DAY 24


R&R the two magic words that help you to get lean, strong and fit. Recovery is an essential part of training if you want at stronger, leaner body. Muscles repair, rebuild and strengthen when you REST, not when you train or "work out". 

 When you work out your body breaks down muscle and depletes it's fluids and energy stores. R&R allows your body to replenish those stores and repair those damaged tissues. Repaired damaged tissues = Muscle Built, giving you that toned look. 

A muscle needs anywhere from 24-48 hours to repair and rebuild. Working it too soon can lead to muscle breakdown instead of gain. Also it's important to remember, we as women do not have enough testosterone to build muscle and look like a man. So you don't have to worry about that. If you see women who look like men muscle wise.. they are more than likely taking hormones to achieve that look because it won't happen naturally. 

Eat well, sleep well, manage stress. Living a health conscious & balanced life will mean your muscles recover more quickly. 


Recovery Tools

boosts your lean hormones. Restful sleeps allows for normal leptin secretion which helps manage hunger. So if you find that you're starving all the time. It could be that you're low on leptin and need to get more sleep. 

Schedule a nap or make sure you get to bed earlier that week. Typically the average person needs from 6-8 hours of sleep per night to function optimally. 

Is like a self massage using a piece of foam that looks similar to a swimming pool noodle just shorter. Basically the foam roll "irons out" knots in the muscles. A knot in a muscle is much like a knot in a rubber band. The "knot" tissue isn't smooth and pliable. Stretching can't get these knots out. So if you pull or stretch the knot, it just gets tighter. Foam rolling improves the quality of muscle tissue while stretching lengthens it. 

Ideally your foam rolling should be done after every cardio session. 

An easy way to maximizing the benefits of your workout is by what you eat after your workout. After the HIIT workouts in the 21 Day Challenge, you are set up hormonally to burn fat for hours. The sugar in your muscles have been depleted and you should be in fat burning mode. That is, if you did at least 30 minutes of the HIIT cardio. Remember it takes the first 25 minutes of a cardio session to get into the stored fat. So since you are carb depleted you can get away with a higher carb meal since most of those carbs will be used right away to restore sugar to the muscles. A good guide to go off of is 30-40g of Carbs after a workout. Protein should be 20+grams and Fats around 10-15g. If you don't want to worry about grams just go off of 3-6oz. Protein, 1/2c Starchy Carb & 1-2 tbsp of a Fat. 

AEpsom salt baths are inexpensive and easy to add into your weekly routine. Plus they are a huge stress reliever. I like to take an epsom salt bath 2-3 times per week. Another thing that is so exciting about this is... If you're experiencing bloating from food or that time of the month, the epsom salt baths help to pull out excess water from your skin. So it's another tool I use to get rid of water weight quickly. 

Draw a hot bath and add in about 1-2C. of Epsom Salt. Soak in the tub for 20-40 mins. I will usually light a candle, take a book and read in the bath. This is especially great for those nights when all you want to do is eat junk. Just make yourself go relax instead. 

I notice that I drink a lot of water after these baths because of the amount of sweat that comes out. It feels like a detox to me. Similar to a Sauna. Which is another great tool. 

These are the best smelling salts I've found. But you can use any epsom salt you like. 

Did you learn something new? Comment and let us know.