Countless hours crafting the right fitness routine. Showing up and giving it your best effort. Yet deep inside, there’s a spark shouting how the journey to optimal health and wellness is more than a physical pursuit. The call of self-care beckons. Here are five essential self-care practices to incorporate into any fitness regimen. 

1. Myofascial Release: Foam roll! Massage! Use a lacrosse ball to mash into target areas. Myofascial release comes in a variety of ways. Drive the stress and tension away with the method that speaks to you. A great massage therapist is a golden find! With so many methods of bodywork to choose from, there’s a style for everyone. Foam rolling might seem like work. But it's work is well appreciated by the body. Place a lacrosse or tennis ball in a tender area and feel the knots melt away. Check out a foam rolling class for guidance or ask one of the friendly pro trainers what modality they prefer best!
2. Workout Diversity: Create workout diversity in your routine. Break monotony. Invite muscle confusion and variety. Repetition invites growth and progress through consistency. However, repetitive movement might put us at risk for injury. The constant stress of doing the same routine could wear down the best of us. Try something new. Do you usually gravitate towards dance? How about Bodypump or finding your groove on the weight room floor? If you love using machines and free weights, try yoga or Barre. Give Pilates a shot or jump in the pool. Gain benefits such as plateau breaking or better functionality. Have fun! 
3. Sensory Engagement: Sensory provides a powerful somatic experience for our mind and body. Think about Grandma cooking our favorite meal. Brewing coffee or the scent of cookies baking. We transport back in time. Our minds are clever. Use that power to your advantage. Attend a sound bath. Build a special playlist. Add relaxing essential oils in a bath. Try an energetic aromatherapy roll-on before dropping into a Bodycombat class. Even mindfully selecting the color clothing to wear can stimulate the mind, injecting excitement into your routine. 
4. The Power of Boundaries: This can be a game changer.  Regularly setting healthy boundaries on your personal time can free up anxiety we might feel when we often divert our self care. Life is filled with unexpected challenges. At times, adjustments are unavoidable.  It is okay to claim your recovery days. Unplug. Politely saying no thank you is valid. If your Monday workout routine sets the pace and tone for everything else that week, do what you can to own that time. Just remember that setting your boundaries, your way, is a good thing. 
5. Mental Health Days: Mental health days are amazing. They can become your greatest ally in your health and wellness journey. Look at your calendar. Pick a date where you can take an entire or partial day off. Choose whatever you want to do. Dig deeper into one of the other mentioned self-care ideas. Visit your favorite cafe. Book a float tank or sauna. Journal. Read! The possibilities are endless. What if you want to do absolutely nothing at all? Go for it! 

Self-care is a welcomed aspect to any workout program. Abundant in value. Versatile and faceted. You work hard in the gym. Stay on the top of your game. Add a few self-care ideas to your regimen. It might be exactly what your workout needs.

Vera is a professional fitness trainer at the JCC. A big-life event prompted a huge career shift for Vera in 2019 when she decided to devote her energy and passion into helping others change their lives through fitness. She is committed to seeing your results. Through establishing a solid foundation, Vera believes that people can build their bodies better than they were yesterday, and in turn strengthen the way they show up in all aspects of their lives.  Vera is an ISSA Certified Trainer and is certified in multiple Group Fitness formats.