Over the next 6 weeks we will be offering 60 Recovery cheat codes to apply to your life.
Although the ultimate guide to Recovery is yet to be perfected, we know that the following elements are crucial to a long, healthy life – Movement, Nutrition, Sleep, Community, Mental Well-Being, Purpose and Fulfillment.
Movement
- Add resistance training to your Movement Program: to improve strength, power, mobility, body composition and more.
- Include Zone 2 training in your movement plan: To support fat loss, cardiovascular health and mitochondrial function.
- Train with a set intention and focus: Increase physical effort by being mindful during workouts.
- Apply the Rule of 2: To maintain consistency – never skip planned workouts twice in a row. Be kind to yourself when you miss 1, but don’t miss twice.
- Incorporate EMOM-based circuit workouts: Efficient training method when time is limited. EMOM = every minute on the minute.
Example: 20min EMOM- Minute 1 – 5 x Pull Ups
- Minute 2 – 10 x Push Ups
- Minute 3 – 15 x Lunges
- Minute 4 – 20 x Sit-Ups
…Repeat 5 times to achieve the 20 minutes.
- Drink 3L of water daily during heavy training: Stay hydrated to support performance and recovery.
- Leave your ego at the door: Train for yourself and your body’s needs.
- Think about the muscles you are using during movement: Maximise effort by focusing on muscle engagement.
- Creatine supplementation: 5+ grams daily while in training can help enhance recovery, build muscle and improve brain health.
- Meal prep for success: Plan meals to support your movement goals.
