ATHLETIC TRAINER & FITNESS GURU
KATY BOYACK - ATC
SHARES HER PRODUCT REVIEWS, TIPS, & RECOMMENDATIONS
My name is Katy and I am a certified Athletic Trainer. I have a passion for health, wellness and oily living. Please enjoy my tips and tricks and feel free to connect with me and ask questions over on my instagram is @live.flourishing I look forward to hearing from you!
As an athlete or someone who is just active and works out overall wellness can impact performance and health. I recommend starting with a personal wellness check and ask yourself a few important questions.
I have personally struggled with sleeping well most of my life. And essential oils and the YL SleepEssence supplement have definitely helped my sleep! It has been a game changer. I love using essential oils because it’s a simple and good habit that I can so easily implement into my life.
I love to diffuse or apply a couple drops of these oils topically to my feet, neck, and/or forearms:
Now that we covered some basics of health and wellness, it's time to chat about fuel! Your FUEL MATTERS!
I would encourage you to develop a maintainable healthy diet for your lifestyle. Don’t overthink it, and don’t be too restrictive. Try to eat whole, unprocessed foods as often as possible, and tasty treats in moderation (I personally don’t cut them out completely). Nutrient dense foods will provide your body the support it needs to thrive. Healthy fats, proteins, vitamins and minerals are key to keeping you full and energized. When you're training or just working out getting enough of the proper nutrients to fuel your body and energy levels makes all the difference. The quality of your eating choices makes a difference too. You will be surprised by how good you feel when consuming less sugar and processed foods.
Don't forget to pay attention to any food intolerances you have and get creative in the kitchen. Not sure if you have a food intolerance, remove it for a few weeks and then add it back. If it causes an issue you have your answer. Finding a good maintainable healthy eating plan may not be super simple, but it is so worthwhile. And yes, cooking healthy meals can be time consuming, but there are so many easy healthy recipes on the internet, videos on youtube, and meal box subscriptions that make it so easy and fun.
HYDRATION IS SO IMPORTANT! The human brain is composed of 95% water, lungs are 90%, blood is 83%, muscles are 76%, and bones are 22% water. Yes, your body is made up of water, it supplies oxygen and nutrients to your cells and carries away cellular waste. It helps regulate your temperature, and cushions your vital organs.
Pro tip! Drink water first thing when you wake up to hydrate yourself! Ideally before eating or drinking anything else. Drinking water is vital to feeling great and keeping your gut, joints, muscles, etc. functioning at their best! And it will help your body flush out any toxins. Hydration is even more important before, during, and after a workout so grab a glass or metal water bottle and get hydrating!
Adding oils to your water adds a wellness boost, like lemon helps support detox, lime supports the decongesting of your lymphatic system, Grapefruit supports metabolism, and Tangerine supports digestive health.
Exercise! Athletes you are in a constant state of exercise and recovery. But you don't have to be an athlete to exercise, and working out doesn’t have to be a chore. Find something active that you enjoy doing to keep your body moving as part of your regular routine. If you like bike riding, going for walks, or swimming, great! You don’t have to be a runner or weightlifter to be healthy and active. If you are working out, it’s important to include a dynamic warm up before you exercise. A dynamic warm up can include walking stretches, and essentially swinging your arms and legs to shunt your blood to your muscles. This will properly warm up your musculoskeletal system to be used and prevent injury.
Don't neglect Recovery!
Be kind to your body. Rest- don’t over work. Resting well and working hard go hand in hand. You can’t have one without the other.
I also recommend giving your body some much needed wellness through supplements. We do not get our body's full nutritional needs from our current diets, and the current conditions in which food is grown (that's a whole deeper dive). For now I'll just give you a list of supplements that I think are great for athletes or anyone really.
Agilease- supports inflammation reduction with turmeric
Sulfurzyme - Hair, nails, skin & body
Ningxia- Energy, antioxidants, & whole body wellness
Protein powder- build muscle, post workout
SleepEssence or Immupro (both contain low dose melatonin)
Super B- Energy
Super C- Immune boosting
If you want to dive into these supplement individually check out the
I also highly recommend stretching and foam rolling as a great cool down after a work out or simply for self care and stress relief.
If you’ve never foam rolled I encourage you to try it out. It’s a game changer! You can find them cheap on amazon (https://amzn.to/2TW7jLg) like this one
To foam roll: roll over the full length of your muscles, from origin to insertion. If you feel a tight spot, rest your weight on that spot for about 20 seconds, or until you feel it loosen, and then continue rolling for about 5 minutes total.
I like to foam roll, my back, quads, hammies, IT bands, and glutes. I have personally experienced less muscle soreness from working out when I foam roll for a few minutes before and after my workout. If you’re not big into working out, foam rolling can still be helpful in relieving any muscle tightness from activities of daily living, like driving, cooking, cleaning, walking around a lot or sitting for long periods of time at work.
DON'T FORGET TO STRETCH! Not only is it important during recovery, but stretching is a great way to take a few minutes to care for yourself mentally and physically too. Pick your favorite oils (StressAway), set up your diffuser and some calming music in your room, and you’ve got a recipe for stress relief haha.
Last, but not least, I have to share my Gym bag necessities!
Need to get some of these awesome oils, products or supplements? Young Living is like the gym, you join, you save, and you get healthy. So choose a starter kit like Essential Oils or Ningxia Red and add the extra products you want to your first months Essential Rewards (ER) order (ER is the monthly subscription box that you customize)!
Already a member, just add them to your next order and feel free to reach out with any questions. I truly love helping others with their wellness.