Ok, so you made it through your first workout at Wildfire Fitness... now what?
Well, NOW you're feeling fatigued, stiff and maybe even sore!
Well, NOW you're feeling fatigued, stiff and maybe even sore!
Believe it or not, this IS good news and it IS normal. It means that your workout was effective and those sore areas are the proof. Remember
that exercise temporarily stresses the body causing it to remodel
itself so it can be better in the future. It's during this recovery time
that you actually gain the strength, ability and change you came for.
To get the most out of your workout experience with us, though, it's important to learn what you can do to recover properly. Follow these recovery tips to help you maximize your fitness efforts and create the strong, shapely body you want:
RE-HYDRATE. "Water is life's mater and matrix, mother and medium. There is no life without water." ~ Albert Szent-Gyorgyi, biochemist
During exercise your body is losing fluids. Since your body is composed primarily of water it's important to restore those fluids post exercise. Additionally, our metabolic system requires water to function optimally and efficiently. Remember that every time you workout, your body is taken out of it's desired homeostasis and put into a state of temporary chaos. While this is desired in order to get the training response (firmer/bigger muscles, stronger cardiovascular system, fat metabolism, etc), you must help your body prepare, perform and recover properly. So, don't just drink water during your workouts, hydrate throughout the day.
SUCCESS ACTION: Drink at least 6-8 cups of water daily. If you workout hard, however, for optimal performance you likely need to aim for as much as half your body weight in ounces.
EAT CLEAN. "To eat is a necessity, but to eat intelligently is an art." ~ La Rochefoucauld
After you workout, your body needs nutritional support in three key areas outside of hydration: protein and omega-3 fatty acids for muscle repair and growth, and carbohydrates for energy and glycogen replenishment. Research has shown that your body is most receptive to these nutrients one hour post-workout.
SUCCESS ACTION: What you keep in your kitchen should reflect your goals. If it doesn't reflect the healthy person that you want to be, it's time to go shopping! At a basic level, load up on fresh and frozen vegetables (especially the green kind!), lean proteins (e.g. chicken, fish and legumes), whole grain carbs (e.g. oats, barley, quinoa, buckwheat and brown rice) and fruit. Limit or avoid processed food and junk food. Eat at regular intervals, every 2-3 hours as appropriate for the time of day you workout, so your body has access to the nutrients it needs. Additionally, research suggests that anti-inflammatory spices and antioxidants encourage recovery and strengthen your immune system.
MOVE & STRETCH. "Movement becomes habit, which becomes posture, which becomes structure." ~ Tom Myers
It may be tempting to avoid moving stiff and sore limbs but this is a big mistake! Under normal circumstances movement actually helps to remove metabolic by-products and shortens your recovery period.
SUCCESS ACTION: Continue to move and stretch, working out at a lighter intensity as necessary. Get a massage or use a tennis ball and a foam roller to do self-myofascial release, addressing trigger points and gently breaking up any adhesions that may tend to develop.
SLEEP. "Sleep is the golden chain that ties health and our bodies together." ~ Thomas Dekker
This important, yet highly important recovery component. During rest periods your body rebuilds the body structures stressed during your workout, and uses key hormones and nutrients for repair. Addionally, a lack of sleep can effect your appetite making it tougher to manage your appetite, increase your blood pressure and increase stress-related hormones to destructive levels.
SUCCESS ACTION: Focus on getting at least 7-8 hours each night and strive to accumulate 49-56 hours each week. Use a Goals Journal to write down and track the number of hours you sleep each night as well as your workout and eating habits.
Let us know if you have any questions or what we can do to assist you in moving closer to your fitness goals. Strive to get a little better, one percent, each day.
To get the most out of your workout experience with us, though, it's important to learn what you can do to recover properly. Follow these recovery tips to help you maximize your fitness efforts and create the strong, shapely body you want:
RE-HYDRATE. "Water is life's mater and matrix, mother and medium. There is no life without water." ~ Albert Szent-Gyorgyi, biochemist
During exercise your body is losing fluids. Since your body is composed primarily of water it's important to restore those fluids post exercise. Additionally, our metabolic system requires water to function optimally and efficiently. Remember that every time you workout, your body is taken out of it's desired homeostasis and put into a state of temporary chaos. While this is desired in order to get the training response (firmer/bigger muscles, stronger cardiovascular system, fat metabolism, etc), you must help your body prepare, perform and recover properly. So, don't just drink water during your workouts, hydrate throughout the day.
SUCCESS ACTION: Drink at least 6-8 cups of water daily. If you workout hard, however, for optimal performance you likely need to aim for as much as half your body weight in ounces.
EAT CLEAN. "To eat is a necessity, but to eat intelligently is an art." ~ La Rochefoucauld
After you workout, your body needs nutritional support in three key areas outside of hydration: protein and omega-3 fatty acids for muscle repair and growth, and carbohydrates for energy and glycogen replenishment. Research has shown that your body is most receptive to these nutrients one hour post-workout.
SUCCESS ACTION: What you keep in your kitchen should reflect your goals. If it doesn't reflect the healthy person that you want to be, it's time to go shopping! At a basic level, load up on fresh and frozen vegetables (especially the green kind!), lean proteins (e.g. chicken, fish and legumes), whole grain carbs (e.g. oats, barley, quinoa, buckwheat and brown rice) and fruit. Limit or avoid processed food and junk food. Eat at regular intervals, every 2-3 hours as appropriate for the time of day you workout, so your body has access to the nutrients it needs. Additionally, research suggests that anti-inflammatory spices and antioxidants encourage recovery and strengthen your immune system.
MOVE & STRETCH. "Movement becomes habit, which becomes posture, which becomes structure." ~ Tom Myers
It may be tempting to avoid moving stiff and sore limbs but this is a big mistake! Under normal circumstances movement actually helps to remove metabolic by-products and shortens your recovery period.
SUCCESS ACTION: Continue to move and stretch, working out at a lighter intensity as necessary. Get a massage or use a tennis ball and a foam roller to do self-myofascial release, addressing trigger points and gently breaking up any adhesions that may tend to develop.
SLEEP. "Sleep is the golden chain that ties health and our bodies together." ~ Thomas Dekker
This important, yet highly important recovery component. During rest periods your body rebuilds the body structures stressed during your workout, and uses key hormones and nutrients for repair. Addionally, a lack of sleep can effect your appetite making it tougher to manage your appetite, increase your blood pressure and increase stress-related hormones to destructive levels.
SUCCESS ACTION: Focus on getting at least 7-8 hours each night and strive to accumulate 49-56 hours each week. Use a Goals Journal to write down and track the number of hours you sleep each night as well as your workout and eating habits.
Let us know if you have any questions or what we can do to assist you in moving closer to your fitness goals. Strive to get a little better, one percent, each day.
TO YOUR SUCCESS!
