Tag Archives: recovery

Adrenal Fatigue

sleep on computer
Adrenal FatigueKim Wendt

Definition – Adrenal Fatigue is any decrease in the ability of the adrenal glands to carry out their normal functions. This happens when your body is overwhelmed, when stress overextends the capacity of your body to compensate and fully recover.

I primarily help women overcome feeling stressed, burned out, and exhausted so they can wake up feeling refreshed and energized throughout the day without the need of stimulants like caffeine or sugar.

I prractice a holistic approach to health and wellness, which means I look at how all areas of your life are connected.

Together we will work to reach your health goals in areas such as
-achieving optimal weight
-reducing food cravings
-increasing sleep
-maximizing energy

As we work together, you will develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, life balance and health.

To see if we will work well together, call or email me to set up a FREE 30min Strategy Session.

To your Optimal Self,
Kim Wendt
Health Coach, Fuel Your Potential

Post Workout Recovery Fuel

I get this question a lot:
“What should I consume Post Workout?”

The answer is tricky. If you read all of the marketing and the hype, you would go CRAZY… There are bars, gels, drinks, ‘real food’, mashed up fruit, smoothies, etc. Magic powders, pricey supplements, and in some cases ‘consume nothing’.

When it comes down to it, you need to have a couple of things sorted out:
1. What are your goals?
2. What did you do?

If your goals are to simply lean out – there is a specific answer.
If you goals are to become HUGE like the Hulk – there is a is a specific answer.
If you goals are to train hard everyday and successfully recover – there is a specific answer.

You get the idea here…

In general, assuming your workout was pretty taxing and pushed your physical limits, a combination of Carbohydrates and Protein immediately after your workout is ideal. What kind of breakdown of Carbs/Protein ratio will vary based on your activity and desired results.

The important thing here is to test it and find the ideal combination for you.
You know it is working if:
1. you feel ‘recovered’ the next day – anything that puts you back within 90% of your potential is great
2. you are able to take the next workout as hard as you want to (you don’t need to dial it back)
3. you continue to make gains (this may take 3-6 weeks to really notice)

Here is a little article discussing the added benefits of Carbs and Protein vs just carbs.

My personal favorite is Sweet Potatoes and egg whites (or chicken). I like whole foods for recovery. The starchy tubers like Sweet Potatoes replenish glycogen stores. The egg whites supply the protein. Add a little Pumpkin Pie spice and I am a happy camper. Obviously – this takes a little more planning and prep work than finding a powder and adding water (shake, shake, shake). For those of you who need an instant beverage of sorts – I like Stronger Faster Healthier’s line up of products. They are pricey, but at least you have the comfort of knowing the sources are coming from GrassFed and are Gluten Free. My Quick/Cheap go to is a simple Whey Protein from Whole Foods (365 Pure Whey) and I add dextrose for ‘carbs’. It’s not fancy. Technically, dextrose is not Paleo as it is derived from corn – but neither is is Whey (depending on what Paleo Camp you hail from). In this situation, I am choosing to make a sacrifice in Paleo compliance for improved performance. Sometimes, you just can’t have it all. Why would I choose ‘Dextrose’ over some other source of sweetener? GREAT question… Dextrose is pure Glucose. If my goal is to replenish the glycogen stores in my body, I don’t want carbs with high fructose content. Glucose is utilized throughout the body, where as fructose goes directly to the liver and can cause a whole host of other problems (including fatty liver disease).

Do a little research – type into Dr. Google ‘Fructose vs Glucose’ – you may decide to stick with Sweet Potatoes and Egg Whites

~Mike

Rest and Recovery

“I wholly recommend that you focus the 23-½ hours daily of non-exercise not on increased physical performance but on enriching your soul.” – Coach Glassman

So far, we have talked a lot about food and overall nutrition. Optimizing your potential will come from aligning all of the stars together – Nutrition, Exercise, Rest/Recovery, and overall Stress Management.

In the early years of CrossFit, the CrossFit Journal looked much different. Many of the original articles from back then are available for FREE… they are great little insights to Coach Greg Glassman’s thought process at the time.

I dug up an article that discusses the topic of Rest/Recovery, Overtraining, and maximizing your Optimal Performance. I like what Coach has to say – there is a fine line between Overtraining and Optimal Performance. If you never find yourself teetering on that line, you have not fully explored your potential. Spending too much time getting massages, relaxing, doing yoga, etc. will simply keep you further away from achieving your desired performance goals. At the same time, working out for 3 hours is essentially 2.5 hours too long. Pushing yourself to High Intensity and finding your performance limitations in a 30 minute window on a regular basis is ideal.

The another thing that Coach reiterates – Nutrition is KEY to effective recovery. If you have never seen the CrossFit Pyramid for Success, the FOUNDATION is Nutrition. “Eat Lean Protein, Veggies and Fruit, Nuts and Seeds, no Sugar, little Starch” – that has been the CrossFit mantra for Nutrition for the longest time… sounds very Paleo to me. I have plenty of reasons why I would tweak that mantra a little, but it is in the right ball park.

Here is the LINK for the article written by Coach.