Outside of your RyseUP Rehabilitation sessions, it’s important to become familiar with the basics of Staying Fresh – consider these the bare essentials for accelerating your rehabilitation process.
Gathering yourself in front of your family for a sit-down meal. Now that’s not easy.
Eating out, now that is easy.
Helping someone move, that is not easy.
So what is then? Nothing in life is worth doing that’s easy. That’s the opinion of one author to many out there. So why does this matter to you?
Because if you stop doing what’s easy and focus on doing what will bring you the results you are after–you will find a commonality–that what’s holding you back is doing the hard things in life.
Let’s discuss something that is hard.
And let’s not be afraid of the word. Let’s do what we do when we sit down in a theater and have a big bowl of popcorn our friend just bought us,
Let’s embrace it.
If you have done anything in life that’s easy it’s because you likely didn’t have to work to get it. So what comes easy costs you more than you are worth.
You really are worth a lot more. And if no one has told you that today and how special you really are–I am here to tell you right here and right now.
You are special.
Don’t be afraid of the hard things. In fact, they are some of the sweetest things you will taste when you combine it with another word; that I don’t want you to be all too concerned about–other than for the time being it exists.
Just like we exist for you to get your life back. The word that no caution symbols are needed to sit next to–you need to have moderation to live life to its fullest.
So what does this have to do with active recovery, and staying fresh?
Ahhhhh good question and let’s redefine for a moment what we mean by recovery.
You will not recover just sitting on a couch watching TV doing nothing. Although you will be happy to know you don’t have to quit watching your favorite shows. In fact, we will call that a requirement.
Because after you come to a rehab session, you have worked hard–we want you to take a load off and enjoy life, not let this dictate everything you do and don’t do —That’s no kind of life at all.
So open a can of your favorite soda water, kick back and let’s talk about what recovery is for a moment.
Recovery is when you are physically resting.
So if you are not resting, then you are automatically preventing yourself from getting better results that you could otherwise be having.
So let’s not have you step in your own way, shall we?
After all, we want you to Stay Fresh, which is what encompasses real recovery.
1. Getting Enough Sleep is Top Priority
Think back to when your teachers in high school told you to make sure you get a good solid meal and plenty of rest before you show up for a test.
Well, it’s kinda like that.
You need to get enough sleep and eat enough to provide the gateway toward active recovery. Notice I said active recovery not passive.
2. Eat Enough Protein & Nutritious Food
Next, you want to be sure you get an adequate amount of protein and other macronutrients.
What is a macronutrient? They are the primary nutrients your body needs to function properly. These are basic building blocks that make up and keep your body running like a well oiled machine when utilized correctly.
Nutritious Foods include:
- an essential macronutrient that helps your body repair cells and makes new cells, resulting in the process of helping your body grow.
- There are a lot of sources of protein but you want to pick the ones that are complete proteins. There is a difference in quality, so think fish, poultry, eggs, beef etc.
- Carbohydrates break down into glucose which is the main source of energy for your body to function. Here you don’t need to carb load, or to low carb, you want to find the balance. Think pasta, whole grain bread. . Here you don’t need to carb load, or to low carb, you want to find the balance. Think pasta, whole grain bread.
- Fats help provide fatty acids the body can not produce on its own. They help the body absorb vitamins and so much more. Think avocados, olive oil, along with fish oil.
- Vegetables are not macronutrients but are necessary for additional vitamins and help with digestion. Think steamed broccoli, celery, carrots, cauliflower, pretty much any vegetable you enjoy eating.
We could write books as long as the Lord of the Ring Series to dive deep into macros and all of the science behind them – all you need to worry about is it is important to make sure you eat enough of them day by day and you’ll be golden – don’t worry, we will be there with you to help you along the way.
Also if you have questions about macros, be sure to ask us in your next session. We have some other resources that can help you with this.
Fun fact – did you know that by simply making a 2-minute effort daily to track your food and weight, you have a significantly higher chance of achieving the results you are looking for.
Not sure where to start? Check out our macos guide >
3. Avoid Aggressive Activities
It’s ok to play basketball every once in a while, but it’s important you do not push yourself too far to reinjure yourself. This can delay your ability to Stay Fresh and limit your ability to get out of the pain zone.
We don’t want you to stop doing activities and things you love. It’s important that you see them as activities, things to enjoy, and not as the source of exercise, where you push yourself too far.
If your body is not physically rested between sessions their effectiveness and value can decrease. So be sure to make smart choices between your sessions.
By following the three components of Staying Fresh you will have a better time recovering and being ready for your next session.
It’s important to keep your muscles and your body fresh so when you show up to your next appointment you are ready to go and reach the momentary muscle failure – which means efficient and successful sessions each and every time.
4. Drink Enough Water & Stay Hydrated
We know everyone talks about water, and that’s because water is essential for supporting your body. We encourage you to follow the rule of thumb between half an ounce and one ounce per pound you weigh.
Example: If you weigh 150 lbs. You should drink between 74 oz and 150 oz of water each day. The goal here is not to over hydrate, that can flush out nutrients you need. But if you are thirsty it’s a good sign you need more water.
Between sessions, your biggest priority is to Stay Fresh! For now, so long and now go eat some protein.
Here’s a great recipe to give a go:
- Cooked Salmon 8-12 oz
- 5-8 pieces of Asparagus
- Spoonful of Garlic
- 3 tbsp Lemon Juice
- Pinch of Salt
- Olive Oil
- Sweet Potato
- Unsalted Butter
- Dress Salmon in 3 tbsp of Lemon Juice, dash of salt and rub it in.
- Place Salmon in tinfoil and cook in oven or grill for about 12-15 minutes. [A couple good ways to tell if the Salmon is done, 1) The temperature is center of salmon is 125 to 130 degrees. 2) The skin on salmon starts to flake easily.] When you place it in the tinfoil, spray with your favorite non-stick spray and be gentle with it–this is your meal and its no fun having broken salmon chunks to scoop out. Wrap the Salmon completely and leave a little opening up top for steam to escape — this will help keep the Salmon from getting dry.
- Place Asparagus in a skillet, salt, add 2 tbsp of Olive Oil and the spoonful of Garlic and then sautee the Asparagus.
- You can add Brown Rice and a Sweet Potato with less than a tbsp of Unsalted butter to make an all around meal.
We will see you at your next session!