As 2017 ends and the New Year is upon us, we have new goals we want to achieve to become our best selves. This past year had a lot of ups and downs for me. I was trying to maintain my old lifestyle with many new challenges, such as moving to a new city, parenthood, and my husband’s new work schedule. Instead of searching for a way to find a good balance, I kept resisting change to my routine. I was sacrificing sleep, recovery time (and sanity!). Once I recognized the old way was not going to work and accepted these changes, I was able to map out a new way to still reach my goals in health and life.
When changes happen, whether they are planned or not, sometimes we need to reevaluate our map to success in order to find a balance with the old and the new. I challenge you to accept and embrace change walking into this New Year.
I hear a lot of questions on how to recover properly from a workout. Recovery is just as important to our bodies making gains as is the actual workout. It allows our bodies to adapt to the stress that we have put on it as well as reload our energy stores and repair itself. We put in all of that work at the box why not maximize our potential in performance.
First off let’s talk about sleep. Personally I think this is one of the most important. This is where I feel it the most when it is lacking. Did you know that according to the CDC a little over 35% of us are sleep deprived! (Raise your hand shift workers, parents, and students… OK just about everyone!) We should be trying to get anywhere from 7-10 hours of sleep. This allows our bodies to repair itself from the gym, muscles to grow and our hormones to get in check. Getting less than this amount of sleep can cause our aerobic capacities and muscle strength to decrease, make us more susceptible to injury, increase our moodiness, stress levels, and our bodies are quicker to tire out completely.
So how can we get better at getting adequate sleep?
– Cut out the caffeine closer to bedtime. It takes anywhere from 4-8 hours to get out of our system.
– Do something relaxing before bed (stretching, meditation, or reading)
– Try and make sure your room is completely dark (bust out the cardboard in those windows if you need to!). This means tvs, computers, and cell phones also. Light tells our bodies to slow the production of melatonin, which helps our body become less alert making us tired.
OK 3…2..1. SLEEP
5 Rounds, On the 4:00:
30 Air Squats
15/20 Calorie Row
7 Clean and Jerks 80/115