5 Ways to Maximize Your Post-Workout Recovery
First of all, lets breakdown the science behind building muscle. A major misunderstanding most people have is that working out DOES NOT build muscle. The recovery AFTER your workout is what builds muscle! Any type of exercise, weightlifting in particular, breaks down your muscles through a process called catabolism (think the opposite of anabolic steroids). This results in micro-tears in your muscle tissue. When your body repairs these micro-tears, it wants to build a bigger, stronger, thicker muscle to prevent injury the next time you perform a similar task or exercise. If you continue to exercise without proper recovery time or nutrition to support muscle repair and growth, the micro-tears will eventually build up to a point where they become a larger tear. This can be a specific injury such as a muscle strain or tear, or a widespread overuse injury such as Lifter’s Shoulder. This is also why some people will plateau even though they are putting more and more time into the gym.
Note the size of the single muscle fiber in comparison to the entire muscle belly. Now note the size of the myofibril and sarcoplasm. These tiny cells are where the actual muscle hypertrophy takes place! To maximize muscle growth, each individual cell needs proper rest, proper nutrition, and of course, proper exercise. Here are a few simple guidelines to follow when exercising.
1. Don't Overdo Your Workout
2. Improve Your Form
3. Perform Active Recovery
4. Get Some Sleep!
5. Proper Nutrition
The rotator cuff is a group of four muscles in the shoulder; the Supraspinatus, Infraspinatus, Subscapularis, and Teres Minor. Each of these muscles attaches to the shoulder blade, or scapula, and the humerus. Together, these 4 muscles are responsible for the majority of shoulder stability and initiation of most shoulder movements.
These muscle act synergistically to stabilize the shoulder while performing complex movements. If there is an imbalance or injury to one of these muscles, it will affect the entire shoulder girdle. This can result in pain, weakness, and impact your ability to train other muscle groups. In fact, many people report increasing their bench press & military press by 20 lbs. after training their rotator cuff!
How Do You Prevent Rotator Cuff Injuries?
Strengthening the muscles of the rotator cuff is the best way to prevent injury. As you increase the weight you are lifting, additional strain is placed on the rotator cuff to stabilize the shoulder joint. A session with a personal trainer is one of the most sure-fire ways of addressing your muscular imbalances and ensuring proper form during your lifts. We usually prescribe exercises using low-weight dumbbells or therapy bands to go through each motion the rotator cuff is responsible for; Lateral Raises, Front Raises, Internal & External Rotation, and Extension. These exercises should be performed in the 10-15 rep range. Start with low weight (under 8 lbs. or your larger muscles will take over) and progress as the exercise becomes easier and you can hit 15 reps with proper form. Your posture also has a SIGNIFICANT impact on protecting your rotator cuff from injury. According to this study in the Journal of Shoulder and Elbow Surgery, after examining over 500 patients, "Prevalence of rotator cuff tears was 2.9% with ideal alignment, 65.8% with kyphotic-lordotic posture, 54.3% with flat-back posture, and 48.9% with sway-back posture. Logistic regression analysis identified increased age, abnormal posture, and past pain as factors associated with rotator cuff tears.” Improving your posture is one of the best ways to decrease risk of rotator cuff injury, and comes with other benefits such as increased strength, increased respiratory function, less pain and fewer headaches.
How Do You Know If Your Rotator Cuff Is Injured?
Pain, weakness, decreased range of motion, and clicking/ratcheting through your range of motion can all be symptoms of rotator cuff dysfunction. In office, we run through a complete set of orthopedic tests to determine the specific cause of your shoulder pain. Here are a couple of simple tests you can do at home to check your rotator cuff.
First, have a partner evaluate your range of motion behind your back. Place a hand as high between your shoulder blades as you can and compare both sides. As you can see, Dr. Jeremy is demonstrating a significant loss of range of motion on the right side. Overuse tendinitis resulting in loss of range of motion is very typical in right-handed people. Since we perform many actions with our dominant hand, it is common for damage to build up over time.
Next, check your internal and external rotation against a wall. Place your arms in the 90/90 position and rotate as far back and as far forward as you can. You should be able to touch the back or front of your hand to the wall. Dr. Jeremy is bending his wrist and cheating to touch the wall in internal rotation, and his right hand can’t touch the wall in external rotation. Again, this is classic for rotator cuff tendinitis.
The last test is called the Empty Can Test. To perform this test, pretend you are holding a can of soda, then rotate your arm as if you were dumping the can out (Empty Can Test). With severe tendinitis, this motion will be painful. If no pain is present at this time, resist an upward force with your arm. Mild to moderate tendinitis will usually produce pain with resisted motion. This is a specific test for the Supraspinatus muscle.
How is a Rotator Cuff Injury Treated?
The treatment for a rotator cuff injury depends on the specific injury. A full thickness tear will not heal on its own, and will require orthopedic surgery to repair. If a full thickness tear is suspected (usually a traumatic injury and more severe pain) we will refer for imaging to evaluate the need for surgery. A partial thickness tear will heal on its own in conjunction with aggressive therapy and rehabilitative exercises. For most tendinitis injuries, the first line of treatment is RICE (rest, ice, compress, elevate). Home strengthening and stretching exercises are also recommended and should be obtained from a trained professional. Additional treatment is primarily aimed at the soft tissues involved. Therapeutic ultrasound, electrical muscle stimulation, myofascial release, and Graston Technique are all valid treatment options used for a variety of injuries to the shoulder. To learn more about rotator cuff injuries or other conditions, visit http://www.martychiropracticandwellness.com.
Macros for Building Muscle
A common question from our patient-athletes is usually something along the lines of “What should my diet look like for my sport?” This can be a difficult question to answer since different sports come with very different needs. An offensive lineman is going to need different foods than a marathon runner. Someone who works out every day will need a different meal plan than a weekend warrior. For today’s post, we will be focusing simply on building muscle and improving recovery time.
First, let’s look at the macros in the Standard American Diet. The average American eats a diet consisting of 50% carbohydrates, 15% protein, and 35% fats1. Now, keep in mind that there is a huge difference between the carbohydrates we SHOULD eat and the carbohydrates most of us DO eat (fruits & vegetables vs. soda, desserts, and other empty calories). Most people eat or drink far too many of the empty calories, but that is a discussion for another article. An athlete needs nutrient dense foods, full of vitamins & minerals to get the most out of their hard work!
In order to optimize muscle-building, you need to increase protein and fat intake. Carbohydrates are still important though! Many bodybuilders, dietitians, and nutrition coaches recommend a more even split of your macro intake. Mike Roussell, Ph.D. in Nutrition, recommends an ideal macronutrient split of approximately 40% carbs, 30% proteins, and 30% fats2. An important thing to note is that each meal you eat will not necessarily follow these macros. For example, someone who works out first thing in the morning can benefit from a higher carbohydrate breakfast to replenish the glucose used by the muscles in that workout. For about 2 hours after a workout, insulin sensitivity increases to allow for this recovery3! A meal such as oatmeal mixed with protein powder, nuts, and fruits is great for this purpose.
Later in the day, the body needs more fats rather than carbohydrates. Fat provides satiety, or the feeling of fullness, along with a whopping 9 calories per gram (carbs and proteins only have 4 calories per gram). If your metabolism is a campfire, think of carbs as the kindling to get it jumpstarted and the fats as the logs that burn throughout the day and keep the fire going long-term. This is also why people who eat a high carb diet (upwards of 65% carbs) are constantly hungry throughout the day. They constantly have to throw more kindling on the fire so it doesn’t burn out (sugar crash). Fats are also essential for joint health and growing healthy connective tissue to improve performance!
Finally, your protein intake should remain steady throughout the day. If you work out regularly, your body is constantly building new muscle and repairing current muscle. The rda for protein intake is 0.8g/kg/day to maintain muscle mass in an adult with normal activity levels. Athletes should bump this number up to 1.5-2.5g/kg/day depending on workout intensity! While timing isn’t everything, it can be an important part of maximizing the benefits of your workout regimen. To summarize, eat a heavier carb meal soon after your workout and eat less carbs and more fat throughout the rest of the day. Protein intake should remain steady to allow muscles to recover and continue to grow more strength.
How to be successful not for 30 days, 60 days, 90 days….but for LIFE
1) See your goals through for at least 3 months AFTER your end date. Some professionals even suggest up to even a year!
2) Before you think about cutting calories, up your protein and decrease your simple carbohydrates. Low calorie diets tend to reduce your metabolism
3) Strength train at least 3x/week.
4) SLEEP! Get to bed at a consistent time. Aim for 7-8 hours of quality sleep. Find a sleep hygiene routine.
5) Optimize your nutrition with foundational supplements. You can pick up quality supplements right here at Mi5 Fitness! There are programs available for EVERYONE and we have included nutrition and supplement recommendations in both of them.
KICK START THE NEW YEAR FITNESS PROGRAM
SLIQUE IN 60 CHALLENGE
6) Identify and address stress and emotions. These are two very important factors that can enhance or hinder success. You can add in quality essential oils that can help modulate your emotions, motivation, sleep, mindset, you name it!
You can order here-
Check out the full video here!
We have over 50 Mi5 members going through our Slique in 60 and Kickstart program! If you are interested or need more information, please contact Kristin or Heidi today.
Starting January 9, Mi5 is offering a one-of-a-kind Kick Start program for anyone interested in joining a supportive community with trainers dedicated to helping you build a lasting, sustainable, and effective fitness and nutrition lifestyle. This program is for both the new and seasoned athlete, and will challenge you over 8 weeks to build the best version of you.
REGISTER FOR The Kick Start Program HERE
And what better way to complement this dynamic kick-start fitness program than with an additional challenge? Whether you are participating in the Kick Start program or are just looking for a fun and unique approach to a New Year, New You challenge, then join me and thousands of others in the Young Living Slique in 60 Challenge.
The Slique in 60 challenge consists of two 60-day challenges, or a combined 120-day challenge, designed to help you focus on body transformation using our Slique in 60 pledge.
The first 60-day challenge will run Monday, January 9–Friday, March 10.
The second 60-day challenge will run Monday, March 13–Thursday, May 11.
Complete either challenge or both and you’ll automatically get a prize. Finish the challenge with amazing results and you could get some big-time bonuses!
JOIN US SATURDAY, DECEMBER 31 AT 9:00 A.M. AT MI5 FITNESS TO KICK THINGS OFF. WE’LL ANSWER ANY QUESTIONS YOU MIGHT HAVE ABOUT EITHER THE KICK START PROGRAM OR THE SLIQUE IN 60, AND FOR THOSE IN THE SLIQUE IN 60, KRISTIN WILL BE AVAILABLE FOR INITIAL MEASUREMENTS!
More about the Slique in 60 challenge
The Slique line was created to help everyone find the healthy lifestyle they deserve. Some people look for weight management, others look for increased metabolism, and others look to build lean muscle.* Whatever your personal goal, the Slique in 60 challenge is your opportunity to try our revamped kits by committing to the Slique in 60 pledge, our everyday guarantee that you’ll love the results you get with our Slique products.
Read the Official Rules here.
YL Members who wish to join the challenge will need to make their declarations and set their goals by registering online via the above link. Registration for the first 60-day challenge ends January 9, and registration for the second 60-day challenge ends March 13.
You don’t have to be a Young Living Member to participate, but the savings are huge if you are, PLUS you’re only eligible for prizes if you’re a member.
To join YL, go to: https://www.youngliving.com/vo/#/signup/new-start
Mi5 MEMBERS USE THIS CODE: 2843233
Here are your purchase options:
1) Premium starter kit ~160$ AND Slique Package
TOAL PRICE = 220$
2) 45$ Basic starter kit and Slique Package-110$
TOTAL PRICE = $155
3) Buy retail from YL, straight from the website~80$ pay retail price
PLEASE CONTACT KRISTING HOGAN FOR ASSISTANCE WITH OR QUESTIONS ABOUT REGISTERING FOR THE SLIQUE IN 60 CONTEST
Participants and winners will be separated into 3 age groups: 18–35, 36–50, and 50+.
What are the prizes for the challenge?
Once you complete the challenge, it’s time to celebrate!
Individuals who complete the challenge will get:
A Slique in 60 dri-fit shirt; $20–$30 estimated retail value (ERV)
A limited-edition Slique in 60 pin
Individuals who set and achieve their personal goals will get:
10 percent off their next purchase of Slique products (in addition to the 10 percent discount already offered on Slique collections)
60-day challenge—12 winners* with the largest transformations based on total inches and pounds lost will get:
An Apple Watch; $250–$500 ERV
$200 product credit
Select 30 Oil Collection; $493.42 ERV
*One male and one female winner from the three age groups for each 60-day challenge
Combined 120-day challenge—6 winners* for the largest transformations based on total inches and pounds lost will get:
An Apple Watch; $250–$500 ERV
****Premier Aroma Collection; $2761.84 ERV****
*One male and one female winner from the three age groups for the combined 120-day challenge
We have heard it every holiday season. Be present. Don’t worry about presents, worry about being present. Focus on family and not things. What do you do each day, and especially around the holidays to stay grounded, mindful, and calm?
Accordingly to Nutrition Stripped, "If meditating seems too “hippy” or discovering your spirituality is new to you, or “freaks you out” as some say, take it slow. Mediation doesn’t have to be spiritual for you at all, it can be a means to rest your mind and hey, science has shown the powerful effects of mediation on our brain health, stress management, and general wellbeing. "
I have practiced consistent yoga and meditation since 2012 and I can tell you first hand it is easy to do.
It is also really easy not to do.
I also have learned that every person is different for how we deal with stress, but there is so many overwhelming positive studies around mediation and yoga, it makes it hard to ignore.
I challenge you to start.
Start with 5 minutes of mindful quietness before you jump out of bed.
Oh, you can’t do that? Try attending a yoga class, even for 30 minutes.
Hmmmmmm……..still not grabbing your attention?
I think I have the meditation for you!
Coloring can help:
1. cope with stress.
2. promotes creativity
3. refreshes memory
4. clear your mind
5. improve concentration
6. help boost self confidence
7. spark imagination
8. reduce anxiety
What ways do you cope with stress? Leave a comment below.
With health and love,
Are you tired of starting over year after year? Monday after Monday? Goal after goal? Well, it is that time of year…….the new year is upon us! Year after year, people make new year’s resolutions. The top five resolutions are the same every year, sometimes just with a little different wording.
Resolutions 2-5 appear in a different order depending on the article you're reading, but overwhelmingly our #1 resolution each year is to lose weight! But how many of us are actually successful with that?
Why do some people LOSE weight and KEEP IT OFF and others find themselves starting over each and EVERY Monday morning?
It's time to stop the endless loop of success and failure. My client, Emily Windschill, is an excellent example of how incorporating just 4 steps can make your 2017 different. This is what Emily says are the 5 secrets to her success:
1. I made the decision.
I gained a lot of weight and saw myself going down a dark road so I said to myself I will do whatever it takes to get to my goals. I wanted to lose fat and gain lean mass. Honestly, my confidence and self image was at an all time low, and one day I just made the decision to change how unhappy I was with my lifestyle.
2. I incorporated the nutrition piece RIGHT AWAY.
I was eating processed foods and not eating whole foods. I didn’t know what healthy foods really were. You hear so many conflicting ideas when it comes to “healthy”…so I did what everyone should do:
3. I listened to my trainer.
I was eating out constantly and did not THINK I could cook. I am not a chef by any means, so working with Kristin and using recipes that tasted great, were easy to make, and that I actually liked was a huge win.
I started meeting with a nutrition Coach Kristin back in March. We met weekly, and then bi weekly, and now meet monthly to do measurements, go over success and to stay on track.
I followed the plan that we came up with together. The key was TOGETHER. She included my success, obstacles, limitations, lifestyle and she designed plan that was not short term fix, but for my life. We constantly change my goals, plan, we plan for holidays and eating out, and the plan KEEPS working. I KEEP steady on my plan and I was feel great.
I have completely changed my eating habits. I LOVE VEGGIES NOW. And when I couldn’t prepare my meals, I incorporated Origin meals.
4. I commit to getting to the gym 4-6 times a week… no matter what.
I met some amazing people through Mi5 who have also become an amazing support system, friends and cheerleaders. Working out has also become part of my routine, a huge part of my life and something I honestly can’t go a few days without. It is my stress reliever, and the gym is my happy place.
I love the feeling I get from working out and having more energy! I love learning new things, challenging myself, and pushing myself to go further every day. I love the entire lifestyle.
I now have more energy, sleep better (I am still working on this), have a more positive self image and love life!
5. Be OK with falling off track. Multiple times. Just. Keep. Going.
If her words above aren't enough to get you going, here are Emily’s impressive body stats as an extra little motivation:
105 mm of fat…GONE.
14% body fat…GONE.
5 pant sizes…GONE.
Tune in next week for details on a huge 1-day “Solutions to Resolutions” workshop coming January 21st 2017.
151 Million people shopped on Black Friday last year. The data for this year has not been verified, but steadily sales are declining since 2011 thanks to online shopping. Now, this article is not to debate whether to shop or not to shop, but to help you learn some new and healthy products to included if not for this holiday season, possibly for the next big holiday coming up. Whatever you celebrate!
I was definitely not one of the shoppers out and about on Friday, but I did snag some great finds this weekend, all from the comfort of my PJs and my couch.
Here are just a few of my favorite healthy and fun items I have purchased at steep discounts! Tune in next week when I share recipes and ideas for each of these products.
What did you purchase this holiday weekend? Share in the comments!
Last week we touched on the 4 BASICS of getting on track or starting a healthy lifestyle program.
But what happens when you do these things, or you TRY to do these things and are STILL not successful?
Have you ever said the following phrases?
“Nothing ever works for me”
“I know what to do, I just don’t do it”
“I don’t have the money or resources to get healthier”
“I do well for a few days, then I just seem to fall off”
“I just don’t know if I can do this”
I know I have said some of these phrases many times in my life. I felt like I KNEW what to do, BUT I was not doing it.
Nova3 Labs documents their findings on why we are AFRAID to take the step of hiring a professional.
I was afraid to ask for help
I was afraid to admit that I had failed on my own
I was afraid to give someone else control over my food
I was afraid I’d fail
I was afraid to be vulnerable with someone else about what I was eating.
I was afraid to eat processed food which doesn’t make any sense because I was binging on it regularly.
I was afraid it’d be too hard
I. Was. Afraid.
After years of feeling fear and frustration, I sought out professionals to help me stay accountable, educate me, save me time and heart ache, motivate me, encourage and inspire me, and to help me reach my goals.
And you know what? Most of us hire a coach for the same reasons!
Now that I’ve become a coach, I want to share what I’ve learned are the reasons my clients have sought out the help of a professional:
"Direction, the challenge, learning to be the best me, setting and achieving goals, changing my body in ways I haven't been able to do on my own!"
“One word. Accountability”
“I needed a plan”
“I needed to see results OTHER than the scale. If it was not for doing measurements and body fat, I would have given up”
“Knowledge, to hold me accountable, point me in the right direction, education, motivation”
"Accountability. Direction/guidance. So I never stop moving."
"encouragement & motivation for keeping me on track"
4. Provide Wisdom/Smarts
"Someone to push me to greater heights than I could do on my own. Emotional support and encouragement”
"Knowledge in many areas- not just bettering my fitness/ strength but also my mind and the way that I think about health."
“Learning to be the best me”
5. Lower the Chance of Overtraining/Injury
"You have the knowledge to help with my nutrition & how to modify workouts to accommodate my physical limitations”
“Reduce my chance of injury"
6. Time Management
"keeping me on track with short & long term goals"
“teaching me healthy swaps for snacks and meals so I didn’t waste time in the kitchen”
This doesn’t just apply to nutrition but to our overall fitness as well. Find people who can help you reach your highest potential yet. We have many of these people RIGHT HERE AT Mi5 FITNESS!
Did you know that Mi5 now offers nutrition sessions? These sessions begin with a comprehensive assessment and goal-setting and work with you to create a healthy, sustainable lifestyle. Email Chris at email@example.com for more information on this new program!
Also, as our Head Nutritionist, I offer COMPLIMENTARY 30 minute assessments for all members and nonmembers? If you are ready to see if working with a coach is right for you, please let me know. Email me at firstname.lastname@example.org TODAY!
What are 4 things you can do TODAY to help your overall health?
If you are really needing to see a shift in your metabolism and overall change, you still get to mess up every once in a while. If you are 90% consistent with drinking water, eating your veggies, protein and fats that means you get to splurge 3x a week! If you are overall happy with body composition and performance, and you are 80% consistent with drinking water, eating your veggies, protein and fats, you get to splurge 6x a week! Who doesn’t love that?!?!?!? It is not about “cheats”, “gains” or even punishing nor rewarding yourself with food, it’s about enjoying it.
Need more information and support? Look for part 2 on this topic next week where we talk about how/why you should hire a professional coach.
Coach Kristin Hogan
Nutrition is integral to success, whether your goals are weight loss, general muscular toning, fat loss, performance, weight gain, or just maintaining a HEALTHY lifestyle. Mi5 nutrition coaching provides customized support for all people and all goals. Sign up today: