YOUR 2024 BRAIN BRAWN MINI RESOLUTION EXERCISE INTRO: WEEK 4

CHOOSE YOUR TRACK: BEGINNER OR INTERMEDIATE
 
Click below for this week's mini resolution tailored to your needs & goals—at the beginner (starting a new routine) or intermediate level (optimizing an existing routine):

Click for Track 1 - Beginner

Click for Track 2 - Intermediate

​Week 4

Happy Monday! Please click above for your tailored mini resolution track.

Today, in Track 1 we're discussing what's next... and in Track 2, we explore mind-body exercises.


...Now how about some R&R?

By now, everyone may be feeling the effects of their new exercise program... maybe you notice some new/different aches and pains?

What is the value in a rest day and what are the means of 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 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 versions. And here is some additional information on foam rolling.
  
  
• Stretching – is an essential recovery tool and 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 – as an adult, did you outgrow baths? Maybe it’s time to revisit the benefits of a relaxing bath with Epsom Salt Baths

It is advisable to schedule an occasional rest day. How often you need those rest days will be determined by how hard you are working (i.e., harder work = need for more rest). If you don’t schedule it, your body will schedule it for you!