10/2 Fitness Friday

Coach Noah does a flexed arm hang on the rock rings. How long can you hang on? If you're a rock or ice climber, use the rock rings or fingerboard for sport specific training today.  
Recovery is a key ingredient to your recipe for becoming a bad ass. It's super fun to come into the gym, crush the workout, pick up heavy stuff, or drag a heavy sled. However, if you're not taking active steps to recover from your workout, you are not receiving the full benefits of your training. Here are three key recovery practices. We will discuss more in the next Fitness Friday blog post. 
1. Get 8 hours of sleep. Some research suggests that if you get less than 8 hours of sleep, you can expect only a 50% adaptation to your training. Sleep is that important! It is the only time in which your body can repair, produce certain hormones, and do all of the important physiological functions that your body needs to incorporate your fitness training. Some research suggests that a 2-5 hour sleep deficit has the same deleterious health impacts as smoking 5-10 cigarettes a day. 
Some of the ways you can improve your sleep:

• Stop using electric devices, e.g. TV, mobile phone, computers, tablet computers, etc, 2 hours before bedtime. To mediate the blue light you receive from these devices you can wear amber goggles. 
• Take your fish oil and magnesium supplements before you go to bed. We sell Pure Pharma Daily 3 packs which are individually packaged daily doses of fish oil, magnesium, zinc and Vitamin D. All good for helping you recover from stress and to help you sleep. 
• Eat slow release carbohydrates, e.g. sweet potatoes, winter squash with dinner. 

2. Take a post-workout supplement(s). Creatine, fish oil, magnesium, electrolytes and probiotics have all shown to help facilitate recovery by reducing inflammation, replacing important minerals in your cells, and helping your GI tract absorb nutrients. Fit-Aid and the Pure Pharma provide good post-workout supplement options. We can help lead you to good probiotic supplements if you're interested. 
3. Eat 2 -3 hours before training and consume a post-workout (PWO) meal within 1 hour after training. The PWO meal can be a protein and carbohydrate drink (such as SFH Recovery or Fuel), sweet potatoes and egg white muffins, or some of these great PWO meals. 
Today's Workout
Gymnastics Tabata 
8 x 20 sec work:10 sec rest of
L-Sit on the parallettes
Flexed arm hang on the pull-up bar, rock rings or fingerboard
Handstand hold against the wall or free standing
Bottom to bottom squats
Who programmed this? Post guess to comments.