The Lunchtime Crunchtime

By | Health & Lifestyle, Workouts & Techniques | No Comments

That eleven o’clock sugar craving hits and you just feel yourself slumping as you reach for another piece of candy while counting down the seconds till lunchtime. One piece of candy turns into two, but you are still feeling sluggish. Take a step back, you know what will jump start your day? A quick workout. It’s a proven fact that working out relieves stress, promotes mood and helps with overall productivity as well. In a study done by Scientific American, Does Exercise Really Make You Healthier, health scientist, Jonathan Meyers says that working out leads to a lower resting heart rate which lowers the risk of developing cardiovascular disease. You do not need to spend hours at the gym performing bicep curls to see a change. Just a quick 30 minute workout during your lunch break can be extremely beneficial for your whole day.

Walking/Jogging

Walking is an excellent cardiovascular exercise that promotes a healthier lifestyle. According to the Mayo Clinic, walking everyday helps trim  weight and more waist-size, improves overall mood and prevents type 2 diabetes and heart disease. Walking a solid two miles at a 30 minute pace burns over 120 calories! Best of all, walking is an easy, low-impact way to get more active and become healthier. If you need more motivation than this, just look at the negative effects of sitting at a desk all day. The Washington Post has an excellent article about the negative effects of sitting at your desk all day. Just to name a few, organ damage, back issues, and leg issues.  

Fitness Clubs and Classes

For those who want a more structured or intense option, there are plenty of great gym chains that offer short workout classes that are easily accessible. Planet Fitness is a great resource with over 1,000 locations across the US. Additionally, the gym offers an excellent 30 minute circuit area. In this area there are a selection of machines that give you a great full body workout. The machines provide visuals for you to easily follow. It is like having a personal trainer without having to pay an astronomical fee. The 30 minute circuit section is a great resource because it can be adjusted to your level, providing you with a great workout in a short time.

Sometimes you need a little extra motivation, look no further than group classes. Check into your local gym and see what sort of classes they offer. A class is a great way to try different kinds of workouts and become a part of a supportive community. Some of the biggest fitness class trends now include Pound classes, Ropes Gone Wild, spin classes and even barre classes. Pound is a fitness class that involves music and fitness, you can find Pound classes at Crunch Gyms, on DVD and plenty of other local gyms. Ropes Gone Wild is an intense workouts featuring battle ropes. You can find Ropes Gone Wild classes at Crossfit gyms and other select gyms across the country. The best way to find out more about classes is by researching your local area to discover gyms and studios. 

Fitivity Apps

Sometimes getting to the gym can be a real challenge but that should not deter you from getting a workout in. Even if you are looking for just a quick stretch or body weight workout, check out our Fitivity apps. We have over 400 apps providing a myriad of options like Fitivity Home Workouts and  Fitivity Flexibility Workouts . These two apps provide great in-office workouts that will get you feeling more active and productive, without excessive equipment or need for large space. 

Get moving with Fitivity Beats

By | Features, Health & Lifestyle, Workouts & Techniques | No Comments

It’s something we hinted at in our newsletter (not a subscriber? Get on board!) and we’re happy to say what was “coming soon” has officially arrived!

Fitivity Beats

Fitivity Beats is our newest, and highly engaging, exercise experience. Beats combines high-energy, DJ produced mixes with motivating trainers to guide you through your workouts. Think of it as having your own personal trainer but without the high price tag!

Trainers

The Fitivity Beats trainers are all trainers with their own unique style. As a user, you have the option to choose who you want to work out with, depending on your own mood. Trainer styles range from very professional to highly motivating to humorous instruction.

Workouts

Aside from great music and motivating trainers, Beats offers new workout content. Currently, Beats is available across the following apps. But keep in mind that we will be adding more content and apps every month.

  • Basketball
    • Dribbling
    • Moves
    • Shooting
    • Passing
    • Finishing
  • Bodyweight Strength Training
  • Boxing
  • Cycling
  • Elliptical
  • Footwork
  • Jump Training
  • Jump Rope
  • Karate
  • Outdoor Running
  • Soccer
    • Dribbling
    • Passing
    • Shooting
    • Moves
  • Speed Training
  • Treadmill
  • Volleyball
  • Weight Room Strength Training
  • Yoga

Search Feature

Within each Beats workout, you have the ability to search by Trainer, music type, length and difficulty. This gives you, the user, total control over your workout for the day. So if you’re ready to crush it, you can select a difficult workout with a highly motivating trainer. But, if it’s a recovery day and you need to slow things down, you have the option for more mellow music and a shorter, less intense workout.

Visual Assistance

Audio instruction is great, but we know that sometimes you want to be able to see something in action. So, we’ve included animations of the techniques to ensure your form is correct.

 

Make sure to update your Fitivity apps to get the Beats release. And don’t worry, if your favorites don’t have Beats yet, stay tuned. We plan to add it to more of our apps this year and we’ll also be releasing some brand new apps for you to check out.

Guest blogging for Fitivity

By | Uncategorized | No Comments

Yes, the Fitivity blog accepts quality guest posts from bloggers! We love being able to offer our readers valuable content from our community of trustworthy fitness and sports professionals. By partnering with us, you’ll be interacting with our community of thousands of Fitivity users. Talk about making a huge impact!

What we look for

We look for high quality, articles that provide valuable information on safe workouts & techniques, health & wellness, nutrition and thought leadership within the fitness industry. Things like best practices, lessons learned, processes and workouts & resources for skill development will be most valuable to our readers. And, if you can include statistics, visuals and/or other helpful supporting assets, even better.

Helpful Hints

  • Be specific: we love content that has a strong viewpoint or angle.
  • Original or evergreen content is important to us as, alongside high-quality writing.
  • Posts should provide real value for our readers; things like actionable takeaways and next steps are excellent.
  • Include proper attribution for any visuals, data, quotes and outside content that you’ve included in the article.
  • We will always give you credit for your post (see below), but If you’re hoping to write an overly promotional piece, this might not be the place for you.

We want to ensure our readers are excited about the content, and most importantly, learn something.

We always want to give credit where credit is due. You will be listed as the original author and we will link back to your company or personal site. Once your article is published, we will send you the live link along with any additional marketing assets. And of course, we will promote to all of our subscribers and social media audiences. Thank you for your interest, we’re so excited to work with you!

Ready to Write?

If you’re ready to write, all you have to do is send us an email with your proposed topic. Contact us at: molly@getfitivity.com or seanpossemato@getfitivity.com

 

Turkey Trots and Pumpkin Pie: Your Ultimate Holiday Running Guide

By | Health & Lifestyle, Workouts & Techniques | No Comments

The holiday season is nearly here and for many of us that means parties and get togethers filled with, pumpkin pie, turkey, running, eggnog and holiday cookies. That’s right, I said running! The holidays are a great time take part in some festive holiday runs to help stave off that pesky holiday weight gain so many of us fall victim to. Whether it be a marathon or a turkey trot, a holiday run is a great workout for the whole family. Running at six miles per hour pace burns over 500 calories. At a slower pace of five miles per hour you can burn up to 182 calories an hour. Just think about how much more you could eat! 

Just remember, it’s important to stay loose and train to avoid injury and help you achieve your goals. Take a look at a few of the Fitivity apps that offer training & stretching programs.

Marathon Race Running Trainer

5k- Running Strength

10K Race

Flexibility & Stretching

So, without further ado, below is a state-by-state list of a holiday runs:

Alabama

Fort Rucker Turkey Trot

Fort Rucker, AL, November 11, 2017

Jingle Bell Run

Montgomery, AL, December 2, 2017

Alaska

RCN Turkey Trot

Fairbanks, AK, November 11, 2017 

New Year’s Eve Run

Fairbanks, AK,  December 31, 2017

Arizona

Jingle Bell Run

Phoenix, AZ, December 16, 2017

Midnight Madness Run

Phoenix, AZ, December 31, 2017

Arkansas

Lucy Jean Turkey Trot

Batesville, AR, November 4, 2017

Ugly Sweater Run

Hot Springs, AR, December 9, 2017

California

Holiday 5k

Pomona, CA, December 9, 2017

Great Santa Run

San Francisco, CA, December 10, 2017

Colorado

Turkey Trot 5K

Brighton, CO, November 18, 2017

Ugly Christmas Sweater 5K

Colorado Springs, CO, December, 9, 2017

Connecticut

Turkey Trot

Wallingford, CT, November 19, 2017 

Norwich Winterfest 5K

Norwich, CT, November 25, 2017 

Delaware

Thanksgiving Day MS Run

Wilmington, DE, November 23, 2017 

Race into the New Year 5K

Rehoboth Beach, DE, December 31, 2017 

Florida

Great Pumpkin Race

Pensacola, FL, November 4, 2017

Egg Nog Jog

Fort Walton Beach, FL, December 16, 2017 

Georgia

Fort Gordon Turkey Trot

Augusta, GA, November 4, 2017

Santa Shuffle 5K

Cumming, GA, December 9, 2017

Hawaii

Turkey Trot 8M&16M

Kula, HI, November 23, 2017

Jingle Bell Beach Run

Kona, HI, December 17, 2017

Idaho

Struttin’ for Stuffin

Nampa, ID, November 23, 2017 

Reindeer Ramble

Eagle ID, December 9, 2017

Illinois

Hot Cider Hustle

Wheaton, IL, November 4, 2017

Santa Hustle

Chicago, IL, December 2, 2017

Indiana

Gingerbread Pursuit 4 Miler

Indianapolis, IN, December 9, 2017

Christmas 5K

Indianapolis, IN, December 25, 2017 

Iowa

Halloween Hot Chocolate Race

Des Moines, IA, November 5, 2017

Jingle Bell Run

Davenport, IA, December 9, 2017

Kansas

Frosty Fun Runs

Salina, KS, November 18, 2017

Walnut Turkey Day Dash

Emporia, KS, November 23, 2017

Kentucky

Southern Lights Stroll

Lexington, KY, November 16, 2017

Turkey Trotter 5K

La Grange, KY, November 18, 2017

Louisiana

Monroe Turkey Trot

Monroe, LA, November 23, 2017

Jingle Bell Run

New Orleans, LA, December 2, 2017

Maine

Maine Track Club Turkey Trot 5K

Cape Elizabeth, ME, November 19, 2017

NRCM’s Polar Bear Dip and Dash

Portland, ME, December 31, 2017

Maryland

Candy Cane City 5K

Chevy Chase, MD, November 12, 2017

Ugly Sweater Run

Baltimore, MD, December 16, 2017

Massachusetts

Running for Pilgrims 5K

Plymouth, MA, November 23, 2017

Dreidel Dash

Marblehead, MA, December 11, 2017

Michigan

Hot Cider Hustle

Harrison Township, MI, November 5, 2017

Santa Hat Hustle

Royal Oak, MI, December 2, 2017

Minnesota

Jingle Bear 5K Run

White Bear Lake, MN, December 9, 2017

Christmas Day Joyful 5K

Maple Grove, MN, December 25, 2017

Mississippi

Fit First Turkey Trot

Bay Saint Louis, MS, November 23, 2017 

Last Chance to Run

Wool Market, MS, December 30, 2017

Missouri

Christmas Light Run

North Kansas City, MO, December 9, 2017 

SLTC Frostbite Series

St. Louis, MO, December 30, 2017

Montana

Montana Donut Challenge

Bozeman, MT, November 11, 2017

Light the Way 5K

Missoula, MT, December 22n, 2017

Nebraska

Wild Turkey Chase

Pickrell, NE, November 23, 2017

Frosty’s Ugly Sweater 5K

Bellevue, NE, December 9, 2017

Nevada

Las Vegas Great Santa Run

Las Vegas, NV, December 2, 2017

Reindeer Dash 5K

Henderson, NV, December 16, 2017

New Hampshire

Novemberfest Trail Race

Nashua, NH, November 19, 2017 

Jingle Bell Run

Concord, NH, December 17, 2017

New Jersey

Winter Wonder Run 6K

Princeton, NJ, December 2, 2017

Asbury Park Polar Bear Races

Asbury Park, NJ, December 31, 2017

New Mexico

Jingle in July! Run/Walk

Albuquerque, NM, December 3, 2017

Farolito Trail of Lights 5K

Albuquerque, NM, December 16, 2017

New York

Coney Island Boardwalk 5K Turkey Trot

Brooklyn, NY, November 19, 2017

Hot Cocoa Run

New Rochelle, NY, December 2, 2017

North Carolina

Harvest Hustle 5K

Albemarle, NC, November 4, 2017

JCC Hanukkah 8K

Asheville, NC, December 10, 2017 

North Dakota

CFA Turkey Trot

Bismarck, ND, November 23, 2017

Jingle Bell Run

Fargo, ND, December 2, 2017

Ohio

Turkey Dash

Avon, OH, November 23, 2017

Selfless Elf

Akron, OH, December 16, 2017

Oklahoma

Turkey & Taturs Trail Races

Tulsa, OK, November 5, 2017

 Race Into the New Year 5K

Tulsa, OK, December 31, 2017

Oregon

MAC Turkey Trot

Madras, OR, November 25, 2017

Ugly Holiday Sweater Dash

West Linn, OR, December 9, 2017

Pennsylvania

Dashin’ thru the…Lights 2M

Yardley, PA, November 17, 2017

Twilight Race 5K

Altoona, PA, December 31, 2017 

Rhode Island

Rhode Island Family Turkey Trot

Pawtucket, RI, November 23, 2017 

Downtown Jingle 5K

Providence, RI, December 3, 2017 

South Carolina

Holiday Festival of Lights Fun Run

Charleston, SC, November 9, 2017 

Bulldog Breakaway Christmas 5K

Charleston, SC, December 9, 2017

South Dakota

Christmas Tree Skirt Dash

Sioux Falls, SD, November 12, 2017

Jingle Bell Run

Sioux Falls, SD, November 25, 2017

Tennessee

Reindeer Run

Maryville, TN, December 3, 2017 

Hill Yeah! 5K

Nashville, TN, December 30, 2017

Texas

Christmas 5K

College Station, TX, November 18, 2017 

Santa Hustle 5K

Galveston, TX, December 17, 2017 

Utah

Winter Sun 10K

Moab, UT, December 2, 2017 

Beat The New Year

Salt Lake City, UT, December 31, 2017 

Vermont

Middlebury Turkey Trot

Middlebury, VT, November 19, 2017

Okemo Trot it Off

Ludlow, VT, November 25, 2017

Virginia

Gingerbread Man Mile

Reston, VA, November 24, 2017 

Christmas Town Dash 8K

Williamsburg, VA, December 3, 2017

Washington

Seattle Turkey Trot

Seattle, WA, November 23, 2017

Christmas Rush Fun Run

Kent, WA, December 9, 2017

West Virginia

Hot Diggity Dog Thanksgiving 5K

St. Albans, WV, November 23, 2017

South Berkeley Christmas 5K

Inwood, WV, December 3, 2017

Wisconsin

Berbee Derby

Madison, WI, November 23, 2017

Festivus One Miler: 5280 Feets of Strength

Milwaukee, WI, December 2, 2017

Wyoming

COMEA 5K Turkey Trot

Cheyenne, WY, November 4, 2017

Running is a great training tool to keep you in shape this holiday season. Not only does running help your overall health, running helps relieve stress, promotes heart health and is considered a great full body workout! Make sure to check out the Fitivity apps in the Google Play and iTunes stores and get a jump-start on those holiday workouts! 

Fitivity just got better with a fresh new look and feel

By | Features | No Comments

In 2014 we launched we launched Fitivity with the goal of helping people like you, our friends and supporters, get active and reach your own personal fitness and athletic goals. Since then, we’ve moved from the East Coast to the West Coast, hired seven full-time employees and most importantly, we’ve developed over 400 fitness and sports training apps. In the past year we’ve also spent a lot of our time listening to your feedback (good and bad) and today we are incredibly excited to unroll the newest version of Fitivity!

Google Play app library

iTunes app library

 We’ve kept a few favorite features but, in the spirit of Fitivity, there is always room to improve and we wanted to offer a better experience for you.

Premium Subscription

The new Fitivity Premium subscription now allows you to access any app on iOS and Android. Added bonus: You can use it on up to five different devices!

Personal trainers

Fitivity now offers personal trainers to guide you through your workouts and provide extra motivation.

Fitivity facelift

The apps have a new look and feel to offer a better user experience. They’re sleeker, easier to navigate and have an updated aesthetic.

Music streaming integration

You can now sync your workouts with your favorite Pandora and Spotify songs and playlists. So pump up the beats when you need a little extra motivation or have a chill mix playing as you cool down.

Techniques for workouts

Our workout apps now include videos that highlight the correct technique and form so you can do it right on the very first time.

In-app timer

Now you can time your reps and workouts right in the app. No need to use a separate timer to make sure you’re hitting your goals.

New search function

Fitivity now has a search function where you can find any app by category or see all available apps in the Fitivity family.

Powered by new technology

Our developers have created a brand-new tech stack to power your favorite Fitivity apps. This means quicker load times, better performance and less pesky bugs.

If you haven’t already, update your favorite Fitivity apps or download something brand new to challenge yourself. And or course, let us know what you think of the new experience. Remember, this is just the start so follow us via social media and subscribe to our newsletter for all upcoming news and feature releases.

7 Drills to Keep the Ball in Your Control When Approaching a Defender

By | Soccer, Workouts & Techniques | No Comments

This is an individual beginner dribbling workout for soccer. Practicing dribbling will give you the ball control you need to move forward with the ball past defenders. To get past a defender, you need to carefully plan how you will throw them off balance in order to create a window of space for yourself. Forward speed will not help you in this situation; it is the combination of ball control, precision, and strategic planning that will give you the advantage.

You don’t need to have a partner to do these drills, but you can always practice with a partner if you wish. Some drills require you to have cones, but if you don’t have cones then you can put other items to the field to simulate cones.

Keep these pointers in mind:

  • These workouts do not require you to have a partner.
  • Perform these drills slow until you master the correct technique. Once technique is mastered – start to push your speed.
  • Rest at least 10-30 seconds between each set.
  • Some of these drills require you to have cones. If you do not have cones then you can put other items on the field to simulate cones.

1. Chop

30 Seconds

View the video

  • Start this move from a stationary position with the ball directly between both legs. Then, pull your foot back having your leg bent 90 degree angle. Immediately then straighten your leg forward and use that momentum to push the ball sideways with the inside part of your foot.

2. Cone Drill dribbling: Both feet

3 Reps

View the video

  • Set up 4 or more cones in a straight line.
  • Weave in and out of each cone by gently directing the ball using the inside and outside of your foot. Alternate between feet.
  • When you get to last cone explode forward as fast as you can for 20 feet.

3. Cone Drill: Rollover dribbling

3 Reps

View the video

  • Set up 4 or more cones in a straight line.
  • Weave in and out of each cone by rolling your foot over the top of the ball. Roll over your foot with light pressure on the ball so that it moves fast. Alternate between feet.
  • When you get to last cone explode forward as fast as you can for 20 feet.

4. Cone Line Dribbling: Both feet

3 Reps

View the video

  • Set up 4 or more cones in a straight line.
  • Weave in and out of each cone by dribbling with the outside part of each foot.
  • When you get to the last cone, turnaround and go back the other direction.
  • Start off slow and increase your speed as you master the drill.

5. Cut

3 Reps

View the video

  • Start this move from a stationary position with the ball directly between both legs. Then, bring one foot across the ball and make contact with the outside of your foot as you push the ball towards the side of your body.

6. Cone Line Dribbling: Both feet

3 Reps

View the video

  • Weave in and out of the cones using both feet moving as fast as you can.
  • Set up cones in the pattern displayed on the field.

7. Diagonal Cone Dribbling: One foot

3 Reps

View the video

  • Set up cones in the pattern displayed on the field. Weave in and out of the cones using JUST ONE foot moving as fast as you can.
  • Set up cones in the pattern displayed on the field.

 

12 Tips on How to Increase Your Running Speed

By | Workouts & Techniques | No Comments

In honor of the Boston Marathon happening today, we’re posting some tips and tricks on how to increase your running speed. Some of these are things you can apply during your run; others are drills that will help you get to where you want to be. Whether you are a sprinter, a distance runner, or a recreational runner, you can apply these tips to your training.

On your mark. Get set. Go!

1. Increase the force you apply to the ground

It’s as simple as it sounds but takes practice to incorporate it into your form. Think about pushing the ground away with each step.

2. Decrease the time your feet hit the ground

As soon as your foot hits the ground, it should come right back up.

Drills:

  • Hot foot running in place – lift each foot as fast as possible.
  • Run fast with high knee lift.

3. Towing: Tie a rope or strap around your waist

This is a drill to strengthen your power muscles. Tie a rope or strap around your waist, approximately 8-10 feet long. Have your partner hold the end of the rope as you run. Your partner should be holding the rope with moderate force to resist your running, but still allowing you to gain distance. Run repetitions 15-40 yards with high knee action as you get stronger.

4. Hill running drills: run up steep hills at a fast pace

If you’ve never done hill running drills, take it easy at first. This one makes you really feel the burn. Run up steep hills at a fast pace, but not all out – about 220 – 440 yard speed for 100-150 yards. Use high knee action, vigorous arm drive, and slightly lean into the hill. Time each run and gradually increase your speed and your repetitions. Always walk down the hill after reaching the top.

5. Knee Ups: Run in place with a very high knee action up to your chest

Gradually build up the number of repetitions and speed of stair bounding. Take the stairs one at a time on the way down.

6. Stair Bounding: Quickly climb stairs two at a time

Heat and compression have similar benefits to an ice bath in terms of helping out your joints and muscles loosen up. Keeping your muscles and joints loose is important because stiffness leads to injury. Just 15 minutes with heat and compression can have a positive effect.

7. Jump Running: Get a running start and leap as far as you can

With a running start, jump from your right leg to your left leg, trying to cover as much distance as possible. Then get a running start and jump from your left leg to your right leg. As you get stronger, repeat the number of sets and jump for distance.

8. Speed Chops: High knee speed runs

From a standing start, run 15 to 20 yards with maximum knee lift to waist level or higher.

9. Depth Jumps: From standing position, vertical jump to your maximum height

Try to touch an object or wall marker above your head. You can also try a different variation and jump onto a platform (stacked mats or blocks).

10. Power Bounds: Jump between mats from a running start

From a standing start, run 15 yards and take a bounding step onto one leg onto a mat; immediately take another bounding step landing on the other leg on another mat. Use a strong knee lift and arm drive.

11. Starting Down Position Sprints Starts

Have a 30 – 40% forward lean from a down sprint starting position. Head and shoulders should be over the starting line. Once you start running, slowly lift your chest.

12. Sprint Starting Position

Heels should be raised off the ground 2 to 4 inches with a forward lean.

7 Essential Tips to Help You Recover After a Soccer Game

By | Health & Lifestyle, Soccer | No Comments

Why is recovery important?

After playing an intense soccer game, it is often easy to forget about recovery. Long after you are off the field, your body is still absorbing the impacts of the game. Knowing how to take care of your body is essential to keeping your performance on par. Here are seven of the best tips to help you recover after a soccer game.

Building in recovery time after a soccer game is important because the body needs to replenish energy and repair damaged tissues. If your body is not fully recovered then you will not be ready to perform to your maximum capability. For example, lactic acid builds up in your muscles as you run around the field (lactic acid is responsible for making your muscles feel sore). If this if not properly taken care of it can create injuries.

Muscles recover the fastest because they receive direct blood flow. Tendons and ligaments, on the other hand, recover slower because they receive indirect blood flow. Because of this phenomenon, it is difficult to determine whether your tendons and ligaments have recovered properly.

These seven tips help recover your muscles, tendons, and ligaments so that you mitigate the risk of injury. You don’t have to follow all seven every time; just choose which ones are applicable to you in the moment.

1. Take an ice bath

The purpose of an ice bath is to reduce swelling and decrease inflammation of your joints, muscles, tendons, and bones. After a hard session or game, those that take an ice bath recover quicker.

You want to spend about 15 minutes in an ice bath to get the benefits. If you find it difficult to jump into a tub full of ice, try getting in first and adding in the ice second. Make sure your hips and legs are submerged.

2. Practice yoga

Yoga helps to loosen your muscles and release the toxins from your body. While playing soccer, lactic acid builds up in your body. When you do yoga, it breaks apart all the unnecessary build-up of chemicals in your muscles.

Additionally, flexibility is a huge asset as a soccer player. You will increase your mobility so you can perform more moves, and you will decrease the chances of getting injured.

Try out the Fitivity Yoga app for guided workouts and exercises:

Note: Yoga can be done every day, but these programs are designed two days per week.

3. Go for a light jog as a cool-down run

Fitivity JoggingSMLXL

Another way to release lactic acid is to go for a light jog. Over time, the lactic acid builds up, your muscles swell, and they feel overworked. Light running releases the lactic acid from your muscles and spreads it throughout your body. You want to go for a run as immediately as possible after a game so to prevent the lactic acid from building and swelling in your muscles.

4. Eat Carbs after a game

Carbs have gained a bad rep among some health-conscienciuos people, but they are essential for replenishing your body after a game. When you run around you burn a lot of glycogen – which is the energy for your muscles. In order to replenish lost glycogen, you need to eat carbs.

That’s not to say you should only eat carbs. However, you should make an effort to incorporate at least some carbs into your diet.

5. Add a little salt to your water

During games, you sweat a lot more than normal. While salt water can be dehydrating, it is essential to have enough salt in your body to have a proper balance. Either make sure to eat something salty or drink a bit of salted water to help your body absorb the water and replenish sweat. This recovery process is great if you are hydrating but not eating enough salt.

6. Heat and compression

Heat and compression have similar benefits to an ice bath in terms of helping out your joints and muscles loosen up. Keeping your muscles and joints loose is important because stiffness leads to injury. Just 15 minutes with heat and compression can have a positive effect.

7. Stretching

Fitivity_StretchingSMLXL

Stretching keeps your muscles active in a good way. After your muscles are overworked from a game, they naturally want to stay active because they are so pumped up. By stretching, you are easing them out of the intense work instead of just stopping all together. If you just stop and don’t stretch afterwards, your body will become stiff and your risk of injury will increase.

Try out the Fitivity Sport Flexibility & Stretching app for guided workouts and exercises:

7 Painful Things That Only Soccer Girls Understand

By | Soccer | No Comments

1. Cold weather leaves behind a painful sting

The worst part is not playing in the cold temperature. Oh, not even close to the worst. The worst part is getting hit on the thigh with the ball – that’s when all hell breaks loose. Your whole body quivers from the shock and you brace yourself and try to look like it’s no big deal until it passes. We’re all guilty of dodging out of the way at some point to escape the cold sting at all costs.

2. Jeans are the devil disguised

Trying to buy jeans is more of a struggle than trying to pick out an outfit for date night. If the waist fits, the thighs are too tight; if the thighs fit, the waist is too big. Why hasn’t someone invented jeans for soccer players yet?!

3. Stairs become your worst fear

On a normal day, stairs are annoying but really no big deal. However, when you face stairs after a practice or game, they feel like the great Mount Everest itself. You might make it up halfway before your legs threaten to give up on you. Nobody else understands the struggle.

4. When waking up, you fear your limbs might fall off

Running your body to the ground makes mornings feel like you have gotten run over by a truck, which makes it really difficult to even think about getting up. You stare at the ceiling for a while with no will to move – partly in fear that one of your limbs will fall off if you move the wrong way. Better to stay lying down than to take that risk.

5. Turf burns take all the pleasure out of showering

Jumping under a nice hot shower should be relaxing and enjoyable, but the second the water touches a turf burn, your mind says: NOPE NOPE NOPE. It could be the biggest or the smallest burn – they all feel just as torturous. No matter how much you brace yourself for the pain; it will always be a shock. Even worse is when you don’t know you have a burn. Now that’s an unwelcome surprise.

6. Pre-wrap can just ruin everything

When your pre-wrap breaks during a game, it might as well be a metaphor for your soul breaking. All of your “whispies” fall in your face and you can’t get another piece until you come off the field. It’s a lose-lose situation.

7. Soccer gear never fits into cars

Cars and soccer gear simply do not agree with each other. Driving in cleats is one thing and trying to sit in the car with your soccer bag is even worse. You might be in a rush so you keep your bag on, thinking that you must be able to fit some way. Wrong. It’s a bubble on your back and it pushes you forward so you can’t fit in the car, giving you no sympathy for the entirety of the car ride home.