Congratulation on completing Day 11!
Welcome to Day 12.
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We are officially into Day 12 of our 28 Day LIVE Training Session and I couldn’t be more excited having you be a part of it. If you missed Day 1, no worries, simply go back and start at the beginning. Don’t feel you have to rush through the day(s) missed, take your time and get it done.
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Today’s quote:
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“At the end of the day, you have you to look at in the mirror.” – Inky Johnson
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We are back at it after a zero intensity day yesterday. The purpose of a mobility/rest day is for recovery. After 12 years of being a health professional, I have found that going hard/moderately hard daily is not as beneficial as one would think. My old training regimen use to be 5 days of straight training and then 2 day completely off. When Monday would come, my body would be totally exhausted (like a vacation that went too long) and my motivation was lacking. It was like I took too long of a break from exercising. All in all, over 9 years ago I changed my training regimen combined with rest/recovery.
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What does Coach Scott recommend?
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During the week include 3-4 days of intensity and minimum 1 day of mobility/rest/recovery. When it comes to rotating training day assure you train 2-3 days consecutive and exceeding more then 3. All you really need is a day to rest/recover then you should be ready for another series of training days. In an idea world you train 3 day and rest 1 day, then repeat.
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What indicates a day of “High Intensity and a “Recovery Day?
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A more specific term regarding rest/recovery would be “Active Recovery”. This defined by the rate of your intensity. A very simple way to know if you are doing “Active Recovery” and not “High Intensity” would be the ability to have a conversation. If you are able to talk without losing your breathe, this is a perfect example of a rest/recovery day. Anything opposite of this would be labeled as “High Intensity”.
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What would an “Active Recovery” day look like?
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Theres noting really sexy about an “Active Recovery” day. You pick a cardio of your choice (running, swimming, biking, etc) and you do it for 30-40 minutes at a very low intensity. This is great for flushing any sore muscles, rather than just sitting and not doing anything on a rest day. You would also include some “Mobility”. Really focus on the areas that are tight and be ok slowing it down to take care of those areas. If you can you really understand that your rest/recovery days are just as important as your training days, you will be in a very good place. Areas I personally focus on are my hips and shoulders. My hips and shoulders tighten up pretty fast, therefore I give these areas the attention needed.
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Congratulations on investing in yourself!
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Our Daily 3 Pillars:
– Fitness (15 minutes): We will use HIIT (hight intensity interval training) as our vehicle to increase our fitness and get a better bang for our buck. Don’t be surprised when results start showing up faster than normal.
– Quiet time (5 minutes): Some call this meditation, prayer time or times of gratitude. This is where we pause from all the rat racing and allow for peace to enter.
– Personal Investment (10 minutes): Personal development. This is you investing in you. Whether its reading, listening to a podcast, listening or sitting a reading a book (I’ll list a few of my favorites below).
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TODAY’S WOD – (Day 12)
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AMRAP 15 minutes
5 Burpees
10 Air Squats
20 Lateral Shuffles
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