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The Club, Issue #010
December 11, 2020
Newsletter Issue #10 - December 2020
Happy Holidays! Take a little time this month to relax and enjoy this time of year! Visit with friends and family, in-person or online! Treat yourself to a new experience! Drink some hot cocoa! Have a Christmas cookie! I wish everyone health and happiness this holiday season! 🎄🎄🎄
In this newsletter, you'll find...
📍How's Your Recovery?
📍Change Up Your Squat
📍12 Days of Christmas Workout
How's Your Recovery?If you want to maximize the results of your fitness routine, proper recovery is just as important as the exercise you do. Recovery is when your muscle tissues repair and rebuild and also allows time to replenish depleted energy stores. Plus, if you’re properly recovered, you can give 100% in each and every workout. If you don’t take time for recovery, it will be progressively harder and harder to exercise at an optimal level and then your fitness will backslide. Nobody wants that!
Your method of recovery will be specific to your routine and preferences but there are some general guidelines you can follow to recover and be ready to push hard again in your next workout.
1️⃣ Drink water. Hopefully you’re drinking water during your workout but don’t stop when your exercise is done. If you’re taking a recovery day between workout sessions, you still need plenty of water. Dehydration can make you feel sluggish, increase feelings of muscle soreness and reduce the effectiveness of your next workout if you don’t rehydrate. Squeeze a bit of lemon or lime juice in your water or infuse it with berries or cucumber if you want a little flavor without any weird chemicals or aftertaste.
2️⃣ Stretch or foam roll. A good stretching session is always beneficial as long as you don’t stretch to the point of pain. A few minutes with a foam roller will help release tight spots and stretching and rolling will help you relax which will help you recover.
3️⃣ Just rest. Pushing hard all the time might seem like a good short-term idea if you’re trying to accomplish an immediate goal but HIIT workouts everyday will end up backfiring on you. And active recovery, like walking, easy running or bike riding, has its place but sometimes you just need to chill on the couch. So put your feet up and relax.
4️⃣ Eat well. Continuing your healthy eating habits to replenish lost energy and repair damaged muscles is a must. Make sure to get a snack with carbohydrates and protein right after your workout. After that, include plenty of fruits, vegetables, lean proteins and a little healthy fat to get the nutrients your body needs to recover. Eating well makes you feel well and that helps you recover and prepare for your next workout.
Squat Variations for When You're Tired of the Usual
Homemade GranolaGranola is easy to make at home and my daughter and I like it mixed into smoothie bowls or just as a snack by itself. I've tried several different recipes and found this one from The Simple Veganista to be the one we like best. Healthy Homemade Granola Recipe I've made variations of it depending on what I have in the pantry such as adding different kinds of nuts or a pinch of nutmeg. I've also added dried fruit, like mango or cranberries, after the granola bakes. Below is a breakfast smoothie bowl I made for my daughter topped with coconut and the homemade granola.
Click this link to purchase my Kid-Friendly Smoothies recipe book. E-books
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