to stay on top of life , and The Big Picture . ACTIVE RECOVERY
When I talk about recovery , I don ’ t want you lying around like a sloth eating Cheetos and drinking beer . Recovery is all about engaging in things to support your body in recovering . Sleep is a good start .
Unfortunately we have become a society that respects the notion of “ working through the pain .” The only problem is that we ’ ve taken it too far . There is a difference between pushing yourself during a workout and feeling the “ burn ,” and pushing yourself when you have an injury . You must take time to heal if you are injured . Take it from me as I ’ ve had my share of pileups over the years , but I have always given my body time to heal .
Here are some other ways you can help your body recover after a hard workout , or if you have injury :
Foam Rolling : As you know if you ’ ve done my P90X2 workout , I ’ m a huge fan of foam rolling . In fact , I incorporate it into my routine almost daily . It helps my muscles loosen , and makes me less prone to muscle stains and pulls .
Massage : Getting a massage is a great way to support the body in its own natural healing process .
Light Stretching or yoga : If you ’ ve done a hardcore workout and feel sore , the best thing to do is stretch those tight muscles . Not doing anything will make them worse because the lactic acid will just continue to build up and create more tightness and pain .
Supplements : Some supplements are great to help the body repair and rebuild . Beachbody ’ s recovery drink is awesome to mix up right after a workout to give the muscles the glycogen they need . Magnesium is also great for helping the muscles relax and to relieve cramping .
Epsom Salt Bath : Taking a bath in Epsom salts will help your stiff muscles soften and melt . The magnesium and sulfate is absorbed directly into the skin helping the muscles to relax and your nervous system will be soothed as well , so there are numerous benefits to doing this .
Engaging in any of these suggestions above will help you really rock your workouts and have a body that works with you , instead of against you , as well as reducing the risk for injury .
Taking time to recover doesn ’ t mean you get to take an extended time-out . If anything , injuries can accelerate your level of training , because it will force you to get creative and figure out how to continue exercising the parts of your body that aren ’ t injured . I always say , if the top is hurt , work the bottom and vice-versa .
The final piece to living a life of balance is to be sure you allow time to relax . Life will present us with challenges , and knowing how to relax in those moments will be key in your optimal health and wellbeing .
When the cosmic pitcher of life throws us a curve ball , the best course of action is to take a swing and then walk about , having learned a lesson . You can panic and freak out all you want , but time will still pass and life will still happen , whether you stress out about it or not . We can ’ t choose whether or not we ’ ll be thrown the curveball , that ’ s out of our control , but we can choose how we respond to it .
Acute relaxation is the key to managing those curveballs . It ’ s the ability to calmly and rationally assess a troublesome situation as it unfolds – at that very instant when you want to scream , cry or both . It ’ s when you choose patience and curiosity over stress or defeat . Here ’ s the math :
Problem + Patience + Curiosity = Solution
Patience means not freaking out or reacting emotionally . Curiosity means asking the right questions to help you find solutions . Has fear , worry and anxiety ever truly solved a problem ? No ! Have they ever made a problem worse ? Absolutely ! They just divert the energy you need to be using to find a solution . They are emotional kerosene on your smoldering challenge .
Here is a great action plan for when you find yourself tangled up in a situation :
1 . Stop what you are doing . Honestly , just STOP what you ’ re doing .
2 . Take a few deep breaths to help clear your mind and calm your nervous system .
3 . Once you ’ re calm , reassess the situation . Think about it objectively and rationally , not emotionally or personally . This isn ’ t about you ; it ’ s an external issue that you need to solve .
4 . Consider the solutions and write them down . Ask yourself not just how you can solve the issue in the moment , but how each solution will pan out in the long run , in terms of the bigger picture .
5 . If you find the solution , good work . If not , go back to # 1 .
Keep in mind that some solutions take a little while to work . Not all issues are resolved in 30 minutes or less ( that usually only happens on television ). However , knowing that you are on the way to a resolution is half the battle .
So , now that you have your plan for how to Rest , Recover and Relax , you can get out there and rock your life . You deserve it . Give yourself the gift of these 3 R ’ s and feel your life change for the better .
To learn more about Tony Horton and to purchase his book The Big Picture , visit www . tonyhortonlife . com .
Tony Horton is the wildly popular creator of the best selling fitness series : P90X ®, P90X2 ®, P90X3 ®, and Ten Minute Trainer ®, and most recently his 22-Minute military inspired workout , 22 Minute Hard Corps ®.
In The Big Picture , Tony shares stories of the hard-won battles he ’ s faced — many of the same life challenges experienced by his fans — from childhood bullies and problems at school , to financial troubles and being overweight . Enlightening and practical , The Big Picture can help you how to slim down , feel good , and live better .
2017 SUMMER 23