Do you ever feel like you have a whole bunch of questions to ask a doctor before your appointment, but when you are there, you never get a chance to ask? The same can happen with a trainer or nutritionist – despite our best-designed plans for asking X, Y, and Z, it’s easy to get completely distracted and walk away with unanswered questions.
Enter: AthletaGood, an online community that helps women get answers to these burning questions, directly from wellness experts (called “Guides” on the platform) in all areas of mental and physical health. Members can also chat with each other, attend virtual workshops and other events, access exclusive training classes, and more. The platform’s mission is to ignite a community of active, healthy and confident women who empower each other to reach their limitless potential.
Interested in finding out more? Read on to meet some of the community guides and hear their answers to questions from AthletaWell members. These may also be things that you are wondering about.
Q: I was brought up with a scale in my bathroom and my mom always weighed herself. How can I break free from this habit?
A: “Constantly weighing myself has been one of the worst habits I’ve had to break on my wellness journey. Keep in mind that if you exercise regularly, eat foods that make you feel good, sleep well, have enough energy, feel present in your day, and experience an overall sense of happiness, then you are already on the right track to wellness. Instead of weighing myself like crazy, I take my measurements once or twice a month to check how I’m doing and only step on the scale every two weeks so as not to disturb my groove. It may work for you, but in the end, focus on how you are feeling rather than your weight. Most importantly, show yourself the same compassion and kindness that you would have towards someone you love deeply. – Maison Margeaux, Body Positivity Guide for AthletaWell
Q: I get nervous that eating before exercise upsets my stomach, but I know I need fuel. What should I consume before a workout?
A: “Don’t get stuck thinking there’s a right food – or a wrong food – to eat, or only one way to eat before you exercise. I experiment with clients all the time to figure out what works best for them. For most forms of activity, a high-carb snack will work well to refuel. This is especially true for aerobic exercise, usually activities like running, biking, swimming, etc. Meals and snacks that are high in carbohydrates are generally a little easier to digest before exercise. If you’re not in the habit of eating before exercise, I recommend giving yourself at least 30 minutes to digest a snack, or up to an hour to digest a meal. Think about what time you like to exercise and base your meal or snack on that. If you like to run in the morning, try refueling with some of your typical breakfast foods that you like, have in your pantry and your digestive system is used to. I like that clients have lots of options, to reduce stress if they miss their favorite meal or snack before training. Notice which ones tend to help you feel the most energized for your workouts, so you know what will work best for you! “—Heather Caplan, RD, Nutritional Guide for AthletaWell
Q: When I train at home, I find it difficult to focus on my training. How can I stay focused?
A: “It can be very difficult to stay inspired when our workout spaces double as a home office and bedroom and are filled with distractions. To prepare yourself for success in your home workouts or self-care routines, start by arranging a sacred space in which you feel special, whether it is to light your favorite candle or just near a window that allows you to relax. fresh air to come in as you move. Then set an intention, allowing yourself a moment before you start moving to decide what you are looking to get out of your practice, and let the mind focus on that. Then connect with your breath. Place your hands on your body and take three deep breaths, breathe in downward into your stomach, then notice what you feel as you breathe out. And finally, experiment with shorter workouts, which can allow you to be more consistent and provide the break we need in our day, as well as give us the space to be more fully present as we go. commit to take care of us. —Dani Parker, Mindful Movement Guide for AthletaWell
Q: I feel like I go from 0 to 100 when I sit at work all day and then try to do it all at the gym. What can I do to prevent injury?
A: “Whenever you start a workout it’s always important to warm up. I always tell people to think of the warm-up as a dress rehearsal of what you’re going to do. Start with a slower version of what you are going to do. For example, if you are going for a jog, start with a brisk walk to get your body moving. On top of that, always include joint mobility as part of the warm-up – think about a wide range of motion, instead of static stretching, to completely warm up your joints. Especially if you were sitting or sleeping before training, you want to lubricate your joints. The remedy for sore, stiff joints is to move, and movement causes synovial fluid to flow, so I like to say, “movement is lotion”, and to have “juice in the joints”. “—Chris Freytag, Bodybuilding Guide for AthletaWell
Q: I feel so tired after my day at work, but I still have trouble falling asleep at night. Do you have any tips to help me fall asleep faster?
A: “I encourage my patients to self-check in and ask themselves what their thoughts, feelings and behaviors are at night and at night. Sometimes we can identify a trigger for not being able to fall asleep, such as stress from work. Often times we cannot find a specific trigger and we may have been used to not falling asleep easily because we have developed anxiety about falling asleep which in turn prevents us from falling asleep. I highly recommend body-mind techniques to strengthen the parasympathetic system like breathing exercises, guided meditations, or clinical hypnotherapy. Think of the brain as a muscle, the more regularly you practice relaxation, the stronger the system gets and you fall asleep much faster and naturally. Plus, making sure you get enough sun in the morning, avoiding bright light an hour before bedtime, exercising regularly, and eating a balanced diet can also do wonders for our sleep. —Valérie Cacho, MD, Sleep Guide for AthletaWell
To learn more about what the community has to offer or to join the conversations, visit AthletaWell.com.
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