When you start working out, it’s tempting to go full force, 7 days a week, hours in the gym. You want to see those results immediately! But slow is better in this case. Start incorporating movement SLOWLY. A few days a week at a time. Then rest the other days during the week. I’ve found that I get stronger FASTER if I’m intentional about my rest and recovery.
- I like to take active recovery days. These are days when I still incorporate intentional movement, but I’m not hitting it hard in the gym. I’m not forcing myself to do something. These are the days, usually the day after a 24 hour shift, when I go for a sunrise walk. I’m not going for steps, I’m not going for mileage, and I’m not going for time. I’m going to enjoy being out at sunrise. Getting some peace & quiet in nature after a hectic shift. I also like to do some gentle yoga these days when I wake up (separate from waking up on shift – that doesn’t really count). Just 10-15 mins gentle stretching to get the blood flowing. It may be a yoga routine from YouTube, it may just be whatever feels good to me that day. What do you think of for active recovery? Are these ideas you can incorporate into your recovery days?
- I also like to have “rot” days. These are the days I do other rest & recovery activities. Take an epsom salt bath with some essential oils. Get a massage. Lay in bed & read, but really SLEEP. Sleep is SO important to recovery, and it’s so often overlooked by people that are just starting out. If you talk to any of the fit men & women at the gym, they prioritize sleep every day and will tell you it ABSOLUTELY makes a difference to their overall health. My favorite rot activity is laying in bed and reading a good book. What do you like to do?
- I know I’ve talked a lot about yoga, but I want to address it again in another context for rest & recovery as well. I think nothing can beat a good gentle yoga session followed by a massage. I’ve learned it doesn’t even have to be a professional massage – you can massage your own muscles and even back with a quality massage lotion or oil and some essential oils, and reap SO many benefits! I think these two combined can be included in either an active recovery day or a rot day, or both! Your sleep will be better, your muscles will be ready for the next day’s workout, and you’ll feel better overall. I love a protocol called Symphony of the Cells with essential oils to rest and relax my mind and body. Look for a practitioner in your area, or you can purchase the book and do it yourself – it has a section on how to do it for yourself and it REALLY does work!
If you’re curious about one on one or group coaching, send an email to essentially.lyd@gmail.com and I’ll connect with you right away!
Essentially Health & Wellness 