Train smarter, not harder...

Are you training harder than ever but not seeing an improvement in your performance? 

You might be over-training! 

If you experience any of the following after your workouts, then chances are you are pushing your body too hard: poor sleep, decreased mood, increased carb cravings, fatigue, injury and/or a plateau in your training/workouts/performance.

And that means it’s time to START a Post Workout RECOVERY PROGRAM!

Recovery is a neglected part of most training and self-care regimens. 

If you want to perform at your best, you must learn to balance training/workouts and recovery practices. 

Elite athletes adapt their training schedules by paying close attention to their body’s signals to manage their energy levels and pace themselves.  They have a recovery program to help rebuild their energy and re-balance the mind-body system.

One of the simplest ways to know if your body has had enough rest and is ready to train is to check your resting heart rate in the morning when you first wake up.  Once you have determined your resting heart rate, take your heart rate when you wake up each day.  If it is within 2-5 beats of your resting heart rate, you are OK to train that day. If it is 5-10 beats higher than your resting heart rate, you need more rest and shouldn’t train that day.

In addition to modifying your workout/training by checking your resting heart rate, a recovery program can include:

• Good hydration- it’s critical to nourish all of your cells and to help keep your connective tissue elastic.  Healthy tissue feels and acts more like a bungee cord versus a rope which will help to prevent injury and help you stay flexible.  Aim for ½ your body weight in ounces of water/beverages per day as a minimum.  That does not include extra water for exercise or when living in hot climates.
  
• Gentle breathing exercise to calm nervous system and get you into state so your body can heal itself.
• Gentle stretching to unlock (release) your connective tissue (fascia) and muscles.  Remember to use slow, gentle, rocking motions and take deep breaths while stretching in your pain free range of motion.
• Trigger point self-massage will increase blood flow and oxygen to the tissue which will increase elasticity of the tissue. Healthy tissue is elastic and free of adhesions and trigger points.  The #1 DIY recovery tool we recommend is trigger point self-massage.  You can use these tools to work on your tight or tender spots anytime, anywhere.
• Epsom salt baths after a hard workout
• Taking a nap and having good sleep hygiene.  Napping is a great way to reboot and can also optimize alertness, productivity, creativity and reduce stress.
• Eating anti-inflammatory foods that are high in Vitamin A, C and antioxidants to help fight heart disease and cancer and reduce muscle damage.  Examples: cherry, pineapple, papaya, apples, walnuts, almonds, ginger, omega 3 fatty acids, and red pepper.  Green tea is also full of antioxidants.
• Adding Performance drinks to your training and post recovery program to help with endurance, re-hydration, and recovery time. 
• Drinking a post workout recovery protein shake within 30 minutes of intense exercise (intense= you broke a sweat). 
• Spending time with loved ones, your pets or your spiritual community

 

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Here’s our favorite Post Workout Shake recipe:
1 serving of Chocolate Protein Powder (preferably pea, rice, cranberry protein source)
1 banana and 6-8 oz of water or almond milk
Optional: ice and/or one tablespoon of peanut or almond butter
Drink within 30 minutes of working out for best results. 

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Specialists that can support your recovery practice:

• Acupuncture
• Massage Therapy: myofascial, deep tissue or trigger point therapy
• Fascia Stretch TherapyTM is a form of flexibility training that improves the elasticity in your tissue to prevent injury and help you recover faster from injury.  It helps decrease inflammation from training and decrease compression on your joints by increasing the space between joints and bones and elongating the muscles/fascia.  We combine FST with Myofascial Massage and Trigger Point Therapy to unlock your core and hips which improves posture, alignment, and movement required for your sport or daily activities.
• Mind Body Exercise Specialists:  Yoga, Pilates, and Tai Chi, mind-body exercises are not only restorative but help balance strength and flexibility as well as improve mental focus and performance.  Finding a Physical or Occupational Therapist with a Pilates Rehab background or Yoga Therapy certification would be ideal.

Play until your body says rest and rest until your body says play  - Martha Beck

If you listen to your body, it will be easier to give it what it needs.  Our bodies need to be in a relaxed state to self-repair. 

Instead of more exercise, you might need to refuel, hydrate and/or take a nap.  Which one does your body need?  Tell us what you notice in the comments below.

Again, your body will tell you what you need if you listen. Are you listening?

Train Smarter!

Mollie & Ender

P.S. Want to get stronger with less effort? Download this free Active Recovery Yoga workout.