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Jumpstart Your Recovery Game With Maricris Lapaix

January 23, 2022

Jumpstart Your Recovery Game With Maricris Lapaix

Written by Fitness Expert Maricris Lapaix, NASM certified personal trainer

Come January 1st, it's common to think about New Year’s resolutions. But what if this year, rather than considering resolutions, we look to accomplish long-term and intentional goals? Let's prioritize improving our overall healthand wellness, both mentally and physically. 

Wellness is a term that's caught more traction in the fitness world lately. It lends to the fact that there's much more to improving your overall health than simply putting time into your workouts. Gone are the days of simply joining a 30-day fitness challenge at the top of the year to kick off your fitness journey to the “new and improved you”. While this can sound like an exciting kick off, if you have not been regularly active prior, it can actually serve as a disservice and lead to falling off the bandwagon all together. It's more important to recognize where you’re at in your fitness journey, set progressive goals, and make recovery a priority. 

Recovery is a primary pillar under wellness and it deserves a special callout. This shift in the fitness industry recognizes that a major part of a successful health and wellness journey encompasses both regular movement, and recovery. 

Now while it's easy to look from afar and imagine what an ideal health and wellness routine is, as a fitness professional, I understand that it's not always as easy to execute. In today’s world, we can easily feel overwhelmed by the thought of adjusting our booked schedules of work and personal responsibilities. However, the habits you build within the 24-hours of your day will be the key to your long-term success. 

The best chance of setting yourself up for success to make your recovery a priority is finding ways to work within your current lifestyle. It starts with establishing small habits that you can gradually build upon. Once you consistently master one recovery goal, and truly recognize the benefits internally as well as externally, it's likely that you will keep it up to maintain that feeling. That maintenance is what solidifies it to a regular habit. Most importantly, we are establishing a mindset that will recognize the efforts made towards your recovery.  

So let’s get you moving! Here are some hacks to jumpstart your recovery routine to integrate it into your current lifestyle:

  1. Schedule your movement & recovery. Just as you schedule your important work meetings and appointments, you should schedule your movement and recovery. The key to this is being strategic in the times you schedule your routine for the week. Think about winning your fitness routine week by week. Once you have scheduled your non-negotiable meetings and appointments for the week, look at where you can seamlessly integrate your movement and recovery. You want to schedule times where the type of movement or recovery you do, as well as the allotted time of recovery, compliment what your overall schedule is for the day. For example, if you have a work day that is more demanding and possibly higher stress, you may want to compliment that day with your recovery routine. If you have a lighter work day, a heavy strength routine may feel more rewarding in this time slot.
  2. Give yourself a bedtime. Sleep is an important part of your recovery. Without adequate sleep it can leave you moving through your day feeling lethargic. As a result, it can lead you to seek out energy in the form of foods with empty calories that can deter you from keeping to a healthier routine. Here are a couple of ways you can begin to work on improving your sleep habits:
    1. Set a consistent bedtime. It can take up to a couple weeks for your body to adjust to this bedtime, but over time it can lead to longer hours of rest, and quality sleep. Stay consistent!
    2. Get help from technology. For example, iPhone users can set a bedtime alert to go off nightly to remind them to wind down for sleep. If you have a fitness wearable like a FitBit or Amazon Halo, you can check it daily to monitor the quality of your sleep, and use that as a guide to improve your sleeping habits. 
  3. Work Pomodoro Style. The Pomodoro Technique encourages you to work with the time that you have; work for 25 minute stretches, and take five minute breaks. After 4 rounds of Pomodoro, you take a 20 to 30 minute break. So if you’re someone who can’t get away from work – this one's for you! Here’s an example of how you might use this technique to work in your recovery routine:
    1. During your 5 minute breaks you can do light stretching. On your 20 to 30 minute break you can use that time to get some fresh air and take a walk.
  4. Walk it out. With a busy schedule sometimes you need to get a little creative with how to integrate your recovery. One of the simplest things you can do is take a walk. If you don’t have the ability to completely unplug during your walk, you can also consider taking a phone meeting on a walk. Or, if you’re trying to figure out how to manage your social life as well as your recovery routine, invite a friend on a leisurely walk or hike! Either way, both scenarios make the time go faster, and you’re likely to walk further.
  5. Netflix & Recover. When you’re in need of a recovery day, sometimes all you want to do is Netflix & Chill…But I encourage you to Netflix & Recover! Combine your watch time and recovery time by releasing your tense muscles with a foam roller or getting a light workout in during your favorite show. For example, If you’re watching live television you can stretch during commercials. If you’re binging a show, you can also work on SMR (self-myofascial release) by using a lacrosse ball to relieve any muscle tension. Here’s a quick and easy workout to try next time you watch your show!
  6. Memberships for Your Recovery. What do you spend your disposable income on? Invest in your recovery by bringing in the pros. Consider keeping yourself accountable to your recovery by signing up for memberships towards your recovery like massages, stretch sessions, or chiropractic visits. Having regularly scheduled appointments to look forward to will help keep your recovery front of mind. Most importantly, recognizing how you feel after each session may make you realize it is worth the ongoing investment and aid you in your consistency! 
  7. Hydrate & Fuel. There are dozens of fluids I’ve tried over the years as a fitness professional, but these days, Après is my go to for recovery! The complete protein profile in their ready-to-drink shakes and powder protein supports muscle recovery. Among the numerous other benefits, it helps sustain energy with MCTs, and naturally rehydrates with its electrolyte blend and coconut water. 

Recovery will undoubtedly be a key to your success and mobility! If you’ve never tried a recovery routine, or if you’ve tried one in the past but felt it came up short, these hacks will help you get your jumpstart to making small shifts with long-term benefits. 

About Maricris Lapaix

Maricris is a NASM Certified Personal Trainer. She has NASM specializations in women’s fitness, corrective exercise, and is also a certified nutrition coach. her inspiration for continuous education is based on the needs and desires of her clients to improve their health and elevate their lifestyle. She believes that your win starts within. Success starts with you!

In addition to creating various exercise programs for her clients based on their personal goals and career lifestyle, she also focuses on educating and coaching her clients on their mindset and nutrition. her focus on mindset, movement & nutrition has been the key pillars to her success: creating long-lasting habits for a
lifetime!
Instagram: @maricrislapaix