Three simple yet powerful methods: To help with recovery.

As the new year really begins this week, I took a break from work to relax and recharge over the Christmas break However, I found myself getting bored and unable to sit still for too long watching TV shows and eating too much!!

How about you, did you get some good rest and recovery in over the Christmas holidays?

One of my goals this year is to reduce my social media usage, especially on platforms like Facebook and Instagram. Instead, I prefer to focus my energy on LinkedIn, where I find it more fulfilling to engage with others by commenting on their posts.

Through learning about emotional intelligence, I have become more aware of my own energy levels and how they affect my decision-making. I've also gained the tools to elevate my energy and make better choices. If you're interested, I recommend speaking with my coach, Sanjay, to learn more about this.

In other news, I recently launched a new show on LinkedIn with my co-host Jennie Edmondson. We had two great guests - Peter Gregory, a business coach, and Ed Nell, a radio host at the BBC and owner of his own company, The Media Insiders. If you'd like to check out the episode, you can find it on my LinkedIn profile.

Today I wanted to give you some pointers on recovery.

Recovery plays a vital role in not only our physical fitness and well-being, but also in our overall quality of life. In today's fast-paced world, we are constantly on the go and tend to neglect the importance of taking a step back to give ourselves the time and space we need to rejuvenate and recover. Whether it's through exercise, relaxation, or other means, taking time to prioritise recovery is essential for maintaining balance and well-being.

Exercise is the stimulus.

First, the exercise (what have you chosen) is the stimulus. When we partake in any physical activity we take our bodies away from homeostasis. Which in simple terms is the normal functioning level in the body.

It's then down to recovery and adaptation to get the body back to homeostasis. If we continually do the same thing every single day then pain or injury may take place. Of course, if you are a seasoned exerciser then there is more opportunity to train with less time away.

But, for those who are reading this and maybe just getting back into exercise or those who are completely fresh to it. Then going all or nothing may not be the best strategy.

As I have said in previous posts and articles, less is often more. Depending on your conditioning or capacity, determines how long recovery will take. We also have other factors involved such as nutrition, stress and sleep. All of which I will cover down the line.

Key takeaway: Exercise is the stimulus. We then have to rest and recover for adaptation to occur.

Next, let’s talk about the often yet so simple activity that you can be doing to encourage recovery.

Stretching.

I can't stress enough the importance of stretching in your recovery routine. For someone like myself who once did no stretching in my 20's to reaching age 30 with lots of little pain. Just taking the time to stretch has made a huge difference in my everyday life.

Not only does it help to get your muscles back to their optimal length, but it also helps to prevent pain and injury. When we exercise, our muscles contract and relax, and if we ignore stretching, there is a risk that they will stay in a shortened position.

But by incorporating stretching into your post-workout routine, you can help your body to adapt and stay healthy. So, don't forget to stretch after your next workout! It's a simple yet effective way to support your recovery and keep your body feeling its best.

I know it can be boring and easy to forget. But, those few minutes you take to do the stretches, could be the key to unlocking your potential.

I'd simply think about the exercises you have done and stretch the muscles which are used.

For instance, for a lower body session. I would stretch the calves, hamstrings, hip flexors and Glutes. For an upper body session, I would stretch the chest, shoulders, triceps and biceps.

Key takeaway: Restore your muscles optimal length for better recovery and results.

Last ponter for today: Foam rolling.

First off, don't be worried by the size of the one I have in the picture. They come in smaller variations but, the flat ones are much better in my opinion than the ones with bumps. You can check out Amazon for options.

Are you ready to unleash the power of the foam roller and give yourself the massage of a lifetime? Say goodbye to tight,achy and sore muscles and hello to relaxation with this trusty little piece of equipment. And the best part? It's as cheap as a Netflix subscription!

But don't let the inexpensive price tag fool you, foam rolling is no joke. It's like giving yourself a personal massage therapist that's always on call. It's all about self myofascial release, which is a fancy way of saying it helps release tension in your fascia tissue.

This tissue is like a superhero cape that holds everything in your body together, including your organs, blood vessels, bones, nerve fibers, and muscles. But just like a superhero's cape, it can get a little tight and knotted up, especially after a workout or a long day at the desk or after exercise.

That's where foam rolling comes in. It's like giving your fascia a high-five, helping it to relax and return to its normal state. Plus, it's also a great way to release trigger points in your muscles, making stretching a breeze. So, whether you're a workout warrior or a desk jockey, take five minutes and give your body the gift of foam rolling. You won't regret it.

Key takeaway: Use a foam roller to ease the stress in your muscles. 5 Minutes a day is plenty.

Well, that's the end of this week's edition of the newsletter. I hope those three methods of recovery prove useful in your day to day life.

If you have any questions or would like me to cover anything specific in this newsletter then just leave a comment below or reach out.

Until next time!

James

#recovery #restandrecharge #relaxation #business