ARE TWO-A-DAYS NECESSARY?

You know those try hards who brag about putting two-a-days in the gym so that they can make gains? Yeah, they're screwed. Might sound impressive but before you go freaking out that you should be getting in the gym more than once a day, lets talk recovery.

The progress you make in the gym, the effort you put into your diet, and how hard you are following your program/protocol is NOTHING without you taking recovery seriously. Your body is a temple, you've heard it before. And hammering away at it every day without properly caring for it, is only going to lead you to either hate the gym because you burn yourself out, or injury.

I was one of those "need to workout 7 days a week" gals for a long time. But I quickly began dreading the gym. Which was strange to me, because that was my passion! What was I doing wrong? Basically, my body was begging me for some time off. It was like "YO WE TIRED, PLZ GIVE ME REST". So finally I listened, and began taking 1-2 days off a week. I also started going to a chiropractor regularly, warming up properly, stretching after my workout, and making sure I was focusing on getting in my micronutrients. And guess freakin what? Once I made that transition, I started to feel 100 times better when I woke up in the morning, when I worked out, and when I went to bed at night.

People who workout twice a day or spend hours in the gym are actually de-railing their progress. They're not giving their body adequate time to recover which in turn means their simply wearing and tearing themselves down. Proper recovery can make or break your progress, so lets talk about some tangible ways you can get on top of a recovery protocol:

1. Warming up. No, I don't mean kicking your leg back and forth a couple times and calling it good. I'm talking 20 minutes dedicated to ensuring your muscles and joints are warm and you have adequate blood flow. I recommend starting every workout with 10 minutes of the stair master or a fast-paced/high-incline treadmill. You should be SWEATING before you even begin your workout. Follow that by 10 minutes of dynamic stretching, targeting your whole body, not just the muscle group you plan to train that day. You will be surprised how amazing your workout is, if you give yourself a quality warm up.

2. Stretching. It's impossible to stretch too often. Stretching needs to be incorporated into your daily life at least 2-3 times per day. Ideally, you should be stretching your entire body out when you wake up, after you workout, and before you go to bed. Stick to dynamic stretching before workouts, but use static stretching any time throughout the day. Stretching is much more comfortable for your body if your muscles are warm, so try using a foam roller to roll out your muscles and get blood flowing before you do your stretches.

3. Physical therapy. By this I don't mean you need to go to a physical therapist. But I do mean you need to give your muscles and joints therapy. Part of this is stretching but another is going to a chiropractor, massage therapist, cryotherapy, acupuncturist, cupping, anything that is going to help you're muscles and joints feel good. Whichever you choose is up to you, but having a professional actually work on your muscles and joints is key to solid recovery!

4. Stress relief. This might be the most important tip I'll leave you with today. Take 1-2 days a week away from the gym to give your mind and body relief from any strenuous activity or stress. Whether it be going for a long walk outside, gardening, going for a bike ride, meditating, taking a yoga class, DO IT! Make sure you incorporate a day dedicated to your well-being, specifically your mental state.

5. Micronutrients. I know us fit people stress macronutrients like there's no tomorrow. But sometimes micronutrients get left behind and we HAVE to remember that they are just as vital to your body's wellbeing. Making sure you're taking in enough vitamins and minerals is essential in helping the body recover and function at its highest capacity. Eating lots of vegetables, fruits, taking a multivitamin, taking a greens supplement, can all help with the overall functionality of your muscles and joints.

6. Post-workout meal. I've heard people say that they're not usually hungry right after a workout (weird, but ok), and that's ok! The whole "need to get a protein shake in right after your workout or you'll lose all your gains" thing is pretty much a myth. BUT, it is important you take in some sort of meal within an hour or two of your workout. Specifically, carbohydrates and protein. Protein is essential for your body to build muscle and recover, and carbohydrates refill your glycogen stores also aiding in recovery.

Your body can't function at its maximum potential without proper recovery methods in place. If you're pushing your body day in and out without giving it what it needs to operate at its best, you aren't doing yourself any favors. Warm up, stretch, go get a massage, go for a walk, take your vitamins and eat yo food!