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fitness wellness denver local nutrition
Wellness
Published Tuesday Jul 23, 2019 by Edie Horstman

Eating Well to Nourish an Active Lifestyle

Nutrition
Food
Fitness

Whether you’re a seasoned yogi, circuit training fanatic, cycling junkie, or you love taking your workout outside, having enough energy to sustain any type of physical activity is so important. Have you ever felt like you could barely make it through your exercise class—due to lightheadedness or dehydration—or for days after your workout, you felt sore and weak? Among many culprits, it’s possible that all of these symptoms are rooted in one simple fix: proper nutrition.

Reminder: you're unique.

While the health and wellness industry can seem overwhelming and complex, remember that you are a bio-individual. In other words, you have specific nutritional requirements based on your genetics, activity level, intolerances, stress, etc. And although you may want to jump on the latest fad or trend, what works for someone else may not work for you. Therefore, it’s best to get back to the basics and think about nutrition from the lens of your own unique needs.

1
Reminder: you're unique.

While the health and wellness industry can seem overwhelming and complex, remember that you are a bio-individual. In other words, you have specific nutritional requirements based on your genetics, activity level, intolerances, stress, etc. And although you may want to jump on the latest fad or trend, what works for someone else may not work for you. Therefore, it’s best to get back to the basics and think about nutrition from the lens of your own unique needs.

Find a balance.

As an intuitive eater—something that I have been practicing for a few years—I’ve learned to find a balance between what I’m truly craving (hello, nightly chocolate habit), what’s available from a local/seasonal perspective, and what my body needs on a cellular level. As someone with PCOS and insulin resistance issues, I make sure that what I’m eating both balances my blood sugar and sustains my fairly active lifestyle. Speaking of an active lifestyle, it’s been so great to use the MINDBODY app to check out new workout studios, beauty services, and wellness businesses in Denver. The app has made finding and scheduling my classes and appointments a breeze. 

2
Find a balance.

As an intuitive eater—something that I have been practicing for a few years—I’ve learned to find a balance between what I’m truly craving (hello, nightly chocolate habit), what’s available from a local/seasonal perspective, and what my body needs on a cellular level. As someone with PCOS and insulin resistance issues, I make sure that what I’m eating both balances my blood sugar and sustains my fairly active lifestyle. Speaking of an active lifestyle, it’s been so great to use the MINDBODY app to check out new workout studios, beauty services, and wellness businesses in Denver. The app has made finding and scheduling my classes and appointments a breeze. 

Fuel your fitness.

All of that said, wellness starts at home. And specifically for me, wellness starts in the kitchen. Both pre- and post-workout nutrition play a major role in ensuring adequate stamina during exercise, as well as a swift recovery process afterward. One of my favorite ways to refuel after exercise is with real, whole foods (preferably with produce I’ve picked up at the Union Station Farmers’ Market!). 

After your next fitness class, try out my favorite Soft Scrambled Eggs recipe to keep you energized and ready to take on the rest of the day!

3
Fuel your fitness.

All of that said, wellness starts at home. And specifically for me, wellness starts in the kitchen. Both pre- and post-workout nutrition play a major role in ensuring adequate stamina during exercise, as well as a swift recovery process afterward. One of my favorite ways to refuel after exercise is with real, whole foods (preferably with produce I’ve picked up at the Union Station Farmers’ Market!). 

After your next fitness class, try out my favorite Soft Scrambled Eggs recipe to keep you energized and ready to take on the rest of the day!

Edie Horstman MINDBODY
Written by
Edie Horstman
Certified Nutrition Health Coach
About the author
Edie Horstman is a certified Integrative Nutrition Health Coach, wellness blogger, and freelance writer. She works with health-focused brands, co-creating content in the digital marketing space. When she's not at her desk, you can find her at the farmers' market, mindfully moving her body, or creating something delicious in the kitchen.
people in upward dog practicing yoga on mats
Fitness
Published Wednesday Jul 28, 2021 by Bree Lewis

Sweat Redemption: 5 Tips for Getting Back Into Your Hot Yoga Practice

Yoga
Fitness
Expert Advice

If you’ve ever taken a hot yoga class, you know it’s always going to be one thing—outrageously hot. Not the “let’s hang by the pool and get that sun-kissed glow” kind of hot either. I’m talking that “I can't believe I have this much sweat in my body” and “I may or may not pass out” kind of hot. It’s nothing to mess around with, and after a year or so of not being able to go, it’s easy to forget just how serious that heat can be.

To get the maximum enjoyment and benefits out of your heated yoga classes, you need to prepare yourself before and take care of yourself afterward. Luckily, I’ve been taking some classes (sweating enough for the both of us) and I’ve listed my five favorite must-dos to help you readjust to your heated classes and get back to the hot yoga summer that we all want.

1. Go at your own pace

Heated classes are difficult in nature. The normal difficulty of regular poses is mixed in with the added challenges of sweating and dealing with the humidity and the heat (at times, I’ve seen the thermostat climb to 108 degrees—yikes!). Depending on what type of yoga class you’re taking (sculpt, Bikram, power vinyasa), the difficulty level and temperature are going to vary. It’s also important to remember that each person in the room is going to practice in a way that’s unique to them. Hours slept, hydration levels, food intake, and different lifestyles are all contributing factors that make our practices different. What you practice on your mat is your own––trust your body and only do what feels right to you.  And remember, it’s okay to take breaks!

2. Hydrate like your life depends on it (honestly, it might)

The rise in temperature mixed in with the humidity that we all know and love creates the perfect recipe for sweating—like A LOT. You go into a heated class dry and come out feeling like you just took a dip in the pool. Before heated classes, I had no idea it was physically possible to sweat that much. If you’re going to a heated class, especially after a long break, it’s easy to forget just how much you might sweat. Is it possible to lose that much water if you haven’t consumed it first? Trust me, going into your heated class super hydrated is going to make a world of difference and help you feel good throughout your practice. And don’t forget to take some sips of H2O while you’re practicing!  

3. Nourish your body

Heated classes are challenging, but I can’t stop going. Nothing quite compares to overcoming the challenge— and experiencing the cleanse my body feels after I’m done. It’s the perfect blend of hard and rewarding, but I couldn’t do it if my body wasn’t properly nourished. On the days I know I have a heated class booked; I like to make sure I am eating right. I make sure to take my vitamins and fuel my body with fruits, vegetables, and my favorite superfood shake. I hold off on food about an hour before my practice, so I feel comfortable. After the class, I like to replenish with a big protein shake (boosted with collagen to aid with muscle recovery and skin elasticity). There is no one-way path for properly nourishing your body but making sure you’re fueled for the challenge of a heated class is essential for getting the most out of your practice and feeling good on and off your mat.

4. Replenish those electrolytes

Increasing and maintaining your water intake on the days you take a heated class is important, but sometimes you need something a little extra. If you’re sweating that much, you’re basically an athlete (at least in my book) and if you’re performing like a rockstar yogi, you need to hydrate like one as well. That means replenishing those lost electrolytes. Reward yourself and your body for the hard work and treat yourself to your favorite drink. I switch off between electrolyte-boosting drinks and coconut water depending on what I’m in the mood for that day. Adding these to my post-practice self-care routine has helped me feel more hydrated after and ready to take on the world again after especially sweaty classes.

5. Bring the right equipment

Usually, a yoga mat is all you need for your practice––but heated classes are a different ballgame. I’ve gone with just a mat, and I’ve slipped all over the place. Let me tell you, there’s nothing worse than having sweat drip all over the place while you’re trying to hold a pose that makes you grip your mat for dear life (never again). Make sure you bring a towel to place over your mat, this will help with support and grip. Bringing a smaller towel is also a good idea. You can use the smaller towel to dry yourself off during water breaks or whenever you’re feeling just a bit too sweaty. This is a small step that makes a world of difference during those super-hot classes.

So, there you have it. Five of my favorite tips (more like lifesavers) that have helped me readjust to those heated classes I love so much. Getting back into it is a challenge for us all, so know you’re not alone. No matter where you’re at in your practice, remember to be kind and gentle to yourself––celebrating your health and your body’s ability to do what you love. We’re all just getting back out there, together.

Ready to jump back into your hot yoga routine? Browse Mindbody to find the perfect class for you

While you’re at it, check out some Intro Offers near you that can help you get back to your cadence of hot yoga classes.

bree lewis headshot
Written by
Bree Lewis
Marketing Content Associate
About the author
Born and raised in a small mountain town just south of Yosemite National Park, Bree is an avid lover of health, wellness, and connecting to the outside world around us. As a Cal Poly English major alumn, she has a knack for books, writing, and all things words. In her free time, she enjoys being outside, drinking craft beers, and keeping life jazzy!