Sleep- Obtaining 8 hours of sleep overnight helps the body recover and rejuvenates the mind. Getting to bed between 10-10:30 and waking at 6-6:30 gives the body time to recover. From 10pm - 2am your body does physical repair and between 2am - 6am your body does mental repair. So get to bed on time and give your body the most sleep to feel good in the morning!
Breathe - Without oxygen for 5 minutes our bodies can not survive, and breathing fuels your muscles and fills your blood up with oxygen which powers our bodies, reduces stress and help us think clearer. So breathe! Check out the Wim Hof Technique https://www.wimhofmethod.com/
Quality Food - Eat quality food that supports your body, after all you are what you eat! Making sure that you get the macro nutrients such as proteins, fats and carbs in each meal and through out the day in your snacks is important to give your body the building blocks it needs to rebuild your body and keep you feeling good.
Move to Recover - Doing things like yoga, slow walking / hiking, tai chi, or zone exercises can help assist the body in recovery and speed up the recovery time after workouts. It is important to incorporate breathing with your movement and this enhances the activity. Find a local yoga studio, Tai Chi group or joins us for a “Move for More Energy” class.
Cold Shower / Ice baths - Cold does sometime scare people away but this is a very effective way to recover post workout. Introduce cold cools the body and gets it out of the work out phase of your day. This is also a great way to start the day. Cold baths/shower can improve your mood, your energy and make you feel great! Start with 30 seconds cold and switch to 30 sec - 2 mins hot and repeat this up to 4 times. Check out the Wim Hof technique https://www.wimhofmethod.com/
Stretch - We hear this one all the time, “Yes I know I should stretch, but I don't have time!” Stretching decreases muscle tension in the body, which decrease the tension on the tendons (the tissue that connects muscle to bone), and decreases tension on the ligaments (tissues that connect bone to bone) and the joints. Stretching is an effect tool for recovery and will enhance the way you feel after you are done! Join us for one of our stretch classes.
Hydration - Exercise dries the body out, so therefore it is important to hydrate afterwards and during the entire day. Our bodies are 70-80% water. So consuming water with a pinch of sea salt will help in hydrating the tissue (muscle, fascia, organs). Drinking half your body weight in ounces is important in recovery from your work out. Depending on your region of the country and the workout that was done for that day the amount the amount of water you should drink may be more. Check out the book, “Your Bodies Many Cries for Water”
Electrolyte & Trace Minerals - The vital building blocks to our bodies. These are used for many physiological responses that occur in the body. Muscle cramps is one symptom of not consuming enough of these important nutrients. Electrolytes provide minerals that are essential for muscle contraction, minerals such as potassium, magnesium, calcium, chloride and sodium. Adding this to your pre, post workout is important in helping the body during recovery. Check out Trace Minerals, 40,000 Volts or Electrolyte Stamina by Trace Minerals https://traceminerals.com/. Also HEED and Endurolytes by Hammer Nutrition http://www.hammernutrition.com/