10 Ways I Recover and Restore Myself
Equally important to exercise if not more, is being intentional about recovery so that my body is able to maintain peak performance. Below are the things I incorporate to restore and rejuvenate my being:
#10 Stretching & Mobility
I don’t always have time at the gym after my morning workout, but I make it a point to get this done throughout the day. My co-workers are used to having me in meetings standing to get some shoulder stretching against the wall, sitting on the ground and reaching out to lengthen my hamstrings or mobilizing my back with a lacrosse ball. I hold each stretch for at least two whole minutes as prescribed by my favorite local Movement & Mobility Expert Dr. Jon Ide-Don at San Francisco CrossFit. I used to only hold for 20 seconds and the longer time has produced dramatically greater relieving results.
#9 Meditation
I focus inward everyday for 25 minutes in the morning, usually on the bus ride across town and have actually been recognized by friends of friends as “the guy who meditates on the 5 Fulton (Bus)”! I’m a huge fan of Oprah and Deepak’s 21-Day Meditation Experience and some of my favorite journeys include: Gratitude, Become What You Believe and Manifesting True Success. I usually start with them as it’s a calmer meditation with a very inspiring kickoff message and 15 minutes of healing music. I then switchover to Lucid for a five minute sports meditation boost which is guided just about the entire time. When I meditate, I feel I’m able to maintain my cool and calm regardless of how stressful the day could become. It’s like stressors simply bounce off my body and mind because I’ve got a peaceful shield deflecting all the negativity. While others around me may freak out about a project or deadline, I’m simply in a state of #nobigdeal.
#8 Sun
Weather permitting, I love spending some time outdoors and getting some natural Vitamin D from the sun while reading. I’m fortunate enough to live across the street from Golden Gate Park and take advantage of good weather on the weekends whenever possible. I notice I sleep extra well on night’s where I was able to get some sunshine. #skiesoutthighsout
#7 Electrolytes
My primary care doctor told me a few years ago that while I was drinking a ton of water, my body wasn’t retaining a lot of it likely due to my low sodium diet (naturally, not intentionally). Every day I drop a nuun tablet into my water and use the Active Tablets on workout days (at the gym) and the All Day Tablets (at the office) on rest days. I absolutely feel a difference in my hydration and also noticed a positive effect on my sleep as well. Of course my favorite flavor is Orange but I also appreciate Fruit Punch.
#6 Sweet Potatoes
These sweet guys are loaded with magnesium, potassium and more. I usually enjoy about three of these throughout the week and they are delicious to snack on. Super easy to prep and cook as well, simply wash the outside and then roast in the oven for an hour at 400 degrees. No need to add a single thing to them they are very tasty as is!
#5 Cryotherapy
What I’m doing in the photo of this post is stepping into a chamber with only my head out and the rest of my body being taken below 200 degrees for a few minutes. It’s not as bad as it may sound and is certainly much more pleasant than sitting in an ice bath. I describe the feeling to people like walking out into the snow for a few minutes with only underwear, gloves and socks. I’ve found this to be extremely helpful after a particularly brutal training day and especially so after a competition (having it done immediately after). I feel like I get a brand new body when I walk out of the chamber each time! The extreme cold triggers the body’s natural immune response which help to relieve inflammation. I set myself up with a 12 pack that I share with friends and family at CryoSF.
#4 Massage
I see an awesome guy in Noe Valley for monthly maintenance and what I appreciate about Rob Smith is how he incorporates a variety of techniques within his sports massage and he was my first exposure to Thai. Rob also uses high quality essential oils which enhance the experience very nicely and uses a hot towel to wipe me down at the end so that I’m not leaving feeling completely slick and greasy. To top of it, Rob has a warm energy of way of being about him that always makes me feel at ease and is attentive with hydration and towel service.
#3 Floating
I have a membership at Reboot Float Spa to enjoy a monthly warm Epsom salt water sensory deprivation float in the pod. This restorative relaxing state brings cortisol down while easing muscle tension at the same time. I’ve described the feeling to friends as similar to being on a two week vacation where on Day #8, I just suddenly begin to fully relax after vacationing for a week. That is the same feeling I get the next day after I float.
#2 Natural Calm
My last fluid before bedtime is half a glass of water with this Magnesium Supplementto ease both physical and mental stress. Whenever I give a sample to a friend they usually ping me the next morning to get the name of the supplement because they slept so well the night before! I don’t appreciate the flavor of stevia (as a sweetener) and so I opt for the stevia free version that has a simple blue label. Most grocery stores carry this guy.
#1 Sleep
Nothing beats this ultimate practice and equally important to the time is the quality of sleep. I wrote about my bedtime protocol to address any quality issues one might be experiencing. One of my favorite questions from Arianna Huffington when I saw her take the stage at a conference was: “Imagine how much more interesting our conversation would have been, if you had gotten an extra hour of sleep?”. I don’t think it’s a secret that we as a society are sleep deprived and I attended a Sleep Lecture that confirmed that it is not a debt one is able to repay for example on the weekends. I feel a huge difference between six, seven and eight hours of sleep from having passable to peak performance both in the office and at the gym.
Inspired to try a new way of recovery? Let me know if there’s something you’ve found really impactful that isn’t listed!
Last Updated/Enhanced: April 6, 2017
