Healthy Living For The New Year!!! RECOVERY AND RESTORATION

Healthy Living For The New Year!!!

RECOVERY AND RESTORATION

You know you’re gonna be hitting the gym hard, spending hours lifting, day in and day out,,,, but do you know you might actually be stalling your progress??  Recovery and rest are essential parts of any strength and conditioning program. Recovery must occur before progress can be made. It’s important for staying injury free during your training.
In order to adapt to the stress placed on the body during intense workout sessions and competitions, it is recommended doing activities that help prevent and overcome injuries to the soft tissue. These include:

1)  Myofascial Release & Foam Rolling:
One of my favorite activities to release tight fascia is foam rolling. Foam rolling is a form of self-myofascial release that is commonly used by fitness and medical professionals. A myofascial release technique is intended to address localized tightness in the fascia. This localized tightness may be impairing proper movement by causing pain or limiting range of motion – or both.

2) Sports Massage:
To reduce muscle stiffness, promote circulation and induce a state of relaxation in the muscle It can be performed the night of a hard workout to remove scar tissue, adhesions in the muscle and restrictions in the fascia (a type of connective tissue that wraps around the whole body).

3) Corrective Exercise
Used to normalize human movement before increasing training or exercise demands.

4)  RockTape
A special kinesiology/sports tape that provides support while allowing full range of motion. Tape is used to decrease pain, unload tissue via decompression, and provide a novel stimulus that improves body awareness.

5)  HydrO2-infused Massage
SolaJet™ DRYWAVE™ Massage System delivers a full body, high pressure wave of water, intended to help flush and condition muscles while stimulating the lymphatic system, all while you remain clothed and dry. SolaJet is an effective form of massage due to its deep tissue penetration and soothing waves of warm water.
Recommendation :
10-15 minutes
1-2 times per week
Should be done 3-6 hours after the workout, if possible

*Studies have proven that 15 minutes on  a SolaJet™ DRYWAVE™ Massage System can provide physiological effects that would take 2 hours of rest to achieve. 

Don’t wait!!!
Book a Recovery and Restoration session- Contact Cathy by clicking here
Members receive a complimentary Movement Assessment & 15 minute SolaJet™ DRYWAVE™ Massage Session

 

Here’s a challenge…….don’t do a challenge!

Here’s a challenge…….don’t do a challenge!

I know it’s popular in the fitness game- 30 day challenge, 14 day challenge etc.  Well, here’s my challenge. Don’t do a challenge!!!  I’ll explain.

Over the years, well ok, over the decades that I’ve helped people lose weight, I always tell them that the smartest way for permanent weight loss is to go on a program that is sustainable.  I understand that when people are anxious to start, they may want to “start strong” to get their head in the game.  Be careful.  If a method of dieting is used, or if an amount of increased exercise that is outside your normal realistic lifestyle is used to help you hit your goal, you will put weight back on once you go back to the more realistic, sustainable program. Maybe not right away, but over time you will.  So, here’s the “challenge”……don’t do a “challenge” but instead make a realistic lifestyle change.  I’ve seen countless people put it in over-drive during their “challenge” period. Often during these short challenge windows, I see an unrealistic and often unhealthy alteration to their nutrition that can result in quick (but not permanent) weight loss. (I’ll go more into detail about nutrition tricks in another article).  I also see extreme exercise programs that cannot be sustained due to work and family obligations.

It is so much smarter to make realistic changes to your eating and fitness regimen that you can do for the long haul.  Something that fits your lifestyle vs doing a short-term challenge program.  You may not have “quick-fast” weight loss.  But here’s the news flash. THERE IS NO SUCH THING AS QUICK, FAST, PERMANENT WEIGHT LOSS. Weight loss should be slow and steady to assure you lose as little muscle as possible. Muscle tissue needs calories and keeps your metabolism cooking.

If you don’t eat enough calories, you lose muscle and make your body lower its calorie requirement.  If you over exercise, you lose muscle and make your body lower its calorie requirement.

Once you lower your body’s calorie requirement and start eating a little more or start exercising a little less, you will put the weight back on that you lost.  Welcome to the world of yo-yo dieting. So stop with challenges, stop with needing motivation to start a program.  If you really want it, do it! If it’s not that important to you, then don’t do it.  But don’t do it because you think in 14 to 30 days you’re going to find the secret or change your metabolism to get you to your goal for the long haul.  I often say don’t just do it…..do it right.

Where do you start?  Start with a smart program.  Get your FREE personal training sessions and learn how to structure your long-term program.  CLICK HERE

Meet with our nutrition coach that will not focus on short term methods to move the scale, but will focus on a smart eating plan that you can maintain.  For your FREE consultation   CLICK HERE

Let’s start your 2018 fitness program by being smart.  More articles to come!

Stu Rosenstein

Gym owner/trainer since 1983