Tips For Recovery

It's never to late to take care of yourself.  When your body's functions get compromised, you will have no choice if you want to get better. Use these simple steps below to help you get started on the path to recovery.

 

Stress Management

Sometimes the hardest thing and the right thing are the same.  You need to let go of everything that is stressful in your life. Surround yourself in a positive environment as much as possible.

Nutrition Therapy

Nutrition provides the building blocks of life.  Consume foods that are natural with no preservatives. When your body is under tremendous amounts of stress it needs a constant flow of nutrients to function optimally.  Try to eat balanced meals and snacks every 3 hours to help stabilize the body preventing a catabolic state.

Mind Over Matter

Whenever you find yourself doubting how far you can go, just remember how far you cave come. Remember everything you have faced, all the battles you have won, and the fears you have overcome.  You cannot change the past. Focus your mind on the future when your health will be better.

Believe in Yourself

Sometimes the people around you won't understand your journey. They don't need to it's not for them. Don't depend on the support of the others to help you get better. Change comes from within. You alone have everything you need to get better.

Stay Positive

Life isn't about waiting for the storm to pass.  It's about learning to dance in the rain!  No matter how bad you feel, there will come a time when this bump in the road will be a distant memory of the past. Stay focused on that time.

Take Charge

You can't start the next chapter of your life if you keep rereading the last one.  Take it upon yourself to make the changes in your life that support your well being. You may not always end up where you thought you were going, But you will always end up where you were meant to be.

Embrace The Future

Life always offers you a second chance, It's called tomorrow. Live with no regrets. Only look back to the past to see how far you have come.

Reward Yourself

Your body has gone through enough abuse.  Reward yourself with a nice message, or anything relaxing.  Your body will thank you!

Breath

Focused breathing will help balance the nervous system and relieve stress. It's like exercising without the physical stress of the exercise.

Enjoy Nature

Going out in nature is a great way to relieve stress. Whether you go for a walk, or sit by the water, it's a great way to release feel good endorphins.

Tips to prevent overtraining

The best way  to avoid any health issues is to avoid overtraining in the first place. Use these simple tips below as a guideline to keep your body functioning at 100%.

1 Have a plan

Know what you are setting out to accomplish. Have realistic goals with a clear path to achieve them. Make sure your goal has your bodies best interest in mind.

Establish a baseline

Have full blood work done to establish a baseline.  This will be a key reference point to make sure you are training and recovering properly.

 respect your body

Working through pain or an injury does not make you tough. It makes you foolish.  Your body is telling you there is something wrong, LISTEN!

Rest

Training provides a stimulus to the body. Super-compensation only happens during rest when the body rebuilds itself.  Make sure any exercise plan includes rest.

5 Nutrient Timing

Training breaks down the body. To combat high cortisol levels,you will need to spike your insulin right after training to lower them.  This is done through carbohydrate intake within 30 minutes after training.

 support

Take supplements that will support your bodies systems to help aid the body in recovery.  Adrenal and thyroid supporting supplements are essential.

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Review

Recheck your blood work during the period of your heaviest training loads. See if everything still looks the same.  If not make adjustments accordingly 

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Weight Management

If your sport requires weight loss, do it in a responsible way. When you do not consume the proper nutrients, the body will find them from within. Cutting weight to quickly, or through starvation adds a lot of stress to your organs. 

Put Your Wellbeing First

Just because others may be doing something, doesn't mean its right for you.  Take into consideration what your limits are, and stay with what works best for you.

Educate Yourself

Don't rely on doctors to get you out of a jam. Typically they only treat the symptom and not the cause. Know what effects training can have on the body, and monitor your own health.

Overtraining Facts

 Stress Is Stress.

Stress is any stimulus that is placed on the body.  It doesn't matter if it's physical stress from exercise, mental stress from a relationship, or an environmental stress through food or harmful chemicals.  They are all detrimental to your health and should be kept to a minimum.

 Overtraining Is Early Stage Adrenal Fatigue.

The body creates the stress hormone cortisol from training stress. Cortisol is produced by the adrenal glands. When you exercise you are stimulating the adrenals. The adrenals also produce hormones that help regulate your metabolism, immune system, blood pressure, stress resistance, and many other essential body functions.  

 You Only Get Stronger When Rest.

Exercise is a catabolic activity.  If you keep putting yourself in a catabolic state your body will eventually break down. Rest will help your body repair and rebuild itself putting you in a anabolic state that is desirable.

 Having Low Body Fat Is Unhealthy.

While having a low body fat may look good, and in certain sports help with your performance, it is unhealthy to maintain unless you are on drugs.  Being too lean for too long will deplete your body of essential vitamins and minerals causing unforeseen health issues.

 Your hormones don't lie.

Over exercising is catabolic and depletes the body. Your body  will try to adapt to whatever situation it is in.  In an attempt to adapt, your anabolic hormones will be reduced due to the training load. With this reduction of anabolic hormones, your recovery ability becomes impaired. Over time this depletion can have negative health effects.

 Carbs Are Your Friend.

When you exercise your body produces cortisol the main stress hormone. Insulin helps suppress cortisol.  Carbs will increase insulin, which when timed within 30 minutes after a workout will help your body recover faster. 

 Coaches May Not Have Your Best Interest.

Coaches usually give generic workouts to their clients as a form of motivation for the client. Most coaches base their experience from what they have studied, not experienced. Without  personal experience they cannot relate to your individual issues that may come up.  Usually they will blame you for their incompetence.

 Your Mind Is Stronger Than The Body.

The mind can make or break you. When your body talks to deaf ears things can go wrong. Simply pushing through because it is part of the plan despite how you feel can lead to problems down the road.

 You Do Not Loose Fitness Missing Workouts.

If you feel guilty about missing workouts, be careful, your hobby may be turning into a addiction. Everything doesn't always work out as planned. Instead of adding more stress to yourself, take the day off. Your body might thank you with an even better performance.

10  Being Fit Is Not The Same As Being Healthy.

Exercise can become a means to a healthy life, but when it becomes an obsession, things can go wrong. If you are constantly beating up your body, not resting, pushing through injuries, you will be fit, but your body is far from being healthy as you flood it with inflammation.

We pick up the pieces that your coaches left behind!

John Badessa
fit2besick@gmail.com

 

 

Rhode Island

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