When you exercise, change is happening to the body. From the repair and rebuilding process of muscle tissue to replenishing energy and fluids, the time spent away from the gym could be considered more beneficial than the time in the gym in most scenarios. That’s because our bodies are healing and getting stronger in the hours of recovery, so it’s imperative to incorporate time for this rest into your daily routine. 

While it can be challenging to take time off when you get into a solid groove of workouts, programming time for exercise recovery into your routine is crucial for many reasons. Most of us probably think recovery time means sitting on the couch, doing nothing, right? Thankfully, you can do plenty of things to promote rest and recovery after exercise while not being sedentary. Let’s take a look at five different ways you can incorporate recovery into your routine each week!

1. Massages: while this isn’t an option for most folks as a weekly event, massages certainly help with exercise recovery, even when done bi-weekly or monthly. Massages aid in reducing tightness within the muscles while increasing blood flow (therefore bringing more oxygen and nutrients to the muscles). 
2. Sleep: this is one of the best ways that you can aid in exercise recovery! Getting quality sleep allows the body to heal, especially since essential hormones are produced that help rebuild and repair the body while you’re getting some shut-eye.
3. Nutrition: consuming whole, nutrient-dense foods is crucial for exercise recovery. Complex carbs are needed to help rebuild energy supplies, while protein is necessary to repair muscle. If your meals are all over the place or inconsistent, focus on consuming a healthy snack within 45 minutes of your workout to help begin the recovery process.
4. Myofascial release: this can be done in multiple ways; from foam rolling and massage guns to trigger point balls and massage sticks, myofascial release aids in decreasing muscle tightness and soreness when done appropriately. Look up a trusted source on Youtube or ask a trainer at your gym! 
5. Hydration: staying hydrated is key for improving performance, and the same is true once your workout is complete and you’re in recovery mode. Not only does staying hydrated help transport nutrients throughout the body, but it can also help decrease muscle tightness. 

What workout recovery methods do you stick to in your routine? Tag us on Instagram! @FITAID

There are numerous types of group exercises nowadays, including yoga, Pilates, cycling, Zumba and more. We live in a fitness-focused era, where new trends pop up every day. While the 2020s have ushered in a social media-driven era, women’s advancement in the fitness industry is fascinating and has come a long way since.

Let’s take a look at the history of women’s fitness through significant milestones. Women’s fitness history has come a long way and has been much transformed through the decades. As many advancements and technologies are available now in the fitness world, it is much easier for women to lead a healthy and fit lifestyle.

From the 1900s to the 1920s

Theodore Roosevelt was one of the earliest presidents to advocate for Americans’ physical fitness and exercise. The aftermath of World War I brought about a period called the Roaring Twenties. During this period, Americans were less interested in exercising and liked to eat, drink, and party. 

Stretching was a popular exercise in the early 1900s, and popular exercise equipment included exercise bikes, racing bikes, and the Vibro-Slim, a vibration belt that treated the body. It sounds excellent and absurd at the same time to have a machine that works while you stand still. While it may sound uncomfortable to us today, women during the era wore gowns, stilettos, and pearls for exercise.

From the 1930s to the 1940s

This period was all about repetitive body activity. People also began setting aside a period for exercise. In this decade, women no longer exercised in high heels and pearls. They wore bloomers and one-piece, short clothing, comparable to what we now call a romper. They also switched from heels to gym sneakers with zippers.

From the 1950s to the 1960s

In the 1950s, calisthenics and hula hooping were the only forms of exercise, both of them a fantastic workout for abs. It was acceptable and even encouraged for women to perspire while exercising for the first time.

The health clubs were well-liked places to work out. During this time, people started to realize the advantages of self-care. In the 1950s, ladies wore cotton leotards with collars to give off a slightly sportier appearance. In the late 1950s, they altered all of that.

From the 1970s to the 1980s

The 1980s were marked by the phrase “Let’s get physical.” Unbelievably, before this decade, people hardly ever went jogging for exercise. Before that, running in the park or on the street was rare.

The Grapefruit Diet, which involved eating a grapefruit per meal, and the first diet medication, Dexatrim, both gained popularity in the 1970s. Another fad in wellness was sauna suits. The makers claimed wearing a full-body plastic suit would make you lose weight by sweating.

Women typically belted their leotards and wore them with tights and long socks. They would frequently work out with a lot of makeup and perfectly curled and sprayed hair, because the natural style hadn’t yet taken off. Another revolutionary development in this decade was the sports bra for athletics.

From the 1990s to the 2000s

In the 1990s, women worldwide flocked to the ThighMaster to get toned outer and inner thighs. But during the 1990s and 2000s, ladies also paid attention to toning their bottoms.

As more people became aware of the advantages of yoga, yoga studios also started to increase during this decade. Lean Cuisine frozen diet meals were another well-liked trend throughout this decade. The Ab Roller was an essential piece of home training gear for midsection toning.

This was the era of fanny packs, crop tops, and scrunchies. Brightly colored activewear, color blocking, and giant, bulky footwear were popular during this decade. Leggings began gaining popularity, but many were still donning leotards and tights.

The 2010s

In the 2010s, i.e. the previous decade, the pineapple diet became the rage. You were only allowed to eat pineapple on two of the seven days of this diet. Naturally, today’s recommendations do not include this diet. During this time, ketogenic diets were also beginning to gain popularity.

With the promise that you would shake your way to fitness, The Shake Weight had been a popular at-home workout craze.

This decade saw the emergence of athleisure, with women donning their workout attire while running errands and to the gym. Toning footwear claimed that you could tone up while you walked.

2020’s and Beyond! 

Today, we have noticed a shift from skinny to strong! More women are working out for muscles and curves and not to just “stay skinny.” We are living in a time where you can find just as many women in the gym as you do men. Not only the gym, but competitively and all throughout CrossFit, women are showing up and showing out! Also, several women have become “fitness influencers” on social media. Providing advice, tips, and workout plans, for both men and women. The future of women in fitness is exciting and will only continue to grow. 

Football season is here! Celebrate with us and get stocked up on FITAID ENERGY before it’s too late! Between September 6th-9th, save 20% on FITAID ENERGY! Just like our FITAID football athletes, make sure you are staying fueled up this year with clean energy. As we celebrate the start of football season, let’s also celebrate our FITAID athletes who suit up everyday Sunday to compete at the highest level.

Leading the defensive charge in Arizona, Budda Baker is energized to get this season kicked off! Budda, selected in the 2nd round of the 2017 league draft, has been an impact player from the day he joined the league. Regarded as one of the best safeties in pro football, Budda has been named to four Pro Bowls and three All Pro teams in just his first five seasons. In 2019, Budda led all defensive backs in tackles (with 147) and led the league in solo tackles (with 104). 

Budda is well-regarded within the league. In the yearly vote of the league’s top players, he has been ranked in the Top 100 (ranked 19, 67, 97) of all pro football players for the past three consecutive years. Budda has also been a defensive captain for the Arizona Cardinals since 2020. A true leader on and off the field, Budda looks to continue his success with another outstanding season in 2022.

The highest paid safety in the league, Derwin James, is ready to shine under the bright lights in LA. Since being drafted by the Los Angeles Chargers in the first round of the 2018 draft, Derwin has been named to 2 All-Pro teams and 2 Pro Bowl teams. On a football field, there is not much Derwin can not do. From defending the opposing team’s best pass catcher to making big hits in the run game, Derwin is easily the most versatile player in the league. This past year, Derwin was ranked number 43 among the top 100 players in the league. After putting together a great 2021 season, Derwin is looking to lead his team to a ring in his 5th season in the league. 

Brandon Aiyuk put the league on notice in 2021. Finishing the year with 56 receptions, 826 yards, and 5 touchdowns. Last year, Brandon made several exciting plays and had a breakout game in Week 14 when he finished with 10 catches for 119 yards. Drafted in the first round of the 2020 draft, Brandon has been a key piece to the San Francisco offense. Heading into year 3, Brandon has stepped up as a leader on this offense and will be a key part of this teams success. In 2022, expect Brandon to put up exceptional numbers and continue his outstanding play!