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Entries in recovery (8)

Monday
Sep162019

Unlocking the benefits of heat therapy 

When it comes to exercise and achieving fitness goals, it can be so easy for members to fixate solely on the effort put into a workout that they can forget to make time for other beneficial components of a fitness routine such as recovery. More specifically, heat therapy. With benefits that help stimulate hormone production, rid the body of toxins, improves cardiovascular health, and speeds recovery and injury rehabilitation, heat therapy is one recovery method that your workout routine can’t afford to miss out on. 

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Friday
Aug302019

5 warning signs of under-recovery

Serious athletes, stay-at-home parents, busy executives and most other mortals succumb to the effects of under-recovery from time to time. Under recovery is slightly different than overtraining. Most non-athletes would have a hard time achieving “textbook” overtraining syndrome since it’s difficult to achieve the high training volumes related to overtraining.

Under-recovery may be related to training volume, but often is a result of poor lifestyle and nutrition choices, which compete against the effects of an intense training program. Not surprisingly, the symptoms are very similar and stem from an excessive level of stress compared to the ability to recover from it.

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Tuesday
Apr162019

Active vs. Passive Recovery: Why you need both

Recovery is a hot topic right now and a lot of members are talking about it. One of the first things I actually teach all of my clients is that they don’t actually get more fit in the gym, they get more fit when they adequately recover from what they did in the gym. The better that you can recover, the more positive stress your body can tolerate, and the more results you can achieve with exercise. However, there are quite a few barriers that can get in the way of this. 

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Tuesday
Oct062015

Why You're Not Sleeping

Although we likely know the impacts shortchanging sleep imposes on our health and weight, the majority of us still don't get enough rest.

Most of us even know we're short on shut-eye. Maybe we want to change our ways and make earnest attempts at earlier bedtimes, but somehow our good intentions never quite result in a full night's rest. 

For better or worse, there isn’t one solution that works for everyone (although certain biology based strategies tend to hold). Finding the best fix for your sleep situation has everything to do with understanding and addressing what got you to those sleepless nights from the start.

Read on to learn the top reasons our clients struggle with sleep - and the solutions that have worked for them! 

 

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Sunday
Jul122015

Pre- and Post-Workout Strategies

Exercise itself is merely a stimulus for change.

The purpose of exercise is to induce stress on the body (e.g. mechanical stress, metabolic stress, nervous system stimulation).

It’s not just to burn calories or to get our hearts pumping. Exercise is a tool we need in order to force our bodies to change.

The readiness of our physiology to withstand the stress of exercise and the way we nourish our bodies between exercise sessions are what truly dictate our response. In other words, our bodies need to be challenged but also need to recover if we want to see positive changes.

Perhaps this is why many people who exercise - but don’t pay much attention to nourishment (or have altered physiology) - don’t see jaw-dropping results.

Accordingly, your pre- and post-exercise nutrition strategies are driven largely by the frequency, intensity, duration, and types of training you choose to do. These choices not only make or break your workout performance, but also your recovery between sessions.

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Sunday
Feb012015

6 Needs We Underestimate in a Weight Loss Journey

What do you need to be successful in long-term weight loss and body transformation?

Clearly, solid education about nutrition and fitness offer critical guidance. Personal support from loved ones and/or professional coaches is invaluable. 

Additionally, there are the logistical needs we so often underestimate - practices and tools that could play pivotal roles in our overall success. 

Read on for six of the needs we commonly misjudge and the resources we can engage to push our progress forward. 

A Need for Routine AND Variety

Establishing both a plan and a routine for healthy eating and activity are best practices when it comes to losing weight. Grocery shopping every Sunday and packing your gym bag every night before bed are two great examples of productive behaviors we need to practice to make them habit.

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Sunday
Nov162014

Change of Pace: Why Switching Your Exercise Speed Matters

The human body will always choose the path of least resistance, meaning it will only adapt enough to perform the task at hand – and nothing more.

We can apply this understanding to our daily exercise routine and thereby anticipate essential principles for our fitness success. For one, if we don’t change up our exercise variables, we’ll inevitably undercut our fitness progress.

One key variable that garners little to no attention is the pace at which we perform our exercise. Our rest periods, our running pace, and the speed at which we lift and lower weights all create different physiological responses. These speed related factors are powerful enough to improve our performance or render us stagnant.

 

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