Sweat, Recover, Repeat! 5 Tips for Optimizing Your Workout Recovery

Sweat, Recover, Repeat!  5 Tips for Optimizing Your Workout Recovery

Whether you are a newbie to the fitness scene or a seasoned athlete, most likely you have experienced muscle soreness and/or stiffness after a tough workout.  Delayed onset muscle soreness (DOMS) begins to growl at us 6-8 hours post-workout and may really be barking 24-48 hours after.  Soon the soreness begins to dissipate so there is no need to worry.  In fact, properly managed workout recovery time can actually propel you forward in reaching your fitness goals and maximizing performance.

So, how can workout recovery be beneficial?  When we face adversity in our personal lives, we can choose to adapt and come back as a stronger version of ourselves.  Similarly, muscles that are pushed to new limits will naturally adapt during recovery so they can come back stronger.  

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5 good-for-the-planet changes you can make in your life without flinching

We are living in a time where global awareness of our waste problem – particularly plastic – is climbing. It isn’t a fad or something that will be going away; rather, it is staring us right in the face and we are at a point now where we can’t look away. Our daily consumer habits are destroying the very environment we rely on to survive, it can be extremely overwhelming and confusing to know what to do to begin making better, more conscious decisions.

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How To Pitch Your Company On Evolving Corporate Wellness To Enhance Employees Well-being

How To Pitch Your Company On Evolving Corporate Wellness To Enhance Employees Well-being

Here is the deal. Many companies have wellness programs in place but they are in the business of checking boxes rather than understanding what can benefit their employees long term to reduce stress, increase productivity and lower company costs. INTEGRATE is here to change that. can change that. 

Or maybe your company doesn’t have a current wellness program in place but you are trying to figure out how to encourage HR and leadership to adopt experiences that enhance you and your peers’ well-being.

Here are 8 points to help pitch your boss and HR on attending and adopting INTEGRATE into your company.

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Fruit And Fitbits Are Not Enough - Time To Put More Stock In Your Employees’ Well-being

Fruit And Fitbits Are Not Enough - Time To Put More Stock In Your Employees’ Well-being

We live in a world where we define and divide our time between work and the other parts of your life. If something comes up or life happens these compartments intrude on one another causing us to get off balance and everything seems to crumble. By learning how to integrate work with the rest of our life, we are able to increase energy, health, happiness and productivity.

Companies have recognized the need to encourage healthy habits in the workplace by hosting a yoga class, gifting Fitbits and including fresh fruit in the kitchen. These are kind gestures and to the workplace as a healthy environment but these efforts are not really enhancing the well-being of employees.

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INDULGE Interview | Adrenal Fatigue with Natalie Collier of Wellnicity

INDULGE Interview | Adrenal Fatigue with Natalie Collier of Wellnicity

Hi All! As I have shared with you, I am on new supplement journey with Wellnicity. I went through testing with them a couple weeks back and I am not on my second month. The process has been a great learning experience for me. My favorite part of Wellnicity is that I get to work with my own personal clinician.

I am so excited to introduce you today to Natalie Collier, MScN. She is a nutritionist, believes in herbal remedies and I am learning is just an endless source of knowledge. Today, we are going to be talking about something that came up in my results, as no surprise, adrenal fatigue. I have a lot of dream chasers, goal getters, entrepreneurs and badass babes taking on the world that follow me. I think this is such a hot topic right now. So let’s get started.

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INDULGE Interview | SERV Nutrition with Isaac, Won and Austin

INDULGE Interview | SERV Nutrition with Isaac, Won and Austin

SERV Nutrition is a local company that just launched protein drops. OnThey are delicious. They are so good!

SERV protein drops are high-quality whey concentrate protein contains all of the essential amino acids that your body needs for fast muscle recovery post-workout. Our convenient technology allows you to refuel quickly and efficiently while you are on-the-go!

I got a chance to sit down and interview Isaac, Austin and Won - founders of SERV Nutrition.

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INDULGE Interview | Gut Health with Dr. Leigh Wagner

INDULGE Interview | Gut Health with Dr. Leigh Wagner

The INDULGE IGTV Interview Series are conversations with industry experts for the wellness curious. These interviews hit on hot topics, wellness tools, fitness trends and anything else that is of the wellness curious Sarah Buchanan, host of INDULGE Interviews. To watch interviews, check out the INDULGE IGTV Channel.


Leigh is an integrative dietitian and a never-ending source of knowledge. I love chatting with her and being educated on nutrition and wellness. We recently had a conversation about gut health and I wanted to share here. Please feel free to drop questions for Leigh in the comments and also share topics you’d like to hear about in the future.

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6 Reasons Why I Wear Garmin

6 Reasons Why I Wear Garmin

A couple years ago I decided to pull the trigger on a fitness wearable. A couple things had happened. First, I workout A LOT! Both because I love it and because it is my profession. When working out this amount you have to consider the amount of stress you are putting on your body and calculate recovery. It was important that I eat more, sleep enough and track the amount of work I was putting into a day.

I was constantly tired, moody and always hungry. The first two are likely because of the latter. I did extensive research and landed on Garmin. Since then, I have continued to choose Garmin and this is why:

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7 Essential Oil Brands YOU Recommended

7 Essential Oil Brands YOU Recommended

I have always had essential oils around but have really dug into them this year with my diffuser, using body oils, DIY home cleaning supplies and for my charcoal mala beads. As I am running out I was looking for economical options and got a lot of different recommendations. A couple of the higher priced brands are throwing down for Black Friday so get on it!

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