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The White Sash Guide to Fitness Part 3 (Recovery)

Recovery Goals

In part 2 of the guide to fitness I went over some ideas about movement and I hope it got you thinking about how you structure your training. When it comes to recovery most people may have an idea on what to do but in my experience it is also when they start to cut corners.

We live in a constantly connected world of computers, smartphones and high speed internet with a wealth of knowledge at our fingertips. This always connected world has made all our lives more convenient yet many people still say they have NO TIME. I will not go off on a rant here but I feel if your health and fitness is important to you than you need to prioritize it and make it part of your daily routine. Recovery needs to be a part of that routine.

Recovery – Mobility

You work hard during your workout so spend some time doing mobility work when you are done. If you do not know what to do you can always go to YouTube and search for post workout mobility routines. You want to try and find something that will address the shoulder, hips and ankles. I like this one. Keep in mind mobility is not a once in awhile thing and needs to be worked on often. If you haven’t noticed but we have become a society that prefers to sit down more than being mobile. This is causing havoc to our body so working on your mobility is more important than ever.

Recovery – Diet

Food and water is also very important for recovery as this is what your bodies uses to fuel the repair process. When it comes to water I’ve learned that drinking 1/2 ounce per pound of body-weight every day is your goal . Soda or other sugary drinks do not count. I carry a large water bottle that I drink out of throughout the day.

Healthy food for recovery

Healthy food for recovery

What to eat is a topic that warrants a post all on its own so for now I will just explain what I have. To start what you eat should consist of real food that fuels your body for optimal health and performance. I base my meals around having a wide variety of the following: meat, fish, fowl, eggs, vegetables, roots, tubers, animal fats, olive oil, avocados, and coconut (meat, oil and flour). I limit eating nuts, seeds and fruits as I am in a leaning out phase. I also avoid wheat grains or grain like substances as well as legumes, processed sugars and anything I cannot pronounce. Learn to read your food labels! I also recommend you spend a few weeks and log everything you eat and look at the big picture. You need to be honest with yourself and own up to the food choices you are making. Everyone is going to be different but a routine of fast food, chips and peanut butter cups only sets you up for failure down the road.

Recovery – Sleep

Sleep is also very important and we have all heard that you need at least 8 hours of sleep each night and I will agree with that. Proper sleep is a key part of being able to recover and can be the difference in always feeling run down and sore or energized and ready to go. If possible, sleep in a dark room and avoid your phone or television screen before you intend to go to sleep. The light from your television or mobile device can delay your ability to fall asleep and can even disrupt your sleeping pattern.
Image Credit (1), Image Credit (2)

About

I got my start in the study of Jeet Kune Do back in the mid 90’s and after a break to pursue school and career goals I found my way back to the Martial Arts and joined Syracuse Martial Arts Academy. As I have grown as a student I began to educate myself in different aspects of health and fitness as I feel its something everyone can benefit from.

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