So the year is off to an awesome start! Our team trainers have been working hard to plan our practices and help everyone get back into shape. And wow after practice I am so sore from the off skate portion, I am walking very slowly! It is awesome though because I have been off for so long and had a hard time finding the motivation to work on my own. I know I am not the only one. Some people get to the gym and do their workouts and stick to it. I am not one of those people. I will go to every single practice and some extra training but actually going to a gym is very sporadic for me.
A full-time job, grown up responsibilities and grandchildren make it impossible for me to be committed like that. I do have a goal to get better at this and be more consistent with my other workouts. I would like to add maybe once a week yoga, so now I have to figure out how to make myself leave my desk at lunch.
On the good side, I have been able to up my level by paying attention to my recovery from my workouts. Heavy exercise breaks downs your muscles and recovery builds them up. When I started roller derby, I was going once a week and spending the next 2 days on the couch in pain from muscle soreness. Next I started skating twice a week. Not quite as bad as I was getting more workouts but still having a problem with energy after. That is not to say that I didn’t feel better, it was just I felt old and unable to keep up. It took my body longer to recover from intense training.
I was introduced to AdvoCare and Spark after complaining to someone that I just could not go all out in 2 hour practices. This kind person gave me a Spark and introduced me to the world of athletic nutrition.
Because I am a closet nerd, I had to study this and do my research and I found that I was neglecting my nutrition and my recovery. I now have a regimen for before, during and after our training. It has made a world of difference in how I feel, and most importantly, how I perform. I strive to put the best products in my body and my research has led me to invest solely in the AdvoCare products. That doesn’t mean there isn’t good alternatives but I also like the company.
Here are things that you should be paying attention to, especially as you get older:
- Rest – This is the most important thing you can do for your body and your mind. I believe in 8 hours of good sleep and I relax and rest watching some tv, reading and meditation.
- Nutrition and Hydration – I was a junk food junkie, even though I like food that is good for you, I hate to cook and I am lazy, just ask Mr. Kool. I did long ago stop drinking soda’s and now I drink water, coffee and water. Coffee is my vice I won’t give up. I don’t need it as I use Spark for energy and mental focus but I like it so I drink it! As for nutrition, I have embarked on setting myself up for a lean and healthy retirement. Everything we do as young’uns will catch up with you. (the 24 Day Challenge teaches you how to eat properly)
- Cool down and stretches – This is awesome for helping your body to recover from strenuous activity. We don’t do enough of this, that reminds me to bring this up in the next training meeting!
- Massage – These feel awesome and help put you into a good relaxed mood. Take advantage!
Currently using AdvoCare products, this is my regimen;
Pre-Practice – I eat a meal that will fuel me without making me sick early enough to not be full at practice. I take 02 Gold, Catalyst, and muscle fuel with a little bit of spark or rehydrate. Then I drink plenty of water.
During – Currently have been getting by with drinking plenty of water, during games I would drink rehydrate mixed with biocharge and plain water
After Practice – depending on how late it is, I have a Pro20 and nighttime recovery, or post workout shake and nighttime recovery.
I still feel the soreness from hard workouts but I can get up at 5am after a practice that lasts until 11 and still function. I use a foam roller to roll out the kinks the next night and I am ready for more! Listen to your body, it will tell you what you need. Mental training is just as important so don’t neglect your mental health either!
I was long winded this time around, thanks for staying with it and please feel free to offer me feedback or let me know if you like what you read
Until next time
Hip Checks and chest bumps!