Over the summer the healingwithoil.com team has had the pleasure to participate as a pseudo triage tent for athletes at the finish line of several racing event providing Sore Muscle Cream Rubs for sore calves. We learned very quickly that marathons, 10ks and tri-athalons are hard on the body. We also observed that athletes overall seem happier, friendlier, more confident, optimistic and healthier than you average person. As we work with the athletes we ask questions about their health and wellness goals. Many of them report wanting to achieve peak athletic performance, others report wanting to stay in the racing game through preventative and post race care. One athlete at our last event said in return to our question, “What health concerns?” with a smirk on his face. I love the athlete confidence! -But how do athletes stay in the game and/or achieve peak performance? I believe it is through harmony in a person’s life. With proper sleep, nutrition, life balance, training, preventative care, and post care athletes can and achieve amazing goals. In the book “Finding Ultra,” by the world renowned athlete Rich Roll, he emphasized time and time again the power nutrition and super foods more than anything else he did for his journey of running 5 iron man distant races in 7 days. (!!WHOA!!) So what parts of your athletic goals can we at healingwithoil.com help you with? Sleep – yes! Nutrition – yes! Life balance – yes! Training – yes! Preventative and post care – yes! your dating/marital life….. maybe. Let’s break it down:
Lavender oil is known for it’s soothing and calming effect. Put a couple of drops and your pillow and lights out.
Grounding Oil Blend – a scientific formula for balancing out hormones in the body. Rub a few drops of Grounding Oil Blend on your feet before bed to calm from the stress of the day.
Additional sleep tips:
Don’t watch TV or check you digital screens for up to an hour before bed, the light hue’s inhibit natural sleep hormones.
Read or listen to a book at bedtime instead of TV.
Count sheep… seriously! Counting sheep is similar to the art of mindfulness. I’ll post on more detail on this soon.
Citrus oils; wild orange, lemon, lime and metabolic blend and great for natural detox and also work as natural appetite suppressors.
Additional nutrition tips:
Consider using raw local honey http://www.livinghoney.biz/ (they sell their honey in IFA stores too) with added salt instead of processed goos during races.
Consider using organic coconut water instead sugar laced drinks for hydration. I like Coco Libre brand the best.
I recommend the book Finding Ultra by Rich Roll. I also recommend super immunity by Joel Furhman for tip on how to boost your immunity before and after race day.
Life balance may be the reason you started running in the first place. Dig into some blends of your own here.
Find a way to work some of your workout schedule into a shared hobby with a loved one. (Add go hike and make-out Fridays to your list)
Go biking with 200 pounds of kids in your bike trailer while your kids yell at you to go faster on that 70% grade hill.
Respiratory Blend is great for before, during and after races when you can’t seem to get enough air. This blend is formulated to help clear out the sinus pathways and enable easier breathing. Peppermint beadlets may be better suited for on the go. Deep blue rub comes in to-go size packets for while your out training. It’s also great to put on before training if you know you have a certain problem area, and of course right after your workouts.
Foam roller- ouch!!! but, it works.
Yoga, baby! Use muscles you didn’t know you have and gain amazing flexibility. (Jillian Michaels dvd’s are great if your not a huge fan of going to a gym, like me
Cross train and build your core. Most leg issues in running are attributed to a part of the leg over compensating for weakness in the core. Stop, and throw down sets of 30 burpees every mile on your runs and see how awesome your core gets!
Meditation, envision your win and goals as if they have already happened.
Muscle Essential Oil Blend for all your muscle aches and pains. (just make sure you wash your hands before going to the bathroom!) Lemongrass essential oil supports tendons, joints, and blisters. Cypress oil promotes the circulatory systems blood flow in those deprived toes and fingers. White Fir is great for painful areas.
Coconut water is way better for you than most workout drinks.
Get quality protein in you right after a workout to prevent muscle damage. I recommend Orgain organic vegan blend.
Foam roll some more. Sorry, but you know it helps.
Balance insinuates that you have to give some thing up to be happy. Harmony is when all aspects of your life flow together like a symphony. (Include your loved one’s in your symphony, don’t cut them out at your convenience)
Your candle doesn’t burn brighter by blowing out others. -author uncertain
Optimists live 2o% longer than pessimists.
Gratitude is strongly correlated with happiness.
The following tips are from athletes who use natural aromatic compounds for pre and post events. Check out these natural solutions for stability and endurance.
- Runners have had luck with rubbing down large muscles with Peppermint, Marjoram and/or Deep Blue® before races.
- An Aromatouch® technique before and/or after a meet can be helpful for large muscles. Include legs in the Aromatouch technique.
- Peppermint oil and Deep Blue oil blend can be helpful before and after physical exertion. Use Peppermint oil on large muscles before long runs. Use AromaTouch or Deep Blue after.
- Place 4 drops of lemon essential oil in 16 ounces of water and drink. Apply lemongrass essential oil to calves. Drink lots of water and rest.
- For leg cramps use 3-4 drops of Deep Blue and 1-2 drops of Helichrysum directly on the affected part of the calf. Also try Aromatouch and Deep Blue, or Lemongrass essential oils.*
- To relieve pressure and tension use AromaTouch blend on your back and shoulders.
- For runners: reduce joint impact by using Deep Blue then Peppermint essential oils. Also try Helichrysum and Frankincense essential oils.*
- For sore muscles after a run use Deep Blue and Aromatouch or White Fir. Also try Wintergreen and Frankincense essential oils or use together.
- Some runners like to use Peppermint essential oil to improve breathing. Apply 4-5 drops to the chest to open airways and increase oxygen flow.* Do this 5 minutes before exercise or event.
- Some athletes use Balance Essential oil for improved clarity and focus.
USES OF BALANCE ESSENTIAL OIL BLEND:
Physical soreness after exercise – mix Balance 4 drops, Basil 3 drops, White Fir 2 drops, Lavender 3 drops and apply for quick relief. Prior to exertion apply Balance to the low back and back of neck so that Energy flow is clear and focused on the sport – for swimming apply 15 minutes prior to jumping into the water to be effective.*
USES OF BASIL:
Before you exercise for muscle tone: Basil 4 drops, Cypress 3 drops, Rosemary 3 drops, Lavender 3 drops, coconut oil 8 drops; combine in bottle, gently shake and apply to muscles prior to exercise to enhance muscle tone and minimize soreness.*
USES OF ON GUARD®
On Guard is often used by athletes for its many benefits. Use On Guard to cleanse gym/workout equipment. Just add On Guard to spray bottle and spray down equipment.
USES OF PEPPERMINT:
Energy and Mood Enhancement: Inhale Peppermint oil before and during a workout to boost your mood and increase energy.*
USES OF MARJORAM:
Marjoram may be relaxing and calming to the muscles. Apply to muscles before and after exercising.*
- After-Sports Bath: Lavender 3 drops, Roman Chamomile 2, drops Marjoram 2 drops, Helichrysum 1 drop.
- Soothe Muscles:
- Option 1: Coconut oil 1 teaspoon, Marjoram 3 drops, Lavender 4 drops, Thyme 4 drops, Peppermint 4 drops; gently mix blend and apply to sore areas.
- Option 2: Coconut Oil 1 tablespoon, Marjoram 4 drops, Geranium 5 drops, Frankincense 3 drops, Clove 2 drops, Peppermint 4 drops.
- Post-Workout Rub: Coconut Oil 1 ounce, Marjoram Oil 3 drops, Thyme Oil 2 drops, Roman Chamomile 4 drops, Lemon oil 3 drops, Cypress oil 4 drops, Peppermint oil 2 drops. Mix gently and massage the mixture into your muscles and joints to prevent stiffness and enhance training.*
USES OF LEMONGRASS:
Combine with carrier oil and massage after a hard workout.
Massage blend for sore and tight muscles: Lemongrass 3 drops, Basil 4 drops, Clary Sage 5 drops, Fractionated Coconut Oil 8 drops, apply upward motion toward torso; Wait 10 minutes and then if need to reapply.*