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.
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Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train, and obviously not the only way to train. But it offers the opportunity never to neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)
Increase Strength & Crush the PST / PAST
3 Weeks Strength - 1 Week PT / Cardio Focus
(16 weeks)
Tools To Get The Job Done Faster, Better, Easier
These programs are proven for the 40+ age group but they require a few new rules if you want to stay focused and able to train (regardless of where you are on the fitness spectrum).
I'd like to invite you to check out my critical article, Fitness over 40, 50, and into the 60s and beyond, at StewSmithFitness.com OVER 40 Section. so you can not only have more energy to be a better spouse and parent, and more productiveat work (without worrying whether you're on the right path or not).
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If you want to understand what it REALLY takes to get healthy and feel better again, develop the proper habits to succeed in your new life of health and fitness and create the "never quit" mindset in as little as 12 weeks... then Fitness over 40, 50 and into the 60s and beyond is definitely for you.
Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)
As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.
Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced.
Have you been thinking about getting back in shape but don’t know where to start?
Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of living, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for your age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.
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Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
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