The Escape 21 day challenge part 2

This challenge is now in full swing and lives are beginning to change by implementing new habits of exercise and better eating . Over the next few weeks in order to help motivate and support all of our participants we will be sharing relevant information to help you get the most out of this challenge. This week's post is about the important topic of rest and recovery as well as how to implement it to your life during and after this challenge.


Before we go into the how to recover, you will need to understand why you should recover and what will happen if you don't take the time to practice this point well enough. First of all, as you learned from this series last week- your body must be overloaded in order to see results from your training. In order to do that you have to enough energy to do so. So if you work out too frequently and are trying to do so; you will end up not being able to accomplish this task and getting the body that you want.

You probably will end up overtraining due to lack of recovery. Overtraining will lead to things such as a lack of motivation, colds, flus/ other sicknesses, as well as joint damage and other health problems. But most of all if you are trying to change your body composition, this effect will be counterproductive, leaving you either heavier or "skinny -fat" wherein your body will get rid of muscle and keep your fat and trust us that is no that look you want!

So you will want to recover from your training if you want real and lasting results! Now recovery doesn't necessarily mean that you will simply be passive and just sitting on your keister somewhere while binge watching your favorite show. In fact, a good recovery should involve you do stuff, just not as difficult as your hardest training sessions.

As I stated before, recovery isn't just sitting around; if you have to do that to recover too often it simply means that you are probably training too hard for your present threshold and most likely are headed to overtraining. (Which could lead to you not getting to your goals.) Now get me wrong if that happens occasionally, that's cool and won't mess up your overall goals long-term. You will just probably want to fullly rest a day and get recharged and ready to kill it again.

However, the recovery that I am mostly speaking about is an active recovery- as you may know, Escape is a movement center. Which entails more than just exercising in a team training or a small group session. But it is rather a active lifestyle, involving walking, doing things such as gardening and yard work, cleaning your house, training mobility and stability, hitting the rower and so-on. This type of active lifestyle will lead to better recovery from difficult workouts and help you burn more calories daily leading to better health and bodies.

In addition to this there are other approaches that one can take to aid in this process of recovery to kill it each and every session.

1. Breathing:

Deep breathing as used in yoga is a great way to help you recover from a difficult session or a stressful day. Below is a video of Coach Moses demonstrating how to do this drill.

2. Sleep:

This may be the best way and the most important part to being healthy, brain function and for today's topic, recovery. Yet, it is often not done properly. If you want to get the most out of this challenge, you will need to get 6 to 8 hours of quality sleep a night. This may mean that you will have to skip a certain show or DVR it to watch it later and or cut back a little on work.

Or you just may have to better manage your time. Whatever it takes, do it and get your sleep. If you do, you will get all kinds of great benefits, including better fitness results, an elevated metabolism, increased productivity and much more. So get your sleep, if you want a better life!

3. Nutrition:

Training for results and overloading your body depletes your body of needed nutrients and requires that you put them back in to aid in recovery and that you are also draining it as well with what you eat and drink.

There is also the damage that your muscles, tendons and ligaments that can occur as you train. That is why you will need to do light days, take full days off and get enough sleep as well as also to eating a good amount of protein to help heal this damage. That can come in the form of meats, eggs, dairy and various protein powders to do so.

Make sure to eat well to recover and get your protien in each day!

4. Foam rolling/ Stretching:

Our bodies can get sore and tight as we train hard and as result, a big part of any recovery program should involve stretching and using a foam roller; either throughout the day or after you have finished your session. This also gives your body the signal that the session is over and that it is time to begin to cool down and recover.

As a bonus, the cool down part after your session, if done properly may help your sleep quality!

5. Low Intensity Cardio:

Getting oxygen in is scientifically linked to decreased inflammation and quicker recovery times and as a added benefit you will use mostly fat for energy. Helping you chisel your physique even more and enabling you to get the body that you want.

Just make sure to keep your heart rate in the low to mid ranges to achieve this awesome benefit.

6. Do something that you like:

Recovery has everything to do with the stress of training , so take the time to do something that you like . Such as:

Watching a show that you like. Taking a hike, walking your dog and whatever you like within the realm of your food plan! :) Just have some non training/ working out fun.

In closing, experiment with these principles and make sure that you are doing something to recover and get ready for the next session to kill it again and again and again!

We will see you again next week to talk more about movement and safety as you train.


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