{"id":57154,"date":"2017-03-24T07:15:46","date_gmt":"2017-03-24T11:15:46","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=57154"},"modified":"2017-04-03T16:01:18","modified_gmt":"2017-04-03T20:01:18","slug":"self-care-strategies-top-trainers","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/lifestyle\/self-care-strategies-top-trainers\/","title":{"rendered":"How Trainers Stay on Top of Their Self-Care"},"content":{"rendered":"
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Photo: Twenty20<\/a><\/figcaption><\/figure>\n

Even trainers at peak performance levels (the ones you turn to for major fitspo on Instagram<\/a>) don\u2019t go hard all<\/em> the time. They know that taking time to practice self-care by resting and recharging \u2014 whether that\u2019s meditating for five minutes<\/a> in the a.m. or indulging in a glass of wine at dinner \u2014 is an important part of the health equation, too.<\/p>\n

Giving yourself recovery time allows both your body and your mind a chance to bounce back from your workout and get a better grip on everyday stressors<\/a>. Research<\/a> has found that massage, for instance, helps your muscles recover<\/a> after endurance exercise by reducing pain<\/a> and fatigue. (Older preliminary studies show massage therapy can also relieve stress.) And people who combined aerobic workouts with meditation<\/a> significantly improved their mood and reduced their anxiety, according to another recent study<\/a>.<\/p>\n

So how do top trainers get\u00a0a little R&R in their own lives? We asked eight pros to reveal their favorite ways to practice self-care. Follow their lead to show yourself some love, too.<\/p>\n

RELATED: <\/strong>7 Self-Care Rituals to Practice Every Day<\/a><\/p>\n

8 Trainers\u2019 Favorite Ways to Practice Self-Care<\/h2>\n

1. Dance, Dance, Meditation<\/h3>\n

\u201cI look at my body as a machine, and machines take some serious TLC in order to run their best. I have a weekly self-care regimen that includes a deep-tissue massage<\/a>, a cryotherapy session and a dance lesson. The massage and cryotherapy<\/a> are my way of saying \u2018thank you\u2019 to my body for all the hard work it did for me that week, and the dance lesson is my version of meditation. It may sound odd, but dance is one of the few moments in my week that I am so focused on learning new ways to move that everything else in my world seems to fade away.\u201d \u2014Kaisa Keranen, movement coach<\/a> based in Seattle.<\/p>\n

RELATED: <\/strong>5 Ways to Feel More Like Beyonc\u00e9 in Cardio Dance Class<\/a><\/p>\n

2. Starting with Gratitude<\/h3>\n

\u201cMornings are my thing. I wake up a bit earlier than I need to and the first word I see when I wake up is gratitude. I really want to appreciate every moment in life. So I take time first thing in the a.m. to slow down before the rest of the world catches up to me.<\/p>\n

I generally take a yoga<\/a> class to help balance out the higher intensity workouts I do, too. And I swim from time to time. There’s something about controlling my breath that really helps. Plus,\u00a0knowing no one can distract me in the water, I can get kind of lost.\u00a0I also like to go outside (weather permitting), and take a mental health walk<\/a> or sit on the rooftop somewhere and just reflect. Finally,\u00a0I love a good coffee table book. Life’s\u00a0Little Instruction Book\u00a0<\/a><\/em>is on mine and when I need a moment to remind myself of the little things I open it up and read a couple of them.\u201d\u00a0\u2014CeCe Marizu, Daily Burn 365<\/a> trainer<\/p>\n

3. Times of Knead<\/h3>\n

\u201cWith a full-time job as a trainer, plus a full-time job as mother of four, taking care of myself is crucial to my overall health \u2014 and sanity! As I always tell other moms and clients, you must<\/em> be \u2018beneficially selfish.\u2019 In other words, be selfish for the benefit of other people. If you can’t take care of yourself, you can’t take care of anybody<\/em> else. My self-care ritual is a routine 90-minute deep-tissue massage<\/a> at least once a month. That means no kids, no to-dos, no phone, no talking. Just me and my own thoughts. (I get so lost in my thoughts that I often forget the massage therapist is even there!) Sixty minutes isn’t enough time; two hours is too long with kids. Ninety is just right, and I emerge feeling like a new woman, ready to tackle the world!\u201d \u2014 Heidi Powell, celebrity trainer, transformation specialist and coauthor of Extreme Transformation: Lifelong Weight Loss in 21 Days<\/em><\/a><\/p>\n

RELATED: <\/strong>17 Tips from Fit Moms on Finding Time for Exercise<\/a><\/p>\n

4. Three\u2019s a Charm<\/h3>\n

\u201cTaking time for yourself is actually one of the least<\/em> selfish things you can do. I always find when I invest the time to take care of myself, I am a better person for everyone else. In terms of pampering myself\u2026I\u2019m all about the 3 S\u2019s: shopping, supplements and skincare. I have to have the freshest Nike gear, always make sure to take my daily BCAA and grass-fed whey protein supplements from Eat The Bear<\/a>, and keep my skin smooth with Nubian Heritage organic lotions<\/a>. Those three things keep me feeling fresh as hell so I can put in all the hard work necessary to leave my mark on NYC.<\/p>\n

If I ever find myself needing more to recharge, I turn to tequila, acupuncture and cupping<\/a> at The Drodge clinic. Or for an emotional recharge, I hit up my mother \u2014 just like any nice Jewish boy with a half-sleeve of tattoos, an affinity for rap music and punching things would do.\u201d \u2014Noah Neiman, co-founder and trainer at Rumble Boxing<\/a><\/p>\n

5. Best Foot Forward<\/h3>\n

\u201cHow do I recover mentally, physically and spiritually from the intense training and coaching at Tone House? There are a few simple things I do every day. Along with weight training, every day I spend 45 minutes in NormaTec<\/a> [compression boots used to improve blood flow and speed recovery]. I’m on my feet all day, so these boots provide the perfect opportunity to stimulate blood circulation and bring down any inflammation in my legs. I also nap during this time! And I like to do one to two hours of Brazilian Jujitsu or Muay Thai. Martial arts help me clear my head and focus on me.\u201d \u2014Shaun Jenkins, training manager at Tone House<\/a> in New York City<\/p>\n

RELATED:<\/strong> Train Different: 5 UFC Workout Moves for Beginners<\/a><\/p>\n

6. Home Stretch<\/h3>\n

\u201cMeditating for 10 to 20 minutes each morning helps me stay centered and focused. For my body, I use Jill Miller\u2019s Yoga Tune-Up balls<\/a> to keep my muscles pliable \u2014 they\u2019re like a surgeon\u2019s scalpel for your soft tissue. I also stretch throughout the day for about five minutes at a time. I\u2019m a big fan of incorporating mobility work<\/a> in short pockets throughout the day, rather than trying to take on a single hour-long effort. I also make it a priority to connect with my friends and family every day. I like to spend as much time with them as possible, ideally cooking a big meal<\/a> and enjoying it with a few glasses of wine while we laugh our asses off.\u201d \u2014Adam Rosante, strength and nutrition coach and creator of Two Week Transformation<\/a><\/p>\n

7. Knot at All<\/h3>\n

\u201cWorking out definitely relaxes me and is a form of self-care, but my true relaxation comes when I go for a massage. I try to get one weekly and usually opt\u00a0for deep-tissue. It’s an hour completely to myself when I can unwind, and it just feels so good!\u201d \u2014Cassey Ho, founder of Blogilates<\/a> and Pop Pilates<\/a><\/p>\n

RELATED: <\/strong>5 Foam Rolling Moves You Aren\u2019t Doing (But Should<\/a><\/p>\n

8. Finally Say \u201cAh\u201d<\/h3>\n

\u201cI go to a yoga studio that does alignment-based classes, and I have a yoga mat in a beautiful shade of blue that calms me. As soon as I step on that mat, it’s my time. I actually need <\/em>this at least once a week to feel really great. Also, I\u00a0love baths. I make the water as hot as I can take it, use sea salt like Ahava\u2019s Dead Sea Bath Salts<\/a>, add 10 to 12 drops of lavender essential oil and light a candle. Then I soak for at least 20 minutes. Usually after that I head directly to bed which leads me to my next must-do: sleep<\/a>!<\/p>\n

I am not a napper, so I go to bed\u00a0at 10 p.m.\u00a0at the latest. And I do not play when it comes to sleep. I’m ready for anything with earplugs, a pillow to put between my legs (great for the lower back when you sleep<\/a> on your side like I do), even aromatherapy if I’m especially stressed. Most importantly, and yet hardest to keep up with: meditation<\/a>. I try for twice a day for 20 minutes each time, but usually it’s only once. I practice primordial sound meditation, which uses an assigned mantra based on the date and time of your birth. You can get yours for free here<\/a>. Don’t tell anyone your mantra \u2014 it’s a secret!\u201d \u2014Erika Shannon, Daily Burn 365<\/a> trainer<\/p>\n","protected":false},"excerpt":{"rendered":"

Dedicating time to unwinding is a must \u2014\u00a0even for the most health-minded trainers. Steal their self-care routines so you can finally de-stress, too. <\/p>\n","protected":false},"author":39,"featured_media":57159,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[8,12,13,15],"tags":[173,82,280,282,341,360],"class_list":["post-57154","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-mental-health","category-sleep","category-stress","tag-meditation","tag-recovery","tag-sleep","tag-stress","tag-tax1living-well","tag-tax2stress-management"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/57154","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/39"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=57154"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/57154\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/57159"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=57154"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=57154"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=57154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}