Recovery

Here you will learn how to recover your body using the best equipment for recovery. If you have any questions about how to use anything please leave a comment below!:)

Weight Loss


For weight loss goals you will need at least 1-2 days of recovery per week. Your body needs recovery so that your body can heal and your muscles can rebuild. You need at least 7-8 hours of GOOD sleep each night, and since you will be working out you will be more tired. If you wake up in the middle of the night then it could be stress (physical or mental) that is causing you to do that. Your body needs that rest so it will be healthier and more efficient.

Strength and Performance


For improving strength and performance you will also need at least 1-2 days a week for recovery. There are a lot of people that think they can train every day, but it is possible that you CAN overtrain! Your muscles have to have time to recover, or they will not be efficient. You could have Kidney failure from overtraining, or get a disease called Rhabdo that can “break your muscles.” Some people who have done CrossFit have experienced these things. So you need your recovery days to keep your body healthy.

Equipment


Buy a Lacrosse Ball – This can be used to help with Plantar Fasciitis (an injury that occurs in the arch of your foot). You just roll the ball on the bottom of your foot and it can help it feel better. You can also use this ball to roll out knots in your shoulder, neck, or a stubborn one in your leg. You can roll over the knot, but you also need to hold it on the knot and apply pressure to release it.

Lacrosse Ball

Purchase a Foam Roller – They are perfect for loosening up the white webbing around your muscles called Fascia (myofascial release), and helping with the soreness in your muscles. When you use it, it ‘hurts so good’ if you are tight or really sore, but the more you do it the less it hurts. It is also a form of corrective exercise, and you can use it before or after your workout. If you have a knot you can hold it over the knot for a second, and then continue to roll (this can help release the knot as well). Learn more about foam rolling here!High Density Foam Roller

 

Buy the Grid Revolutionary Foam Roller – This roller is a little more advanced, and the only difference is that it is a little more solid and has trigger points. You can use either the long or short version, but I prefer the long one. Trigger Point Foam Roller

Purchase the Tiger Tail – This is perfect for rolling out knots in your muscles that happen very often if you are working out a lot. It is perfect for people who cannot get on the ground and use the bigger foam rollers above. Use it on your neck, low back, and everywhere else! See how to use it here, and where to roll based on your pain!

Only roll your knots for a few minutes! You do not want to rub your skin raw, because that will do more harm. It is also important to ICE the parts of your body that are hurting in order to decrease inflammation and relieve pain!

Buy Yoga Mats are perfect for stretching and doing yoga to loosen up those tight muscles. You can also use them on hard surfaces to do your ab workouts.Yoga Mat with a Strap for easy carry

Purchase the Precor StretchTrainer – This is a Stretch Chair. You sit on it with your knees on the pads and your feet in front of the pedals. You push yourself back and hold on to the handles to stretch your back. You can also stretch your hamstrings, glutes, shoulders, etc. There are also pictures on it to show you how to use it. Everyone I have showed it to loves it!

Precore Stretch Chair

 

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