Tuesday, March 17, 2020

Recovery and Sleep - Listen to your body

Sleep is when your body repairs the damage you’ve done during the day. Even if you don't think you've done any!

While you sleep, hormones involved in tissue repair, like testosterone and human growth hormone, kick into high gear and work away while you're in the land of nod.

Losing sleep can also impair your exercise ability. According to research sleeping only six hours can double or even triple your reaction time. 

Everyone needs their own magic number for sleep, for me anything less than 8 and I'm not properly functioning. Where as, some people operate best on as measly 4 hours. 

When it comes to performance, arriving at your workout sleep deprived is like showing up drunk. Go figure!

Sleep deprivation also makes you more susceptible to colds and more likely to get injured. 

A study of high school athletes found that those who slept fewer than eight hours each night were more susceptible to injury.

Bottom line: sleep should be your number one recovery priority.

From Quora:
Sleep is the most potent recovery tool known to science. Nothing else comes close. If you’re not getting enough sleep, there’s no other recovery method you can use that will make up the difference.

Monday, March 16, 2020

Weight Loss Tips from Autumn Calabrese

When I first started my weight loss journey, portion control was one of my biggest battles. I followed Autumn's Portion Fix programme combined with the 21 Day Fix workouts and dropped 19lbs in 21 days.

Check out her top tips in this video from our online community 

Gaining Confidence - One Day at a time

I was just taking a peek at some of my youtube videos to see which one summarised a bit about who I am, why I started this journey and how you can learn and grow from this blog.

Then, I noticed, although the videos were relevant when they were shared - how much my confidence has grown in time - and that is what I want for you reading this, your confidence to grow and for you to become the best version of you that you can.

Almost embarrassed to share this one...

When I started YouTube in January...

Needless to say - life got busy and my aim of one video a week has taken a back seat with the demand of my 1:1 coaching clients going up. I love coaching and helping people see their worth. I'm not saying you have to do YouTube videos but its something that I always wanted to do and helps share the story of what can be overcome and achieved.

Sunday, March 15, 2020

Surviving Self-Isolation

Self Isolating doesn't have to mean doom and gloom. For many it will be a precautionary measure to keep you fit and healthy. 

As long as you don't turn into a couch potato while you isolate! 

So for me, isolating brings up a whole host of negative emotions but if it sounds like bliss to you then, rock on. If you're like me and think you'd go stir crazy at the thought of being indoors for 14 days or longer then I strongly suggest you get a little plan together of things you can do.

For those who are able to work from home, that's great to keep your mind focussed and connected online with your colleagues. Try some Zoom power hours and video chat those you were meant to meet in person instead.

For those who can't physically work from home and potentially stranded... here's my top tips to prepare and keep yourself occupied without losing your mind.

Disclaimer: This is not carte blanche to go and stock pile. 

1. Go to the stores and get your favourite ingredients - FRESH ingredients. Batch cook some healthy veg-filled meals to store in the freezer. 

The worst thing you could do is fill up on carbs, sugary and dried foods. Yes, they last longer but their nutritional value isn't as high so you won't do your immune system much good. 

2. Think about some non-food treats you can have in the house to enjoy rather than chocolate or your go to food treat. Something like a nice smelling candle or bath salts. Indulge in some down time and enjoy the aromas. 

3. When was the last time you read a book? Why not go to the book store or Amazon and pick two books - one a novel or your typical go to holiday read and the other a personal development or learning book. 

4. Create a task list - I'm sure there's tonnes of jobs to do around the house. Break it all down and write out a list of jobs that can fit into 30 minute or 1 hour slots to keep you occupied.

5. Sweat, Burn and Smile - as well as nourishing your body and your mind, staying active keeps us fit and healthy. Sweat out any toxins and boost your endorphins at the same time! 

My next online bootcamp starts Monday 16th March, you can join from the comfort of your home - the whole family can get involved and connect with new friends. 

I have over 800 unique workouts on demand for you to push play on our latest boxing program or quiet the mind with our three week yoga retreat. 

I'll share more tips on my favourite batch cooking recipes soon! In the mean time if you want to get connected with our online fit fam, drop me an email for your two week free trial and plans starting from £$39!


BRAND NEW - 10 Rounds at home boxing workout program

10 ROUNDS is a brand new boxing program from celebrity trainer, Joel Freeman. Built around proven principles that deliver maximum cardio burn by combining technique, repetition, and intensity for an incredible TOTAL-body workout.
Key Dates
  • 16/3/20 - VIP Launch
  • 16/3/20 - 22/3/20: 10 Rounds VIP Launch Facebook Group with Joel Freeman for those purchasing the VIP options
    • 6/4/20: General sale
Program Information
  • Program length: 6 weeks
  • Workouts per week: 5 (3 days of boxing, 2 days of weight lifting)
  • Workout length: 30-40 minutes
  • Light, medium, & heavy dumbbells (lifting workouts)
  • 12” resistance loops (lifting & boxing workouts)
  • Small towel (boxing workouts)
  • Fitness Level: Intermediate
10 ROUNDS is a 6-week program. Joel's videos take you through 3 days of boxing training and 2 days of weightlifting each week that will leave you shredded with a sculpted physique.
The boxing is based on the fundamental training pillars for fast fat-burning: power, speed, and endurance.
Each workout is broken into 10 three-minute rounds!
Then two 30-minute lifting workouts per week—one for upper body, one for lower body—focus on building strength and lean muscle.
Before you begin the program, start with the Boxing Basics videos to learn how to properly throw a punch. Also watch the boxing and lifting prep workouts for an introduction to the program to help you get fired up to succeed.
You can do the 5 workouts any day of the week, as long as you do them in the order they appear on the calendar. And be sure to take your two rest days a week.
The boxing workouts will focus on combinations of punches and footwork that build in complexity along with conditioning drills that build power using body weight to increase lean muscle mass, speed/agility with fast footwork that will push you into high-intensity spikes of fat-burning, and endurance to boost performance so you burn more calories faster.
Joel will take you through 2 weightlifting workouts each week—one day of upper body to build strength and power, and the other day concentrating entirely on lower body/legs, because every punch you throw explodes from the ground up.
What's included in the VIP pack?
  • Get Started Guide
  • Workout Calendar
  • Beachbody Guide to Nutrition
  • 2B Mindset 7-Day Meal Plan (Regular & Vegan) or
  • Ultimate Portion Fix 7-Day Meal Plan (Regular & Vegan)
  • 30 day trial of our superfood blend to boost muscle recovery and immunity
To join us on this VIP round, drop me an email to kelly@recoveryourself.fit - we'll kick off on Monday 16th with a prep week to get you set up for success and you'll throw your first punch on 24th March.
Check out the sample video here and let me know what you think on my insta page @recoveryourself.fit

10 Rounds Sample Workout from TeamBeachbody on Vimeo.

Sunday, March 1, 2020

Welcome to RYF Blog

Hello and welcome to my blog!

I'm so glad you're here so I can share all of my favourite positive habits, tips on mastering your mindset and find ways to wealth through health.

Until now, I've been sharing my fitness journey on Instagram but RYF is so much more than fitness, its about YOU!

Your strength, your health and happiness.....

I'll share about my personal journey through recovery - yes, recovery from addiction but also from mental illness. Here's your shortcut to happiness from my years of trials and tribulations!

Kelly x