When to Take a Rest Day

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Workouts that move your fitness & strength forward don’t have to leave you feeling annihilated. In fact, doing so on a regular basis can actually be WORSE for you than not exercising at all!

Now before you all run at me with knives, please understand that this is a broad statement…hoping that with this post we can help you define where you sit on the scale of over-training (if at all) & whether or not you need to take a step back.

If you’re a HIIT class junkie (Les Mills, CF, etc), then you’ve probably been conditioned to believe that you’ve got to “puke blood & see Jesus” at the end of every workout or you’re not doing it right! Or perhaps the “toilet trust fall” is a common occurrence after leg day. Well if you’re still reading this, then it’s probably not working for you…

Have These Symptoms? May be Time to Prioritize Rest:

♥️ No appetite / Followed by insatiable cravings for sugar and salt

♥️ Lingering soreness / achy joints / toilet trust fall

♥️ Constantly sick

♥️ Lack of progress / Fried CNS

♥️ Lack of coordination

♥️ Trouble falling & staying asleep

♥️ Lack of motivation / No mojo

♥️ Obsessive / Moody / Depressed

♥️ Missed or delayed period / lack of ovulation

♥️ Increased symptoms during PMS

Suggestions on Resting Properly:

♥️ SLEEP – 8-9 hrs/night

♥️ EAT – adequate calorie & macro intake for your exercise modality (hire a coach who understands nutrition & exercise physiology)

♥️ REST – 1-2 rest days is optimal

♥️ NEAT – walk 10k steps/day will improve recovery

♥️ TRAIN – switch up between strength & conditioning days – we should not be metconning every day!

Realize that these suggestions are all part of a bigger puzzle – we need to make sure that the recovery coming in is an adequate amount that balances the stress coming in.

This is where people get in trouble – even if you’re training 60 min a few days/wk, it may still be too much for YOU if you’re not eating enough, sleeping enough, nor dealing with a stressful life situation.

As you can see, the delicate balance of too much & too little is ever changing, so it’s important for you to be aware of symptoms & life circumstances in order to steer yourself in the right direction at the right time.

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