Recovery

Goal Setting

- Write out your results of your first 30 day goals.

 - What actions did you take which created those positive results?

 - What is one thing you can do differently to do even better in the next 30 days? 

 - What is your next 30 - 90 day, and 1 year goals?

Stretching

Most people sit most of the day, and don’t stretch. Yet our bodies need to stretch in order to be at their best. Nothing crazy like Olympic athletes who will get stretched for an hour a day. But just 5 min can lead to extraordinary benefits. 

Stretching leads to greater energy, focus, mental clarity, because what’s held in the body is holding the mind back too. It increases blood flow to the muscles which is important because the more blood flow the more oxygen flow, which helps create the foundation for energy at the cellular level. Also, if you notice tightness or soreness in certain parts of your body, (for example, the lower back), it’s often something which can be taken care of through 5 minutes a day of stretching and foam rolling. 

Foam rolling is a simple practice which gets you to break up the fascia on the surface of the muscles. It hydrates the connective tissue between your muscles, and bottom line, allows your body to feel more aligned and helps you recover faster.

Every day, in order to properly recover from the workouts and lifestyle changes you are creating through being in this program, it’s important for you to stretch or foam roll every single day. With the preference being that you complete both for at least 5 minutes. When you do, you’ll notice tightness in your back, hips, and neck lessen. You’ll notice new creativity and focus come to you, in fact, it may even affect your mood, because when you’re body is more relaxed, you are free from the agitations of little nagging pain showing up around your body. 

Use the cool down routine in the next tab to end your workouts, and then the additional stretching routine for the morning.

Cooldown Routine

Enter Cooldown Routine

Foam Rolling

This week, spend 5 min in the morning either stretching or foam rolling before getting into the flow of your work. You can order a simple foam roller from Amazon at this link

Foam roll slowly, making sure you not rush it because when you rush it, nothing happens. If it hurts, that means you’ve come across an exceptionally tight area and your body is being refreshed.Foam roll the hamstrings, glutes, calves, IT band, hips, quadriceps, lower back, and upper back.

Make sure to breathe deeply, you may catch yourself holding your breath.

For more on stretching routines and if you need help with any particular tight areas or painful areas make sure to reach out and I will help you out!