3 Ways to Optimize Recovery

optimize recovery

Exercise is a stimulus for change, but it’s the time in between your workouts during which your body adapts and makes progress. In order to take your training to the next level, you must optimize recovery time.

3 Ways to Optimize Recovery

  1. Manage Stress: Stress is an undeniable part of life. There are good and bad stressors. Too much of anything can throw us out of balance. Stress can stimulates appetite, increase abdominal fat, disrupt sleep, increase risks for disease and even play a role in our intimate relationships. So, in order to continue seeing progress with your training, remember that you need a healthy amount of stress from your workouts AND also time to recover the mind.
  2. Optimize Nutrition: Intense training, like CrossFit and weightlifting, depletes the body of important nutrients if not managed properly. Protein and carbohydrates, for example, are essential to optimize recovery and prevent muscle breakdown. And nutrient timing matters, too. Other nutrients, like iron, magnesium, calcium, potassium, sodium, and B vitamins are important to keep an eye on as well. All of these need to be replenished after an intense workout. To do so, focus on consuming whole food sources such as dark leafy greens, nuts and seeds.
  3. Rest and Recover: If training is the spark to the flame, then rest and recovery are the oxygen that keep it burning. Intense workouts break down muscle tissue and use up stored nutrients, so rest and recovery help us repair and replenish. This means time away from intense training, but also getting adequate sleep each night, depending on your training.

Maximize Recovery with Massage

Optimizing recovery through massage after an intense workout can provide several benefits for the body and the mind!

  1. Muscle Relaxation: Intense workouts can lead to muscle tension and soreness due to the buildup of lactic acid and micro-tears in muscle fibers. Massage can help relax tight muscles, reduce muscle spasms, and alleviate soreness, promoting a faster recovery.
  2. Improved Blood Circulation: Massage increases blood flow to the muscles and surrounding tissues. This enhanced circulation can deliver oxygen and essential nutrients to the muscles, aiding in the removal of metabolic waste products that accumulate during exercise.
  3. Reduced Inflammation: Intense workouts can cause inflammation in the body, leading to discomfort and delayed recovery. Massage has been shown to reduce inflammation by promoting the release of anti-inflammatory substances and increasing lymphatic drainage.
  4. Stress Reduction: High-intensity exercise can elevate stress hormone levels. Massage has a calming effect on the nervous system, leading to a reduction in cortisol levels and an overall sense of relaxation and well-being.
  5. Enhanced Flexibility and Range of Motion: Intense workouts can sometimes lead to muscle tightness and reduced flexibility. Massage can help improve joint flexibility and range of motion, reducing the risk of injuries during subsequent workouts.
  6. Prevention of Adhesions and Scar Tissue: After intense exercise, there may be some micro-traumas in the muscles. Massage can prevent the formation of adhesions and scar tissue, which can impede muscle function and lead to long-term issues.
  7. Psychological Benefits: The positive touch and focused attention of a massage can have psychological benefits, reducing anxiety and promoting a sense of connection with one’s body.
  8. Take a Break: During a massage, athletes can take time away from their usual training routine, providing a mental break and promoting a focus on recovery and self-care.

Revitalize your body and mind at our Recovery Room and experience the rejuvenating power of massage – your ultimate pathway to faster recovery, reduced muscle soreness, and enhanced well-being.

Book your session with Helen Chen, LMT, and unleash the full potential of your performance!

A Note on Sleep

How much sleep is enough sleep? If performance and health are priorities, getting a minimum of 8 hours of sleep per night is crucial. But, that answer will depends on a lot of other factors. Take a look at this blog series that we wrote about sleep to get all the answers.

Think of it this way — You may need to focus on getting more recovery, rest, and sleep if:

  • You feel like you need coffee to get through the day
  • You’ve hit a plateau, or performance is decreasing in your workouts
  • You no longer feel motivated to train
  • You’ve noticed recent changes in your mood and/or appetite
There are so many different ways to support recovery — foam rolling, massage, acupuncture, cupping, hot/cold therapy, Epsom salt baths, saunas, the list goes on!
What is your favorite way to support recovery and how do you prioritize it? We want to know!
Want to take your nutrition and training to the next level? Sign up for a free consultation to get the conversation started today.

Nikki Achieved Her Body Recomposition Goals

Body recomposition is probably one of the top goals I work on most with my clients. While that combination is very hard to achieve, it is absolutely POSSIBLE with consistency day in and day out.

Nutrition, sleep, hydration, exercise…they all need to be on point.

Body recomposition involves simultaneously decreasing body fat and increasing lean muscle mass to achieve a balanced and aesthetically pleasing physique. Not only that, but a higher muscle-to-fat ratio can help improve performance in the gym, boost metabolism and improve overall metabolic health.

It’s not easy, but it’s worth it…if that’s your goal.

Achieving Body Recomposition Goals

Nikki started Nutrition Coaching with the goal to “lose that last bit of fat and gain muscle at the same time.” Through consistency during her 12 weeks, she achieved her goals!

“Nutrition has given me the tools to push myself to think differently about how I react to, and overcome challenges I face with my weight loss journey. In the 12 weeks, the significant changes I made are how and when I plan my days/weeks by logging my food, tracking my workout routines, staying consistent, and utilizing the helpful knowledge from Coach Angela. Those changes have been the best tools to help me succeed.”

Body Recomposition in 12 Weeks

In just 12 weeks, she lost 6.5% body fat: losing close to 10 pounds of body fat and gaining 2 pounds of muscle.

She lost 2.25 inches around her navel and 2.5 inches around her hips.

And she’s not done.

Staying Motivated with Nutrition

“What keeps me motivated to keep going is seeing significant changes to my measurements, feeling confident, and the enormous support from my friends and family. Consistency, hard work and dedication are my keys to success.” ~Nikki Schumann

Transform Your Physique

By increasing muscle mass and reducing body fat, you can develop a body that is more efficient at burning calories and maintaining a healthy weight in the long run.

When working with my clients on their body recomposition goals, I take into consideration individual goals, preferences, and factors such as nutrient timing, food preferences, training goals, and recovery.

Ready to achieve your body recomposition goals and transform your physique?

Take the next step by working with our knowledgeable nutrition coaches who will provide the guidance and support you need. Unlock the power of proper nutrition and personalized strategies to optimize your body composition. Start your body recomposition journey today and become the best version of yourself!

 

What is the Right Nutrition Strategy for Injury?

nutrition strategy for injury

The right nutrition strategy for injury can help speed along the recovery process.

This is important — but often ignored. Here are some key nutrition considerations to keep in mind if you get injured (which we hope you don’t!):

Calories

  • Energy needs will change. Typically, during acute injury repair, energy needs increase from baseline intake (BMR may increase by 15-20%).
  • Though, keep in mind that this may not be as much as what the athlete used to eat relative to training and competition.

Protein

  • Injured athletes need more. They should aim for 1.6-2.3g/kg, up from the usual 0.8 g/kg.
  • When increasing protein intake, the amino acid content should also be considered. In particular, the amount of leucine (“the anabolic trigger”), one of the keystones of protein synthesis, is important. Leucine is found in salmon, chickpeas, brown rice, eggs, nuts, beef.

Fats

  • A diet high in trans-fats, omega-6 rich vegetable oils, and saturated fat is pro-inflammatory (in other words, oils such as corn, sunflower, safflower, cottonseed, and soybean will worsen the inflammation).
  • On the other hand, a diet high in monounsaturated fats and omega-3 fats is anti-inflammatory (opt for fats found in foods such as olive oil, mixed nuts, avocados, flax oil, ground flax and other seeds).

Carbohydrates

  • Complex carbohydrates are important during recovery and should include adequate micronutrient intake from vegetables, fruits as well as minimally processed high-fiber sources like oats, quinoa, brown rice.
  • Simple carbohydrates from processed and refined sugars should be limited as they can increase inflammatory response.

Meal Timing

  • Studies show the value of nutrient timing in stimulating protein synthesis, reducing muscle damage, enhancing recovery, and improving body composition.
  • The timing of macronutrient ingestion throughout the day is particularly important, with special attention to nutrition before and after therapy sessions.

The Mind

  • Physical injury and mental health are closely linked. Several studies have shown that injured athletes with higher levels of stress, anxiety, and fear of reinjury are less likely to fully recover.
  • On the flip side, having a high athletic identity (I believe you are considered an athlete if you train on purpose) can motivate an athlete to commit fully to their rehabilitation and have been associated with improved outcomes.

Dealing with setbacks, like an injury can be difficult to overcome. But setbacks are a normal part of the process. It’s how we respond that makes all the difference in how we grow from there.

Do you have a nutrition strategy for injury if that time comes? Get the guidance you need to optimize your recovery process. Contact nutrition@salusnj.com to get the conversation started.

Menopause and Nutrition – Is It Still Possible to Improve Body Composition?

menopause nutrition

Menopause and Nutrition – Is It Still Possible to Improve Body Composition?

~20 lbs down in 6 months…let me tell you about my client!

 

She came to me feeling frustrated and hopeless.

“I don’t recognize the person in the mirror.”

 

Tired of trying methods that didn’t work in the long run – (Keto worked initially, but when she reintroduced foods, the weight returned) She often found herself snacking when she wasn’t really hungry because she wasn’t getting in the right balance of macronutrients.

 

She was worried about how to eat to support her stage in menopause but she felt stuck wondering what to do.

Sound familiar?

You’re not alone.

 

In the menopausal transition, lowering estrogen levels have been associated with loss of lean body mass (LBM) and increase in fat mass. Research shows that menopause is associated with increased prevalence of obesity, metabolic syndrome, cardiovascular disease, and osteoporosis.

Yes, It is Possible to Improve Body Composition Through Nutrition During Menopause

In just 6 months, my client didn’t just lose close to 20 pounds (over 8% body fat lost!) but she has drastically improved the quality of her life and her relationship with food, exercise, and her body.

 

That’s right – during menopause, she lost fat and maintained her muscle by making nutrition changes.

Best of all, she made this progress even through the holidays and she’s still crushing it. I couldn’t be happier for her!

 

Now, listen. She does the work and she does it consistently. She is open and honest when she’s struggling and we work through it with her. This is what she had to say:

“CrossFit Salus was the best way for me to get started and stay motivated. I make time for myself with walking, getting enough sleep, lifting moderately, eating with intention, eating healthy carbs and focusing on my why. I want this to be long term weight loss and to stay healthy and focused.
Angela helps keep me on track with weekly check ins, keeping me accountable and reassures me that I’m on the right track… even when I’m unsure.”

All it takes is the decision to change and show up for yourself for once. It’s time to ditch the dieting mindset and embrace a mindset and lifestyle change.

 

For good.

Menopause Nutrition Considerations

Luckily, the foods you eat have the opportunity to make a significant difference on your body composition and symptoms. Here are a few general recommendations:

Clean it up.

Take time to read labels, avoiding saturated fats, trans fats and sugars. Or better yet, eat more foods that don’t have a label.

Add bulk.

Include high-fiber foods to help you feel fuller longer and vegetables to boost micronutrient consumption.  Aim to have at least 1 1/2 cups of fruit and 2 cups of vegetables each day.

Protein.

Ageing increases dietary protein requirements because skeletal muscles reduce their capacity of activating protein synthesis in response to anabolic stimuli, possibly due to insulin resistance. In fact, some studies show that higher protein intake is associated with higher lean body mass in postmenopausal women.

 

The suggested amount? 1.2 g/kg body weight – that’s up from the recommended (minimum) of 0.8g/kg.

Sound like what you need? I can help.

Send me a message at nutrition@salusnj.com and I’d be happy to chat with you about where you are currently, where you’ve been, where you want to go, and how I can help you put the pieces together.
www.salusnj.com/nutrition

 

Nutrition for Teens

Tired of trying to get your teens to eat healthy? Whether your child is a competitive athlete, recreational athlete, student (or all of the above), nutrition for teens can be tricky.

Nutrition for Teens: Fueling Your Young Athlete

From sidelining sugar to sleeping for strength, nutrition and lifestyle factors play a huge role in improving athletic performance. Being the best athlete isn’t just about how much you train in the gym or on the field. Your young athlete, whether they are competitive or recreational, will have an edge over their competition if they eat, drink and recover the right way.

At Salus Nutrition, our focus is on education and prioritizing real food (while acknowledging that hey – they’re kids and might want a treat here and there). Keeping nutrition for teens as natural as possible is key, but balance is also important. Of course, homemade foods are always preferred to packaged foods, but we know convenient foods are going to happen. So, we’ll help your teen navigate through the maze to choose their best options for fueling their bodies.

Choosing the right, quality foods is only half of the battle. Knowing what to eat, how much to eat and when to eat it also plays a role. Game day nutrition matters, but it’s what they eat every day leading up to game day that matters most.

Carbohydrates, proteins, fats all work together like a team. Those macronutrients are essential, along with their teammates: vitamins, minerals, fiber and water. It’s important for your teens to get in the habit of reading nutrition labels and recognize ingredients worthy of putting in their bodies.

Give Teens the Direction the Need to Reach Their Goals

At Salus Nutrition for Teens, we take into account their goals, interests, personal preferences, likes and dislikes, hobbies and history to create an individualized action plan. From the winning pre-game meal to the rebuilding recovery meal, we’ll help them recognize smart choices, read nutrition labels and figure out how to choose the right foods for their game plan.

Your teen will meet on a regular basis with Coach Angela (also via text, email or phone) to review progress and encourage small, gradual changes week-by-week. Rather than focus on calorie counting, Coach Angela will help them understand food choices and healthy, sustainable habits for life.

Take the stress out of trying to get your teen to understand how to eat. By reviewing progress, listening to their challenges, and celebrating wins along the way, Coach Angela will work with your teen to come up with an actionable plan for improving and maintaining healthy habits to reach their goals.

Find out more by about our coaching services at www.salusnj.com/nutrition or by contacting Coach Angela at nutrition@salusnj.com.

Resources

Healthy Snacks for Kids (and Adults). We Call them “Mini-Meals”

Hydration for Young Athletes

Flexibility for Young Athletes

How much sleep do you really need?

Looking for Healthy Alternative to Your Favorite Recipes?

Check out these healthy meal makeovers that taste good, too at https://salusnj.com/faq/where-can-i-find-approved-recipes/ 

 

Don’t Fall for the Quick Fix or Fad Diet

You want results. We get that. But be careful not to fall into the trap. Don’t fall for the quick fix or the next diet fad. Why?

It won’t last.

Buzz Words Are Confusing

Trending diet words like Keto, macros, intermittent fasting, flexible dieting, paleo can be overwhelming. Confusing. Frustrating. With one search on Google, we’re faced with hundreds of options to help us get results.

The problem?

Promising unrealistic, unsustainable results, most fads are marketed as a quick fix and do not provide the long-term lifestyle changes you really crave. Before you respond with, wait Coach, I thought you counted macros. Yes, I do. But here’s the thing (and I’m pretty sure you’ve heard me say this before):

What’s right for them, may not be (and probably is not) right for you.

Looking at the above list, of “trending diet words,” it’s important to note that they have their purpose for some individuals. A cancer patient, for example, may benefit from eating Keto. A competitive athlete may benefit from counting macros. But, I’ll repeat this again: What’s right for them may not be right for you.

Sure, jump on any new diet trend for a few weeks and you’ll probably lose a few pounds. But you have to ask yourself if that way of living is sustainable. If not, you can expect that weight to creep back on (and then some).

So, what’s a confused goal-seeker to do?

Identify Your Goals and Motivation to Get There

The biggest driver to change is finding your motivation. Why do you really want to XYZ (lose weight/gain muscle)?

Is it to feel healthy? Look good? Perform better?

You cannot achieve any of these goals on a quick fix. Identify your long term goal and determine the things you can do today, this week and even this month to accomplish that goal?

Fine Tune Nutrition Habits for the Long Haul

What behaviors can you fine tune to better your chances at staying on track with making better food choices? For example: make time to meal prep, get enough sleep, meditate, etc.

Create a sustainable plan that you and the entire family can embrace. After all, YOU are the one setting an example for your children. What habits do you want them to develop as they grow up?

And remember to be patient with the process. You’re creating new habits: for life (not just for spring break).

Ready to Nix the Quick Fix and RESET Your Habits?

Don’t bite off more than you can chew. Staying focused on one new goal at a time will help you stay committed and keep the momentum going strong. Take this 6-week plan for example:

  1. Week one, start with a kitchen clean out to reset your eating habits. Get in the habit of reading labels – or better yet, choose foods that don’t have a label.
  2. Next, in week two, add on portion awareness. Focus on eating a balance of carbs, protein and fats at every meal and mini meal. This week you can also focus on the importance of staying hydrated.
  3. Week three is all about sleep. This is perhaps one of the most important factors (that most of us neglect). But, it’s not just about how many hours you log in bed, it’s also about what you do before you go to bed to destress.
  4. In week four, consider bumping up your movement. CrossFit, running, biking, weightlifting. Whatever you love to do…do that! And then some.
  5. Week five is a good time to dial in on your mental health – which can translate to physical health. Discover new stress reduction tips so you have an arsenal of strategies to pull out no matter the stressor.
  6. Finally in week six, it’s time to put it all together and really dial in on recovery and self care habits. What will make you a better version of yourself?

Remember, small habit changes really add up and can result in huge changes – even in a small amount of time.

Why Should You Take a Rest Day?

Incorporating a rest day after exercise is essential to achieving performance goals, weight-loss or weight-gain goals, improving energy, sleep and much, much more. But, make sure it’s about recovery…not just rest.

What is a Rest Day?

A rest day is when the body repairs, rebuilds and strengthens itself in the time between workout days. Incorporating recovery time is important because this is the time that our bodies adapt to the stress of exercise; and allows our body to replenish energy stores and repair damaged tissues.

What Happens During a Rest Day?

Sometimes we take on a: “I must work out every day” mindset and completely forget that one of the most important parts of exercising effectively is giving our bodies time to recover.

But, continuous training can actually make us weaker, and increase the chance for injury. Exercise or any other physical work creates stress on the body such as:

  • Metabolic stress that comes from depleting the energy stored in individual muscle cells (muscle glycogen)
  • Mechanical stress created by physical damage to the structures of muscle proteins (muscle tissue breakdown)
  • Fluid loss
  • Even mental fatigue (that can lead to burnout)

That’s why we want to give our muscles (and our mind) a chance to come back stronger through recovery strategies.

A rest day allows tissue repair to occur.

Without enough time to repair and replenish, our body will continue to breakdown from exercise. This can lead to overtraining.

Signs of Overtraining

A common mistake of those new to exercise, and even among the experienced athletes, is to workout too hard, too long… too often. They feel guilty about taking a day off, as if they were to lose momentum, and end up over-training in the process.

Overtraining often occurs from a lack of recovery time.

Signs of overtraining include:

  • Feeling fatigued (more than usual)
  • Experiencing a lack of motivation to exercise
  • Feeling unmotivated to be active throughout the day
  • Noticing a decrease in performance
  • Experiencing unexplained weight loss/weight gain
  • Noticing the first stages of a nagging injury
  • And, if we were able to look at someone’s insides, we might also notice that their inflammatory markers are elevated, their connective tissues aren’t healing and their hormones are going haywire (ex: cortisol going up).

In short, lack of recovery can have wide-ranging effects. When it comes to exercise, sometimes less is more.

Your Ideal Rest Day Should Be an Active Recovery Day

Rest day should really be more like an active recovery day. The point is to do some sort of movement that is less intense than your regular workout days, but encourages blood flow.

Why?

  • Moving your body at a lower intensity will help boost recovery rates from your previous workouts by encouraging blood flow to your muscles and tissues.
  • That added circulation also helps deliver nutrients (like amino acids and oxygen) to muscles to aid in repair.
  • Active recovery is also helpful to flush out waste products (like lactic acid and hydrogen ions) that have built up during your workouts and are known to contribute to muscle damage, fatigue and delayed onset muscle soreness (DOMS).
  • On top of all that, active recovery days offer a refreshing mental break from intense training.

Plan Your Recovery Day

Then, the question becomes, what should you do on an active recovery day.

A recovery day should be planned like a training day. It’s not a day to lounge on the couch all day. Think of it more like an active recovery day.

That could be any activity that is relaxing and energizing and that is parasympathetic dominant (often referred to as “rest and digest” as opposed to sympathetic activities that are “flight or flight”, like an intense workout).

These can include:

  • Mobility
  • Yoga or stretching
  • Walk or an easy jog
  • Light hip and core exercises
  • Meditation
  • Other recovery protocols such as: heat/ice, stim, massage, compression, etc.

Generally, an active recovery day features activities that reach about 60 to 70 percent of your maximum effort. In other words, keep the intensity low to moderate.

That being said, remember to listen to your body and give it a break when it needs one. If you need a complete rest day, take it.

Other Factors At Play for Optimizing Recovery

Sleep

Sleep is essential. Not just on rest day.

Not to completely sound like a broken record, but if you’re not sleeping well, fix that first. Sleep is really a very powerful element to recovery.

In general, one or two nights of poor or little sleep won’t have much impact on performance, but consistently getting inadequate sleep (less than 7-8 hours) can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood.

Everyone’s needs are a little different, but some research indicates that sleep deprivation (less than those 7 hours) can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis. Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion.

Get your sleep tonight. Try this:

Set a night time alarm – one an hour before ‘bedtime’ to remind you to turn off your blue-light devices and another fifteen minutes before it’s time for your head to hit the pillow.

Read more: Sleeping Tips for Athletes

Nutrition

Eat better to improve recovery? You bet!

Another major part of recovery has to do with replenishing energy stores and fluids lost during exercise. This means eating whole, nutrient-dense, unprocessed foods in your post-workout meal and ensuring you’re staying hydrated. Eating whole foods with herbs and spices can also help to moderate inflammation, assisting in recovery.

If you’re training hard, it’s important to refuel the machine (your body) for repair and recover and also prepare it for the upcoming workout tomorrow. Now is not the time to drastically restrict your food intake. At Salus Nutrition, we take a holistic approach and analyze each client’s situation to provide an individualized solution. Everyone is different when it comes to rest day vs training day macronutrient needs, but generally many clients do well with a consistent amount of fuel throughout the week.

When it comes to supplements, remember that supplements are designed to be supplemental: in addition to the fundamentals of proper nutrition. If you insist on pounding your body in the gym and your body is crying for a recovery day, a supplement probably won’t prevent further damage. Supplements aren’t formulated to fix stubbornness.

However, if you’ve tried the basic rest and recovery strategies consistently for several weeks and your body is still feeling trashed, consider supplementing.

Mental

Studies show that pain perception can be affected by stress, stage of the menstrual cycle (for women), and individual tolerance. Incorporating a recovery day is not only important for our bodies, it also is beneficial to help refresh our minds and destress.

Go ahead and roughhouse with your kids in the yard, take a walk or pick up a pen and start journaling.

The point is to give your mind time to chill out, break out of your routine and appreciate your day off. You’ll come back feeling mentally recharged and highly motivated.

How Many Recovery Days Do I Need?

The number of recovery days you need will depend on how intensely you’re training, your age, fitness level, etc.

Paying attention to how your body feels and how motivated you are is extremely helpful in determining your rest day and recovery needs and modifying your training program accordingly. Some people do well with a 3 days on, one day off cycle. Others prefer a 5 days on, two days off. It’s all very individualized.

It is this balance that takes us to a higher level of fitness. The greater the training intensity and effort, the greater the need for active recovery.

Summertime Nutrition Challenge Begins May 15

Is it summer yet?! Beach season is right around the corner (really it is) so it’s the perfect time for a nutrition challenge!

Achieve Your Diet and Fitness Goals

Whether your goal is to lose weight and look amazing in your swimsuit, or you’re looking for serious performance gains, this Challenge is for you.
During the Challenge, You will have all the tools you need to succeed like weekly meal plans, recipe books, and tons of support. You’ll also get to track how much you’ve improved your body composition and performance.

An Experience You Won’t Forget

We want everyone to get involved and do it together. It will be an experience you won’t forget!
Nicole from Lurong Living is our personal guide to help us along the way – feel free to ask her any questions on our private Challenge Facebook group.

Resources

Challenge Info Page
Why Join the Challenge?
How the Challenge Works?
3 Diet Levels (all about the nutritional philosophy and diet options) 

Pricing

Early Bird Pricing: $40 (ends April 24th)
Post Early Bird Pricing: $55

Take advantage of the early bird price (ends 4/24), save $15 now!

Sign up now.

Timeline

Challenge Starts: May 15th
Challenge Ends: June 18th