Good morning 😊

Welcome to a new week and the latest edition of our blog.

So just as a round up before we dive in, over the last few weeks we have covered Hydration, Nutrition Part 1 & Part 2, Activity and even the benefits of Caffeine, if you haven’t had a chance to check these out yet click the relevant links and immerse yourself.

Today we’re going to be covering something of equal importance to all these aspects.

REST

RECOVERY

These are very often overlooked as important parts of both new and ongoing health and fitness journeys.

In fact, they’re often over looked in our current high paced, high stressed lives in general. Also, the term rest seems too often be misused to describe crashing on the sofa binge watching the latest Netflix series.

Doing nothing and resting aren’t always one and the same thing. Absolutely nothing wrong with the odd bit of binge watching (Vikings is my current vice here!!)

With all the stimuli happening from the tv although your body might be at ‘rest’ your mind most definitely isn’t – and that’s one of the objects of rest.

There is also the misconception that when you’re training you need to be going all out 5+ days a week to get the results that you want.

That it must be suffering to get there. We will dive deeper down this rabbit hole in a future episode but for now just know that’s not the case.

Some benefits of being properly rested in your training;

  • Being less likely to pick up injuries.
  • Being able to perform harder and more during your training sessions.
  • Getting to your results quicker.
  • Having more fun – and let’s face it, that’s what a lot of this should be about. We’re not pro athletes. We’re doing this for pleasure. A fact that can be forgotten along the way.

Some benefits of being properly rested in your life;

  • Better control of stress
  • Having a more positive outlook in life
  • Clearer mind and able to see options in all situations
  • More fun (this one keeps coming around doesn’t it!)
  • Better connections with the ones we love

 

So how do you get rested and recovered?

Well there’s a few things that are considered a must.

  • Proper amounts of sleep (average of 7-9 hours a night) regular and consistent lack of sleep has been linked to Anxiety. Depression. Increased irritability. Increased risks of diabetes, heart attacks, stroke, high blood pressure, obesity, heart disease. Decreased sex drive. Decreased ability to make good choices and decisions to name but a few things.
  • Meditation and mindfulness – these are just techniques for helping you to be present in the moment. To create some space in your mind which in turn helps to fight against the constant stressors we have thrown at us all day every day. You can go for a walk. You can shut everything off for 5 minutes and just focus on your breathing. You can journal. These are just some ideas. You find something that works for you that helps you create some space in your mind which helps it to rest and in turn helps you to improve your sleep, rest and recovery.

 

Just Starting

Turn that TV off 30 mins before you go to bed to help the mind start to relax (that means no iPads etc as well 😉 )

Put you phone on flight mode before you go to sleep, so you’re not disturbed during the night.

Take 5 minutes a day to disconnect from the crazy world and just focus on your breathing.

You know what time you need to be up tomorrow. Work out what time you need to be going to bed tonight 7-9 hours back from that. Instead of trying to stay up as late as possible and ‘get away’ with as little sleep as possible.

Make rest days as much of a priority as training days.

 

Stepping Up

If you’re already doing the above and have been for a while, then you can increase the time involved. Switch the TV off 1 hour before bed.

Take 10 minutes a day to meditate or focus on your breathing.

Keep a mood diary and notice the difference when you are rested to when you’re not.

Plan active recovery into your training week.

 

Top Tips

Time you invest in yourself in these ways is NEVER wasted and will pay you back in spades the more you practice them.

Other methods of relaxation to consider are massages and floatation tanks.

Spend the time looking after yourself a bit and it will roll over into all the other areas of your life.

Have fun with it and let us know how you get on 😊

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