Here is What I am Doing January 1-21: The Pursuit of Recovery!

De-Stress, Sleep Better, Eat Less, Drink More Water, Low Intensity Cardio & Mobility Days

Finding Time to Relax

This is my focus for the New Year! After several weeks (from Thanksgiving to New Year), I am burned out. I know I'm not the only one who is tired from late nights, too much food, end-of-year work and school-year stress, social events, family gatherings, busy travel, (maybe illness?), and just a hectic several weeks. The loss of our family dog did not help things either. Here is why I am recommending this: the key to both longevity and optimal performance (young or old) is mastery of recovery. 

So, here is my plan - actively pursue recovery for a few weeks:

De-Stress: Breathe, walk, stretch, get off the phone and computer, and relax. This is needed as I can feel it affecting other areas of my life (workouts, mood, sleep, etc.). Before chasing a new fitness or work goal, I need to be fully recovered first. So, I am calling a time-out and doing a few things, like organizing my office, decluttering my work and living areas, and being intentional with my breathing, napping, and resting.  Here is what happens when you do not learn how to de-stress:

Stress and the Body Infographic from Heart Math | 

Sleep Better: This is by far the most critical piece of the puzzle as good sleep means you recover from stress (all stress - physical, mental, emotional, mood, etc). No fitness goal will work without good sleep, so make this the cornerstone of new habits you create - going to bed earlier (set alarm for 1 hour before bedtime), no bedtime phone scrolling (read a book/magazine instead), keep bedroom cool/dark/quiet, practice bedtime breathing, and gratitude.  Try earplugs, an eye mask, and a fan to set the sleep mood if other people in the house are still active. Then, upon awaking, get morning sun on your face as soon as possible, as it will help set your circadian rhythms to sleep earlier that evening. 

Move More - Eat Less (& Better): I know this phrase irritates some professionals in the nutrition/fitness industry, as it oversimplifies what we need to do to maintain a healthy weight, but it is true. As Americans, we as a country do not move enough, and we eat too much. An easy fix for this is to walk more and practice portion control with your food. Of course, make good food choices, but still have portion control. Don't starve yourself, but don't overeat either.  We need to eat to recover from all stresses and to get the energy we need to do the things we need to do (work, school, chores, workouts, etc.). How you eat affects your sleep. 

Drink More Water: Hydrate but don't over-hydrate. Drink when needed throughout the day and use water as a replacement for sodas, high sugar drinks, and even caffeine, especially in the afternoon, as it will affect your sleep at night. Add electrolytes, as higher doses of water can release some salts like sodium, potassium, calcium, etc. from the body.  Definitely add electrolytes if sweating profusely.

Low Intensity Cardio & Mobility Days: Go easy, depending on your current fitness level. This may be walking for most people, but it could be a steady dose of zone 2 cardio (lower heart rate zone). Doing easy workouts like mobility Day or the Systems Check workout are ideal for the first few weeks of the year as they establish the habit of training, provide an easy on-ramp to fitness, and help even the highly trained and poorly fit individuals de-stress naturally. 

My favorite combination: Mobility Day Plus These Stretches 

Related Articles on the Topic:

My Mobility Day Video Walk-Through

Mini-Mobility Day As a Cooldown or Warmup

Mastering Recovery - Your Mobility Days Are Recovery Days, Technique Days, Easy Days, BUT Life Changing Too. 

Recovery Defined Fully

Longevity and Optimal Performance = The Mastery of Recovery

Here are some of our tools for the mobility day:


Hyper Volt, Ryobi Orbital Car Buffer, massage balls, foam roller, hard plastic half balls to help work out any knots that are not loosening with just stretching and dynamic stretching. 

Training is What We Do: 

Need Programming for Fitness Tests and Beyond?  We are all about getting you TO and THROUGH your future training program.  See how that works.  

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