My sisters have been asking me about the benefits of the sauna ever since I made them sit in it with me after our polar bear plunge! Saunas have a long tradition, starting in Finland, where bathers expose themselves to temperatures from 175 to over 210 degrees F for the purpose of relaxation and pleasure. Studies have now been able to show the following health benefits linked to saunas (of course, if practiced safely):

• Improved cardiovascular health.  Traditional and infrared saunas warm up the core temperature of the body. As the temperature of blood vessels near the skin increase, they dilate, which increases circulation.​ Regular sauna usage has been shown to reduce the risk of fatal cardiac incidents, stroke, and hypertension, as well as vascular diseases such as high blood pressure. 
• Recovery for sore muscles and joints. Increased circulation speeds the body’s natural healing process in muscles as well as improving conditions such as arthritis, 
• Detoxification. Sweating can help reduce levels of lead, copper, zinc, nickel, mercury and other chemicals - which are all toxins commonly absorbed in our daily environments. As you know, your body sweats a lot in the heat of the sauna!
• Improves brain and memory health. Regular sauna use may lower the risk for both Alzheimer’s & Dementia.
• Better health. In the heat of a sauna, the body produces white blood cells more rapidly, which in turn helps to fight illnesses and kill viruses. In addition, saunas can relieve the uncomfortable symptoms of sinus congestion from colds or allergies, headache, and flu.
• Improved sleep. Sauna bathers may enjoy more relaxed sleep or REM sleep. 
• Skin health and antiaging benefits. Heat bathing is one of the oldest skin cleaners with the production of sweat glands and replacement of dead skin cells. This keeps your skin in good working condition while keeping bacteria out of the epidermal layer and sweat ducts.
• Increased metabolism and weight loss. The sweating process requires a notable amount of energy. That energy is derived from the conversion of fat and carbohydrates in a bodily process that burns up calories. 
• Reduced stress and physically makes you feel better. High-heat provided by a sauna, the body releases endorphins which can minimize pain and is often associated with a “runner’s high.” The physiological benefits of the heat calms and stills you, helping you feel better overall.
  
  

Getting into the sauna for 20 minutes once or twice a week can make a difference in your health and wellness. It can make a big difference in your attitude as well! Make sure to drink 16-24 oz of water afterwards. If you don't have one at your local gym, I also do a drop in at a larger chain gym, spa, or friend's house, or even nice neighbors!

References:
https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext
https://www.finnleo.com/pages/health-and-wellness
https://www.health.harvard.edu/staying-healthy/saunas-and-your-health

Stretching is an important part of your workout and keeps your muscles flexible, strong, and healthy. When you start your work out, you can increase the blood flow to your muscles by jogging or doing other gentle exercises. Then stretch for 5-10 minutes. This will increase oxygen and nutrient flow to your muscles and remove metabolic waste. At the end of your workout, stretch while your muscles are still warm to aid recovery. 

Being limber allows for greater range of motion, improving your physical performance. When you stretch, you improve your flexibility and protect your muscles from becoming tight or injured. It may not feel like stretching is as impactful as lifting weights or doing a HIIT workout, but if you skip it, you may find yourself with an injury that prevents you from doing the activities you love. It is an integral part of building strength.

You will definitely want to stretch the muscles you target in your workout, and some of these common areas include your chest, triceps, calves, and hamstrings. You can see me demonstrating these stretches in the slideshow.

Another idea for stretching your muscles and the fascia holding them in place is foam rolling. Together, stretching and foam rolling will keep your muscles loose and ready to work for you!

Foam rolling can be a great way to release tension, reduce stiffness, and increase flexibility. Similar to a massage, it is a myofascial release technique. The fascia is a layer of connective tissue that holds your muscles in place. Muscles and fascia can become tight from overuse or weakness, which limits your range of motion. Like massage, foam rolling can stretch and soften these tissues, realigning them and restoring mobility.

Foam rolling can be intense, even painful. But it should be similar to the pain of a deep tissue massage. If it doesn't feel good, stop. Foam rolling works especially well for large muscles such as glutes, hamstring, and quads. I personally love rolling out my lats. 

You can use the warm up video above before (or even after!) your workouts. Even as you watch your favorite show or morning wakes ups when you feel sore or tight in areas. It includes a foam rolling section. For more, check out this article from Harvard Health and this article from the New York Times.

It is easy to make your own electrolytes at home. Electrolytes are essential minerals that help with many bodily functions, including keeping fluids in balance, maintaining proper hydration levels, and regulating muscle function. You can lose electrolytes when you sweat during your workout, and this can help replenish them. 

Ingredients:

1 tablespoon Italian Volcano organic lime  juice
1 tablespoon apple cider vinegar 
1/4 teaspoon cream tartar
1/4 teaspoon Himalayan salt 
5 drops Doterra wild orange oil

Mix and enjoy after a workout! 
Thank you Lina for the recipe!