beautiful throughout all phases of life. It offers a wide range of health advantages, such as lowering blood pressure, cholesterol, and the risk of heart disease. Moreover, it also helps in lowering diabetes, enhancing mood, and decreasing mortality. These […]
Women’s Health and Fitness Day Spotify Playlist
With Women’s Health and Fitness Day right around the corner, it was only right we made a playlist to get the vibes going. This is not just any playlist. We put together a playlist featuring the fiercest women in the music industry. From Queen B to Katy Perry, you won’t miss a beat this year celebrating Women’s Health and Fitness Day!
Whether you are in the box getting ready to crush your training session or headed out the house for an early morning stroll, pop on this playlist and you will be ready to go! And do not forget to crack open a FITAID ENERGY to really get the party started!
Head over to spotify and check out this personalized playlist!
What are some of your favorite songs? Tag us on Instagram! @FITAID
Women’s Health and Fitness Day Spotify Playlist With Women’s Health and Fitness Day right around the corner, it was only right we made a playlist to get the vibes going. This is not just any playlist. We put together a playlist featuring the fiercest women in the music industry. From Queen B to Katy Perry, […]
Women’s Pregnancy: Substitutes for High Sugar Energy Drinks
If you are pregnant, then you might be continuously consuming all of that high-energy food. To keep yourself active throughout the day, you should begin your diet with almonds and end it with fruits. However, you will soon discover that no matter how well you eat, you still experience low energy levels throughout the day.
Energy drinks can be a lifesaver when your body's energy levels begin to decline during pregnancy. Rather than having other energy drinks with added sugar, here are some natural energy drinks you can try to stay hydrated and nourished all day long.
1. Lemon Juice
Lemon juice is a highly suitable energy drink that is simple to make at home using raw lemons. It is a fantastic technique to revitalize yourself when pregnant without consuming energy drinks high in caffeine and sugar. Lemon juice is a great energy booster, since it is high in vitamin C.
Add chilled water after two lemons have been squeezed. Then, you can add organic stevia, or honey to taste. Sprinkle a pinch of salt as well to balance out the flavor.
2. Strawberry and Banana Smoothie
Instead of consuming energy drinks high in chemicals, try drinking healthful, calorie-dense smoothies and juices that promote your baby's healthy development. According to some estimates, a baby requires about 230 additional calories daily; you should consume more calories. Slice up a banana and a strawberry. Add a cup of milk and place these in the food processor. As desired, add organic stevia, raw organic agave nectar or honey.
3. Apple and Mango Juice
Mango and apple juice is a fantastic homemade health drink that adds flavor to your palate, helps you battle fatigue, and gives your kid the nutrients they need to develop properly. Apples should be peeled and chopped into little chunks. Place it in the cup of milk with the diced mangoes.
4. Pomegranate Juice
If you want to aid your baby's development while pregnant, this is one of the greatest homemade health beverages to consume. It is one of the most incredible homemade health drinks for pregnancy because of its attractive color and rich mineral and nutrient content, which makes it a fantastic natural health drink for all pregnant women.
5. Tea
One of the more revitalizing drinks you can drink is tea. For many people, tea enhances mood and relieves stress. It can be an excellent way for pregnant ladies to unwind and feel energetic. One tea we do recommend is matcha tea. Matcha tea is great for raising your energy levels, boosting your brain focus, and good for your overall health.
6. Chia Fresca
Try this fantastic health drink, which also serves as a suitable energy drink, if you're seeking a healthy substitute for coffee or a different energy drink. Chia Fresca is a traditional energy drink safe for pregnant women.
For this drink, you need to mix chia seeds after soaking. Allow the seeds to settle for almost 10 minutes. For more flavor, mix with more lime juice.
What are some of your favorite natural energy drinks? Tag us on Instagram! @FITAID
Women’s Pregnancy: Substitutes for High Sugar Energy Drinks If you are pregnant, then you might be continuously consuming all of that high-energy food. To keep yourself active throughout the day, you should begin your diet with almonds and end it with fruits. However, you will soon discover that no matter how well you eat, you […]
How Endurance Sports Help You Win At LifeJennifer Strong McConachie is a lifelong outdoor adventure athlete and the author of Go Far: How Endurance Sports Help You Win At Life. As an ultrarunner, mountaineer, marathon swimmer, and multisport competitor, Jennifer showcases the spirit and mindset required to push yourself beyond your limits and achieve your dreams. These values don’t just apply to extreme and endurance sports, they can also be applied to our everyday lives and help us create a life we never thought possible. |
“Small changes eventually add up to huge results.”
- Unknown
Extreme Sports vs. Adventure SportsFree climbing, volcano surfing, cave diving - chances are you haven’t participated in any of these activities before. Unless you are part of the extreme/action sports community, these feats probably seem too dangerous to be fun. But the thrill of danger is exactly why over 500 million people and growing are pursuing these sports. Check out this article and learn about these crazy sports. |
Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen by Christopher McDougall
Journalist and runner Christopher McDougall set out to study the blissful Tarahumara Indians and how they are able to perform so exceptionally as runners. McDougall then brings his team from Harvard and creates “The Greatest Race the World Has Never Seen,” putting the Tarahumara ultra-runners in a race against America’s best runners. The result? We learn that we are all born to run.
How Endurance Sports Help You Win At Life Jennifer Strong McConachie is a lifelong outdoor adventure athlete and the author of Go Far: How Endurance Sports Help You Win At Life. As an ultrarunner, mountaineer, marathon swimmer, and multisport competitor, Jennifer showcases the spirit and mindset required to push yourself beyond your limits and achieve your […]
Why Strength Training is Beneficial for Women
Strength training offers a variety of advantages. Maintaining one's health and fitness is crucial, especially for women. But why is strength training beneficial for women? It has been demonstrated to help individuals gain and retain lean skeletal muscle, which reduces body fat.
Strength training has gained popularity recently, and is a crucial component of any comprehensive fitness regimen. By developing and maintaining muscle, strength training can help you feel and look younger, while also slowing down the aging process, which is a big concern for women. Your metabolism and heart health also depend on strength exercises. So, here are some of the most fundamental reasons why strength training is beneficial for women:
1. Decreases Body Fat
Women who lift weights can reduce their body fat. Your muscles repeatedly contract when you strength train, burning fat and calories. After being burned off, the fat will get rid of the lean muscle mass. You can burn calories all day long with lean muscles, since they improve your resting metabolism.
2. Increases your Bone Strength
Strength exercises can make bones and muscles stronger. Your bones also change due to your muscles being stronger, bigger, and leaner, because they must support the weight of your muscles. Flexibility and better balance are needed, as women mature and feel stronger because of larger muscles with strengthened bones.
3. Fights Osteoporosis
Bone density can be increased through strength training. The best defense against osteoporosis for women may be a balanced diet high in calcium and strength training, as it is highly beneficial for older women in their 80s and 90s, according to studies.
4. Increases Athletic Performance
Strength training leads to an active lifestyle. Grocery shopping, laundry, and child care will also become easier for you. Studies suggest that light to moderate exercise can increase muscle strength by 30% to 50%. The study also demonstrates that the rates of solid growth in men and women are comparable due to strength training.
5. Reduces Risk of Arthritis
Strength training can enhance physical abilities like arthritis, lower the risk of injury, and lessen arthritis symptoms. Lifting weights can make tendons and ligaments stronger and increase joint stability. You can reduce your risk of injury by exercising correctly.
6. Increases Metabolism
By gaining muscular mass, strength training can raise your metabolism. Your body will burn calories both during and after exercise. However, it makes your body burn calories as it heals. Older women are more likely to experience muscle loss, particularly beyond the age of 40. Combining weightlifting and dieting can help maintain and grow muscle. According to studies, having more muscle mass increases metabolism and increases daily calorie burning.
7. Increases Fitness
Strength training can improve your fitness whether you're an athlete or just trying to stay in shape. Your strength and muscle mass may both be improved. The increased fitness will help you in your daily activities, such as golfing, skiing, swimming, or biking with your family.
8. Reduces Heart Diseases
Numerous studies indicate that strength training may lower the risk of cardiovascular disease. They have also demonstrated the potential of resistance training as a cardiovascular exercise by demonstrating how it can enhance blood flow. Strength training, which increases HDL, the good cholesterol, and lowers LDL, the bad cholesterol, can also reduce blood pressure.
9. Lowers Sugar Levels
Strength training helps keep blood sugar levels stable, preventing diabetes. This exercise can maintain and enhance blood sugar management at a level similar to that of medication. Additionally, it can enhance various bodily functions, including how the body uses sugar. A slimmer body can also eliminate blood glucose efficiently.
In addition to making your body slimmer and in shape, strength training has many more medical benefits. Lowering your blood sugar levels, reducing cardiovascular diseases, and decreasing the risk of arthritis are some of the major benefits.
Making strength training a part of your daily routine can make you look younger, and also improve your metabolism and other dietary issues that can provide you with a healthier and stronger body.
What are your favorite strength training exercises? Tag us on Instagram! @FITAID
Why Strength Training is Beneficial for Women Strength training offers a variety of advantages. Maintaining one’s health and fitness is crucial, especially for women. But why is strength training beneficial for women? It has been demonstrated to help individuals gain and retain lean skeletal muscle, which reduces body fat. Strength training has gained popularity recently, […]
Why It's Harmful to Compare Yourself with OthersIn this episode of "The Verywell Mind" by Amy Moris we are presented with various different examples of how one might compare themselves to others around them, whether it’s through social media, a friend or a colleague. In this episode, Moris helps us identify different ways we might be comparing ourselves to someone else and how we can shift that mindset. |
The Dangers of Comparing Yourself to OthersA common trait most people have in this day and age is comparing themselves to those around them. In some cases, self comparison can motivate one to do better, but most of the time it endangers one's self esteem and confidence. This article digs deeper into the dangers of this potentially self destructive struggle shared amongst almost every individual on this planet. |
“The only person you should try to be better than is who you were yesterday”
-Unknown
Belonging in the Workplace: Creating Space For Authentic Self-ExpressionIn my experience, creating space for self expression within your workplace is good for both employees and their organizations. Research shows that companies that value this see enhanced wellbeing, as well as increased job satisfaction and motivation. |
You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen SinceroCheck out this awesome how-to guide from renowned life coach Jen Sincero. Learn how to nix self-sabotaging thoughts and create a life you totally love! Twenty-seven fantastic chapters including fascinating stories and sage advice. |
Why It’s Harmful to Compare Yourself with Others In this episode of “The Verywell Mind” by Amy Moris we are presented with various different examples of how one might compare themselves to others around them, whether it’s through social media, a friend or a colleague. In this episode, Moris helps us identify different ways we […]
Healthy Habits that Last a LifetimeHealthy habits are easier to form than you think! With the right mindset and some willpower, anything is possible. In this episode of Feel Better, Live More hosted by Dr Rangan Chatterjee, guest Professor BJ Fogg provides useful information as to how achieving the implementation of healthy habits can affect the way we see ourselves in a positive way. |
Creating Healthy HabitsIn this article by NIH, New in Health, the process of creating healthy habits is broken down for us. From the very first step taken, to the mindset you need in order to carry through with the healthy change. Through this process, you might find out a lot about yourself as well as feel a great sense of accomplishment! |
"Great things are done by a series of small things brought together."
- Vincent Van Gogh
How to Build Healthy HabitsThis article highlights some really great examples of healthy habits you can implement into your everyday life. Whether it’s drinking more water, taking a walk before dinner every evening, or even doing 5 push-ups a day, starting small can lead to even greater results! 5 push-ups can lead to 50, 1 glass of water can lead to 3, etc.. The possibilities are endless! |
Atomic Habits by James ClearThis book written by James Clear is a great read if you need some encouragement to work towards turning over a new leaf. Clear’s guide for starting good habits in entertaining and easy to understand. With true stories from celebrities and athletes, you’ll find yourself more ready than ever to not only start healthy habits of your own, but also learn to break the bad ones. |
Healthy Habits that Last a Lifetime Healthy habits are easier to form than you think! With the right mindset and some willpower, anything is possible. In this episode of Feel Better, Live More hosted by Dr Rangan Chatterjee, guest Professor BJ Fogg provides useful information as to how achieving the implementation of healthy habits can […]
Between August 3rd and the 7th, the greatest athletes in CrossFit will make their way to Madison, Wisconsin to compete for the title ‘Fittest on Earth.’ This year's competition will be some of the toughest in recent history but our FITAID athletes are primed to all have great performances.
After taking nearly a year off to compete in bobsled, Kelsey Kiel and her team (Team CrossFit OBA) dominated at the Granite games! Her team finished second amongst all teams, finishing with 550 total points. Kelsey also killed it with a 200# snatch to help her team secure their ticket to Madison. Be on the lookout for Kelsey and Team CrossFit OBA to dominate again in Madison and podium!
All the way from Brazil, Guilherme Malheiros, or as we like to call him “Gui”, is back in Madison after a very impressive performance last year. Gui won three events, the 550 yard sprint, the heavy clean ladder, and the one-rep max snatch event in 2021 in Madison. As the youngest competitor at last year's Madison Games, Gui would go on to place 7th overall and was awarded the Most Improved Athlete for his efforts. This year, Gui is looking to improve on his 2021 performance and finish atop the competition.
Two of our Canadian athletes will also be competing in Madison this year. After securing their tickets to Madison at the 2022 Atlas Games, Emma Lawson and Jeffrey Adler are looking to continue their 2022 season with great performances in Madison. At only 17 years old and in the CrossFit space now since 2018, Emma is one of the up and coming athletes who is looking to continue her rise amongst the best in the game! With several top 5 finishes in events such as the Atlas Games, Rogue Invitational, and the Open World Championships, Addler is headed to Madison with hopes to take home first place.
Our FITAID athletes competing in Madison round out with our Europe and Australian athletes. These include Gabriela Migala, Lucy Campbell, Nienke van Overveld, Jay Crouch, and Bayden Brown. Whether you are headed to Madison to watch the competition in person or will be cheering from home, be sure to give our social channel a follow @fitaid to stay up on all the action. Also, there may be a social giveaway or two on our social sites so you do not want to miss out!
Between August 3rd and the 7th, the greatest athletes in CrossFit will make their way to Madison, Wisconsin to compete for the title ‘Fittest on Earth.’ This year’s competition will be some of the toughest in recent history but our FITAID athletes are primed to all have great performances. After taking nearly a year off […]
Barbell Shrugged with Aaron HindeIn this episode of Barbell Shrugged, I sit down to discuss my career path and how it brought me to the creation of LIFEAID. We cover themes such as adversity, entrepreneurship, and fitness. Have any topics you want to talk about more after listening? Let me know over on Instagram! |
"Two things we can control: attitude and effort."
- Ali Krieger
6 Ways Virtual Reality Workouts?!Check out this article from Self and find out why virtual reality is a game changer for fitness. Trainer Louise Green explains that your body becomes the controller and guides you through fun, dynamic workouts. |
Chasing Excellence
Using the fierce competition at the CrossFit Games as a background, author and trainer Ben Bergeron explains how he creates the world’s fittest athletes. Bergeron outlines the mindset necessary to be the best, a methodology to apply to all aspects of life.
Barbell Shrugged with Aaron Hinde In this episode of Barbell Shrugged, I sit down to discuss my career path and how it brought me to the creation of LIFEAID. We cover themes such as adversity, entrepreneurship, and fitness. Have any topics you want to talk about more after listening? Let me know over on Instagram! Listen […]