Ok, so you've been "sweating for the wedding" and you've made it through your first workouts... now what? Well, now you're feeling fatigued, stiff and maybe even a little sore... yay! Congratulations!
What the what? Yep, 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, performance ability and change that you came for. Wahoo!
To get the most out of that training time, 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 Fit Bride 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 when you're done. Additionally, your metabolic system requires water to work properly. Remember that every time you workout, your body is put into a state of temporary chaos. This is great for getting the training response (toned arms, firmer booty, tighter waistline, more stamina, less fat) , it's to your benefit to help your body prepare, perform and recover properly. So, don't just drink water during your workouts, keep the liquid love going throughout the day!
SUCCESS ACTION: Drink at least a liter of water daily. That's a little more than 8 cups. Keep in mind that if you work out hard and sweat a lot, however, you may actually need to aim for as much as half your body weight in ounces.
EAT LEAN.
"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: 1) protein and omega-3 fatty acids for muscle repair and growth 2) carbohydrates for energy and glycogen replenishment. Research has shown that your body is most receptive to these nutrients one hour after your workout.
SUCCESS ACTION: What you keep in your kitchen should reflect your goals. If what's in there 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 like chicken, fish and legumes, whole grain carbs like oats, barley, quinoa, buckwheat and brown rice, and fresh fruit. Limit or avoid heavily 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 like turmeric, garlic, ginger and pomegranates encourage recovery and strengthen your immune system.
MOVE AND 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.
GO TO 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 that training time, 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 Fit Bride 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 when you're done. Additionally, your metabolic system requires water to work properly. Remember that every time you workout, your body is put into a state of temporary chaos. This is great for getting the training response (toned arms, firmer booty, tighter waistline, more stamina, less fat) , it's to your benefit to help your body prepare, perform and recover properly. So, don't just drink water during your workouts, keep the liquid love going throughout the day!
SUCCESS ACTION: Drink at least a liter of water daily. That's a little more than 8 cups. Keep in mind that if you work out hard and sweat a lot, however, you may actually need to aim for as much as half your body weight in ounces.
EAT LEAN.
"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: 1) protein and omega-3 fatty acids for muscle repair and growth 2) carbohydrates for energy and glycogen replenishment. Research has shown that your body is most receptive to these nutrients one hour after your workout.
SUCCESS ACTION: What you keep in your kitchen should reflect your goals. If what's in there 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 like chicken, fish and legumes, whole grain carbs like oats, barley, quinoa, buckwheat and brown rice, and fresh fruit. Limit or avoid heavily 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 like turmeric, garlic, ginger and pomegranates encourage recovery and strengthen your immune system.
MOVE AND 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.
GO TO 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!
__________________
What's next?
- If you missed the previous PROJECT FIT BRIDE articles on how to get started on your wedding fitness journey -
BRIDAL FITNESS: THE NUMBER ONE THING YOU NEED TO DO TO GET FIT FOR YOUR WEDDING.
BRIDAL FITNESS: WHO'S ON YOUR #TEAMFITBRIDE?
BRIDAL FITNESS: 4 FIT MOVES EVERY BRIDE SHOULD MASTER.
BRIDAL FITNESS: HOW TO EAT LIKE A FIT BRIDE.
BRIDAL FITNESS: 4 FIT MOVES EVERY BRIDE SHOULD MASTER.
BRIDAL FITNESS: HOW TO EAT LIKE A FIT BRIDE.
- Want more help putting together your plan for your Fit Bride journey? Download our new eBook PROJECT FIT BRIDE. I've put together this starter guide to give you more strategies and simple steps you can implement now.
- If you need individual guidance creating your own wedding fitness success plan, CONTACT US at Wildfire Fitness to schedule your own brief complimentary phone consultation.
And remember, the sooner you start you bridal fitness countdown, the better!
To your success!
Let's connect!
Connect with Tami at wildfirefitness.com.
Connect on INSTAGRAM: www.instagram.com/pdxbridalfit
Connect on FACEBOOK: Portland Bridal Fitness (EXCLUSIVE GROUP)
Portland Bridal Fitness is powered by Wildfire Fitness based in Portland, Oregon.
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