lower body recovery

Great work! You may be sore in your core- abs, butt, hips, inner and outer thighs! If so, yay! Congrats on being one day closer to a stronger, healthier and happier you. 

The first few times are always the worst and recovery is extremely important. Even though we recovery in class, it is key that you continue to consistently take 5-7 minutes every day to improve your flexibility, roll out & eat to fuel your body. 

 

Did you know? Training doesn’t make us stronger. In fact, it initially makes us weaker. It’s a tough concept to swallow, but it’s actually through recovery that we gain strength as athletes. During that time, our bodies repair damage; if the training stress is large enough, we come back stronger. That is the fundamental principle of exercise science.

 

TIPS TO RECOVER:

 

1. Click the video to learn how to reduce lower body soreness in muscles as well as helping to free up tight hips, lower back pain, and even knee pain.

 

2. Make sure you are hydrated. Getting a minimum of 80-100 oz of water a day is essential to help flush out lactic acid and inflammation but also to keep cravings at bay! It's a win win.

 

3. Get enough protein. I always drink my Arbonne (vegan protein shake) immediately following my workout. It helps to rebuild my muscles and reduce soreness. Making sure that you're eating 3-4 servings of protein throughout the day will help to replace that soreness with muscle, ultimately increasing your metabolism and reducing soreness. 

 

4. Eat anti-inflammatory foods. Eggs, berries, turmeric, fish, leafy greens, tart cherry juice (leave out the sugar), nuts, sweet potatoes, and green tea are just a few. 

 

5. Active Recovery. Believe it or not, the best thing when we are sore is to do low-intensity movement rather than sitting still. Go for walk, do some yoga, or even go for a low-intensity bike ride. 

 

6. Epsom salt baths. Grab a hot detox tea, light a candle and let your body relax.

 

7. Massage. This is essential for your body at least every 4-6 weeks if not more frequent. 

 

What should i eat is the biggest question i get!

As a gym owner and personal nutritional coach, i do not believe in telling people they can't have something!

I work with them to help give them options based on their lifestyle, preferences, current habits to help them gradually and gracefully move forward to make healthier decisions to achieve results without feeling like they are on a diet! 

 

These videos were made for my online nutritional clients. If you are interested in personal nutrition coaching, email me at themarblemethod@gmail.com.

HIIT Explained

At the marble method we are very specific on our training methods, programming and expectations.

Educating you on why we do HIIT and how to get the maximum results by knowing your numbers.

Fat loss Expectations

everyone's journey is different. at the marble method we focus on increasing muscle mass while ultimately leads to increased metabolism and fat loss. our methodized programming is created in 4 week cycles so that you never hit a plateau and results are achieved. 

Click the video below to learn what true fat loss is and what you can expect. These videos were made for my online nutritional clients. If you are interested in personal nutrition coaching, email me at themarblemethod@gmail.com.

 

Protein needs

The number one deficiency that i see in members is protein. protein consumption is critical not just for building muscle!

Learning the importance of true body transformation is paramount to lasting results! Quick weight loss often is from muscle because we are too low in protein requirements. This will lead you to burnout, injury, fatigue, sickness and ultimately a bounce back in weight when you stop working out. 

These videos were made for my online nutritional clients. If you are interested in personal nutrition coaching, email me at themarblemethod@gmail.com.

 

Fiber- one of the most overlooked nutrients on the planet

Fiber is a type of indigestible carbohydrate. Learn more about how fiber is useful for regulating blood sugar and keeping hunger in check and fat loss.

This is one of the first things that I look for when working personally with a nutritional client. It is so important and not just for good plumbing! 

 

These videos were made for my online nutritional clients. If you are interested in personal nutrition coaching, email me at themarblemethod@gmail.com.