When I talk recovery, I’m not just taking time off, but taking time intentionally “on” to do things to get your body ready to perform at a high level.
Here’s what I’m doing these days and what’s working for me.
If you’re stronger, it’s easier to recover. If you’re weak, you’re constantly getting hurt and playing defense. If you’re stronger, it’s easier to recover and you can be a bit more on the offensive.
Grip Strength + Time Under Load
I picked up the Gorilla kettlebells from Onnit (because they look awesome) and they’re heavy AF. After a bad call or something goes wrong during the day, I just pick them up and carry them until it hurts :). I’m playing around with taking them for walks around the block – so my neighbors know a that a crazy person moved in next door.
Sitting at a computer for 10 hours a day is messed up. I’ve found putting my body under load has been a huge way that I can de-stress throughout the day without doping anything drastic and just feel better overall. Your body needs positive stresses.
I sleep on one side and because of that – my shoulder is always bugging me. I’m working on changing that – but in the meantime,
I stole this from Steve Maxwell and it just works. If you have any sort of messed up shoulders – just try dead hangs. They’re the easiest fix out there.
I’ve talked about this in the past, but I’m going to talk about it more over the next few weeks. I am currently working on a streak of doing the “morning mobility” routine every day. 10-15 minutes max/day. It always hurts until it doesn’t.
=> MoveWell on iOS (👀this space 🤫)
I’m taking a very few select supplements
Krill Oil / Omega 3s
I’m taking a pretty high dosage of Krill Oil lately – like a lot. I’m talking 3-5g, although I’ve played around with as much as 10g.
It’s a lot, but 1) I’m not quite sure how much I trust Texas seafood yet and 2) most people are hugely under supplemented when it comes to Omega 3s and 3) I’m not very good at doing things in moderation.
So far, so good.
I’ve played around with a lot of sleep supplements – melatonin, valerian root, l-theanine, and tryptophan – I didn’t like any of them particularly well on their own.
The one I kept coming back to was magnesium. I found that unlike other supplements, this is one that I both felt immediately and the next day every single time. I feel a noticeable different after a hard workout when I take this and the quality of sleep that I have.
I currently use Calm which is great and works as a nice pre-bed tea if you warm it up.
As for sleep – I’ve never been a particularly big fan. I’ve struggled with sleep for the past few years – particularly due to stress and But, I figure if I have to spend a third of the day unconscious, I might as well do it well.
Weighted blankets are noted for their benefits for anxiety, PTSD, autism and a bunch of other issues.
The main thing for me is that it knocks me TF out. My time from in-bed-to-sleep has gone from 20-60+ minutes to less than 10 usually.
I use the 20lb one from Baloo as the weights are quilted and distributed evenly throughout the blanket rather than bunching up in one place. Plus, I like the name.
You probably know this. But I actually take these before I go to bed often. They clear the bullsh-t in my head and physically calm me down. It makes it a lot more fun to crawl under my weighted blanket and pass TF out.
Sleep Induction Mat
When I was my most stressed out – I would literally haul this thing around the world with me to get a better sleep. When you only take a backpack and carry-on that’s a ton of space to dedicate to something you only use while you sleep – but it’s worth it.
Blue Blocking Glasses
I used to have super-big blue glasses, but there’s been a slew of blue blocker style sunglasses coming out on the market lately to help with this so you can wear them without looking like you’re in a 70s period movie. (I actually tested out a new set on twitter and got roasted – so I’m going to keep looking – you guys got jokes!).
I also will be getting blackout curtains, but am still in the early stages of outfitting my new house in Austin. I need more time!
Stuff I’m Experimenting With
This has nothing to do with the rest of this, but I’m finding leaving my phone in an entirely different room of the house elevates my overall happiness level. There are very few urgent needs I need from my phone on a minute-by-minute basis, but having it my side makes me think I do. Leaving it away from me takes away from the addicted need to care after it like a petulant child. I’ve found I actively dislike my phone and putting it in places far away from my workspace not only makes me more productive, but makes me happier. Excessive? Maybe. But it works.
That’s the current run-down, and it seems to be working well.
What are you currently doing to recover from your training? Let me know in the comments below 👇🏼