TODAY’S MINI RESOLUTION EXERCISE • WEEK 4

View this post with graphics in your browser

Rise and shine! Ready for Week 4?
 
Choose your track: Beginner or Intermediate!
 
And be sure to keep reading below for important info about rest and recovery.

For questions or assistance, email your Motivated Mondays Coach Michele McCambridge: [email protected]



AN IMPORTANT NOTE ABOUT REST & RECOVERY

By now, you may be feeling the effects of your new exercise program, like new or different aches and pains. Let’s talk about rest and recovery!

It is advisable to schedule rest days into your routine, as proper rest is crucial to the body’s replenishment of vital nutrients to your muscles. Just how often you need those rest days depends on how hard you are working. Harder workouts = more rest needed. If you don’t schedule it, your body will schedule it for you!
 
So, what exactly is the value in a rest day and what are the means for facilitating active recovery?

A rest day doesn’t necessarily mean a day on the couch with a pint of Ben & Jerry's.
 
Active recovery facilitates healing by delivering nutrients to the muscles via increased blood flow and is typically a better option for healing than a Netflix binge.
 
A few active recovery options include:
 

• Massage: this can be a pricey option. Here are some tips for keeping costs down.

 

• Foam rolling: this is a form of myofascial release, essentially self-massage, but not exactly as enjoyable. Foam rollers are fairly inexpensive on Amazon. Here are a few highly rated options, and here is a guide on how to foam roll.

 

• Stretching: an essential recovery tool, stretching is an important aspect of any comprehensive fitness program. Here is a link to a simple full-body sequence of stretches you can do at home.

 

• Bath time: have you outgrown baths as an adult? Maybe it’s time to revisit the benefits of this relaxing recovery technique with Epsom Salt Baths!