Hey friends, Carly here.
Today’s blog is going to be a bit different in format, as I have designed it to be more of a self-assessment quiz, rather than educational content.
If you workout regularly and consistently (YAY!) but are always feeling sore or tired, then it is very likely there is another aspect of your fitness that you may not have quite nailed in: RECOVERY.
Many of the recovery strategies I will be referencing today may seem simple, and sometimes we tend to brush off the simplest advice, thinking it couldn’t possibly be SO easy or simple. Or maybe we think it is so basic and easy to do we assume we will naturally do it, but we don’t ever actually implement the changes. If you have been reading my newsletters that I send to our email list, then a lot of this stuff will come as “review”, as I am constantly offering these tips to you via my newsletters.
But the point today is: are you actually implementing them?
Let’s take a look at some of these recovery strategies, and I would like you this week to take a look at your own personal habits and be honest with yourself if you are truly doing the work of what needs to be done to allow your muscles and body to recover after strength training. I think most people can stand to improve on almost all of these aspects.
I want you to ask yourself these questions and statements and answer them honestly. If you answer NO to any of them, I invite you to take a look at your habits surrounding that category, and email me with your results on how you are doing!
Recovery Self-Assessment Quiz
Water – Are you getting enough water?
Questions to ask yourself:
- Is my urine light in color?
- I choose water over sugary drinks regularly.
- I have routines surrounding my water intake, such as drinking a glass of water before, during, or after all meals
- I keep a water bottle on me throughout the day
Sleep – Am I getting enough sleep?
Questions to ask yourself:
- Am I waking up feeling rested?
- I do not feel the need to take naps during the day
- I do not fall asleep at improper times, such as while riding in the car or while watching television
- I do not wake up for multiple hours throughout the night
Nutrition – Is my nutrition in alignment with my goals?
Questions to ask yourself:
- Am I refueling with carbohydrates for energy after my workouts?
- Am I consistently consuming protein throughout the day?
- Do I include a source of fiber at every meal?
- Do I eat mostly whole foods?
Movement Recovery – Am I giving my muscles and joints an opportunity to recover well?Questions to ask yourself:
- Do I take the time to properly stretch after workouts?
- Do I add an additional recovery element to my training such as hot tub, massage, or foam rolling?
- Do I add an active recovery day into my schedule, with low impact physical activities such as walking, swimming, cycling, rowing, or gentle yoga?
- Do I practice at least one mobility exercise per day?
Reduce Stress – Are my stress levels affecting my body’s ability to properly recover?
Questions to ask yourself:
- Do I practice mindful breathing?
- Do I have an outlet for my stress, such as journaling, meditation, a good support system, exercise, or relaxing activities
- Do I take the time to plan, prioritize, and plan my days?
- Do I actively de-stress by partaking in hobbies and playful physical activities that I enjoy?
Alcohol – Is my alcoholic intake affecting my body’s ability to properly recover?
Questions to ask yourself:
- In the last 3 months, I have never felt too sick or tired after a night of drinking to proceed with my next day’s planned workout
- In the last 3 months, I have never lost sleep after a night of drinking.
- I do not think that my alcoholic intake has an effect on my current weight
- In the last 3 months, I have not drank more than 1-2 alcoholic beverages when I drank, and I do not drink more than 1-2 days a week.
Now if you answered a lot of NOs here, please do not feel bad or discouraged. This assessment is a good starting place to helping you realize what you need to improve on. As mentioned earlier, I am consistently talking about these things, and if you slowly start implementing these changes one by one, you will get there. Remember, it is about consistency, not perfection. A quick reminder here I am a nutrition coach if you need some additional help in that department. I would love to hear from you about your results, email me at carlyleasurefitness@gmail.com. Let me know how Inspire Personal Fitness can help!
Talk soon,
Carly Leasure, CPT, CNC, WLS
