Hi Team
I just wanted to share with a quick email I wrote to Becky today to help her with her recovery and results.
She by the way is killing it, already losing an inch off the hips and an inch off the waist in 6 days.
She also told me that it was great to be involved with us as its the first time she has been to a fitness session and not felt an “idiot”- her exact words!
Anyway this email I sent……”
REST , REGENERATION & RECOVERY
————– Rest————
Now without writing song and verse about this, rest describes the time that you sleep, read fiction, and spend time with very little external stimulation. Now on sleep, I need you to get to bed before 10pm 5 nights per week as this is the time that we can dramatically reduce stress and aid recovery of the bodies cells.
Now obviously if you end up working a shift pattern that dictates that you work during these times, as some of my clients do, then you need to shoot for 8 hours of good quality sleep as soon as you finish work if possible.
The sleep will help improve your testosterone levels and HGH (human growth hormone) levels to ensure your metabolism is fired up when you are awake.
oh, by the way REST is rest, not shopping
The recovery aspect is encompassed by a blend of nutrition, active recovery and foam rolling. Now the nutritional aspect really is covered by the fact that you are following the Hot to Trot Nutritional Plan, but you can make sure that you are eating plenty of variety in terms of your protein.
This is so important in and around the time of exercise. Getting protein in at that time aids muscle repair and aids the metabolism to burn calories at rest. Not a bad deal if you ask me, you get to eat clean, healthy sources of protein whilst your body then burns calories during your recovery!!
——————-Regeneration——————–
Regeneration really describes looking after yourself in between sessions, perhaps taking a massage, using your foam roller, going through your stretching routine, drinking plenty of water and doing any mobility circuits that you have been given.
————————- Recovery————————–
Key to recovery is magnesium as it helps to reduce muscle tension and aids liver detoxification. It is also awesome at helping reduce cravings for chocolate or sugary foods. With that I recommend zinc as this really helps with repair of cells after exercise.
You will have noticed they both appeared in my Top 5 supplements list in the New Member Handbook. As always try to get as much as possible from whole foods, but if you feel like you need to top up to help recovery , consider a supplement form.
I have popped a link below to a video I have put together on how to foam roll. Foam rolling in short, is like a self massage, it helps to relieve muscle tension, break up adhesions as a result of a lack of oxygen to the muscle tissue.
This can be caused by a collision or even just by working the muscles hard. I actually foam roll every day, in a bit of a sadistic way i quite like the pain as i feel much better afterward
Click HERE to see the video of how to get it done.
Right, have a cracking day and I will be in touch again soon.
MATT ”
p.s. I will be releasing information on a the open date for entry to the next Blast Fitness Camps in Launceston soon,it looks like I will only have a few spots as September is already booking up- its that back to school time. I’ll keep you posted though
P.P.S. Details of the Blast Online Programme can be found HERE (I will be giving a free copy of my Hot to Trot Cook Book to anyone who takes action in the next 48 hours on this programme)
