Recover, Rest and Regenerate. Here’s What To Do (and not to do) Next Week

Three Steps for Successful Recovery

Here's what happens during a successful training phase. 
And Here's what happens when we are not getting enough recovery:

You don't have to understand all the science behind these charts to understand that we want the "Performance" line going up, not down. Healthy eating habits, enough restful sleep, and stress management play a role in the successful day-to-day, workout-to-workout recovery cycle.

Recovery weeks take the concept one step further by taking an extended time of recovery physically, physiologically, and psychologically. Here's what we are accomplishing:

1.) Physical Rest and Regeneration

  • Our bodies must rest and recover to prevent over-training (or under-recovering) issues so that we can come back 100% healthy and energized for the next phase of the program. Recovery is a planned part of your training program, and the CHRISTMAS recovery week is especially important, as we are just coming off a long training phase. My body is feeling it, so I know it's time to take a break.
  • Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 10-15 minutes two or three times this week will keep you in the flow.
  • Daily restorative walks are beneficial during this week. 30 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Relax and unwind.

2.) Physiological and Psychological Rest and Regeneration

  • Recovery weeks allow us to normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program
  • For this week, take a break from stressing about food (I do it too). Don't make it a free for all, and staying away from your “trigger foods” (junk foods and sweets) might still be wise. On the other hand don't get worked up about office parties and family gatherings. Be aware, and do your best.
  • Plan (key word) and enjoy 2 or 3 controlled free meals over the next couple of weeks, but don't overdo it. No Santa Bellies! 🙂
  • Stay tuned, as the end of this week we have some exciting news!

3.) Celebrate the Fruits of Your Labor

Take some time to reflect on how far you have come since you joined Cr8 Fitness. You have worked hard to improve your overall health, body composition, and performance. Some of y'all have been here a short time, some a long time. The cool thing is that we can still keep getting better every day.

Enjoy your holidays. They CAN be stressful, but how we respond to that stress goes a long way toward a better quality of life, and better health.

As this training phase and training year comes to a close, on behalf of Nancy and myself I want to say thank-you. It has been a year of change, like most are. Since we sold Concord in July much has happened. I am grateful for our continued relationship with Get Fit NH. I am grateful for those who have embraced the change in Epsom and Cr8 Fitness. I look forward to the new year with a confident expectation that the best is yet to come, and I am grateful you are here with us!

Merry Christmas and Happy Holidays!

Coach Dean

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