Chew your food at least 30 times per bite. Taste, savour and practice mindful eating. This will help regulate your hunger and portion control, especially if you are used to eating too fast! This hack is also great if you are on restricting calories.
By now you will be in a routine of training with intention and consuming food that will fuel your performance. However, you may have noticed at times you may be a bit sore or feel fatigued from training. This is natural and expected at times and as such is why recovery is so important.
More is not always better
Rest is the only time your body repairs and essentially becomes stronger. By rest I mean time away from the gym. Rest also doesn't mean 8 hours on the couch watching Netflix.
You may have heard the term 'active rest'. Active rest is essentially some sort of active movement. Active rest is usually low intensity aerobic work. Active rest is used to flush the body's system, promote blood flow and mobility. For a balanced lifestyle I do recommend time away from the gym. I like outdoor activities such as
Surfing, walking, biking, hunting, walking the dog. The fresh air, vitamin D and being in nature will fresh the body and mind.
You might like to follow this up with a 15 min mobility session like the one below. This could be done prior to bed or when you find it convenient. I like to do it in the evening after the kids are in bed.
Other tips to promote recovery:
This bring us to the end of Fit@40 Ignite. I sincerely hope you have enjoyed the 4 weeks, gained knowledge, built better habits and above all improved your fitness and well being. If you have enjoyed training with mccarthy training and wish to continue I have a number of options available.
However, most suitable will be Fit@40 Membership programme. A group functional fitness programme @ $19 USD ($26 NZD) per month. For just over $6 per week you can continue your fitness and never have to worry about 'what todo" at the gym again. BTB
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