Workouts can sometimes come with a little bit of pain. Although it's generally recommended to stop working out if you start having severe pain, some discomfort is common both during and after workouts. If you're able to stop that pain, you can focus more on having the workout that you're looking for! By following these steps, you can make sure that you're getting the right workout without potentially setting yourself up for severe post-workout pain.
Have the right workout plan.
Every person needs their own workout plan. What works for your friend might not work for you, and your body might be more cut out for a certain type of exercise that you haven't thought about. This doesn't need to be something that you stick to unerringly, but it should at least be something that guides you in all of your workouts.
You don't have to pay a personal trainer to help you set up your own workout plan, but it's a good idea to at least have something set up. You can create a workout plan with tools available online, or you might even be able to ask some fitness-obsessed friends. Remember to ramp up your workouts slowly, so your body gets adjusted to it.
Don't be afraid to take rest days.
Setting up rest days in advance is an incredibly important part of your workout plan, and it should be part of every plan that you create. Your body needs rest days in order to heal and recuperate; working out every single day will only make you feel miserable and hurt your body. Having those days built into your schedule will give you something to look forward to, and help you remember not to overwork yourself.
However, sometimes you also need to take impromptu rest days. If a tragedy has recently struck in your family, or you've run into some financial trouble that currently needs all of your attention, it's okay to cut down a little on your workouts. If you've recently injured yourself, you need to be careful going back into your workout routine. No matter what, just remember that rest days aren't bad. They're there for an important reason, so use them.
Take supplements if necessary.
Taking supplements, vitamins, and minerals is a great way to increase your performance! When you're using natural supplements or changing your diet to include extra vitamins, they're not changing your body in any way. Instead, they're just optimizing the way your body works. Here are some good supplements to use that can increase your ability to have a fulfilling workout.
If your workouts are largely outside, you may have just fine Vitamin D levels, but otherwise, there's a good chance that your Vitamin D is lacking a little bit. Low Vitamin D is related to depression and weak bones, both things that can have a significant impact on your workouts. You can take Vitamin D as a supplement, get it as an additive in milk, or just spend some extra time outside every day.
Omega-3 fatty acids should be an incredibly important part of any athlete's required nutrients. They're a great way to make sure your body and your brain are both in alignment, and can help alleviate stiffness and inflammation both during and after workouts. Although you can get them by eating certain foods, you can also take a fish oil capsule or algae supplement to get your omega-3's every day.
There are a number of reasons that CBD should be an integral part of your athletic medicine cabinet. The best CBD capsules will help you calm down and be a little looser, making it easier to go through a hard workout without hurting yourself. CBD oil capsules are easy and convenient to take. You can also get CBD oils and tinctures, which you can rub on affected areas to provide relief from muscle soreness.
Although workouts might end up with a little bit of pain, that doesn't have to be your main focus. In fact, it shouldn't be! By just taking a few steps, you can alleviate pain while still having a great workout.
We're here. We're queer. Now that it's pride month, it feels like every store and corporation is flooding us with their best rainbow merchandise, capitalizing on a $917 billion dollar consumer market.
The rainbow flags are out. The mannequins are sporting pride tees. And corporate newsletters are full of interviews showcasing all their queer employees ("Look, we have a gay person here! We GET you!").
To me, this is blatant evidence that the future is queer.
These corporations follow the money, and with 20% of millennials and 31% of Gen Z openly identifying as queer, these businesses have to capitalize on the growing purchasing power of LGBTQIA+ consumers. With a recorded market size of $917 billion dollars in 2016, and a growing interest in socially conscious brands among young consumers, this is clearly a market opportunity that corporations cannot afford to ignore.
However, I'm always surprised by how little attention investors and the entrepreneurial community devotes to this undeniable trend, despite being constantly inundated with overwhelming statistics proving the importance of diversity and inclusion in entrepreneurship. Only 2.2% of venture capital funding went to women in 2018, less than .1% of funding has been allocated to black women since 2009, and only about 1% of venture-backed companies have a black founder or Latinx founder. These statistics are over-quoted but underacted upon.
This gender and diversity inequality significantly hinders economic growth, since 85% of all consumer purchases are controlled by women, and startups with higher ethnic diversity tend to produce financial returns above their industry norm.
The data is clearly leading to one direction: investing in women, people of color, LGBTQIA+ people, veterans, immigrants, and other minority groups in entrepreneurship leads to higher revenue and better business results.
As data-driven and forward-thinking as this industry claims to be, we haven't caught up to the queer founders, particularly queer women, who are rethinking the future. These founders understand and speak to a generation of increasing numbers of LGBTQIA+ people whose market share will only continue to grow exponentially. VCs and investors are already behind the curve.
SoGal Foundation, a non-profit on a mission to close the diversity gap in entrepreneurship, is helping bridge this divide between queer women founders and investors with the launch of applications for the second annual Global Pitch Competition for diverse entrepreneurs. Hosted in 25+ cities across five continents, and culminating in a final global pitch competition and 3-day immersive educational bootcamp in Silicon Valley, this is the first and only globally-focused pitch opportunity for diverse entrepreneurs.
Startups that are pre-Series A (raised less than $3M) with at least one woman or diverse founder, apply here to pitch! The top teams selected from each regional round will join SoGal's final global pitch competition and bootcamp in Silicon Valley for guaranteed face time with dozens of top Silicon Valley investors, curated educational programming, unparalleled 1:1 mentorship, press exposure, and a chance to win investment capital.
Women, people of color, and LGBTQIA+ founders: what's the best way to kick off pride? Apply to pitch!
Regional pitch rounds will be held August-November 2019; final pitch competition in Silicon Valley in February 2020. Details and additional cities to be announced.
SoGal Foundation is a 501(c)(3) non-profit and the largest global platform for diverse founders and funders in 40+ chapters across 5 continents; our mission is to close the diversity gap in entrepreneurship. SoGal Foundation's global startup competition represents the first and largest opportunity for women and diverse entrepreneurs and investors to connect worldwide. Join the SoGal community & follow us on Instagram, Twitter, Facebook.