Rest, Recovery & Rejuvenation

Now that we have days with more sunlight, we wake earlier and stay up later, and squeezing as much as we can into the day.  Seems like we're always pushing forward, planning ahead, meeting the next goal but what about rest and recovery?  Sometimes we just need to reset in order to progress and improve.  You know how your computer gets slow and bogged down after it's been running for a while?  Then you shut it down and reboot and it runs so much better.  That's exactly what we need to do on regular basis.  Here a some pointers on how to know when you need to take a break and reboot for rest, recovery and rejuvenation.

Symptoms of over-training or needing a reboot:

• Loss of Focus
• Emotional Fluctuations/Moodiness
• Diminished Efficiency
• Fatigue (Lack of Energy)
• Insomnia or Restless Sleep
• Declining or stagnant exercise performance.


• Sleep Quality - If you find yourself going from emotional extremes, for instance in tears one moment to uncontrollable anger, or have general moodiness, or loss of focus, it may be attributed to lack of sleep and/or low blood sugar.  Feelings of depression, anger, anxiety and fatigue can be normalized with consistent quality sleep.  To improve sleep quality try to avoid large meals prior to bedtime, avoid all caffeine and nicotine in the late afternoon and evening.  Even alcohol interferes with sleep quality.  Avoid using laptops, computers and smart-phones before bedtime.  Dim the lights in the house as evening approaches.  Practice relaxation techniques such as deep breathing and clearing the mind if you're having problems falling asleep and staying asleep.  Aim for consistent sleep and wake times as much as possible.  If all else fails you may consider consulting with a sleep doctor to address any potential health problems affecting sleep and/or a counselor to manage emotional health.


• Performance - Have you been training for an event such as a half marathon, fun run, or just pushing hard at the gym and notice that you aren't making progress or it isn't getting easier?  That may be a sure sign that you're due for a rest.  A crucial part of any training program is rest and recovery.  Without this you run the risk of injury along with stalled, or declining performance.  Be aware of other symptoms of over-training such as an elevated heart rate especially noticeable in the morning, feeling anxious, lack of energy, soreness or aches and pains, insomnia and moodiness.  Take a break from exercise or if you do exercise slow down the pace go for a lower intensity work-out, take time out to stretch and/or do some foam rolling to allow your body to recover.  Alternatively, if you've been focused on one activity, consider cross-training.  Find ways to work other muscle groups that have been underused and this also gives you a mental break from doing the same work-out.


• Nutrition - Sometimes it comes down to how you're eating.  Are you properly fueling yourself throughout the day for all the activities you're attempting to accomplish?  If you're on a typical weight loss diet the carbohydrates are usually reduced.  Most importantly, carbohydrates are an important fuel for your body and brain; try to eat the good carbohydrates, avoid the added sugars and refined flours.  Thus, preventing large fluctuations in blood sugar which can wreak havoc on your energy and emotions.  Primarily, a balanced whole foods diet that includes all the food groups is the best diet for obtaining all the necessary nutrients for health.  In addition, make sure you are well hydrated our bodies do not function or metabolize well when dehydrated.


• De-Stress - Find activities that take you way from work and electronics, or anything that creates stress.  Get outside for some "green exercise"; to enjoy nature whether in the woods or in the city.  Spend time with supportive family and friends or have alone time.  Figure what works best for you to take you out of the typical grind and be good to yourself.

If you continue to struggle with symptoms of over-training or difficulty with recovery, consider seeing a medical professional for assistance.

Free introductory 15-minute appointments are also available.