Performance fabrics are great for staying cool and moving with you while working out. But after the workout is over, they become sweat magnets. Exercise gear is mostly made of sweat-wicking materials like Lycra, spandex, and polyester, and they trap sweat and stay stinky. The channels and spaces in moisture-wicking synthetics trap body secretions. If the sweaty clothes are left in the hamper, bacteria grow, and odors worsen. You can even end up with moldy clothes if you leave them in there long enough. Plus, the longer you put off washing these clothes, the harder it is to remove sweat stains.

Removing that lasting smell from your fitness gear can be frustrating. Plus, taking care of these delicate fabrics is different than your regular clothes. I hear you because you thought you got the whole lights/darks thing down. You even learned how to wash the wool sweaters. Washing workout clothes a full different ball game. Worry not! Here are a few tips for taking care of your sweaty Gear.

If you’re washing dark-colored workout clothes, follow the same steps for removing sweat stains, but skip the hydrogen peroxide. Hydrogen peroxide can ruin dark colors because it’s a natural bleaching agent.

Now that you have a handle on removing sweat stains let’s get your workout clothes fresh and clean and looking good.

Tips and Tricks to Get that Stink Out

Wash your Gear ASAP- Wash the clothes immediately after your sweat session. It’s the best way to eliminate the bacteria that create odors.

Soak Them-

To get rid of the dirt, sweat, and oil in performance fabrics is vinegar. This all-natural product can remove the odors and stains from your workout clothes, Exactly the vinegar you use in salads can be used for your workout clothes. Dilute it with water and soak your workout clothes for 30 minutes before washing.

Turn ’em Inside Out-

Bacteria accumulate inside your gym clothes so, turning workout clothes inside out will help get rid of the bacteria quickly. Plus, your clothes will look newer and perform longer. That’s the secret behind workout gear endurance.

Use Cold Water Cycle-

Hot water breaks down synthetic fabrics shrink them. Using the cold-water cycle helps to keep the clothes looking newer.

Wash Workout Gear Separately-

Avoid synthetic washing fabrics with towels and your jeans. Making a separate load for workout clothes will help keep the clothes looking newer and their sweat-wicking ability intact.

Limit the use of Detergent-

With the smelly, dirty clothes on your hands, it’s tempting to add extra detergent. But according to laundry experts, more detergent is terrible for your synthetic garments.

Performance fabrics are built to repel moisture when you are working out, but they also repel the rinse cycle water. The extra detergent leaves a film on your clothes that further traps the bacteria and body soils. Using half of the detergent as your regular clothes will get your exercise gear clean and smelling fresh.

Softener is the Enemy-

The real enemy of your workout clothes is the fabric softener. It damages anything that stretches. Plus, it coats the fabric with a film that traps odors and bacteria.

Air Dry is Your Friend-

The dryer heat can break down activewear. It damages the fabric and makes the material lose its shape. The best way to dry the activewear is by running them through an air-dry cycle.

Use Odor-eliminating Powder-

there are many products on the market that are made for sportswear. They eliminate odor and help clean the fabrics. The best specialty detergent is Nathan Sport-Wash, and Win is runners up.

For natural odor-fighting, add a cup of baking soda to your next load. It works! I was skeptical at first. The baking soda neutralized the odors of my running gear, and, they smelled fresh for days to come. Moreover, my clothes retained less odor when I went for my next run.

You can download the step-by-step guide below and stick it in your laundry room.

• Wash workout clothes separately
• Turn everything inside-out for a deep clean
• Soak your load in diluted vinegar
• Less is more when it comes to detergent
• Use cold water and a delicate cycle
• Add backing soda to block odors
• Use the lowest heat setting or air dry.

Cleaning your workout gear shouldn’t be hard. Pushing yourself while working out should be. These tips will keep your activewear smelling fresh and clean even after your long, long runs and hard lifting sessions.

The post Get that Stink Out? 5 (4) first appeared on Tone & Strengthen.

I was surprised to find a research study that found, exercise in the afternoon produces a superior metabolic effect than morning exercise (1).  Then I came across another study that found the body’s temperature rises throughout the day and peaks in the afternoon (2).  

Here’s why working out in the afternoon or early evening might be more beneficial then the morning workouts.

Higher Body Temperature

Human body temperature peaks in the afternoon, which means you’d be able to push harder in the afternoon (2). When the body temperature rises, scientists believe that muscle strength and cardiovascular endurance also peak.

Optimal Hormonal Profile

Our hormonal profile is optimal for muscle growth and strength in the afternoon. Testosterone, a hormone needed for muscle growth (4), is higher in the afternoon than in the morning. On the other end of the spectrum is cortisol, the stress hormone that isn’t optimal for muscle growth. The cortisol levels peak in the morning and then gradually decrease as the day goes on. So, exercising provides the perfect hormonal levels for optimal muscle growth later in the day.

Protein Synthesis Pikes

Protein synthesis pikes later in the day, which means that you can maximize your body’s ability to recover (1). Protein synthesis is affected by the circadian rhythm. Science proves that removing circadian input by exposure to either extended periods of darkness or light hampers muscle growth (5). Activity or resistance training later in the day promotes muscle protein synthesis at night (6).

Higher Glucose Levels

Exercising in the afternoon is metabolically superior to morning exercise because you aren’t in a fasted state. You’ve had breakfast and snacks. When you eat, your blood sugar levels go up. Sugar in the form of glucose is the fuel for higher intensity workouts. You will be able to push harder during your afternoon workouts. Exercising in the afternoon is more beneficial for skeletal muscle insulin sensitivity (1).

Increased Endurance and Power

Working out in the evenings can increase your physical capacity, aerobic capacity, and strength output (3). Exercise training in the afternoon induces a more profound increase in maximal power output (1).

The best time of the day to work out is when you can work out. But I’ve to say, after learning all the benefits of exercising in the afternoon, I’ll leave my speed training and hill repeats for afternoon sessions from now on when I may get more bang for my buck.

References-

1- https://doi.org/10.14814/phy2.14669

2- DOI: 10.1111/j.1600-0838.2010.01212.x

3- https://doi.org/10.1002/mus.20529

4-DOI: 10.1152/jappl.1989.66.1.498

5- https://doi.org/10.1073/pnas.2012450117

6- doi: 10.3389/fnut.2019.00017

The post Why Exercise in the Afternoon? 0 (0) first appeared on Tone & Strengthen.

Foam Roller is one of my favorite recovery tools. Also known as self-myofascial release, foam rolling is a bit like getting a sports massage. But in foam rolling, you’re using your body weight to exert pressure on muscles. 

Sometimes it does hurt so bad, but it feels so good afterward. That’s because when you roll, you break the adhesions in your fascia. I like to foam roll before my runs and at night before bedtime. 

If you’ve never foam rolled or heard about it, you are in the right spot. In this blog, I am going to share information about foam rolling.

What is Foam Rolling?

Foam rolling is a self-myofascial release (SMR) technique. Foam rollers are mostly cylindrical made of foam. Foam rollers have different shapes, sizes and firmness. Some have ridges, and some are without bumps. They are all used to release the fascial tension.

What is Fascia?

Fascia is a thin sheet of connective tissue that wraps around the inner organs. It keeps blood vessels, bone, nerve fiber and muscle in place. It provides inner structure and has sensitive nerve endings. Too much tension and stress on muscles can cause fascial layers to thicken and stick together in knots. These knots lead to a decrease in mobility and pain points in our body.

One of the effective ways to release the fascia knots is to apply some myofascial releasing techniques, such as foam rolling. Over the past decade, a lot of research has been done to look at the benefits of foam rolling. A systemic review of research studies done on foam rolling published in the international journal of sports physical therapy in 2019 found that foam rolling helps reduce muscle stiffness, increase ROM and should be combined with dynamic stretching and active warm-up before a training session (1). The optimum dosage to achieve these flexibility benefits is a total of 90s-120s of foam rolling on one muscle group. Plus, the analysis shows that foam rolling reduces delayed onset muscle soreness (DOMS) and increases performance. 

Read on to learn more about foam rolling’s benefits and when to add it to your routine.

Improves Muscle Performance

Foam rolling can improve the muscles’ amount of force if done before an activity. Myofascial release reduces tissue tension and muscle tightness, leading to a better range of motion and muscle power. Research has shown no negative impact on athletic performance. One study found that foam rolling improves power, agility, strength, and speed when used with dynamic warm-up (2). 

Improves Circulation

The pressure from rolling helps increase the blood flow to the tissue. Increasing the blood flow means the tissue will get more oxygen and nutrients. Using a foam roller during a warm-up for a brief period can elevate tissue temperature and reduce tension. 

Reduces Soreness

After an intense bout of exercise, foam rolling alleviates muscle fatigue and soreness. Research has shown that it’s because of the reduction in inflammation (3). I find it helpful for decreasing delayed onset muscle soreness. Let’s face it, most of the time, the difference between a good workout and a bad one is the amount of soreness from the last workout. Research suggests that inflammation of myofascial tissue is associated with delayed onset muscle soreness. Foam rolling stretches the myofascial and reduces inflammation. So, you can get back to your workouts recovered.

Improves Range of Motion

Research has found that foam rolling results in increased range of motion. 

Foam rolling returns the muscles and soft tissue to their natural form. Excessive exercise can lead to knots in the fascial tissue. By releasing the knots and making the soft-tissue mobile, foam rolling increases the range of motion and improves workout performance.

Don’t wait; grab your foam roller and roll on to reap these benefits.

References:

1-PMID: 26618062

2-PMID: 27182404

3- doi: 10.4085/1062-6050-50.1.01

The post Foam Rolling Benefits 0 (0) first appeared on Tone & Strengthen.

Here are my top five tips for enjoying a healthy Thanksgiving holiday.

5 Ways to Enjoy a Healthy Thanksgiving

Start Your Day Right

A national holiday doesn’t mean it’s no workout day. Keep your daily or weekly workout routine on the calendar. Clear the first two hours of your Thanksgiving morning. Plan for it the night before by putting your workout clothes out.

Sign-up for a Turkey trot and run it with friends while having fun. Local gyms have special HIIT-style classes on the schedule. So, hit the gym and revive your metabolism with intense Thanksgiving sessions.

Enjoy Outdoors

Get moving outdoors. You can make it a family affair. Visit a local park with kids. Take your guests and kids to a trail and go hiking late morning or early afternoon. Research shows that hiking has a positive impact on combating the symptoms of stress and anxiety. You will be a mood booster and a great bonding activity for your family and friends. Go for a gratitude run or walk. I love logging gratitude miles on Thanksgiving Day. I offer thanks for something or someone each mile I run. Offering gratitude in this manner makes up a nice long run too.

Take your guests and kids to a trail and go hiking late morning or early afternoon.

Eat All Your Meals

I have heard this so many times. I’m saving space for dinner tonight. Please don’t skip breakfast and lunch. It isn’t healthy to skip meals. It makes you very hungry by dinner, and it slows your metabolism. Starving all day will only make you eat everything in sight! Let go of your food restrictions this Thanksgiving related to your weight. Enjoy Thanksgiving all day by eating flavorful meals throughout the day.

Start your day with a balanced breakfast. A couple of hours before dinner, eat a light lunch or snack. Include thanksgiving flavors in your other meals. Go for pumpkin pancakes and eggs with a side of roasted squash. Try a fall salad topped with roasted chicken and pumpkin seeds for lunch. Spreading out Thanksgiving throughout the day will give your body time to digest and be satisfied. It will ensure your blood sugar is stable, and you won’t have unnecessary food cravings.

Let go of your food restrictions this Thanksgiving related to your weight.

Eat a Balanced Dinner

Food provides nutrition to your body, and food on holidays like Thanksgiving bring us closer to our loved ones. Eat a balanced meal on Thanksgiving Day and every other day of the year. Your plate should ideally have quality protein, healthy fibrous carbohydrates, and good fats. This combination of macronutrients in optimal amounts will help balance your blood sugar and keep your metabolic rate high. To balance your thanksgiving plate, fill half your plate with veggies like green beans, sweet potatoes, broccoli, and squash, then fill 1/3 of the plate with protein like turkey breast and finally fill the rest with healthy grains like brown rice, bulgur, quinoa, or whole grain bread. Top off your plate with healthy fat sources like olive oil and nuts. You can use this plating technique to visualize the amount of food you should have, but you don’t have to eat it that way!

Savor the Food

Food is supposed to be enjoyed, so consume it slowly. Slowing down while eating is a great way to communicate with our brains. Research shows that the body sends its satiation signal about 20 minutes after its full to the brain. This lag leads us to overeat often unconsciously. Savor your thanksgiving meal and enjoy the company of loved ones. Be present in the moment and enjoy every bite of your meal. Bon Appetit!

The good news is that it’s possible to enjoy this holiday and stay on top of your health goals.

It’s time to celebrate and offer gratitude for the people and experiences you cherish. This Thanksgiving, enjoys the outdoors, make it about friends and family, and enjoy balanced meals throughout the day. Following these tips, you can enjoy this holiday while staying on track with your healthy habits.

The post How To Enjoy a Healthy Thanksgiving 5 (1) first appeared on Tone & Strengthen.

Three workouts in one! This class is a total body workout that combines cardio, strength training and core exercises. A total body workout designed to define & tone every muscle in every way. Great class for improving muscular strength & endurance.

Great for guys too! Please bring a yoga mat and towel.

All Virtual classes are recorded and recording is provided to registered participants for 48-hrs after class.

*Yoga mat, loop resistance band, and two medium/heavy dumbbells are suggested for this class *

*No Class Feb 18th*

The post 20/20/20 Cardio, Strength & Core – Jan 21st – Feb 25th 0 (0) first appeared on Tone & Strengthen.

Great for guys too! Please bring a yoga mat and towel.

All Virtual classes are recorded and recording is provided to registered participants for 48-hrs after class.

*Yoga mat, loop resistance band, and two medium/heavy dumbbells are suggested for this class *

*No Class Feb 18th*

The post 20/20/20 Cardio, Strength & Core 0 (0) first appeared on Tone & Strengthen.

The class is a fusion of ballet conditioning, and Pilates. Whether you want to look better, feel better, or help increase bone density…this class is for you! Barre section will include standing lower body strengthening exercises and the Pilates section will include floor work to strengthen and stabilize your core. Come have fun with us getting healthy and strong.

*Yoga mat, Pilates ring, and stability ball are suggested for this class *

*No Class Feb 17th*

The post BarreLattes – Jan 20th – Feb 24th 0 (0) first appeared on Tone & Strengthen.

*Yoga mat, Pilates ring, and stability ball are suggested for this class *

*No Class Feb 17th*

The post BarreLattes 0 (0) first appeared on Tone & Strengthen.

This mat Pilates class is a combination of exercises developed by Joseph Pilates. The class will focus on stabilizing the core, improving posture, and strengthening the total body!

Utilizing props such as the Pilates ball, light hand weights, the Pilates ring/circle as well as many others keeps class interesting and ensures you’ll never take the same class twice! Don’t worry if you don’t have all the equipment. Just show up to the class the coach gives many options, and all the exercises can be done body weight. All fitness levels are welcome.

* Yoga mat, Pilates ball, loop resistance band, Pilates ring, and two light dumbbells are suggested for this class *

The post Mat Pilates – Mar 2nd – Apr 6th 0 (0) first appeared on Tone & Strengthen.

Utilizing props such as the Pilates ball, light hand weights, the Pilates ring/circle as well as many others keeps class interesting and ensures you’ll never take the same class twice! Don’t worry if you don’t have all the equipment. Just show up to the class the coach gives many options, and all the exercises can be done body weight. All fitness levels are welcome.

* Yoga mat, Pilates ball, loop resistance band, Pilates ring, and two light dumbbells are suggested for this class *

The post Mat Pilates 0 (0) first appeared on Tone & Strengthen.