Alright! Last week we discussed why recovery was important and how we can easily get carried away with our training and forget about recovery.
This week I will give you several practical ways we can help our recovery.
There will be 3 tips you can take away from this and something you can download or copy to help you keep on track. 🙏
So now the tips.
Regular exercise/training.
This is the staple. We need to move our bodies and move in several ways. Strength training, cardiovascular work, mobility & joint health. You name it. We should be doing it. Sounds like a lot? Not to worry! You come to Kruunisactive classes 3x a week. So ALL of this is now ticked off. 💪
Improve nutrition.
This is the next part that people try and struggle with. By making things too complicated that it is not sustainable. Or, by malnourishment and not having the energy to do the exercise we were talking about.
So let's keep it simple.
Eat more protein and make sure it's not processed... A chicken breast you have to cook.
Tempeh and beans if you are not eating meat.
"How much Potein?!"
More than you think.
0.8g per 1kg of body weight to be generally healthy. Add training hard on top of this and we need more to aid more recovery. Now closer to 1.5g-2g per 1kg of body weight.
For now, I want you to make sure you are hitting 1g per 1kg of body weight. Without fail. Then on training days bring it up to 1.5g per 1kg. 💪
Improve Sleep.
Now I will be honest, this can be a process... It can also be hard to control. With Kids waking up in the night or dogs running around at night cause they decided to skip their evening poop 😫 (Can you tell I have experience with topic 😅).
But again, let's try and make it simple.
The number one thing people do is sit on their phones in the dark while trying to fall asleep. Let's not do that anymore. Blue light sucks and scrolling tik tok watching 10s videos that stimulate our brain when we should be trying to switch off is not going to help...🤷♂️
I want you to make a routine at stick with it. To help tell your body & mind you are ready for bed.
Here is mine.
Listen to my silly podcast whilst cleaning my teeth, washing my face... all that stuff. 🧼
Get into bed. 10mins more of my podcast.
Then, headphones out.
Easy box breathing until I fall asleep. 😮💨
Pass out 😴
No screen in sight.
I will be totally honest here. I love my routine. BUT I sometimes fall asleep in the 10mins extra of my podcast and I wake up in the night with headphones poking my ear. Not ideal. So if you have an alternative, let me know. 🙏
Last thing. I promise! 😀
I want to remind you that our body is made up of lots of different systems. We ideally need them all in sync.
What I'm getting at here is fixing one thing, let's say training. This alone isn't going to fix everything with your health. It will help though...
But working on everything at once is insane. It's too much and too overwhelming for most.
We should work in stages.
Lock one thing in at a time.
Build on it.
To help you do this. I want you to download this free tracker we made. 👇
It is a simple tracker that you can use or copy and add to your phone notes. Whatever works.
Reach out if you need help!
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