00:00I'm going to give you the top five methods that you can use to improve your recovery as an athlete and we're going to start right [Applause] now so recently we went over that overtraining syndrome and what athletes deal with when they feel overtrained and there's a lot of different types of recovery that we have to factor in when we're thinking about recovering as an athlete and even when we're thinking about recovering as a fitness Enthusiast so there's the physical adaptation right there's a lot of stress that you put your body under you might be doing you know assault bike work you might be lifting heavy you might be doing hypertrophy work all these things will lead to that physical adaptation so we have to focus on recovery that leads us into Mobility we might have some problem areas we might have some joints that are struggling to adapt we might have some joints that might have previous issues that have Scar Tissue built up that we have to improve upon so we have to factor in Mobility then that takes us into that mental aspect athletes
01:00especially are dealing with mundane training they're doing the same thing over and over and over again there's a lot of pressure on them there's a lot of different things that they have to balance and especially if you're not in a high-profile sport you really have to balance things like external stress in life and how to handle training as a world class athlete or even as an athlete just coming up through the ranks in high school and then that takes us into the nutritional aspect if we think about recovering nutritionally and how nut nutrition has a positive impact on joint Integrity on our mental outlook on life on our mobility in general now we can start to weigh the fact that nutritional aspects can really impact multiple different spheres of recovery and that's essentially where we need to go with all these methods but we're going to give you those top five methods that you can use to improve your overall recovery that first key tip is going to be executing 10 to 20 minutes of yoga
02:00five times a week and I can hear all the Meatheads out there groaning and moaning and thinking about turning into a patuli smelling hipster granola eatting lover we have to embrace yoga if you're a big dude you need yoga the most and there's a couple different reasons why first it drastically improves our mobility and when our Mobility improves now we can lengthen the muscle belly and in turn let lengthening is strengthening so we start to learn how to handle different positions in deeper ranges of motion and that can lead to Greater Sports Performance another key concept it helps us be a little bit more in touch with how we're feeling in certain positions and then we can take that information into our warm-ups now we can start to mobilize a little bit more effectively based off of how we're feeling while we're doing yoga and then finally we're talking about the mental aspect right think about the overtraining syndrome almost all of the overtraining syndrome
03:00relates back to mental focus and mental adaptation what yoga does is it forces you to disconnect from the digital world and it forces you to embrace internally who you are and you start to have that self-reflection time and it enables you to almost get into that meditative state so use yoga four to 5 days a week for just 10 to 20 minutes that's not even that much time and that's going to help you improve your overall recovery and yoga takes us into that second key aspect of recovery and that's going to be meditation or quiet sitting or prayer so if you're religious it's going to be prayer if you're more focused on a specific type of philosophy or Spiritual Awakening meditation if you're more focused on just general disconnection call it quiet sitting call it whatever you want but separate yourself sit quietly try to hollow out your mind now a lot of you might be thinking about the doy Lama sitting Criss cro CR
04:00chanting and having incense smoking all over the room and if you want to do that go ahead if you don't want to do that I recommend finding a place that you can turn the lights off you can block out all external noise you turn off all of your electronics your cell phone your TV your computer and you have to sit for 30 minutes it's way harder than people actually think the first 10 to 15 minutes your thoughts are going to be bouncing all over the place and then as you gain control and you have that specific intent now you start to control your cognitive function you start to control your cognitive ability and you can really quiet those thoughts so some people really like to meditate prior to training you know maybe an hour an hour and a half prior to training some people like to meditate early in the morning when they first wake up to zero themselves in others might like to do it post-workout or even during their workout they might like to visualize first and then meditate and then help with their recovery post-workout so I recommend trying to figure out how you
05:00can engage with meditation 4 to 5 days a week 30 minutes it's going to drastically improve your mental adaptation that third key tip to improve your recovery is simple it's called sleep please get to bed this is another classic we've got some of the best athletes in the world and it's hey how'd you sleep H it's okay and then I hear them talking about doing the new group game where they drop into these certain areas why can I not think of the name right now of that video game but they're playing until 1 2: in the morning and then they have to wake up at 7:30 to go to work and then they're exhausted okay this is reality this is what a lot of people are dealing with prioritize your sleep okay if you are someone who maybe you do meditate before bed what you can do is an hour out from bed that's when you flip the switch literally that's when you're trying to quiet your brain so maybe you spend 30 minutes of meditation and if you're religious you meditate for 30 minutes and then you do 10 minutes of prayer and then you're unwinding and you're preparing for bed
06:00you're getting ready to go to bed your bedroom should be about 65° you know you've already brushed your teeth you've gone through that nighttime ritual you have blackout curtains and ideally you don't have any Electronics near your bed except for your cell phone on the other side of the room and that might be your alarm clock now one big key that a lot of us are missing regarding sleep hygiene is that we're not seeing sunlight earlier in the day I recommend around 7 to 8:00 in the morning you get outside and you see the sun for 30 minutes that's going to help set your circadian rhythm and in turn your sleep's going to be better we want to get exposed to sunlight early in the day and then again around noon if you want to recover as well as possible 8 to 10 hours of sleep and then around the middle of the day you can get 15 to 30 minutes of a nap and that's going to dramatically improve your overall recovery that fourth key tip is going to be based around the fact if you have access to this tool that tool is going to be a sauna I recommend a traditional sauna we have a full spectrum here at
07:00garage strength you can use in far infrared or near infrared depending on what you believe is best I think traditional is just fine and I think most of the research out there is going to show you if you do the SAA for 4 to 5 days a week at 170° Fahrenheit for about 20 to 30 minutes each time that you go in there you're going to notice a drastic improvement in your recovery and your overall well-being now this is because it stimulates something called heat shock proteins it's going to enhance our sensitivity to heat and it's even going to improve mitochondrial volume okay so if we can see the volume of mitochondria increase then as we start to improve our endurance then we can start to use Sprint interval training to enhance our mitochondrial respiration so using the sauna can improve our endurance it can improve our ability to recover and don't forget we can disconnect during this time put your cell phone somewhere else maybe once in a while you listen to a podcast or something on along those lines but I
08:00recommend just going into the sauna and chilling out use this to improve your ability to quiet sit or to meditate and it's going to lead to not only physical recovery but also that mental recovery now that fifth key concept is something that a lot of coaches take for granted and they believe that their athletes are doing everything that they should be doing but in reality they're not this is going to be nutritional Improvement what I want to do is just provide basic guidelines for nutrition so what's some basic guidelines first understand macros carbs fats alcohol and protein okay so what we want to look at then is we want to try to get one gram of protein per pound of body weight this could be from plant protein this could be from animal-based protein you can use supplements like whey protein these are all fine ways to improve your protein consumption then that next step that I recommend try to get a fair amount of carbohydrate specifically microbiota
09:00accessible carbohydrates these are carbohydrates that are going to be digested in your colon and in turn they're going to help you have more lean muscle mass you're going to feel better with digestion and typically this is going to be found from sources that are high in fiber one rule of thumb for carbohydrate consumption could start at you know 1 and 1 12 gram of carbohydrates to 2 gram of carbohydrates per pound of body weight this is a good Baseline and then factor in if you have to cut for a weight class make sure that you're not overeating because you could lead to Having excess mass and not being able to make that weight class so just make sure you're prioritizing your actual nutritional improvements focus on the protein focus on the carbohydrates make sure the carbohydrate source is flourishing it's filled with microbiotic accessible carbohydrates and that's going to improve your overall recovery so we discussed the types of adaptation that we need to the stimulus provided by training right we went over the fact that we need to enhance our nutrition we
10:00went over the fact that we need to improve our joint integrity and we need to improve our mental state of well-being we provided some nutritional Baseline things that you can use we went through all of those key factors around yoga around meditation around sauna around improving your sleep now you can take these and apply it to your own training and to your own recovery so one of those questions we got once I mentioned microbiota accessible carbohydrates was where can I get those microbiota accessible carboh hydrates where can I Source my fiber to make sure that I'm still getting enough carbohydrates and fortunately we put together a free download you can click on the link down below you can go over to garag strength.com enter in your email address and you're going to get a free fiber based download this is the fiber scheme that I use the foods specific to me that I eat you know specific beans kiwi all these things the amount that I eat so that I can make sure that my fiber consumption is around 60 to 70 g a day if you need help with your nutrition that's one of the areas
11:00that a lot of elite athletes actually struggle with we've got our high performance nutrition that you can click on the link Down Below in the description head over to garage.com you can pick that up today to help you enhance your recovery and feel better on a day-to-day basis and remember freaks if you want to become a champion you've always got to cultivate your power peace [Music] a