Recovery.
Welcome to your FINAL WEEK in this strength series!
Time to party right?
IF you have missed ANY of these posts, you can find them right HERE.
Hopefully you are experiencing some life changing strength gains, and if you need a few workouts to get you going I have those right HERE.
The Importance of PROPER Recovery.
Let me share a story with you…..
AGES ago, when I first started in fitness, I was a group fitness instructor (pic if I can find one)
Now, I knew NOTHING of exercise and nutrition science back then….I
was just trying to make some money and move my chunky butt 
At the time, I taught over 15 hour long classes a week (often times upwards of 20), and on Fridays I was SPENT. I was achy, tired, and hungrier than I thought I could ever be. So, after my 4 back to back Friday morning classes, I hit up Whataburger and downed a HUGE meal on my way home to sit….and I typically sat until my Saturday morning classes.
Guess what?
I lost NO weight, I was cranky, I was dependant on energy drinks (those blue Monsters? I went through 4-5 per day!), I was tired all the time, and I was physically, mentally and emotionally drained….and ya’ll, my children were both under 8 years old.
Fast forward to a few years later when I finally got the needed education and training to make a HUGE difference in my life as well as the lives of others: I learned about proper RECOVERY.
For a lot of regular gym goers, recovery means you sit on your butt all day Sunday. You Netflix and sleep!
In reality, recovery has a few more facets to it that we must track and master if we really want to unlock the potential of our metabolism and create an environment for results.
Your recovery should be as personalized as you have made your program, and many different things can be used to facilitate recovery. Let’s take JUST a little time on each of the following to understand their role in proper recovery.
Stretching
Foam Rolling
Yoga
Ice Baths/Cryotherapy
Ice baths and Cryotherapy can reduce inflammation in the body, which helps to ease chronic muscle tension and pain.
Epsom Salts
A bath with epsom salts has been shown to help with DOMS: delayed onset of muscle soreness.
Hot/Cold Therapy
If you struggle with joint pain and/or stiffness, I recommend alternating heat and cold as often as you can throughout the day. This helps promote healing by increasing circulation to the affected area. General rule to start with: 5 minutes of heat to 1 minute of cold, always ending on cold.
PNF Stretching
Mobility
Massage/Soft Tissue Manipulation
Booking a regular session with a massage therapist or licensed soft tissue manipulation expert can be very helpful when you are SUPER sore. Regular massage also increases circulation, thus decreasing overall soreness.
Proper Warm Up/Cool Down
Sleep
Sleep is on of our REQUIREMENTS for health. If we are lacking in sleep, it’s similar to us lacking in food, water, and air….not good. I have some things you can do for better sleep HERE.
Days Off
I know NO DAYS OFF has been a mantra for some, and I was probably guilty of wearing the shirt at some point….BUT days off should be a part of your program. You need scheduled days away from the weights. Trust me, you will both be happier the next time you meet! A few ideas for a workable SPLIT are:
- 3 days on, 1 day off
- 4 days on, 1 day off
- 5 days on, 2 days off
- Every other day training
There are more splits available and remember: the BEST one is the one that works best for YOU.
Proper Programming
I cannot stress this enough: a proper program will make ALL the results. If you are trying to get STRONG, you need a program in place that covers the following:
- Rest Days
- Mobility
- Warm Ups
- Stretching
- Progressive Overload
- Deload
- Injury Prevention
ALL of these things are CRUCIAL to a great program, and I have you covered HERE.
Check out the free 14 day trial of my APP and get ready for a Strength Program unlike any other.
I’ll see you Friday for your FREE WORKOUT!
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