My love for this Chocolate Blueberry Protein Smoothie and DoTERRA’s Deep Blue Rub runs deep you guys!
So I’m dishing on both, and sharing my post-workout routine that helps me recover after and in between workouts! A few things that really just keep my body feel good, keep me moving forward, and get me to that next workout 🙂 Exercising 5-6 times a week, I’ve learned just how important these things are and just how much they help! So I hope they can help you too! Here we go…. and remember, I’m just a mom who loves fitness sharing my experience and opinion….not a pro 😉
#1 Rehydrate: Drink water ASAP after a workout! I like to refill my water bottle before I even leave the gym so I can immediately start replenishing my body with the fluids lost while exercising. Do not detour to Md’s for a giant diet coke on the way home. Drink more water first. Okay, maybe that one’s just for me, because I always want a diet coke after a workout 😁
#2: Refuel: Eat a post workout snack high or meal within 20 minutes after working out. I eat something as soon as I get home from the gym. Typically it’s a protein shake or smoothie, like this Chocolate Blueberry Protein Smoothie. Unsweetened almond milk, chocolate protein powder (I’ve been loving designer protein), frozen blueberries, frozen banana, a little almond butter) and ice if needed! Full recipe is below 🙂
But protein is the key–it’s the building block for muscles so always, always include a protein. Egg white omelets are also a regular, siggis yogurt with berries, Ezekiel toast with almond butter, and if I’m on the go after my workout I have a low sugar protein bar (like Costco brand cookie dough protein bars, one bars, pure protein bars, go macro bars)
#3: Stretch. I’m actually terrible at this one. I just know it’s important because it’s been drilled into me since I started playing sports when I was a kid. Always, always stretch. And on the days I run out of the gym without taking time to stretch, I try to take a few minutes at home to stretch sometime during the day.
#4: Take care of sore muscles! Everyone needs DoTERRA’S Deep Blue Rub– a topical cream infused with essential oils that leaves a cooling sensation and warmth to problem areas. I massage (or have my hubby massage) my sore muscles several times a week! I rub it on sore, tight areas before a workout too and I just love how it helps my muscles recover and heal. I don’t use DoTERRA’s oils regularly–mostly because I just haven’t made the investment to use them regularly– BUT this is one product I’m sold on and will always use and re-order! And my friends Sisters 4 Oils are giving a bottle away on my Instagram today!
#5: Take a hot bath. I love treating myself to a hot bubble bath at least once a week. It’s time to just relax and de-stress, and feels good when my body is tight or sore. Treat yoself!! Use some Tubby Todd Bubbles too:)
#6: Sleep! I’ve always been such a night owl, but over the last couple of months I’ve finally been making sleep a priority and it’s amazing how much more energy I have during workout. I thought I felt good and could function and workout on little sleep until I actually got sleep consistently (like 8 hours) and realized how much better I felt.
#7: Take a break! I’m getting better at this! Listen to your body and when it needs it, take a day or two off, do a longer low impact cardio workout, go for a walk, or just take a day to stretch.
Chocolate Blueberry Protein Smoothie
- 6-8 ounces unweetenend almond milk
- 1 scoop designer whey chocolate protein powder
- 1 cup frozen blueberries
- 1/2 frozen banana
- 2 tsp almond butter
- Palce everything in a powerful Blender and blend until thick and creamy! Add a splash of water if it seems to thick to get desired consistency!