Exercise is actually one of my favorite things to do! It’s even more important as we age to keep MOVING but also I’ve experienced that my body just doesn’t respond and recover the way it used to.

Last post I shared about how to structure your workout schedule. You can check out that article here.

So maybe you’ve started to work out, or perhaps you’re an avid exerciser already!

How can we get the most benefits from exercise, improve our recovery and optimize results?

Here are some of my top tips and ways to increase your results from exercise!

1. Pair quality lean protein with quality carbs! Protein is needed to repair & rebuild the tissue/muscle broken down during training. Carbs replenish glycogen/energy & actually aid in the protein absorption.
2. Go for COLOR, whole food options such as veggies, starches like squashes, beets, carrots, yams, potatoes, wild rice or quinoa, that are rich in antioxidants and help reduce inflammation.
3. Ditch the sugary drinks, processed foods & refined ingredients like white flour and sugars. These have “anti-nutrients” and will end up draining your energy and slowing down your progress!
4. Balance your workouts with an appropriate amount of aerobic, strength and flexibility training. Avoid training the same muscle groups consecutive days; training about every 24-72 hours is optimal. Many people like to alternate a full body workout one day with cardio the next. If you’re doing a split between upper and lower, an idea might be to do upper, lower, cardio, then active rest.
5. Hydrate! Aim for at least half of your bodyweight in ounces of water per day to flush out toxins & restore energy. Most people who exercise need more, so make sure you’re drinking plenty throughout the day. Consider using a small amount of electrolyte powder as well to replenish minerals lost during exercise!
6. Prioritize SLEEP! This is where your body naturally repairs and heals from all the stress from the day. 7-8 hours of quality rest per night.
7. Consider quality supplements, like a collagen or bone broth protein powder, glutamine, omega 3 fatty acids, magnesium and B vitamins, which are necessary for proper nerve and muscle function, reducing inflammation recovery and performance.
8. Want to use natural items for recovery? Turmeric, boswelia and ginger all have natural anti-inflammatory properties! Do you use therapeutic grade essential oils? You might want to try lemongrass, marjoram, frankincense, lavender, wintergreen and peppermint to soothe achy joints and muscles.

You might also want to consider: Chiropractic care to support a healthy spine & nervous system, Acupuncture, cupping and/or massage therapy, Cold & hot therapies such as cryotherapy or sauna use.

If you’re putting the work, but not seeing the changes you want with your body, then we should talk. Many people MISS the other key elements to results: NUTRITION, sleep, stress, hormones or more. Send me a message and let’s chat!

CONTACT ME!