By: Megan Lambert & Matt Nichelson
By: Megan Lambert
What exercises or workouts do you perform when you go to the gym? Maybe you choose the latest workout from a fitness magazine, search online for a “10-minute ab workout”, or ask your buddies what lifts you should do. Although these methods may work to an extent, they are not the most effective way to reach your goals.
Continue reading You Need A Coach
By: Megan Lambert
Previous posts have addressed topics such as foam rolling, voodoo flossing, stretching and flexibility, as well as active recovery techniques. Adding on to this theme, in the third part of the FIT series, we will discuss how to practically apply recovery techniques in your busy schedule.
5 simple ways to incorporate recovery techniques in your daily life:
- Take a break every 1-2 hours.
If your job includes sitting in an office chair or staring at a computer screen for eight hours a day, then this tip is especially applicable for you. Every few hours, make a conscious effort to stand up, walk around the room, do a few stretches. Give yourself a short break. Not only will your muscles thank you, but you may even return to your task more alert and focused.
- Carry a lacrosse ball in your purse or briefcase.
When you have a random five minutes at the doctor’s office or are waiting in the school carpool line to pick up your daughter, you could spend those five minutes scrolling through Facebook, Twitter, or Instagram. Or, you could use a lacrosse ball to target sore muscles from your workout the day before!
- Carry a gallon jug of water with you.
Are you drinking enough water every day? One way to hydrate is to keep a gallon of water in your car. That way, when your water bottle is empty and you are out of the house, all you need to do is fill it up again and keep drinking.
- Foam roll or stretch while watching TV.
It is easy to get sucked into mindlessly watching television to unwind at the end of the day. And it is a good thing to unwind! But, what if you devote 20 minutes of the hour in a half you spend on the couch working on your flexibility and mobility? That 20 minutes will go a long way toward reaching your goals.
- Start your morning with a mobility exercise.
Before brushing your teeth, eating your breakfast, or taking a shower, begin your day by performing one movement that will benefit your body and help your mobility. Some examples include rolling the bottom of your feet on a lacrosse ball, performing 10 slow squats, and doing a hip stretch. This way, you set a precedent at the beginning of the day that you are going to resist the urge to ignore your sore muscles and help your body recover.