Do you ever feel run-down or overworked? Sometimes we fall into patterns that feel so natural of work, exercise, family, kids, etc. that we do not realize. Sometimes we need to slow down, listen to our bodies, and make a better plan.
Rest days, Self-Myofascial Release, and Stretching
We all have days that our muscles are sore and bodies feel fatigued. Listen to your body, if the soreness is prolonged or if you haven’t taken a rest day in awhile- skip the workout and allow for your body to recover!
In addition to making sure you get enough sleep try stretching and self-myofascial release (foam rolling) for better recovery.
Benefits of foam rolling:
- Reduced soreness and improved tissue recovery
- Muscle relaxation
- Correction of muscle imbalances
- Improve joint range of motion
- Decrease overall effects of stress on the human movement system
* Roll slowly over target areas holding where you feel a spot of discomfort
It’s okay to take a step back and recognize you need to mix it up for the day. That’s exactly why we have a balanced training schedule with Bootcamp, TRX, Kickbox, and Yoga. This ensures you can work on yourself almost every day if you wish! We have a training mindset at the gym, and don’t just want to give you a workout. We want to overhaul your entire fitness lifestyle and keep you fit for many days after you step in the door. That means constantly listening to your body and playing the long game.
Hydration and Electrolyte Balance
You’ve been told from day one- stay hydrated, drink water! This is because maintaining proper fluid balance is crucial to basically stay alive.
Dehydration: Can occur one of many ways.
- More out than in: Did you know that your body can lose more than 1 quart of water during intense exercise?
- Caffeine (although a godsend) can cause increased urine output leading to dehydration. Don’t cut the coffee all together but be careful you are not overdoing it.
- Same with alcohol- not only does it have a diuretic effect but it can also interfere with muscle recovery from exercise and impair performance.
Fluid replacement with exercise: Post workout hydration should aim to correct any fluid loss.
- Plain water should always be your first line of defense against dehydration. But what makes up sweat? Water but also electrolytes such as sodium and potassium.
- If you are partaking in moderate to intense exercise for 50+ minutes you should consider including carbohydrates to replenish glycogen stores and electrolytes in your recovery drink.
How can I tell that I am properly hydrated you may ask? Simply look at the color of your urine. It should be plentiful and pale yellow. The darker it is, the more dehydrated you are.
Focus on eating nutrient dense foods. Ensuring that you are receiving all of the proper nutrients is key to proper recovery and fueling your body for success.
Glycogen replenishment – Glycogen or carbohydrates act as a major fuel source during high intensity exercise. It is important to restore these glycogen stores by consuming quality carbohydrates throughout the day and specifically around exercise.
Protein – Protein works to rebuild and repair muscle breakdown that occurs during exercise. Fuel your muscles a source of protein immediately after exercise and throughout the day to keep from losing your gainz.
Vitamins & Minerals – We can’t all eat fruits and vegetables at every single meal or snack can we? I know I can’t! So what do I do? I take a clean multivitamin. This is my backup that ensures that my body receives all of the essential vitamins and minerals to keep it running properly.
Check out my ReBoot Smoothie Recipe:
- 8 oz of unsweetened almond milk
- 1 tsp Matcha Green tea Powder
- 1 tbsp of flax seeds
- 1 scoop of vanilla or chocolate DotFit whey protein powder
- ⅓ cup of frozen mango
- ⅓ cup of frozen blueberries
- 2 ounce of avocado
- 1 handful of spinach
- Optional: add mint!
- Clark MA, Lucett SL. NASM Essentials of Corrective Exercise Training, Baltimore, MD:Lippincott Williams & Wilkins;2011
- Healthy Hydration. American Council on Exercise. 2008. https://www.acefitness.org/acefit/fitness-fact-article/173/healthy-hydration/
- Casa DJ, Armstrong LE, Hillman SK, Montain SJ, Reiff RV, Rich BSE, Roberts WO, Stone SA. National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. Journal of Athletic Training. 2000; 35(2): 212-224
- Spano M Postexercise Recovery — Proper Nutrition Is Key to Refuel, Rehydrate, and Rebuild After Strenuous Workouts. Today’s Dietitian: Vol. 15 No. 11 P. 18