Working on your fitness goals and overall health and well being doesn’t only include physical exercise. Rest, sleep, good-quality nutrition, and recovery are just as important, if not more. Learning how to use each one of these components is key to getting the best out of your workouts, reach your goals, and boost your performance. Here’s how to do just that.
Treat Your Rest Day As An Actual Rest Day
When you’re ready to actually have your rest day, accept it and enjoy it. Don’t feel guilty for lying on your sofa and binging on your favorite Netflix show, thinking how you’d probably be better off getting a quick run or gym session in. The reality is, you wouldn’t.
When your body needs rest, it will ask for it, and then it’s on you to listen and comply. Doing anything other than that will result in stressing out all of your body’s systems and cause inflammation and even more fatigue later on. That’s why taking a moment to really appreciate your rest days is crucial if you’re to recover efficiently and be your best for the next workout you do.
Utilize Sleep For Maximum Recovery
Sleep is important every day of the week, but pay extra attention to your sleep quality on your rest days, as that’s when you’re fully focusing on repair and recharge. Try to go to bed at a decent hour and get at least 7 or 8 hours of sleep, giving your body enough time to do all of its recovery functions.
Sometimes we’re so tired and our bodies are so fatigued that it might be hard to fall asleep or we keep on waking up every hour during the night. This is where your bedtime routine will be the most important factor – turn of your TV and other tech blue screens at least an hour before you get under your covers, take a hot and soothing bath or shower and feel your body relax, pamper yourself with an at-home spa session and dim the lights, drink a relaxing cup of tea, and avoid eating heavy meals that late in the day as they’re likely to disturb your stomach while you’re trying to fall asleep.
If during your rest day your body asks for a nap, don’t prevent yourself from taking a 20 min break on the sofa. Naps are a good sign your body is ready to do some quick repairs, so take advantage when you can.
Focus On Extra Micronutrients
Making sure your diet is on point is one of the most important factors of reaching your health and fitness goals, but tuning into it a bit more during your rest days can ensure faster and better recovery, relieve stress, and help nourish your body from the inside out, preparing you for better and tougher workouts in the future.
Fill your plate with a variety of fresh and seasonal vegetables and fruit, adding as many different colors as you can to get a plethora of vitamins and minerals. Monitor your magnesium levels and take a supplement if you need it as it’ll help your muscles recover faster as well as improve your sleep. Keep your inflammation at bay by abstaining from any processed foods, colorings and artificial additives, and flush out all the toxins you might be storing inside your body.
Give your body an extra boost with potent supplements such as our Raw Red Juice Mix that consists of two blends of antioxidants and energy-boosting ingredients to boost your performance, relieve stress, and increase overall energy levels. Just one scoop a day is enough and over time, you’re bound to feel its power.
Hydrate, Hydrate, Hydrate
We are all made of around 60% water so it’s no wonder hydration is one of the most important aspects of our health and wellbeing. Many people think they’re drinking enough when they’re not even close to their daily requirement, and dehydration negatively contributes to recovery and rest, as our bodies work hard to flush out all the toxins, lower inflammation, and ensure a proper hormone exchange.
Drink a full glass of water as soon as you get up in the morning to wake up your body and start your metabolism. You can take it a step further and add a splash of lemon juice, helping to prepare your stomach lining for coffee and breakfast.
Throughout the day, do your best to drink at least 64 oz of water, preferably more if the weather is hot. Keep your bottle next to you at all times and set up reminders on your phone to drink up every half an hour. If you’re not used to drinking as much and as often, you’ll quickly realize how much you’ve been slacking so far.
Once you start doing this consistently, your muscles will start to feel lighter, your digestion better, your skin clearer, and your fatigue loosen up. It’s magical what water can do, so do your best to supply your body with the necessary amount.
Rest days are the perfect time to take a step back and focus on your self-care. It’s a rare chance you can get to actually pay attention to your body’s signals and do your best to respond. Take care of yourself, it’s the only body you have.