Listen to your body

August 23, 2016
It's important to know how to listen to your body in order to avoid exercise-induced injuries.

Working out isn't always an easy feat. A little bit of discomfort is common, but no matter how hard you're pushing your body, you should never be in pain while you're at the gym. It's important to know how to listen to your body in order to avoid exercise-induced injuries. Here are a few ways to make sure your body just as happy with your workouts as you are.

Lifting weights puts a lot of strain on your body, so it's normal to feel some aches and pains the next day. The muscles are repairing themselves and need time to heal before they're worked out again. One of the benefits of drinking whey protein powder after a gym session is that the extra protein can speed up the recovery process. However, it's still acceptable to take the day after a tough workout off. If you're on a strict program and don't want to take a day off, make sure to keep your workout light if you're still sore from the previous day.

Stop when it hurts
"No pain, no gain" is nonsense. While the process of working out doesn't always feel pleasant, you shouldn't be in pain. If you feel any sharp pains in your stomach, legs or arms, stop right away. Pushing through the pain can set you up for an even longer-term injury, potentially keeping you from the gym even longer than you would have had you just cut your workout short.

"Some very serious injuries or conditions could often be avoided," physical therapist Dr. Doug Andrews told Greatist. "When we experience pain, our body is definitely telling us that something is not right."

The same goes for any sort of nagging pain that doesn't subside after a few days, or recurs regularly, even if it isn't unbearable. It could be a warning sign of an impending serious injury if it isn't treated right away. Visit your doctor if you suspect that anything could be amiss.

Fully recover
If you do injure yourself, it's important to give yourself enough time to recover. Pushing yourself too soon is just setting yourself up for another injury. If your doctor or physical therapist tells you to take it easy for the next four weeks, make sure you listen! You may feel better, but that doesn't mean your muscle or joint is fully healed.

If you find yourself coming down with an illness, it's also important to not force yourself to hit the gym before you've had ample time to recoved. While exercising with the common cold won't be detrimental to your health, if you have symptoms like a fever, dry cough, sore muscles, vomiting or diarrhea, it's best to take some time off from the gym, according to

Get enough sleep
According to the National Sleep Foundation, adults require between seven and nine hours of sleep every night. While it's understandable to occasionally fall short, it won't be possible to have the energy necessary to optimize your workout. Your routines also shouldn't exhaust you out to the point that you're too tired to continue your day after. If you find that you're too tired post-workout, or having difficulty waking up to go to the gym, it may be in your best interest to dial your workouts back and make sure that you're allowing yourself enough time to sleep. Not only can chronic exhaustion make it tough to exercise, but it can also lead to a weakened immune system and other health issues that will ultimately slow you down.

Strength training outdoors

August 16, 2016
Any fitness fanatic can tell you that strength training is just as important as cardio when it comes to building muscle and burning fat.

Infographic: sfh Supplement Guide

August 9, 2016

sfh Supplement Guide

What supplements to take and when to take them can be a big mystery to those trying to get fit and stay healthy. This brief supplement guide helps clear the confusion around supplements and outlines when they can be taken to increase effectiveness.

About sfh: 

Committed to producing all-natural products designed to make you Stronger, Faster, Healthier for life. sfh’s core product line includes three key categories. One: whey protein derived from year-round grass-fed cows in three formulas – PURE, FUEL, RECOVERY. Two: performance products that include PUSH, a pre-workout designed to give you that extra edge, and STRONG, designed to help gain strength and muscle. Three: high strength liquid omega 3 fish oil – SO3 and SO3+D3 – in five natural flavors, as well as a vitamin fortified omega 3 oil design specifically for women - WSO3.

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