Wellness Corner

Why Rest Days are Part of the Plan

Fri, 12 Jun 2026 12:00:16 GMT

Recovery isn't slacking. It's strategy. Here's what the Thick But Fit Crew does on off days — and why it matters just as much as showing up to class.

Somewhere along the way, fitness culture convinced us that more is always better. More days in the gym. More intensity. More pushing through. And while consistency absolutely matters, there's a piece of the puzzle that often gets left out of the conversation: rest.

Rest days are not a reward for working hard. They are not a sign of weakness or laziness. They are a required, science-backed part of any effective fitness routine. And if you're skipping them, you might actually be slowing your progress — not speeding it up.

Let's break it down.

What Actually Happens to Your Body When You Work Out

Every time you exercise — whether it's a Drum Fit class, a walk, or a strength session — you create tiny tears in your muscle fibers. That sounds alarming, but it's completely normal and actually necessary. The soreness you feel the next day? That's those micro-tears doing their thing.

Here's the key part: your muscles don't get stronger during your workout. They get stronger during recovery, when your body repairs those micro-tears and builds the fibers back thicker and more resilient than before.

No recovery time = no repair = no growth. It really is that simple.

THE SCIENCE BIT: Overtraining — working out too intensely without adequate rest — has been linked to increased injury risk, decreased performance, hormonal imbalances, chronic fatigue, and even mood disturbances. Rest is protective, not passive.

Signs You Might Need a Rest Day

You feel unusually tired even after a full night's sleep
Your muscles feel heavy or achy in a way that feels different from normal soreness
Your motivation to work out has dropped significantly
You're getting sick more often (overtraining suppresses the immune system)
Your performance in class feels worse, not better, despite regular attendance
You feel irritable, anxious, or emotionally flat

LISTEN TO YOUR BODY: Your body is always communicating with you. Learning to tell the difference between 'I'm tired because I worked hard' and 'I'm tired because I need rest' is one of the most important fitness skills you can develop.

What the Thick But Fit Crew Does on Rest Days

Rest doesn't have to mean lying on the couch all day (though sometimes that's exactly what's needed!). Active recovery — gentle movement that supports your body without taxing it — is one of the best things you can do on your off days.

Gentle Walking

A 20–30 minute walk increases blood flow to sore muscles, speeding up recovery without adding strain. Bonus: fresh air is good for your mental health too.

Stretching & Yoga

Light yoga or a dedicated stretching session improves flexibility and releases tension in overworked muscles. Even 15 minutes makes a difference.

Foam Rolling

Self-myofascial release (fancy term for foam rolling) helps break up muscle tightness and improve circulation. Focus on your calves, thighs, and upper back.

Swimming or Water Walking

Water workouts are incredibly gentle on joints while still keeping you moving. Great for days when your body is sore but your mind wants to be active.

Self-Care & Sleep

A rest day is the perfect time to prioritize sleep, a relaxing bath with Epsom salts, or simply doing something that refills your cup mentally and emotionally.

How Many Rest Days Do You Need?

There's no one-size-fits-all answer, but here are some general guidelines:

Beginners (new to regular exercise): 2–3 rest days per week
Intermediate (exercising 3–4x/week for several months): 1–2 rest days per week
After high-intensity classes like Drum Fit: at least 1 full rest day before the same muscle group is worked again

The most important thing is to build rest into your plan on purpose — not just take it when you're completely falling apart.

Progress is built in the quiet moments just as much as in the loud ones. Every rest day is an investment in your next great workout. Honor it, enjoy it, and know that you're still moving toward your goals — even when you're still.

Thick. Fit. On the Move.

5 Snacks We Actually Eat Before a Workout

Fri, 05 Jun 2026 12:00:55 GMT

Real, accessible foods that fuel your crew. No expensive supplements, no complicated recipes — just good fuel for great movement.

Can we talk about pre-workout nutrition for a second? Not the kind that involves $60 powders and a list of ingredients you can't pronounce — the real, everyday kind. The kind the Thick But Fit Crew actually eats before we hit the floor.

The truth is, what you eat before a workout matters more than most people realize. Too much food and you feel heavy and sluggish. Too little and you're running on empty by the halfway point. The sweet spot? A snack with carbs for quick energy and a little protein to keep you sustained — eaten about 60 to 90 minutes before class.

Here are our five go-to pre-workout snacks. Simple, affordable, and actually delicious.

1. Banana + Almond Butter

Why it works: Bananas are nature's energy bar — packed with fast-digesting carbs and potassium that helps prevent muscle cramps. Almond butter adds healthy fat and a small amount of protein to keep you going longer. This combo is quick to grab, easy to digest, and genuinely tasty.

Quick nutrition: ~200 calories | 25g carbs | 6g protein | 8g fat

2. Oatmeal with Berries

Why it works: Oats are a slow-burning carb that gives you steady energy throughout your whole workout — no crash mid-class. Add fresh or frozen berries for natural sugar and antioxidants. A drizzle of honey makes it feel like a treat. Make it the night before for zero morning effort.

Quick nutrition: ~280 calories | 45g carbs | 8g protein | 4g fat

3. Whole Grain Toast + Egg

Why it works: This classic combo is a powerhouse. Whole grain toast gives you complex carbs for lasting fuel, while a scrambled or hard-boiled egg provides quality protein and healthy fat. It's filling without being heavy, and takes less than 10 minutes to make.

Quick nutrition: ~250 calories | 28g carbs | 14g protein | 8g fat

4. Greek Yogurt + Granola

Why it works: Greek yogurt is protein-packed and easy on the stomach — perfect if you're someone who gets nauseous working out on a full meal. Add a small handful of granola for crunch and carbs. Go for a low-sugar variety and you've got a snack that feels indulgent but works hard.

Quick nutrition: ~220 calories | 30g carbs | 15g protein | 4g fat

5. Apple Slices + String Cheese

Why it works: Don't underestimate this one. The apple brings natural sugar and fiber for quick energy, while the string cheese adds protein and fat to slow digestion and keep you full. It's also the most portable option on this list — perfect for eating in the car on the way to class.

Quick nutrition: ~180 calories | 22g carbs | 8g protein | 6g fat

A Few Extra Tips

Timing matters: aim for 60–90 minutes before class, not right before you walk in.
Avoid high-fat, high-fiber foods right before class — they take longer to digest and can cause cramping.
Always pair your snack with water. Dehydration is one of the top causes of early fatigue.
Listen to your body — everyone digests differently. Find what works for you and stick with it.

BUDGET-FRIENDLY NOTE: All five of these snacks cost under $2 per serving. Fueling your body well does not require a big grocery budget. Real food works — and it always has.

Wellness isn't about eating perfectly — it's about eating intentionally. Pick one of these snacks, try it before your next class, and see how different you feel when your body is properly fueled. We think you'll be surprised.

Thick. Fit. On the Move.

Beat, Move & Fuel

Fri, 29 May 2026 19:34:15 GMT

Your Complete Guide to Drum Fit Classes

Everything you need to know about gear, clothing, shoes, and nutrition before you pick up those drumsticks and hit the floor.

Drum Fit is one of the most exhilarating, full-body workouts out there — and the best part? You don't need to know how to play drums. You just need rhythm, energy, and a willingness to have a great time. Whether you're brand new to the class or looking to level up your experience, here's everything you need to walk in ready to crush it.

The Equipment: What You'll Be Working With

Drum Fit classes use a surprisingly simple set of tools — don't let that fool you. These items are engineered for high-energy movement and serious calorie burning.

Ripstix Drumsticks

Weighted exercise drumsticks (about 1/4 lb each) designed to tone arms, shoulders, and core with every beat.

Exercise Ball

Some Drum Fit formats use a fitness ball as a 'drum' — giving you a low-impact surface that also engages your core stability.

Water Bottle

Non-negotiable. You'll be sweating from minute one. A BPA-free bottle with at least 20 oz keeps you hydrated and in the zone.

Sweat Towel

A small microfiber towel is a lifesaver — quick-drying, lightweight, and keeps your grip solid on those drumsticks.

THICK BUT FIT TIP: Some gyms provide Ripstix, but having your own pair means a better fit for your hands and wrists. Look for beginner-weight sticks to start — your arms will thank you after 45 minutes of drumming!

What to Wear: Comfort Is Queen

Drum Fit is high-energy and involves a lot of upper-body movement, squatting, stepping, and bouncing. Your clothes need to move with you — not against you.

Moisture-Wicking Top

Look for a loose-fit or stretchy athletic top. Fabrics like nylon-spandex blends pull sweat away from your skin so you stay cooler longer.

High-Waist Leggings or Joggers

High-waist styles give you compression and coverage through all the squats and lunges. Go for 4-way stretch material — wide-leg joggers also work great!

Supportive Sports Bra

Medium-to-high impact support is key. Look for adjustable straps and wide underbands for all-day comfort during bouncy movements.

Hair Control

Whether it's a puff, a satin-lined cap, a bun, or a headband — keep your hair back so nothing interrupts your flow mid-beat.

SIZE-INCLUSIVE BRANDS TO LOVE: Torrid Active, Nike Plus, ASOS Curve Active, and Girlfriend Collective carry excellent moisture-wicking pieces in sizes up to 6X. You deserve gear that fits your body and your energy.

Pre-Class Fuel: Eat to Beat

What you eat 60-90 minutes before class directly impacts your energy, endurance, and recovery. You want carbs for quick fuel and a little protein to sustain you through the full session.

Great pre-class snack options:

• Banana + almond butter

• Oatmeal with berries

• Whole grain toast + egg

• Greek yogurt + granola

HYDRATION STARTS EARLY: Begin sipping water at least 2 hours before class. Add a pinch of sea salt or grab an electrolyte packet if you run warm — drumming is cardio AND strength training combined.

The Right Shoes: Freedom of Movement Matters

This is the piece most people overlook — and it makes the biggest difference. Drum Fit involves a lot of lateral movement, stepping, and light jumping. Your feet need grip, flexibility, and cushioning.

Cross-Training Shoes (BEST)

Wide base, flat-ish sole, lateral support. Brands like Nike Metcon, New Balance Minimus, and RYKA (great for wider feet) are ideal.

Dance Sneakers (GREAT)

Lightweight with a split sole — allow smooth pivoting and side steps without catching on the floor. Perfect for dance-forward Drum Fit styles.

Running Shoes (SKIP)

Designed for forward motion only. The thick heel and narrow base can cause ankle strain during lateral movements in class.

Open-Toed Shoes (NEVER)

Safety first, always. Stick to fully enclosed athletic footwear — your feet are active participants and deserve protection!

WIDE-WIDTH FRIENDLY PICKS: RYKA, HOKA, Brooks, and New Balance offer wide and extra-wide sizes in their cross-training lines. Don't sacrifice fit for style — proper shoe width prevents knee and hip strain over time.

Post-Class Recovery: Replenish & Restore

After a Drum Fit class, your muscles need protein to repair and carbs to restore glycogen. Aim to eat within 30-45 minutes of finishing class.

Great post-class recovery meals:

• Grilled chicken + sweet potato

• Protein smoothie with fruit

• Quinoa bowl + avocado

• Chocolate milk (yes, really!) — a classic athlete's recovery drink

ANTI-INFLAMMATION BONUS: Add turmeric, ginger, or tart cherry juice to your post-workout routine. These natural anti-inflammatories help with muscle soreness — especially in your arms and shoulders after all that drumming.

Drum Fit isn't just a workout — it's a full-body celebration. When you show up with the right gear, the right clothes, the right shoes, and your body properly fueled, you're not just exercising. You're showing up for yourself — fully, unapologetically, and powerfully.

Thick. Fit. On the Move.

Benefits of Exercise

Wed, 24 Aug 2022 22:23:23 GMT

If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer.

We have all heard it many times before - regular exercise is good for you, and it can help you lose weight. But if you are like many Americans, you are busy, you have a sedentary job, and you haven't yet changed your exercise habits. The good news is that it's never too late to start. You can start slowly, and find ways to fit more physical activity into your life. To get the most benefit, you should try to get the recommended amount of exercise for your age. If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer.

What are the health benefits of exercise?

Regular exercise and physical activity may:

Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.
Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.
Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.
Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.
Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.
Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.
Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle strengthening activities can help you increase or maintain your muscle mass and strength.
Reduce your risk of some cancers , including colon, breast, uterine, and lung cancer.
Reduce your risk of falls. For older adults, research shows that doing balance and muscle strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.
Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.
Improve your sexual health. Regular exercise may lower the risk of erectile dysfunction (ED) in men. For those who already have ED, exercise may help improve their sexual function. In women, exercise may increase sexual arousal.
Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.

How can I make exercise a part of my regular routine?

Make everyday activities more active. Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending an email. Wash the car yourself. Park further away from your destination.
Be active with friends and family. Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.
Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.
Make exercise more fun. Try listening to music or watching TV while you exercise. Also, mix things up a little bit - if you stick with just one type of exercise, you might get bored. Try doing a combination of activities.
Find activities that you can do even when the weather is bad. You can walk in a mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside.

Mediterranean Diet Overview

Wed, 24 Aug 2022 22:00:21 GMT

What is a Mediterranean diet? What are the benefits? How can you make it part of your eating plan?

What is a Mediterranean diet?

The Mediterranean diet is a heart-healthy style of eating. It features foods eaten in Greece, Spain, and other countries that border the Mediterranean Sea. It emphasizes eating fish, fruits, vegetables, beans, high-fiber breads, whole grains, nuts, and olive oil. These foods are rich in fiber and healthy fats. The diet limits meat, cheese, and sweets.

The fats allowed in this diet are mainly unsaturated fats. These include fish oils, olive oil, and certain seed oils (such as canola, soybean, and flaxseed) and nut oils (walnuts, hazelnuts, and almonds). These types of oils may have a protective effect on the heart.

Most other heart-healthy diets recommend getting less than 35% of your calories from fat. But in the Mediterranean diet, an average of 35% to 40% of calories can come from healthy fats.

What are the benefits?

A Mediterranean-style diet may improve heart health. It contains more fat than other heart-healthy diets. But the fats are mainly from nuts, unsaturated oils (such as fish oils and olive oil), and certain nut or seed oils (such as canola, soybean, or flaxseed oil). These fats may help protect the heart and blood vessels.

How can you make it part of your eating plan?

Here's how to eat a traditional Mediterranean diet.

Eat a variety of fruits and vegetables each day. Healthy choices include grapes, blueberries, tomatoes, broccoli, peppers, figs, olives, spinach, and eggplant.
Have a variety of whole-grain foods each day. Include grains such as oats, brown rice, and whole wheat bread, pasta, and couscous.
Choose healthy (unsaturated) fats.
Healthy fat sources include nuts, olive oil, and certain nut or seed oils like canola, soybean, and flaxseed.
About 35% to 40% of daily calories can come from fat, mainly from unsaturated fats.
Limit unhealthy (saturated) fats. These include butter, palm oil, coconut oil, and fats found in animal products, such as meat and dairy products made with whole milk.
Eat mostly vegetarian meals. Make meals that include whole grains, beans, lentils, and vegetables.
Have fish at least 2 times a week. Good choices include tuna, salmon, mackerel, lake trout, herring, and sardines.
Eat moderate amounts of low-fat dairy products. These include low-fat milk, cheese, and yogurt.
Eat moderate amounts of poultry and eggs.
Limit red meat to only a few times a month. And have it in very small amounts. For example, a serving of meat is 3 ounces. That's about the size of a deck of cards.
Limit sweets and desserts. Have them only a few times a week. This includes sugar-sweetened drinks like soda.
If you drink alcohol, include red wine with your meal if you like. Limit wine to 1 glass a day if you're a woman and 2 glasses a day if you're a man.

Healthy Eating: Overcoming Barriers to Change

Wed, 24 Aug 2022 21:57:24 GMT

5 Tips to Keep Your Healthy Lifestyle Change Going

Video Transcript

Introduction

Replacing a bad habit with a good habit takes time and patience. It requires several steps, from setting your goals to getting support. One of the important steps is figuring out what your barriers are.

What has stopped you from changing your eating habits in the past? What do you think might stop you in the future? Identifying these barriers now—and having a plan to help you get past them—will help you change bad habits into good habits.

A barrier is anything that causes you to slip up in your goal to make lifestyle changes, such as changing your eating habits.

Figuring out what those barriers are and how you can get around them can help you reach your healthy eating goals.

When you hit a barrier, get support—from your family, friends, or doctor.

Slip-ups are normal. Expect them and have a plan for how to get back on track.

Here are five ways to stay on track.

Think again about your reason for making a health change.

You had at least one good reason for getting started.

What was it?

Now is a great time to remember and commit to it again.

Look at what's working for you—and what isn't.

Ask yourself which healthy habits are already a part of your daily routine and why?

How could you make this change easier?

Write down your answers and reflect on how you can address what's holding you back.

Deal with whatever is in your way.

Change often comes with obstacles.

Plan ahead so when they come up, you'll know how you can get around them.

For example, if you keep forgetting your workout gear, keep an extra set in your car or at your workplace.

Remember that you're learning, not failing.

Everyone has setbacks.

Turn yours into lessons by thinking about what you could do differently to make this change work for you.

Setbacks are just tools that can help you fine-tune your plan for success.

Get support from friends and family.

You've already made it this far.

Think about the support you need and where you can find it.

Try connecting with a friend and taking on a challenge together.

Or join a group that will help you stay motivated.

So that's five ways to keep making progress:

Think again about your reason.
Look at what's working—and what isn't.
Deal with whatever is in your way.
Remember that you're learning, not failing.
Get support.

Change is hard.

We all mess up.

Things get in our way.

It happens to everyone.

When it does, take a deep breath, and use these tips to keep on track.

Wellness Corner

Why Rest Days are Part of the Plan

What Actually Happens to Your Body When You Work Out

Signs You Might Need a Rest Day

What the Thick But Fit Crew Does on Rest Days

Gentle Walking

Stretching & Yoga

Foam Rolling

Swimming or Water Walking

Self-Care & Sleep

How Many Rest Days Do You Need?

5 Snacks We Actually Eat Before a Workout

Beat, Move & Fuel

Your Complete Guide to Drum Fit Classes

The Equipment: What You'll Be Working With

What to Wear: Comfort Is Queen

Pre-Class Fuel: Eat to Beat

The Right Shoes: Freedom of Movement Matters

Post-Class Recovery: Replenish & Restore

Benefits of Exercise

If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer.

What are the health benefits of exercise?

How can I make exercise a part of my regular routine?

Mediterranean Diet Overview

What is a Mediterranean diet? What are the benefits? How can you make it part of your eating plan?

What is a Mediterranean diet?

What are the benefits?

How can you make it part of your eating plan?

Healthy Eating: Overcoming Barriers to Change

5 Tips to Keep Your Healthy Lifestyle Change Going

Current as of: February 9, 2022

Author: Healthwise Staff

Medical Review: Heather Quinn MD - Family Medicine

© 2017-2022 Healthwise, Incorporated. This information does not replace the advice of a doctor.