Recover Right: How to optimize your workouts for maximum gains

I have the privilege of coaching women’s fitness classes 5+ days a week. One of the challenges I hear at the gym is how to properly recover after a workout. How do we prevent major muscle soreness and burnout so we can continue to see gains in the gym?

Recovery. We hear this word get thrown around so much, but what does it mean for us gym rats? The Oxford dictionary defines recovery as “a return to a normal state of health, mind, or strength.” More specifically, muscle recovery is defined as “the process of rebuilding muscle tissue after exercise or other physical exertion.”  

The older I get, the more I value and respect recovery. I beat my body up enough when I was a younger roller derby player to know that ignoring the recovery process is foolish. According to an article by Rupa Health, exercise results in the loss of fluids and fuels, a change in body temperature and cardiovascular function, and the breakdown of skeletal muscle tissue. NASM explains that recovery is a process that includes rest, refueling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration that ultimately returns the body to homeostasis. Simply put, the more recovered your body is after a workout, the better your body will athletically perform the next time. 

There are different proven methods for recovery after exercise. While this is not an exhaustive list, my hope is it provides a general understanding of how to recover so that you can receive the full benefits of your workout. They include:

Nutrition

Timing when you consume the right amount of carbohydrates, protein and fats around your exercise will repair muscle and optimize performance. I wince when I hear a client doesn’t eat soon after a workout. NASM explains that we need carbohydrates for energy (within 2 hours after exercise) and glycogen restoration, adequate-protein (total daily intake for active adults varies between 1.3g to 2.0g of protein per kg of body weight) for repair and muscle protein synthesis, and healthy fats to minimize inflammation and support overall health.

A sample post-workout meal could look chicken (protein), veggies (carbs), healthy fat like olive oil drizzled on the veggies. If you are on the go, keep a protein shake in your car.

Hydration

Our bodies are about 60% water, so hydration is kind of a big deal. Drinking water (at least 64 ounces per day), and electrolytes help with digestion and aid in nutrition distribution within the body. It also speeds up protein synthesis and removes waste products. Be sure to hydrate a few hours before exercise with about 20 ounces and take some sips in between as you exercise. If you are not a big water drinker (I know a few!), here are simple ways to drink more water.

Stretching

Do not skip your stretches before and after a workout!

Next time you exercise, wherever that may be, do not roll your eyes at the warm-up and cool-down. Dynamic stretching (stretching through movement) and static stretching (holding a stretch for 30-90 seconds) improve blood flow to the muscles. When there is more blood flowing to the muscles, the muscles can receive the nutrients needed for repair. Stretching also improves flexibility, which protects you from injury and optimizes your athletic performance.

Dynamic stretching is a movement preferred before a workout – think leg swings, arm circles, lunge with a twist – while static stretching – toe touches, butterfly stretch, side bends – should be done after a workout.

Sleep

What can’t sleep do? Without enough of it, your workout program will crash and burn. We need between 7-9 hours a sleep per night in order to recover from our workouts. This is when muscle tissues repair themselves. Ever notice that you start feeling sick when you haven’t had a good night’s rest in a few days? That’s because adequate sleep keeps your immune system functioning properly. Enough shut-eye also reduces your risk of injury.

Want to dive deeper into sleep science? ACE Fitness has an easy-to-understand article on the subject here.

Massage

Frequent visits to a massage therapist is a luxury for many, but one that comes with lots of health benefits. Massaging of the muscles speeds up recovery time by reliving tension and inflammation. Research has also shown that massage can elevate the level of mitochondria activity, which helps convert glucose into the energy that is important for cell repair.

Learning massage techniques you can do on your own, with such tools as a foam roller, tennis or lacrosse ball, massage gun, and your own hands, will save you lots of time and money. Be sure to spend some time after a sweat session to roll out any areas that feel tight or tender.

---

My book, “Gettin’ Fit, Learnin’ Sh*t (About Myself and Life): A Beginners Guide to an Active Lifestyle, For Life!” is now available on Amazon here or free with any coaching program. Check it out!

Hot yoga vs. Bikram yoga: What’s the difference?

I wrote this several years ago for a now-defunct health & wellness website called HellaWella. I hope it gives you clarity if you are interested in trying hot yoga or Bikram yoga.

---

Want to add some heat to your yoga practice this winter but not sure where to start? With the help of hot yoga expert Loren Bassett, I break down the basics to help you on your sweaty way. 

Bikram is a specific form of yoga created by Bikram Choudhury from Hatha Yoga. It is a 90-minute practice consisting of a series of 26 postures done twice through in a hot, 105-degree room or “torture chamber” with a humidity level of 40%. It is done in the same order every time and with the same dialogue — it never changes. 

Hot yoga is simply yoga practiced in a heated room between 95 and 100 degrees and at a humidity level between 50% to 80%. Instructors have the freedom of mixing up their classes as they please. Add a little heat to fitness-based power yoga, and you’re ready to melt away some pounds.

“The heat adds a whole new dimension to the practice. Hot power yoga is a challenging, vigorous, full-body workout that builds mental and physical strength, improves flexibility and balance, and detoxes the body and mind at its deepest levels,” says Bassett, who is a power yoga instructor and founder of Bassett’s Boot Camp, Pure Yoga and David Barton. “The heat adds a cardiovascular aspect to the practice because it increases the heart rate, burning more calories and ultimately increasing your metabolism. The sheer intensity of the heat can take you deeper physically, mentally, emotionally and spiritually. Just staying in the room can be a challenge!” 

Internal/external connection 

“It was the physical challenge that drew me in initially,” Bassett says. “As my practice evolved, the transformation began — an internal shift. The philosophical and spiritual aspect of this practice is so powerful. It changed my life and the way I see the world. It empowers you and inspires you to make the world a better place.”

The discipline of holding a posture in a sustained intensity while sweating profusely promotes a deeper level of mental strength and concentration. It teaches you to find comfort in discomfort, exceed the limitations of the mind and overcome mental obstacles. You feel a tremendous sense of accomplishment and confidence because it challenges you to push through the mental and physical resistance, transcend and embrace a feeling of strength and serenity. As the body gets stronger and more flexible, the mind goes along for the ride. 

Loren Bassett via LorenBassett.com

What to bring 

Bassett suggests bringing a sufficient amount of water and a skidless mat like yogi toes that you can put over your yoga mat to prevent slipping. It’s ideal to wear yoga clothes made of material that breathes and dries quickly.

“Lululemon designed an awesome line specifically for sweaty workouts made of Swiftly and Silverescent material to keep you dry and stink-free. You can wear shorts, but I recommend wearing pants (crop or long) that cover the knees to prevent slipping in postures like crow pose,” Bassett said. “Bring a change of clothes, because you will be drenched after class!” 

Benefits of practicing yoga in the heat 

• Physical detoxification from heavy sweating by flushing toxins from the body

• Mental detoxification — letting go of negative thoughts and limited beliefs

• Allows for more depth in the postures, creating more elasticity in the muscles Increases heart rate, which speeds up the breakdown of glucose and fatty acids, thereby burning more calories

• Promotes mental concentration and strength due to the intensity of the heat

• Requires discipline, which promotes a deeper level of concentration and commitment in order to overcome obstacles mentally and physically 

Common health risks

Exercising in the heat is not recommended for everyone. Consult your doctor before starting hot yoga if you are pregnant, have low blood pressure or have a heart condition. It’s important to stop if you feel dizzy, lightheaded or sick. Other health risks include dehydration, so be sure to be well-hydrated and avoid caffeine and alcohol, which can cause dehydration. There also hazards to look out for that include slipping — sweat and sliding — and stretching too far, going beyond biological limits and causing injury.

---

My book, “Gettin’ Fit, Learnin’ Sh*t (About Myself and Life): A Beginners Guide to an Active Lifestyle, For Life!” is now available on Amazon here or free with any coaching program. Check it out!

Your Healthy Living Blueprint

Coach Jen’s new book is available now on Amazon.

You already know you need to grab hold of your health if you want to feel vibrant and have enough energy to keep up with your kids, career, and life in general - but where do you begin? Getting started on any journey is often the hardest part. That’s why my book, Gettin’ Fit, Learnin’ Sh*t (About Myself and Life): A Beginners Guide to an Active Lifestyle, For Life!” is so close to my heart.

Whether you are new to fitness or getting back into it after a long hiatus, this book is for you. I walk beside you as you establish new routines, habits, and foundations. You’ll uncover your true motivation, learn about the warrior mindset needed for the long game, and tools to keep you consistent and focused.

Throughout the book, I share stories of my past and present, and how - despite her unhealthy roots, insecurities, and inner demons - I found salvation, and myself, through physical activity. Half self-help book, half memoir, “Getting’ Fit, Learnin’ Sh*t” will help readers gain simple, yet powerful, action steps to starting a shiny new healthy lifestyle, and keep it for life from a down-to-Earth mama finding her way in the world.

It is available on Amazon here or free with any coaching program. Check it out!

The Comparison Trap: Don’t Let it Diminish Your Well-Being

“Compare yourself to who you were yesterday, not to who someone else is today.”

— Jordan Peterson

Comparison is a self-esteem killer and the self-talk that follows is usually very critical and negative. It erodes the value we hold of ourselves.

According to research by the Journal of Experimental Social Psychology, comparative thought accounts for 12% of all thoughts. And it is so easy to get caught up comparing yourself to others – whether it is in their appearance or in the progress and success you see others achieve.

The gym, for example, is a place where physical ability and appearance are on display the most. However, comparing your skills with someone who is more advanced than you or wishing for another’s six-pack abs is a quick way to lose your way on your own path in life.

Stay in your own lane

Because the hard work and time successful people put in are usually behind the scenes, all we see are the results of their labor. Their blood, sweat, tears, and self-discipline are hidden from our view. Think about (and appreciate) the work it took for that person to get the skill or physique you desire. Then ask yourself: What can I do to work towards getting the results I want?

“Always remember, the goals that we have achieved pale in comparison to the daily commitments it took to get there.”

— Coach Dabo Swinney

There are a lot of people out there wanting to go to the gym or to go for a run in the park, but they are afraid of what others may think of them. They are comparing themselves to the people around them. Don’t let comparison stunt your personal growth. Lace-up, put on some headphones, and do your thing! Gain confidence by bringing a buddy, asking a trainer to show you around the gym, or going when there are not a lot of people. Little by little, your confidence will improve, and you won’t care who sees you.

This applies to all areas of life. Make the time to study or practice your craft more; brainstorm new ways to be creative; challenge yourself to take more risks. When your confidence is up, comparison will subside.

Theodore Roosevelt is famously quoted as saying, “comparison is the thief of joy.” If you are happy doing what you’re doing, the worst thing you can do is stop and look at what the other person is doing.

When used in a healthy way, comparison can boost you in the right direction when you are looking to make a change in your life. Here’s what I mean: The most productive way of comparing yourself to others is by asking yourself:

• How much work am I putting in to get the results I seek?

• What are their habits and routines?

• Who do they spend their time around?

• How do they spend their time?

• What are they doing differently that I can incorporate into my own life?

Use the person you are comparing yourself to as a gauge to see where you need to improve – but then move on.

Photo: Szabolcs Toth via Unsplash.com

You vs. You

When it comes down to it, you are your only competition in this life. Who you were 10 years ago, one week ago, or one day ago is who you should measure yourself against today. Ask yourself:

• How have I grown?

• How did I improve?

• How did I fail?

• Am I proud of who I am today?

• Whose lives have I touched?

Let it go

No matter how successful you are, there will always be someone more successful. Measuring yourself up with others is not a productive use of time. When you feel yourself going into comparison mode, redirect your thoughts. Take a deep breath and think of how far you have progressed in life and what you are most thankful for. Also, instead of comparing, try connecting to the person. Ask them how they got where they are. Maybe they can help you achieve your aspirations.

If you fear others are comparing their lives to yours, please remember that people are so involved in their own lives and in the middle of their own “stuff” that you are not even on their radar, so don’t let them be on your radar. The time you waste comparing your life to others can be used to pinpoint and honor where you are at and focus on going where you want in life. No grown adult should ever look down on someone else because they are not at the same level – or the same chapter – as they are. If they do, that is a testimony to their flawed character, not to you.

Simple ways to drink more water & stay hydrated

Drinking more water is a common challenge for those dipping their toes into a healthier lifestyle for the first time. They say they hate the taste. It’s boring. Or they forget to reach for the glass. Are you among the water-adverse?

I won’t get into too much detail about how important water is for our bodies. The amount needed depends on your age, weight, environment, health, diet, and activity level. Healthline reports that generally, women need 11.5 cups (2.7 liters) a day, and men need 15.5 cups (3.7 liters) a day.

I’m a bonified water lover, and I’ve got some great tips and tricks to keep anyone who claims to hate water – or simply forgets to drink it – stay hydrated. Read on:

Foods That Hydrate

Drinking water is the best way to ensure you are hydrated properly adding foods high in water content is a nice supplement if you think you may be falling short on the hydration scale. Eating fruits like watermelon, strawberries and oranges, vegetables such as lettuce, cucumbers, bell peppers, soups, and even dairy, can help you reach optimal hydration.

Foods That Dehydrate

According to the Mayo Clinic, signs of dehydration include: extreme thirst, less frequent urination, dark-colored urine, fatigue, dizziness and confusion. Salty snacks, cured meat, fried food, caffeinated drinks, alcohol, and soda all contribute to dehydration. Either eliminate or minimize eating these foods and chug a glass of water after eating these foods.

More ways to drink more water

Stay on top of your thirst: Sip water throughout the day so you never get to the point of feeling super thirsty or fatigued.

Purchase a big water bottle: I have a 40-ounce water bottle and I fill it up about three times a day. I bring it to the gym, and in the car when traveling, and it stays on my desk while I work. Amazon sells a two-pack for $42.99. You won’t have to worry about filling cup after cup or buying more plastic water bottles.

Use a straw. This is especially helpful for those who don’t like the taste of water. Drinking from a straw allows you to suck down a lot of water and minimizes the taste. There are countless reusable steel or glass straws on Amazon that you can purchase.

Quality water: Maybe you are not drinking enough water because your water is…terrible. Seriously, if you are drinking out of the tap chances are the water tastes bad. Purchasing a water filtration system of any kind will improve your relationship with water. Whether it’s a Brita filter pitcher, water filter faucet system or under-sink water filter – you will up your hydration game with the investment. My husband and I switched from buying wasteful water bottles and jugs every week to an under-the-sink filter system and it was a game-changer. We weren’t afraid to run out of drinking water and felt better that we were not adding more plastic to the recycling bin.

Consider buying a water testing kit at Home Depot to make sure you are not drinking anything harmful to you or your family. This water testing kit is $18.

Flavoring: Water can get boring but replacing it with soda or juices is not the answer. Don’t drink your calories! There are some wonderful sugar-free flavoring options out there. My favorite is True Lemon. They sell zero-calorie unsweetened water enhancers and low-calorie drink mixes. They have packets so you can keep them with you on the go. I love the unsweetened True Lime flavor that is made from real citrus. It gives just a hint of flavor.

Get techie with it: There are numerous apps for tracking and reminding you of your water intake. Check out the Gulp app or Kropla app. Sometimes a gentle reminder is all we need to stay on track.

Water first, then food. Drink the water served at the restaurant as soon as you sit down and say yes to refills. It may even help you curb your appetite, therefore eating less calories.