Fit Tips for February

This January was a whirlwind! In Texas we had a freeze one week, a flood the next week, and a stomach bug running around the whole time blaah. But I also got a new car (YAY!), so let's just say January was very eventful. I hope yours was a better type of eventful lol. But I'm super excited for today's topic so let's jump right in!

Recovery Before, During, & After your Workout

When we think of recovery, typically we think of stretching after the workout, but that's not the only way we can recover! We can set ourselves up for good recovery before the workout even starts!

Before the Workout

Fuel - Eat a well rounded meal 1-2 hours before exercise (like a banana, eggs, berries, a slice of toast, or a handful of nuts.) OR 30-60 minutes before eat a snack bar or protein shake with a healthy blend of protein, carbohydrates, and fats that is easy to digest
Hydrate - 2-4 hours before your workout drink around .1 oz water per pound of body weight (ex. 150lbs = 15oz) to prep your body for the fluid loss from sweat and heavy breathing.
Muscles - 5-10 min of dynamic stretching (working through the range of motion in your joints) or foam rolling (increase muscle blood flow & massage the muscles) will prime the muscles for the work ahead!

During the Workout

Hydrate - Take small sips of water frequently so your body can replace the fluid lost from sweat and breathing. If your workout is more sweaty than normal or longer duration (in the heat, high intensity, or like marathon training) drink a sports drink with electrolytes!
Fuel - If your workout is longer than 2 hours (or higher intensity >1hr), bring an easily digestible snack to keep your body fueled. (my go-to's are GU packets!)

After the Workout

Hydrate... again! - This will bring your body water levels back up to normal after exercise!
Fuel - Eat another well-rounded meal 1-2 hours after exercise, or if we're getting picky... 0-90 minutes after your workout eat or drink 20-40 grams of protein with a good blend of carbohydrates and fats to maximize muscle recovery.

That's a lot to think about, I know & we're probably not going to hit every one of those things for every workout. That's ok, we're not robots!

If you want to start implementing better recovery habits, just start with 1 or 2 things. Maybe that's simply hydration, focus on nailing pre and post workout water and see how that makes you feel, once you get that down, start adding in another one!

Goals for February

Hopefully you took some time last month to brainstorm on your annual goal breakdown so you can stay on track to reach those milestones this year! If you did, this is where you can take a look at those Stepping Stone Goals for the month & work towards those weekly! Here are a couple of my goals this month!

Get back up to pre-freeze/flood milage.
Run 2-3 Hyrox 1/2 simulations this month.
Prioritize hydration! (my constant struggle) 64 minimum oz/day.

What are your goals this month?

Last Month on YouTube...

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Want a workout plan you can trust to help you reach your goals? Check out the Program Quiz I made so you can find out which of my programs is best for you!

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As always, I hope you learned something & rekindled your motivation for the month! Reply to this email or DM me on Insta if you have any questions or feedback for me about Fit Tips or whatever! I always love hearing from y'all <3 Wishing you all the best in your training and recovery this month!

Talk to you soon,

Katie

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