Re-Fuel

Man, don't I ever get a break? This was a question I used to ask myself when i'd kill myself at the gym day after day, week after week. I was constantly wishing that vacation would come sooner. ...It never did.

What I did soon realize was that my workout plan was not sustainable. I had come to a breaking point and something needed to change. This was before I was in the fitness business and did not know about recovery and how important it was to my results.

If any of you are struggling with this, I hope I can help you. Your body needs breaks. You do not want to be doing strenuous exercise seven days in a row, working those same muscle groups, without giving your body a break.

These tools will help your progress quicker and make your body feel better!

1. Signs You Should Slow Down

• Here are a few signs you need a rest day.

• For one: You hated every minute of your last workout.

• Five minutes into your Tabata class or any exercise class and you start to feel sick to your stomach.

• A 10lb dumbbell feels heavy and it normally does not.

• Your progress has plateaued.

• You find yourself constantly on edge or have generalized anxiety.

• You NEVER stop being sore.

• You begin to have mood swings.

• Your resting heart rate is higher than normal.

• If any of these things is happening to you consider taking a day off from the gym. I promise it wont hinder your progress. In fact, it will do the opposite. You will kill it at your next workout!

2. How To Prevent A Breaking Point

• Here are some preventive steps you can take to avoid getting to this point.

• DON'T skip the stretch!!! This is one of the most important things you can do so that you don't stiffen up.

• Get quality sleep.

• Push your limits in the gym, don't destroy them!!

• Pay attention to your pre and post workout meal! This can make or break your workout.

• Active recovery, like a walk, is good! So, on your days off you can still go for a nice 30 minute stroll.

• Reduce stress and tension. Meditation and massage are great things you can do to help with this.

3. Speed it up!

• Now, here are a few ways to speed up that recovery process!

• Massage. Obviously, this is my personal favorite. If you're hitting the gym 5 or 6 days a week two massages per month is ideal.

• Get at least 8 hours of sleep each night.

• Cut back on any alcohol.

• Up your water intake. Males you should be drinking 3 liters per day, females 2-2.5 liters per day.

• Foam rolling is your friend. Try to foam roll those tight muscles before and/or after a workout.

All of these tools should actually help you achieve your goals faster and keep you from feeling burnt out. If you have anything you'd like to add or further questions please let me know. Have a great week!