With quarantine somewhat lifted, some of you are either back in the gym, have a pretty good flow with the home workouts, or if you're like me, then you don't have a routine yet. All of these are perfectly fine because this article isn't about your actual workout, but more so about what you should be doing after. There are a lot of resources that focus on weight loss and toning, but do you know what to do for your post-workout recovery?
From muscle-relaxing tips to skincare essentials, let's get into what experts say your body needs for a healthy recovery.
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You Gotta Cool Down
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One vital post-workout recovery tip is cooling down and lowering your heart rate. Cooling down prevents dizziness and allows the blood to flow back to the muscles you've worked on during your workout. Cooling down can look like a slow walk, stretching, etc. Whichever you choose, it should last for at least five minutes at a continuously reduced speed.
Finding the right recovery routine can take time. For Atlanta-based fitness trainer, Toi Sharae, it took multiple trials and errors before she found what worked best for her body. What she found worked more efficiently was starting with a foam roller, stretching the body, drinking water, and eating a healthy post-workout snack.
Drinking water also has many post-workout benefits like maintaining body temperature, lubricating joints, and promoting proper cell and tissue function.
Give Your Muscles Some TLC
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Foam rollers are one of the best ways to go in and remove soreness and tension in the muscles. It's one of those feel-good pains where it may hurt at first but is very beneficial later. Using a foam roller can help you get ready for a workout or help you recover faster. Think of foam rolling as a way to massage your body after an intense workout. By doing this, you prevent injury, boost performance, and improve your flexibility and range of motion.
When it comes to foam rolling correctly, there are a few things you want to know. First, slowly run the roller down your calves, hamstrings, etc. Then, use your body weight to apply as much pressure as you can handle. Toi Sharae also mentions that having the right foam roller for your needs is essential, "I use a medium-sized firm and high-density foam roller to help target certain areas in my body that need more attention. I do recommend if you are a beginner in foam rolling, start with a less dense roller to get used to the pressure."
Your Skincare Is Important Too
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Working out regularly can have some positive effects on your skin, depending on your routine. Dermatologist, Dr. Mona Gohara says regular exercise can actually provide many skincare benefits like leaving your face with a healthy natural glow and improving your skin elasticity. It can also decrease your cortisol levels, which is a hormone that maintains blood pressure, blood sugar, metabolism, and responds to infections and stress. Cortisol can worsen acne and other skin conditions, so finding your zen zone and exercising is key!
On the flip side, it's crucial to clean and hydrate your skin post-workout. When you exercise, you sweat a lot, so showering post-workout is essential to remove bacteria from the skin. Both Dr. Gohara and Toi Sharae recommend using Dove's Deep Moisture Instant Foaming Body Wash. It's gentle, lightweight, and formulated with NutriumMoisture technology that cleans, softens, and hydrates the skin for 24 hours.
Lastly, exfoliating your skin (body and face) before and after a workout is another helpful tip. It helps remove all the dirt, oil, and other build-up that sweat can trap inside your pores. If not, it can lead to breakouts and clogged dry skin. So after your next workout, make sure you stretch, foam roll, cleanse, and exfoliate to get the maximum benefits for your muscles and skin.
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Some women have their whole wedding planned out, from the bridal gown and venue to the bridal party and playlist. However, KJ was not one of those people. “I didn’t foresee a wedding in my future,” she reveals. “I was just gonna be the boss chick, rich auntie. I didn’t force love in my life until recently. I never had an idea of what a dream wedding would look like, it was easier for me to elope.”
KJ Smith
Photo by Stanley Babb/ Stanlo Photography
And to many people’s surprise, that was their original plan – until Skyh brought up a valid concern. He was raised by his grandmother and thought she should be at the wedding, and naturally, that led to KJ wanting her grandmother to be there as well – then her mom – and later her sister – and, you’ve gotta invite the besties too, right? From there, the guest list continued to blossom. Much like the updo and pop of color bold red lip, she wore on her special day, which was initially on her Pinterest board as a soft glam look with her hair hanging on her shoulders, KJ is okay with changing her plan if it brings her and her loved ones happiness.
So let’s get into the wedding, which took place in Malibu, CA. The first thing you should know about the celebrity couple is that they’re non-traditional. They know, and they don’t care. So, in true unconventional fashion, they shared the morning of the wedding together.
“I woke up with Skyh, we walked our dog, had black coffee, and said good morning to the people who stayed at the venue with us,” she says.
Now, it was time for hair and makeup. While she was getting glammed up, she had Black-owned McBride Sisters wine and champagne (which ties into The Black Experience theme) on deck with her mom and friends, had her besties help rework her vows, retried on every outfit (sis is very Type-A), took photos, and ended the early-celebration with prayer and meditation. It seems very non-Bridezilla, I said.
“Yeah, I was the most unbothered bride ever. Everyone was just so supportive. As entertainers, we go on red carpets all the time. We actually have a production company,” she explains. “The get-ready process was like a day at work, but with people we love the most. Being entertainers, we didn’t feel stressed at all, but my excitement was so high.”
Things moved quickly, and before she knew it, it was time to line up to walk down the aisle.
“Yeah, I was the most unbothered bride ever. Everyone was just so supportive. As entertainers, we go on red carpets all the time. We actually have a production company. The get-ready process was like a day at work, but with people we love the most. Being entertainers, we didn’t feel stressed at all, but my excitement was so high.”
KJ Smith and her bridal party
Photo by Stanley Babb/ Stanlo Photography
Since everything started with their grandmothers, the couple wanted to ensure they honored them and planned to keep an element of their wedding traditional. Although we’ve all seen the reception videos and photos online, you may have noticed visuals from the wedding itself are harder to find.
“We planned for it to be traditional, but we’re not like that, so we tried to create those moments. We jumped the broom and had a salt ceremony (where the bride and groom individually pour salt into a glass container, symbolizing their lives becoming one.) But honestly, still, nothing was traditional about it.”
She goes on to explain that her mom caught the holy ghost coming down the aisle, her glam team was on deck, and she became so nervous with excitement that she had an anxiety attack – something she struggled with for years, she explains tearfully. Her friends had to literally cheer her down the aisle because of how overwhelmed she felt until she eventually calmed down.
“Skyh was standing there with his hand on his heart; we have our own little language, and I could feel the support,” she shares.
It was surprising to hear all these emotional moments happened before the party we saw online. That is until she once again got into the backstory.
“As a Black woman actress, for so long, it was popular to be mysterious and secretive, but that’s not who I am or what I like. Plus, we both wanted to create an experience for everyone there. We are the people who always host family and friends,” she says. “Like for me, the first order of business was getting sandals for the women so they can dance all night long. We had oxtail, D'ussé, and a coffee and sativa lounge – which is part of Skyh and I’s lifestyle and routine. We wanted to bring them into our world.”
Skyh Black (L) and KJ Smith (R)
Photo by Stanley Babb/ Stanlo Photography
She went on to discuss the dance routine she did for her husband at the reception, which has taken over the internet. Apparently, that’s another thing that didn’t go according to plan. According to KJ, she had promised a performance at their joint bachelor/ bachelorette party, but her outfit got stolen from her car. So, Skyh ended up performing for her – complete with a strip tease. Still, she never forgot her promise to dance for him.
So, she hired her friend as a choreographer, learned the routine, made friends and family watch it endless times, and attended Beyoncé’s Renaissance show a few days before for a confidence boost. It ended up being a show to remember. But that wasn’t all the night offered. Lil Mo performed, and the guests received special goody bags featuring their favorite Black-owned products like journals, hair care, and more.
“We made sure everyone was taken care of all night. That kind of stuff makes us happy. I wanted everyone there to experience the joy and love I have for myself, my partner, and for them. I wanted them to feel full and whole, and they had the time of their lives,” she says.
But naturally, the internet is going to internet, and while there were countless people praising the event and applauding the newlyweds, some thought it was too over the top. I was curious to know her thoughts on some of the criticism.
“It’s cool. We did what we wanted to do. I’ve decided to share my world with people. Just how I went on social media platforms and found inspiration, I want people to do the same,” she explains. “I don’t think it's fair to my supporters not to give that out. There’s so much I wanna share with brides, specifically Black brides. I love that people are adding it to their Pinterest boards."
"I wanted everyone there to experience the joy and love I have for myself, my partner, and for them. I wanted them to feel full and whole, and they had the time of their lives."
KJ Smith
Photo by Stanley Babb/ Stanlo Photography
“I’m happy with it because we did what we wanted to do. They can do what they wanna do. Don’t be cruel, though, because you will get blocked,” she said, laughing.
The more I spoke with her, the more her sense of freedom shined through. People are always going to have their opinions, but at the end of the day, it’s you who has to live your life, and it seems like the couple realizes that and embraces that power. She also stressed the importance of not living for others and the lessons life has taught her.
“I’ve been to countless weddings, and I’ve been in countless weddings. I’m a generally older bride. So when women in my demographic get married, and you and your husband are busy working people like us, you deserve to have the one you want to have,” she shares.
“This is what we wanted to do. Our loved ones love and support us. We did so much to honor them, but we also wanted to start our own tradition, legacy, and creation. I'm not going to be pulled back into ideas of the past when I’m trying to create a future with my partner. “
If you’d like to see more of the couple, you probably won’t have to wait long. Although no content is planned yet, she admits to being an oversharer. “Me being open and transparent about my experiences lets people know it’s okay to have flaws; it makes you human, and for many years, I didn’t believe that was okay. I had pressure to be perfect, and I’d crumble every time,” she explains to xoNecole.
Now, she owns her flaws and uses them as a superpower to connect with her community and feel and express her love.
“Some people give us [Skyh and KJ] a hard time because they say we just seem too perfect. I’m like, why is that a bad thing? I love the people I love. From my man to my mama, to my friends - unabashedly. We move through time and space how we want to move. If we did it another way, we’d let ourselves and our union down.”
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Feature image by Stanley Babb/ Stanlo Photography
