In order to push yourself to your limit during each work-out, you must allow time for your muscles to recover.  Almost equally important to your work-out is the recovery process.  

During exercise, to adapt to the stress, your body breaks down tissue, uses energy and releases fluid.  In order to push yourself to your full potential take the time to help your body repair the muscles you’ve broken down during your work out.  Recovery time allows the body to repair tissue damage and restock energy stores.  Without enough time to repair itself your body will continue to breakdown, leading to many negative side effects like injury, and loss of strength, endurance, or energy.  In addition to a balanced fitness plan- and giving muscles 24-48 hours to recover before working them again- the basic’s of recovery include a proper warm up and cool down, a flexibility program, getting enough sleep, staying hydrated, and eating a healthy post-work out meal. 

“A good rest is half the work” –Proverb

This month, for once, I’m going to focus on rest and recovery- read on for tips and tricks on how to properly recover. 

MDM

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REFUEL TO RECOVER

Eating the right foods just before exercise can help keep your energy level high during a work-out, but refueling with the proper food after a workout is vital to gaining strength and muscle, and burning fat!

After a work-out replacing lost fluids with water and a electrolyte drink will help increase circulation, and deliver the vital nutrients your muscles will need for repair.

After a work-out you have a 30-45 minute window where your muscles will best absorb the nutrients they need.  Time and time again research has shown that combining a carbohydrate (fruit, grains, breads, pasta, rice) with protein (mainly meats including sea food, cottage cheese, quinoa, tofu, etc) results in much faster muscle recovery.  You post-workout meal should be the largest of the day.  Depending on your workout and activity level you should eat a carbohydrate to protein ratio of 2-4:1.

Sample Meal:

Tuna Sandwich with Side of Fruit

Men:

6 oz Tuna Canned in Water

4 Sliced Oro wheat double Fiber bread

1 Tbsp Mayonnaise

Mustard to Taste

.5 Tomato

.5 Cup Romaine Lettuce

1 Banana

1 Apple

Women:

3 oz Tuna Canned in Water

2 Sliced Oro wheat double Fiber bread

1 Tbsp Light Mayonnaise

Mustard to Taste

.5 Tomato

.5 Cup Romaine Lettuce

1 Banana

Chocolate Peanut Butter Banana

Post Work Out Shake:

Men:

2 Tbsp peanut butter

1.5 Cup NF Milk

2 Medium Bananas (raw or frozen)

2 Scoop Designer Whey Protein (or comparable powder)

Ice to taste

736cal/85g carb/ 22g Fat/ 59g Pro

Women:

1 Tbsp peanut butter

1 Cup NF Milk

1.5 Medium Bananas (raw or frozen)

1 Scoop Designer Whey Protein (or comparable powder)

Ice to taste

466 cal/ 65g carb/ 12g Fat/ 32g Pr

Combine all ingredients except ice, and blend thoroughly.  Add ice until you reach your desired consistency.

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10 Ways To Recover Quickly After Exercise

By Elizabeth Quinn, About.com Guide

About.com Health’s Disease and Coition content is reviewed by the Medical Review Board

1. Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout.  Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace.

2. Stretch. If you only do one thing after a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.

3. Cool Down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from your muscles and may reduce muscles stiffness.

4. Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

5. Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery.

6. Try Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body.

7.Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for Easing Tight Muscles.

8.Take an Ice Bath. Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury.

9.Get Lots of Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.

10.Avoid Overtraining. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.

Water is a key component in hydration, but it doesn’t work alone. In order to stay hydrated you also need minerals and electrolytes. Sodium, potassium, chloride, and phosphorus are the major minerals involved in staying hydrated. Drinking too much water alone can actually deplete our bodies’ levels of these important minerals.

Dehydration

Dehydration, through not in taking enough water or minerals, can foil your weight loss efforts, slow your strength gains, cause muscle cramps, increase your chance of injury, seizures, heat stroke, hypertension, and in extreme cases even death.

By the time you feel thirsty, typically it’s too late. Drinking before, during and after exercise is necessary for remaining hydrated. Also, the color of your urine is an indicator of how well hydrated you’re keeping yourself. Ideally your urine should look similar to diluted lemonade. Urine that’s medium to dark yellow (like apple juice) is a sign of inadequate fluid intake. Urine that is very dark yellow or brown can mean severe dehydration, muscle break down, and kidney issues.

Re-Hydration

Exercising adults should drink between 64-96 ounces of fluid each day. When exercises for more an hour or more, at 60% of your max or more, it’s important to replace the fluid and minerals that your body is loosing. Sports drink like “All Sport” or “Gatorade” are options, but typically contain artificial sugars, flavors, and colors that your body doesn’t need. Making your own electrolyte drink is not only way healthier, but will also save you cash!

Electrolyte Drink Recipe
1.5 tablespoons of sugar
1/4 teaspoon of salt
1/4 teaspoon of baking soda
1/2 cup of juice (No sugar added)
fill the rest with water

*Tip: try using less sugar with sweeter juices (like grape, apple, or anything tropical). Trader Joe’s has a great selection of 100% no sugar added juices!

While specific fluid intake needs depend on the person, and activity level, here are some basic guide lines to staying hydrated:

Before Exercise
-Drink 15-20oz 2-3 hours before exercise
-Drink 8-10oz 10-15 min before exercise

During Exercise
-8-10oz every 10-15 min during exercise
-When exercising longer than 60 minutes, drink 8-10oz of your electrolyte drink every 15 – 30 minutes.

Hydration after exercise

•Weigh yourself before and after exercise and replace fluid losses.
•Drink 20-24oz water for every 1 lb lost.
•Eat a 4g : 1g ratio of carbohydrate to protein within the 2 hours if exercising to replenish glycogen stores.

I’m going to take a break from my protein shakes for awhile J  But other than that I’m not too tired of my foods actually.  I plan to keep dairy to a minimum- I’ve just noticed less bloating, and more….regularity.  I also really want to keep the volume of vegetables I’m eating up.   

My campers did a really great job too!  I was very disappointed in the drop-out rate this time around, and the lack of interaction.  Those two factors seem to go hand in hand.  Next time we do this, I’m going to be sure to encourage more interaction between the campers who are participating. 

Daily Food Journal
Breakfast: Breakfast Burrito
2 Chicken breakfast sausage, 1 Heart Healthy Taco Size Tortilla, ½ tomato, 1 Tbsp light sour cream, 2tbsp salsa, cilantro, 3 egg whites,

Lunch: Shrimp Stir Fry
20 Shrimp, 2cups, Broccoli, 10 Snap Pea’s, 2 tbsp soy sauce

Dinner: Chevy’s – CHEAT MEAL
Chevy’s Fajitas, and 3 Margaritas

Snack 1: 4oz Tuna Salad
4oz Tuna, 2Tbsp Mustard, 1 Pickle, ½ tomato, chopped onion

Snack 2: Chocolate Mint Protein Shake
2 Scoops Designer Whey, 6oz Almond Milk

Daily Totals: I don’t even want to know….it was good too!

 ~MDM

 It’s also very encouraging to see all the great results my clients have gotten.  One of my clients has thinned out so much in the face she looks like a new women, another’s abs are flatter then ever, and still another looks like she’s literally shrunk all over.  I’m so proud of everyone!!

I had more people drop out than normal, which always is upsetting for me, but I’m trying to focus on all the people who were successful.

I’ve been trying to put together what makes for a more or less successful diet.  For me, it really depends on what’s going on around me.  The negative I have in my life, the harder it is for me to stay on track with my eating.  The solution?  GET RID OF ALL THE NEGATIVE….okay that may be a little unrealistic.  But there are some negatives that I could remove, and others that I could minimize.  It’s all about taking that first step, and concentrating on my goals.

This cleanse has been a really positive experience for me.  Surprisingly enough that clear mind and increase in focus has really help me realize what I need to do stay on track.

Daily Food Journal
Breakfast: Breakfast Scramble and Blueberries

2 Chicken breakfast sausage, 1c mushrooms, 4 egg whites, 1/2c blueberries

Lunch: Chicken Stir Fry WITH BROWN RICE
6oz Chicken Breast, 2cups, Broccoli, 10 Snap Pea’s, 1/4c brown rice

Dinner: Quinoa, 6oz Talpia, Broccoli

1/4c Quinoa, 6oz Talpia, 2c broccoli, 2tbsp Soy Sauce

Snack 1: Turkey Tomato Roll Ups
8 slices turkey breast, 1 tomato

Snack 2: Vanilla Protein Shake
2 Scoops Designer Whey, 6oz Almond Milk

Daily Totals: 1565cal/40g fat

I’ve had injury after injury lately, so my work-outs haven’t been as intense as normal.  I’m actually glad because once my current injury heals; my metabolism will get a kick-start from the increase in the intensity. 

I really wanted to add fruit back in first, but instead I chose whole grains to prevent a sugar over load.  Today I added strawberries and brown rice back in…all I can say is mmmmmm. 

Daily Food Journal
Breakfast: Breakfast Scramble and STRAWBERRIES

2 Chicken breakfast sausage, 1c mushrooms, 4 egg whites, 1/2c strawberries

Lunch: Chicken Stir Fry
6oz Chicken Breast, 2cups, Broccoli, 10 Snap Pea’s

Dinner: Shrimp Stir Fry

1/2c Brown Rice, 20 Shrimp, 1/2c broccoli, 20 Snap Pea’s, 2tbsp Soy Sauce

Snack 1: Turkey Tomato Roll Ups
8 slices turkey breast, 1 tomato

Snack 2: Vanilla Protein Shake
2 Scoops Designer Whey, 6oz Almond Milk

Daily Totals: 1400cal/36g fat

Okay I may be a little delusional, but I swear trader joe’s turkey bacon taste’s like holiday ham!!  I took a break from eggs, and then had them boiled instead of scrambled- and they were tasty!!

Tuesday is basically Wednesday, which is ½ through the week, and almost Thursday…and then before I know it it’s Friday, and we all know the weekends fly by SOOO I’m on track, and excited to finish strong!! 

It’s nice to be done with the cravings, but I still can’t wait for my regular meal plans back!  Greek yogurt…granola….apples…..sandwiches…mmmm….

In the mean time I’ve been stir frying anything…any meat +any veggie combination+1 tbsp soy sauce + olive oil spray= breakfast, lunch, or dinner! 

Daily Food Log:

Breakfast:  6oz almond milk, 2 tbsp fiber sure, 2 tsp cinnamon, and 2 scoop designer whey

Lunch: 2 Trader Joe’s Garlic and Herb Sausages, 20 snap pea pods, 2 tbsp soy sauce

Dinner: 6oz chicken breast, 3 cups romaine lettuce, 1 tomato, ¼ cup salsa

Snack 1: 2 tbsp almond butter, and 4 celery stalks

Snack 2: 2 tbsp sun flower seeds

Snack 3: 6 slices turkey bacon, 2 boiled egg whites, and 1 tomato

Daily Totals: 1385 calories, 63g fat, 96 ounces water

Eating five 300 calorie meals really works better for me, I’m going to try that route tomorrow!
~MDM

I have been pretty low energy today, but that may be from an overall lack of calories.  I tell my client between 1200-1500calories for women and 1800-2500calories for men per day, 1200/1800 calories being the bare minimum.  I know the dangers of eating too few calories, low energy, slowed metabolism, muscle loss, etc…I am a lot more active that most in my day-to-day life, plus I’m also younger meaning my metabolism naturally is faster (don’t worry not much faster).  I’ve been making my min 1200 also, but I’m going to try to get up to 1400 or 1500 these next few days and see if my energy picks up. 200-300 calories may not seem like much, but over a week that’s 1400-2100calories.  I’m loosing a whole days worth of calories (which is energy), protein, and nutrients.  I’ve also been craving fat (nuts mainly) which can also be a sign of too few calories.

I’m actually glad I started this! (I’ll be more glad when I finish it) The foods I’ve cut out sound good still, but I’m not craving any sugar packed, highly processed foods.  I am actually really into all my veggies.  I’ve been trying to cook them different ways, and add different spices to keep myself from getting board.  Seasoned Rice Vinegar, Lemon, Olive oil, sea sale and garlic have been my favorites.  I’ve all been marinating my veggies in fresh garlic and just a little soy sauce and that’s been pretty tasty!  The trick is not to put too much liquid in with the veggies- that makes them soggy.

For the first week I was using my George Foreman for just about everything.  By day three or four the smell that the grill makes was making me a little nauseous.  I’ve since then started grilling my food on the stove.  It takes about 7-10min longer, but tastes MUCH better.  I can’t believe the difference.   I’ve been trying to remember the name of a special pan a fellow fitness buff told me about for the longest time.  Last night it came to me out of no where!  The WOK, I’m going to buy one soon and test it out!

FOOD LOG:

MEAL             FOOD

Breakfast: Protein Shake- 6oz Almond Milk, 1 scoop Designer Whey, 1 tsp peppermint extract

Lunch: Shrimp and Chicken Stir Fry- 1 Cup Trader Joe’s Stir Fry, 10pods Sweet/Snap Pods, 1 cup Mushrooms, 10 large Shrimp, 4 oz Chicken Breast

Dinner: Turkey Burger wrapped in lettuce- 7oz Lean Ground Turkey, Romaine Lettuce 1 leaf, 3 slice Red Ripe Tomatoes, 1 tbsp chopped Onion, 1tbsp Chaka’s BBQ Sauce, 1 Tbsp mustard

Snack: Turkey Stir Fry- 5.5 oz lean Ground turkey, 20 pods Sweet/Snap Pods, 1 cup Mushrooms, 2 tbsp Soy Sauce,

Snack 2: 1 Tbsp Sunflower Seeds, 3 celery stalks, 1 tbsp Almond Butter,

Snack 3: 1 tbsp Almond Butter, 4celery stalks, 3 tsp cinnamon
Daily Totals :  1294/ 55g fat/ 100 ounces of H2O

If you’re doing the cleanse and are not feeling so great yet, remember when you started, and how many cheats you’ve had.  If you started after I did, you may have a few more days of low energy.  Also, if you have cheated, that will extend the amount of time you have your cravings.  Either way stay strong!  You’re almost there.  It’s worth it, I promise!

~maddog

Wow!  What a good day today.  It’s already the end of week one, I stayed in again last night, and I’m feeling pretty great.  I had a really good work-out, but strained my quad.  I warmed up and stretched, but I do remember the point where my muscles said stop, and my pride said no.  Now I’m wishing I would have listened.

Well I’m about to start week 2, and I would like to do better that week 1!! I need to concentrate on my work-outs.  I need to make sure that I’m giving my 110% each time, that also means stopping before injury.  Now I won’t be able to push my legs to their full potential all week, but I’m in need of a heavy cardio week anyway.  I also want to work on in taking more calories.  1200 is the bare bare minimum, and I really should eat 1500calories each day.

I am actually enjoying the tastes and smells of a lot of different veggies.  I’ve been seeing those dominos pasta bread bowls what feels like every other commercial.  At first they looked really nasty, but after a week of carb deprivation they’re looking pretty tasty.  Just out of curiosity I went onto the website to take a look at the nutritional facts.  Between 670-730cal and 24-28 g of fat.  Not to bad for a cheat meal I thought.  Until I double checked the serving size….I should have known….2 serving per bowl.  That means 1340-1460calories and 48-56g of fat, that’s an entire day’s calories and two days of day for an average woman!  Needless to say, those bowls aren’t looking so appealing anymore……

Luckily enough for me, since I work from home these days I’m used to the freedom- but I still feel like I can relax on the weekends.  We had a great camp today, and that always helps me stay pumped.

I’m actually feeling pretty good today!  I feel like the nutrition is getting much much easier.  I’m finally starting to crave good foods!  This is one of the reasons I really encourage people to do the cleanse.  We get so spoiled with our day to day diets.  I was getting so sick of my apple, triscutts, and cottage cheese snack everyday.  Now I would pay good money to get my apple, triscutts, and cottage cheese and I vow to appreciate it each day when I get it back!!

I also really enjoyed the frozen protein shake.  I think it will be creamier with milk.  There are two tricks to making these: #1 Don’t freeze it for two long- or you end up with a protein shake ice cube.  I froze it overnight and then left in the fridge while I was at the gym (about 2 hours) #2 add mint extract.   The mint is a very powerful taste, and really gives the mind a refreshing flash back to a time when you could eat real chocolate mint ice cream!

I can’t believe I’m already at the ½ way point!  (btw I lost 3.5lbs this week!)

Daily Food Log:

Breakfast: Protein Shake

8oz almond milk, 2 scoop designer whey, 3 tsp cinnamon

Lunch: Chicken and broccoli

6oz chicken, 1 tbsp soy sauce, 2 cups broccoli

Dinner: Cleanse Friendly Turkey Taco Salad
5.5oz ground turkey, 3 cups romaine lettuce, 1 tomato, 4 tbsp salsa, 2 tbsp onion

Snack: Tomato Turkey Wraps

1 Tomato, 4 slices turkey

Snack 2: Sunflower Seeds, and celery with almond butter

1oz sunflower seeds, 1 tbsp almond butter, and 3 celery stalks

Daily Totals: 1222 calories/ 42g fat/ 96 ounces H2O

Now this may not seem like rocket science, but I’m starting to see that the more challenging my day is, the more challenging this diet becomes. 

I caught myself really really hating my choice to do this cleanse.  I felt like I was taking a BIG step backwards, and that doesn’t typically happen.  At the point where I was considering a cheat, I took a second to think about what outside factors may have contributed to my change in heart.

It didn’t surprise me to see a lot of negativity and stress around me.  After I realized what was really upsetting me, it was a lot easier to stick to my eating plan.      

I’m really shocked at how long these cravings are lasting.  I guess that’s a demonstrated just sloppy I had gotten.  Looking back, I think I was just eating vegetables with dinner.  Pretty typical American….which is probably why we have so many health problems!

One thing I plan to keep from this cleanse is vegetables with every meal.  I can’t wait to add fruit back in.

The turkey taco salad was a really good meal.  A lot of salsa and a little imagination do wonders!!   I think I may try another one of those soon.

By the end of the day, I am back on track! 

Daily Food Log:

Breakfast: Turkey Burger with a side of grilled broccoli
6oz Turkey, 2 cups broccoli, 1 tbsp soy sauce

Lunch: Shrimp Stir Fry
15 Shrimp, 2 cups broccoli, 1 cup mushroom, 2 celery stalks

Dinner: Chicken and grilled snap peas
6oz chicken, 1 tbsp soy sauce, and 10 snap pea pods

Snack: Protein Shake
4oz almond milk, 1 scoop designer whey, ½ tbsp almond butter

Snack 2: Celery with almond butter and cinnamon, and sunflower seeds
3 Celery Stalks, 2 Tbsp Almond Butter, 1 tbsp sunflower seeds

Daily Totals: 1144calories/ 66g fat/ 96 ounces H2O