tuesday trainer – meet your trainers (part II)

**First, let me say, THANK YOU for all of the comments on yesterday’s post!!  I spent the day in Asheville, shopping with my momma and the kids, so I was away from the computer all day.  I haven’t gotten a chance to respond to ANY of the comments, but just know that I was touched by the outpouring of love and concern!!  Love each of you!!**

Now, let’s move on to the highlight of every.single.one of my Tuesday’s – Tuesday Trainer!

We worked our butts off last week, doing total body movements – bootcamp style.  So this week, we’re RESTING!!  Feels good.  Ahhhhhh!!  (Like most weeks, I actually completed the bootcamp and you guys, this one is pretty great!!  Do it!)

Rest….I surely hope that you all take at least one rest day per week.  Like I said, I sometimes take two.  It all depends on how I’m feeling and if I think I’m not giving my all to my workouts.  Especially if I feel like I’m getting sick, I’ll take my intensity WAY back or just focus on not doing anything for a few days!

Henry knows how to veg!  Add 25 years and Play Station remote and you’ve got Travis.

I found this great article on ways to recover and rest so that you can maintain a healthy body..AND mind!!  #5 is REST, but I thought everything else went so perfectly with the theme, that I included it all!

Ways To Recover Quickly After Exercise, from SportsMedicine.com

1.  Cool Down

Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from your muscles and may reduce muscles stiffness. warming up and cooling down are more helpful in cooler temperatures or when you have another exercise session or an event later the same day.

2.  Replace Fluids

You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.

3.  Eat Properly

After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

4.  Stretch

After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.

5.  Rest

Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It’s not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.

6.  Perform Active Recovery

Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.

7.  Take an Ice Bath

Some athletes swear by ice baths, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues.

8.  Get Lots of Sleep

While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone, which is largely responsible for tissue growth and repair.

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Now on to the fun stuff.

**Just like I warned last time, you need to BOOKMARK this post!! It’s going to take a while to get through the entire thing…it will be worth your time though!!**

I asked my fellow trainers to answer the following questions:

1. What is one type of workout that you can’t live without?
2. What time of day do you workout?
3. Do you subscribe to any fitness magazines?
4. If you could choose to have one super human power, what would it be and why?
5. Give me some future Tuesday Trainer theme suggestions!

Here’s my “Meet Your Trainer” in case you missed last week:

Don’t even get me started again about the stupid screen shot!  Tina told me that she thinks YouTube pays cronies to sit and pick out your least flattering moment.  I have to agree.

You might remember our “littlest trainer” from the last time we rested.  His name was Henry, he liked blue shoes, and he showed us some gnarly plyo moves.  Travis and I spent a good THIRTY MINUTES trying to get him to answer these questions and he kept answering in the most absurd ways.  Like he’d answer “cow” to “Do you subscribe to any magazines?”.  Ummm…ok.  Totally frustrating and totally un-usable.  Maybe next time.

Just leaves more time for you to watch these beauties…take it away gals!

Meet Your Trainers

Bonnie, lifetothefull

*side note – Bonnie couldn’t get her video uploaded to YouTube, so she typed her responses out.  And that is just one of the 9,087 reasons I love her!  Here’s her email:

Well, what a bummer this didn’t work out – I had my whole thing done after my shower in my PJs and with a towel on my head – something different! Oh well…this won’t be nearly as exciting, but thanks for doing this! Here we go:

1.) It would be hardest for me to live without RUNNING…It’s probably my favorite recreational and fitness activity because it’s free (just a pair of shoes!), a time for me to think, pray, and sometimes zone out, and allows me such a sense of freedom and fun. It’s a great way to see new cities and cultures while traveling too, and is something that’s great for your body and feeds my soul.

2.) My favorite time of the day to workout is definitely before noon. Some days I have early morning clients so that means I workout later, other days I’m booked in the afternoon and therefore workout in the early mornings. 10 am is probably my best performing time – my body’s awake, alive, and ready to move!

3.) I’ve only ever had 1 magazine subscription: Runner’s World. I love the inspiration, new recipes, and tips about running that I receive from it, but it’s still delivered to my old address so I have to drive over to get it every month. #betterchangethat ;)

4.) My super hero power? FLYING! Why? It seems so exhilarating, a great way to skip over traffic, and an awesome way to travel. Like running, it speaks freedom and fun to me. Plus, reading people’s minds would be WAY too much information and power for me – flying I think I could handle. ;)

5.) As far as future TT thoughts, I would love to see a kettlebell submission. It might be something some people are less familiar with and would give them more insight into a great fitness tool while giving those who frequently use it a chance to create/modify to have a more intense workout. Also, I think many people are scared of another great tool: the jump rope! It might be hard to create a whole jump rope workout, so maybe incorporating some jump rope with body weight exercises could combine to be a great TT edition. Body weight workouts are always great because they can be done anywhere without equipment whether you’re at home or traveling and can be modified or made more intense. Lastly, this would exclude some people but how about a TRX TT? Another one of my favorite tools that builds lean muscle and highlights core strength and stabilizing muscles.

Thanks Lindsay and the TT ladies! Happy resting – embrace it and see the positive effects in the rest of your training/workouts! :D

-Bonnie: http://bonnielangfitness.com

Lindsay, cottercrunch

• The “Other” Lindsay
• I’m still dreaming about flying over power lines when she GETS UP for the day.  Crazy.
• Daddy’s Girl
• Didn’t you know?!?  We’re flying to New Zealand together.  Or where ever we want.

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Paige, runningaroundnormal

• She’s so cool – she answered the LAST SET of TT questions as well – make sure you watch the entire video!
• I want her hair!  Pinning it now!  Pin as in Pinterest.  Not as in pinning that stray piece back, although that would be nice too.

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Kirsten, kcaptures

• Umm..when are you going to do a singing vlog???
• Mornings for her = poison
• Of COURSE, we like you enough ot keep watching…but you probably already knew that since you can read minds.  Quick – what am I thinking right now?

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Katie, yesiwantcake

• Another short video – no crying baby in the background this time, just good ole Punky.
• Katie and I are anal retentive no clutter, clean freaks.  And we’re ok with that.
• Oh…and we’re nosey.  And we’re ok with that too.  Our husbands…not so much.

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Christin, christinjoyful

• Please tell me you guys noticed her awesome videotape collection first thing!?!  Just me?
• She wants to get into your mind.  And she’ll probably make you THINK that you want to film yourself in a pirate’s costume.  But you don’t, so don’t be fooled.

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Kristin, eathealthybehappylivewell

• New Oxygen spokesmodel
• Love the cowboy hat on the bedpost…kinda sexy!
• Her puppy reminds me of my kids.  Only I can’t banish my kids to the basement or a crate.  Can I?

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Heather, betterwithveggies

• A fellow runner and wanna-be flyer.
• Former dancer – Christin..you two should talk!
• Couch to 5k?  Puh!  Mere child’s play.  Try Couch to MARATHON!

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As always, THANK YOU ladies for participating and sharing a little bit more about yourselves.  I thoroughly enjoy it!  On Thursday, I’ve got a fun theme coming, so stay tuned!!

Oh…and tomorrow, there’s going to be a giveaway.  Possibly my best one yet.  Yes, I’m a big tease.  I get that ALL the time.

splendid…lindsay