Hey, hey ! Happy Tuesday!
How are you? I hope your week is off to a good start.
Me - I am doing well. I'm coming off the launch of the STRONGER Way Training Membership, and I am excited to help the women who are about to crush it in the gym without crushing themselves in the process.
Which brings me to the email topic that is on tap for today! 🙌🏾
Recovering, restoring, and rebuilding our muscles after the lifting of the weights in the gym.
If we want to perform well, as well as see the fruits of our lifting - performance (lifting the weights - getting STRONGER over time) as well as the aesthetics (the look) of muscle and strength, we MUST NOT forget the recovery piece.
So many women, including myself at one time - tend to chase soreness, sweat, fatiguing workouts, exhausting, and no pain - no gain workouts in evaluating their workouts.
You're not actually getting anywhere with this method of working out because it is NOT an effective way to make progress or measure the effectiveness of the workout.
We HAVE to give our bodies the love and care they need outside of the gym and train correctly inside the gym.
If you want your muscles to grow, change, perform, and move with ease, we MUST take care of our muscles!!
Taking care of your muscles will have big payoffs now and into the future, and it will benefit your entire body. Plus, it feels GREAT!
So, let's take a look at the Simple steps that you can implement if you aren't already. These things will help you RECOVER, RESTORE, and REBUILD your muscles and have you feeling STRONG & Healthy:
- Drink enough water!! Aim for 1/2 your body weight in ounces every single day! This will help your body transport much-needed electrolytes and minerals to your muscles to help them function properly. Plus, it will make it easier to flush out the waste from your
muscles.
- Warm it up - warm-up before you hit the iron!! I talk about this ALLLLL the time. You might be tired of hearing it, lol! Complete a Dynamic Warm-up before lifting. Don't just hop on the treadmill and call it good. Prep the body with dynamic mobility drills that will take your
limbs, joints, and muscles through a full range of motion. Think movements that will mimic the work ahead.
- Just hopping on the treadmill doesn't do that!
- Check out this no-time Dynamic Warm-up Sequence here if you aren't sure how to warm-up properly. Go through the sequence 3-5 times and then hit the weights! You're gonna feel 100 times better than that same old boring treadmill
warm-up.
- Spend some time stretching after your workout. Doing this will help with your flexibility. So, after the workout is when you will want to stretch, not before the workout. Your muscles are ready for stretching after training because you have worked/warmed up the body. Don't ever
stretch cold!
- A yoga session or two can help, too, with your flexibility. Make time for 1-2 sessions a week!
Lastly, but not least, probably one of THE most important pieces to recovery, replenishing your muscles, as well as rebuilding them is eating well - eating balanced meals with whole real foods most of the time!!
- ALL THE MACRONUTRIENTS, which are Carbs (Starchy & Fibrous), Proteins, and Fats. These will give your muscles the fuel to power through your daily activities, AGAIN, as well as the nutrients necessary to recover, repair, and grow.
Well, well, go on now and treat the recovery process the same way that you #LiftTheThings!
Thank you for reading! Talk soon!
In Strength
Xo
Candace
P.S. If you were on the fence about the STRONGER Way Training Membership. Hit reply to this email and let's chat about how the membership could benefit you!
