“Our bodies communicate to us clearly and specifically, if we are willing to listen to them.”

-Shakti Gawain

Listening to your body is the best way to determine your needs. If you find you’re avoiding your workouts, feeling worn down, or have a feeling that you might be overdoing it, your body is actively trying to communicate with you…

It’s saying, “Slow down, take 5, and let me heal”.

When we get to the point that we’re slowing down unintentionally, it’s the perfect time to implement a solid Rest and Recovery plan! 

Many people are not aware, but there is a difference between rest and recovery and how to properly execute them to complement each other.

EXAMPLE:

1 Week Schedule

Training hours= 10hr/per week 
Rest hours = 158hr/per week

Where is all of this “rest” time going, and why have you been dragging yourself into your workouts? Maybe It is because you, like most people, do not know how to get the quality of rest that your body is asking for and communicating for?

Rest, in the health world is defined as a combination of sleep and time spent not training. How you sleep and spend this time is very critical. 

Reasons to increase your sleep: 

1. Physical Restoration: Sleep is a time for your body to repair and restore itself. During deep sleep, the body releases growth hormones that promote tissue repair, muscle growth, and immune system function. Adequate sleep allows your body to heal and recover from daily activities.
2. Cognitive Functioning: Sleep plays a vital role in cognitive processes such as concentration, attention, and memory. Sufficient sleep enhances learning and problem-solving abilities, creativity, and decision-making skills. It also aids in information processing and consolidation of memories, helping you retain and recall information effectively.
3. Emotional Well-being: Sleep has a significant impact on emotional regulation and mental health. Insufficient sleep can lead to increased irritability, mood swings, and difficulty managing stress. It is also associated with an increased risk of developing mental health conditions like depression and anxiety. Getting enough sleep improves emotional resilience, stability, and overall mental well-being.
4. Physical Performance: Sleep is essential for optimal physical performance, whether you’re an athlete or someone who exercises regularly. Sufficient sleep improves coordination, reaction time, and motor skills. It also enhances endurance, strength, and overall athletic performance.
5. Immune System Support: A well-functioning immune system is crucial for defending against illnesses and infections. Sleep deprivation can weaken the immune system, making you more susceptible to common colds, flu, and other ailments. Sufficient sleep strengthens the immune response, promoting better overall health and reducing the risk of illness.
6. Heart Health: Inadequate sleep has been linked to an increased risk of heart disease, high blood pressure, and stroke. Sufficient sleep is associated with a healthier cardiovascular system, including lower blood pressure, reduced inflammation, and improved heart function. Prioritizing sleep contributes to better heart health and reduces the risk of cardiovascular problems.
7. Weight Management: Lack of sleep can disrupt hormonal balance, increasing appetite and cravings for unhealthy foods high in calories and sugar. Sleep deprivation also affects the body’s ability to regulate blood sugar levels, increasing the risk of developing insulin resistance and weight gain. Getting enough sleep supports healthy metabolism, appetite control, and weight management. The hormone prolactin is also released while sleeping, and prolactin helps regulate inflammation. If you don’t get enough sleep, you’ll likely experience inflammation in the body.
8. Overall Productivity: Quality sleep positively impacts your daily productivity and performance in various areas of life. When well-rested, you experience improved focus, concentration, and alertness, allowing you to be more efficient and effective in your work, studies, and daily activities.

Recovery refers to methods and actions taken you can take to optimize your body’s repair. 

• These can include; stress management, nutrition, posture, heat, ice, stretching, hydration, compression, and time spent standing versus sitting or lying down. 
• Recovery involves chemical and hormonal balance, and nervous system repair. 

Integrating proven recovery strategies and emphasizing high-quality sleep are two healthy habits that could be the missing link to a healthy body with minimal slowdowns and little pain. 

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