Recovery:
Understanding the Signs of Being Under-Recovered and Knowing When to Pull Back

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Happy New Year!

Hopefully the holiday season treated you and your loved ones well.

In my newsletter last week, I talked about the importance of being able to recover from the work you're putting into your training and how you may be slowing down your progress, increasing your risk for injury, and potentially limiting your efforts for upcoming sessions by not giving your body the proper recovery it needs.

This week I'm diving into some of the signs or symptoms you may experience that may mean you're not fully recovering.

3 Tell-Tale Signs You're Most Likely Under-Recovered

1. You feel like you can't wake up and are mentally foggy, and you seem more irritable than usual.

No matter how many cups of coffee you drink you just can't manage to wake up and focus on the day's tasks. It's hard to focus on one task at a time and you're easily distracted. You're more emotional and are quick to get annoyed.

2. Your NEAT goes down (Non-Exercise Activity Thermogenesis). These are the calories you burn throughout the day apart from your workout.

If you regularly wear a fitness tracker and notice a substantial drop in total expenditure even though it seems like you're still staying within your routine, it's your body telling you that it's trying to conserve as much energy as it can.

3. Your muscle soreness is lasting longer than usual and your sleep seems to be getting worse.

After a rough workout and an early night to bed, you still may end up waking up feeling exhausted. With muscle soreness, it's normal for your body to be sore 2-3 days after a workout but it really shouldn't extend too far beyond that.

Now we do all have our off days and it's important to know the difference:

An off day might be a day where we don't necessarily feel our best but still make our best efforts in getting what we need to done. We may be tired, but we have goals that need consistent work.

Being under-recovered and continuing to train through it will leave you burnt out and feeling worse in the end and if you're unlucky like I was, injured.

Refer back to last week's newsletter on training smarter and harder by focusing on your recovery:
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At the end of the day, it's important that you listen to your body and you take action when it's screaming for a break.

Whether it's booking a deep tissue massage, adding in an additional rest day to your routine, or taking the time to make sure you're properly nourishing your body with adequate carbs, fats, and protein, your body will thank you.

Train smarter and harder by focusing on your recovery and understanding the warning signs when your body's telling you that you're not recovering.

Hiring a coach that can oversee your weekly training volume and daily food consumption can help mitigate issues with overtraining or under-recovering.

If you need help with either training, nutrition, or both, fill out the link below to get started!

I'm here to help! For online training programs, nutritional plans, and continued support, fill out the link below to get started with MORE-Coaching.online today!https://forms.gle/Mgt87UCNzHzVyMkN6​