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Jennifer Setteducato 1/26/25 Jennifer Setteducato 1/26/25

Recover Right: How to optimize your workouts for maximum gains

How do we prevent major muscle soreness and burnout so we can continue to see gains in the gym?

I have the privilege of coaching women’s fitness classes 5+ days a week. One of the challenges I hear at the gym is how to properly recover after a workout. How do we prevent major muscle soreness and burnout so we can continue to see gains in the gym?

Recovery. We hear this word get thrown around so much, but what does it mean for us gym rats? The Oxford dictionary defines recovery as “a return to a normal state of health, mind, or strength.” More specifically, muscle recovery is defined as “the process of rebuilding muscle tissue after exercise or other physical exertion.”

The older I get, the more I value and respect recovery. I beat my body up enough when I was a younger roller derby player to know that ignoring the recovery process is foolish. According to an article by Rupa Health, exercise results in the loss of fluids and fuels, a change in body temperature and cardiovascular function, and the breakdown of skeletal muscle tissue. NASM explains that recovery is a process that includes rest, refueling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration that ultimately returns the body to homeostasis. Simply put, the more recovered your body is after a workout, the better your body will athletically perform the next time.

There are different proven methods for recovery after exercise. While this is not an exhaustive list, my hope is it provides a general understanding of how to recover so that you can receive the full benefits of your workout. They include:

Nutrition

Timing when you consume the right amount of carbohydrates, protein and fats around your exercise will repair muscle and optimize performance. I wince when I hear a client doesn’t eat soon after a workout. NASM explains that we need carbohydrates for energy (within 2 hours after exercise) and glycogen restoration, adequate-protein (total daily intake for active adults varies between 1.3g to 2.0g of protein per kg of body weight) for repair and muscle protein synthesis, and healthy fats to minimize inflammation and support overall health.

A sample post-workout meal could look chicken (protein), veggies (carbs), healthy fat like olive oil drizzled on the veggies. If you are on the go, keep a protein shake in your car.

Hydration

Our bodies are about 60% water, so hydration is kind of a big deal. Drinking water (at least 64 ounces per day), and electrolytes help with digestion and aid in nutrition distribution within the body. It also speeds up protein synthesis and removes waste products. Be sure to hydrate a few hours before exercise with about 20 ounces and take some sips in between as you exercise. If you are not a big water drinker (I know a few!), here are simple ways to drink more water.

Stretching

Do not skip your stretches before and after a workout!

Next time you exercise, wherever that may be, do not roll your eyes at the warm-up and cool-down. Dynamic stretching (stretching through movement) and static stretching (holding a stretch for 30-90 seconds) improve blood flow to the muscles. When there is more blood flowing to the muscles, the muscles can receive the nutrients needed for repair. Stretching also improves flexibility, which protects you from injury and optimizes your athletic performance.

Dynamic stretching is a movement preferred before a workout – think leg swings, arm circles, lunge with a twist – while static stretching – toe touches, butterfly stretch, side bends – should be done after a workout.

Sleep

What can’t sleep do? Without enough of it, your workout program will crash and burn. We need between 7-9 hours a sleep per night in order to recover from our workouts. This is when muscle tissues repair themselves. Ever notice that you start feeling sick when you haven’t had a good night’s rest in a few days? That’s because adequate sleep keeps your immune system functioning properly. Enough shut-eye also reduces your risk of injury.

Want to dive deeper into sleep science? ACE Fitness has an easy-to-understand article on the subject here.

Massage

Frequent visits to a massage therapist is a luxury for many, but one that comes with lots of health benefits. Massaging of the muscles speeds up recovery time by reliving tension and inflammation. Research has also shown that massage can elevate the level of mitochondria activity, which helps convert glucose into the energy that is important for cell repair.

Learning massage techniques you can do on your own, with such tools as a foam roller, tennis or lacrosse ball, massage gun, and your own hands, will save you lots of time and money. Be sure to spend some time after a sweat session to roll out any areas that feel tight or tender.

My book, “Gettin’ Fit, Learnin’ Sh*t (About Myself and Life): A Beginners Guide to an Active Lifestyle, For Life!” is now available on Amazon here or free with any coaching program. Check it out!

Jennifer Setteducato 1/21/25 Jennifer Setteducato 1/21/25

Hot yoga vs. Bikram yoga: What’s the difference?

Hot yoga and Bikram yoga, what’s the difference? With the help of hot yoga expert, Loren Bassett, I break down the basics to help you choose the best, sweatiest yoga for you this winter.

I wrote this several years ago for a now-defunct health & wellness website called HellaWella. I hope it gives you clarity if you are interested in trying hot yoga or Bikram yoga.

Want to add some heat to your yoga practice this winter but not sure where to start? With the help of hot yoga expert Loren Bassett, I break down the basics to help you on your sweaty way.

Bikram is a specific form of yoga created by Bikram Choudhury from Hatha Yoga. It is a 90-minute practice consisting of a series of 26 postures done twice through in a hot, 105-degree room or “torture chamber” with a humidity level of 40%. It is done in the same order every time and with the same dialogue — it never changes.

Hot yoga is simply yoga practiced in a heated room between 95 and 100 degrees and at a humidity level between 50% to 80%. Instructors have the freedom of mixing up their classes as they please. Add a little heat to fitness-based power yoga, and you’re ready to melt away some pounds.

“The heat adds a whole new dimension to the practice. Hot power yoga is a challenging, vigorous, full-body workout that builds mental and physical strength, improves flexibility and balance, and detoxes the body and mind at its deepest levels,” says Bassett, who is a power yoga instructor and founder of Bassett’s Boot Camp, Pure Yoga and David Barton. “The heat adds a cardiovascular aspect to the practice because it increases the heart rate, burning more calories and ultimately increasing your metabolism. The sheer intensity of the heat can take you deeper physically, mentally, emotionally and spiritually. Just staying in the room can be a challenge!”

Internal/external connection

“It was the physical challenge that drew me in initially,” Bassett says. “As my practice evolved, the transformation began — an internal shift. The philosophical and spiritual aspect of this practice is so powerful. It changed my life and the way I see the world. It empowers you and inspires you to make the world a better place.”

The discipline of holding a posture in a sustained intensity while sweating profusely promotes a deeper level of mental strength and concentration. It teaches you to find comfort in discomfort, exceed the limitations of the mind and overcome mental obstacles. You feel a tremendous sense of accomplishment and confidence because it challenges you to push through the mental and physical resistance, transcend and embrace a feeling of strength and serenity. As the body gets stronger and more flexible, the mind goes along for the ride.

Loren Bassett stretching forward — *Loren Bassett via LorenBassett.com*

What to bring

Bassett suggests bringing a sufficient amount of water and a skidless mat like yogi toes that you can put over your yoga mat to prevent slipping. It’s ideal to wear yoga clothes made of material that breathes and dries quickly.

“Lululemon designed an awesome line specifically for sweaty workouts made of Swiftly and Silverescent material to keep you dry and stink-free. You can wear shorts, but I recommend wearing pants (crop or long) that cover the knees to prevent slipping in postures like crow pose,” Bassett said. “Bring a change of clothes, because you will be drenched after class!”

Benefits of practicing yoga in the heat

Physical detoxification from heavy sweating by flushing toxins from the body
Mental detoxification — letting go of negative thoughts and limited beliefs
Allows for more depth in the postures, creating more elasticity in the muscles Increases heart rate, which speeds up the breakdown of glucose and fatty acids, thereby burning more calories
Promotes mental concentration and strength due to the intensity of the heat
Requires discipline, which promotes a deeper level of concentration and commitment in order to overcome obstacles mentally and physically

Common health risks

Exercising in the heat is not recommended for everyone. Consult your doctor before starting hot yoga if you are pregnant, have low blood pressure or have a heart condition. It’s important to stop if you feel dizzy, lightheaded or sick. Other health risks include dehydration, so be sure to be well-hydrated and avoid caffeine and alcohol, which can cause dehydration. There also hazards to look out for that include slipping — sweat and sliding — and stretching too far, going beyond biological limits and causing injury.

Jennifer Setteducato 1/18/25 Jennifer Setteducato 1/18/25

5 habits to break in 2025

By this point in the month, you are probably on the seesaw teetering between breaking bad habits and building new ones. Right?

Hello friends!

How has your January been going so far? If the adrenaline rush of “new year, new me” is starting to wear off, please, take a breath, and relax. You can’t expect to see changes overnight. Good habits take time to build and bad habits take time to break. By this point in the month, you are probably on the seesaw teetering between breaking bad habits and building new ones. Right?

If you’re having trouble sticking with the goals you set out for on December 31, 2024, it may be that your old habits are still getting in the way. Don’t worry, I got you! I listed five habits that are keeping you from living your best life. Break these habits and I guarantee that you will start seeing progress.

Procrastination
Stop putting off your to-dos, your goals, your dreams and plans. This is YOUR year to do the things you have been putting on the back-burner. There’s a good chance you are procrastinating on small, everyday tasks as well. Make a list of what you need to do for the day, and get them done. This will build your productivity muscle. Add small actionable tasks to your list that will move the dial closer towards making that bigger, scarier goal a reality. Want to start a business? Write a book? Lose 50 lbs.? Set aside 30 minutes each day to work on making your dreams a reality.
Hitting the snooze button
Do yourself a favor and do not touch that snooze button tomorrow morning! Snoozing is another form of procrastination (see no. 1). Waking up when you say you are going to wake up is the first promise you keep to yourself, so don’t break it. Waking up without rushing around and dashing out the door is a power move. Set the tone of your day by being cool, calm, and in control instead of the other way around. Use the extra time to work on your goals, lock in on a warrior mindset, eat a nutritional breakfast and be primed for a successful day. Go to bed 20 minutes earlier and place your alarm on the other side of the bedroom. This way you must physically leave your bed to shut it off.
Oversharing
You have big plans for 2025 - you don’t have time for naysayers, unsolicited advice, and negative comments. This year, you are not showing your next move to anybody. They won’t have the opportunity to criticize, judge, gossip or sabotage your dreams. The fruit of your labor will be revealed when your hard work is complete. When you are locked in on your goals, the motto should be, “do more, talk less.”
Stifling your creativity
We are all creative in our own unique way, stop ignoring it! As adults, we tend to lose the ability to suspend time, be in the moment, and allow our imagination to take over. Lets aim for less perfection and more messy, playfulness in our lives. Why? Not only is expressing ourselves creatively really fun and exciting, it is also beneficial to our mental and physical wellbeing. Having a creative outlet relieves stress and inflammation levels; boosts your self-esteem; and improves cognitive health.
Overcommitting
Free up some on your calendar each month and learn to say “NO” to anything that does not energize you. This will ensure that you have time to get to that side project, visit friends and family, or simply catch up on sleep and a good book. I keep two weekends free every month to avoid burnout. It is refreshing knowing I am not on a schedule Every. Damn. Day. Try it!

Remember, staying consistent is one of the key factors to building new habits. And habits are the stepping stones to success. Now get out of your own way and go be awesome!

Jennifer Setteducato 10/3/24 Jennifer Setteducato 10/3/24

Focus is the key to change

Life is like a word search. You have to sift through the distractions in order to reach your goals.

Life is like a word search. You have to sift through the distractions in order to reach your goals and dreams.

What happens when you look at all the words at once on a word search? It is twice as difficult to find the word you are searching for. However, when you scan for one word at a time, the puzzle becomes easier to digest and the words reveal themselves to you.

I know it can be so, so, SO challenging to keep yourself on the right course. Whether that is learning to eat healthier, getting active, changing careers, or starting any new habit, life loves to throw us big, nasty curveballs when we are in our season of growth. Thanks a lot, life! It’s usually at the beginning of change where we give up. Please understand that this is the time when we must be our strongest. Those who don’t give up at the start are more likely to succeed.

“Start slow, embrace the frustrations, and keep working at it.”

Where would you be right now if you gave up learning to walk or ride a bike? Even though you kept falling down, you kept at it - now look at you go. Use this same mentality when you comes to starting a new healthy habit. Start slow, embrace the frustrations and stumbles, and keep working at it. I know you can do it!

I am currently battling with consistently sticking with my nutrition plan. It basically calls for low fat, high protein, and carbs timed out before and after my workouts. My brain is slowly being rewired to make these tweaks in my diet, and I can tell you first hand that it is uncomfortable and I am NOT enjoying it. I have failed many times but because I see a positive change in my performance at the gym, I keep working at it. When I have a completely successful day, I know it is due to me cutting through the clutter and dialing in on the nutrition plan. When I fail, sometimes miserably, I know it is because I was unfocused, and ill-prepared.

Taking the leap and starting on a new course take guts. And just like guts, it is not pretty. If you are teetering on the brink of quitting, please lower your expectations. Give yourself some love and patience. Put your blinders on and get ready to work.

You are worth it my friend.

Jennifer Setteducato 7/18/24 Jennifer Setteducato 7/18/24

Loving ourselves in an overly judgey world

What does it take to be fully comfortable in your own skin? How can we shut out the noise in our head and heal from the negative self-talk and criticisms of others?

What does it take to be fully comfortable in your own skin? How can we shut out the noise in our head and heal from the negative self-talk and criticisms of others?

Honestly, both practices of “accepting your body” and “striving to be your best self” is a balancing act that I frequently stumble down from.

I keep catching myself focusing on my imperfections, like how I have a squish in my midsection, a dark spot on my face, and gray hair. I find myself often worrying about how much or how little muscle tone I have, and how efficiently my body can or cannot move. Let’s not forget about the stress of choosing clothing that fits well and looks good, and what to feed myself and when. I have deleted endless videos and selfies because I focus too much on what’s wrong instead of the positive message I am trying to convey to my followers. This constant judgement is taking up too much of my head space and I am sick of it. After talking with clients and friends, I know many of you can relate.

It’s no wonder we’re fixated - our bodies are under constant scrutiny. Even within our own families. When I was a kid, my big brother would torment me about my weight, calling me “fat” and all types of body-shaming words a little boy could know. He would write stories about this character he created based on his little sister complete with illustrations that were very damaging to my emotions and self-image. I would cry and run off to tell my mom. She would casually say, “stop bothering your sister” without any real repercussions. Meanwhile, my brother - who had a slim frame - would get tormented by my dad for being “skinny.” He would cry like I cried when I was made fun of for my body. I never stooped to their level by making fun of my brother in retaliation. I understood how hurtful it was, and I didn’t want to make him feel worse.

Every time those harsh judgments come spewing out of the mouths of careless people, it sticks with us and makes us question our looks, and even our self worth. We become our own worst bully, talking down to ourselves. ENOUGH!

“What does it take to be fully comfortable in your own skin? How can we shut out the noise in our head and heal from the negative self-talk and criticisms of others? ”

Just like you would your own child, loving your body means taking good care of it, and accepting the parts in which you can’t change. Things that help me when I start obsessing over my shortcomings are:

Limit or avoid social media. Between AI-generated images, AR face filter apps, and Photoshop magic, you can’t trust that people are being their genuine selves online so do not compare yourself to others. Best to stick with cat memes and puppy videos or stay off these channels altogether.
Be mindful of what you say to yourself. The way you talk to yourself matters. Battle negative self-talk by flooding it with positive self-talk. Look yourself in the mirror every morning and say something positive, like, “hey good looking,” or “I am so proud of you!”. Whenever you catch yourself saying something negative, stop, recognize it, and flip the script. Positive self-talk helps build confidence, self-love, and improves motivation and attitude.
Show yourself more love. High five yourself for all the wins in your life and practice gratitude daily. Be gentle with yourself and fuel your body with nourishing food, water and movement.
Be brave. Defend yourself against bullies, even when that bully is you.
Keep moving forward, striving for your best self. Despite the inevitable stumble off the balancing act between accepting your body as it is and working on making it better, never stop growing and improving your life.