We love a good DIY! Not only can it save money, but it also can cut out a lot of unnecessary and potentially harmful ingredients. Feeling crafty? These healthy fitness hacks are perfect for cleaning up, winding down, and soothing aches and pains after your next tough workout.
Yoga Mat Cleaner
Do you ever clean your yoga mat? Your mat is an item you get fairly intimate with, so it is important to keep harmful bacteria away. Easily clean your mat with a few natural ingredients. This spray can also be used on fitness benches and other equipment.
Composed of water and:
Tea Tree Oil — an antiseptic oil useful in killing mold, fungus, and bacteria. Tea tree oil also has benefits for the skin.
Essential Oils — useful for adding natural scent and more. We recommend adding lavender oil for relaxation or grapefruit oil for energy.
Witch Hazel — a natural astringent known for its antimicrobial properties. Witch hazel also has benefits for the skin.
- Small spray bottle (4 ounces +)
- 6 tablespoons (3 ounces) water
- 2-3 drops of tea tree essential oil
- 1-2 drops of your favorite scented essential oil (try lavender for relaxation or grapefruit for energy)
- 2 tablespoons (1 ounce) witch hazel
Mix all ingredients together in a small spray bottle and the spray is ready for use!
Shake your spray bottle before each use. Spray your entire yoga mat with the spray and then wipe down with a cloth. It may be easier to do in sections.
Let your mat dry before rolling it back up. All clean!
- Not all yoga mats and surfaces are the same. Using oils may ruin some of your gear. Spray a test patch on a small part of your mat first to make sure it isn’t affected.
- Keep away from animals and children under the age of 12.
- Pregnant and nursing women should check with a doctor before using tea tree oil.
Sore Muscle Ointment
Feeling sore post workout? Using this homemade muscle ointment may provide some relief! With coconut oil and a handful of essential oils, you can DIY this refreshing and relieving rub.
Include the following ingredients:
Coconut Oil — an excellent moisturizer, antifungal, and antibacterial. Coconut oil makes a great carrier oil for essential oils.
Lavender Essential Oil — a natural anti-inflammatory, lavender is known for its relaxing and pain relieving powers.
Peppermint Essential Oil — relax and reduce tension with peppermint. Containing menthol this oil provides a cooling effect and is thought to help relieve muscle aches and spasms.
Chamomile Essential Oil — similar to lavender, chamomile is an anti-inflammatory with a calming effect.
Rosemary Essential Oil — containing antispasmodic and anti-inflammatory properties, rosemary can work wonders on sore muscles. It is thought to be particularly beneficial for relieving pain caused by rheumatism.
- ½ cup solid coconut oil
10 drops of each essential oil:
- 2 tablespoons beeswax or candelilla wax (vegan) for a thicker consistency (coconut oil alone will melt above 75° F) — optional
Mix together coconut oil and essential oils and the ointment is ready to use!
For a thicker consistency use beeswax/candelilla wax. Melt plain coconut oil + wax together in double boiler, stirring frequently. Once melted scoop into jar, let cool for a minute or two and stir in essential oils. Let cool completely to solidify.
Rub on sore muscles and joints to feel relief 2-3 times per day. Wash hands after use.
- Some may be sensitive to certain essential oils. Rub a test on the forearm prior to using. If no irritation within 24 hours, the mixture should be safe for use.
- Avoid open wounds and sores.
- Not for kids under the age of 12.
- Not for women who are pregnant or breastfeeding.
Relaxing and Relieving Bath Soak
After a particularly tough workout you may find yourself in an ice bath to lower the level of lactic acid in the bloodstream and improve recovery time. However, once the soreness sets in, nothing beats soaking in a hot tub to relax the body and ease sore muscle pain.
Add the following to your hot bath to relax muscles and ease soreness:
Epsom Salt — in water, epsom salt breaks down into magnesium and sulfate. The thought is that by soaking in the water your body will absorb these minerals and benefit. Magnesium in particular will alkalize the body, help restore your pH balance, and reduce lactic acid post workout.
Baking Soda — neutralize acids on the skin, and help wash away perspiration by adding baking soda to the bath. It will leave your skin feeling soft and help to fight odors.
Sea Salt — including important minerals like magnesium and calcium, adding sea salts to your bath are thought to help enhance circulation, reduce stress, improve detoxification, and decrease inflammation.
Essential Oils — adding essential oils to your bath will not only add a lovely smell, but can offer additional benefits for your muscles and mind. We like using lavender and peppermint essential oils to fight inflammation, soothe sore muscles, and provide a cooling effect.
- 1 ½ cups epsom salt
- ½ cup baking soda
- ¼ cup sea salt
- 5-10 drops favorite essential oil (we like lavender and peppermint)
Mix all ingredients together and store in a jar until ready to use.
Add to bath as filling. Do not add essential oils directly to the bath as they will float on the top of the water. Let the salts and soda absorb the oils first, and then add to the bath.
- Not for kids under the age of 12.
- Women who are pregnant or breastfeeding should consult a doctor before using.
Post Workout Fuel
We love cooling off and powering up post workout with a protein packed smoothie! Using Svelte® plant-based protein shakes and whole nutritious ingredients this smoothie will help replenish your body and prevent sore muscles.
Refuel with ingredients including:
Banana — containing fast-acting carbs that will help to restore your body’s glycogen levels and build muscle. Bananas are also a great source of potassium helping to revitalize tired muscles.
Cherries — an anti-inflammatory and high in antioxidants, athletes often turn to tart cherries to help them recover. They have been shown to help reduce both muscle pain and damage associated with tough workouts.
Avocado — a great source of healthy monounsaturated fats, avocado will help slow digestion while working to repair muscles and joints.
Oats — feel fuller longer by adding oats to your smoothie. Filled with fiber and complex carbs, oats will help to stabilize blood sugar and maintain energy.
Almond Butter — high in protein, almonds are a smart snack post workout. Including almond butter in your smoothie will also add magnesium, potassium, and healthy fats.
Hemp Seeds — packed with omega-3 fatty acids and protein, hemp seeds help to reduce muscle inflammation.
Svelte® Chocolate Protein Shake — designed to help you refuel, each Svelte® shake contains 11 grams of protein, 20% of your daily-recommended fiber, complex carbohydrates, and vitamins and minerals to help you recover.
- 1 frozen banana
- ½ cup frozen tart cherries
- ½ avocado
- ¼ cup oats
- 2 tbsp almond butter
- 2 tbsp hemp seeds
- 1 cup Svelte® Chocolate Protein Shake
- 1 handful ice — optional
Blend ingredients together until smooth and enjoy!
Make a smoothie post workout and sip to soothe your muscles.
Take your fit efforts to the next level with these healthy hacks to reduce muscle pain post workout and recover quickly! Looking for more clean living tips? Check out Svelte® on Pinterest or subscribe to our monthly newsletter!