Active Recovery: Active rest days are essential for recovery and can be beneficial for mental health. Engaging in light activities like walking or yoga maintains positive habits without stress and allows your body to recover effectively without compromising your fitness routine.
Recovery is crucial for effective training, and you don't have to take a complete break to recover. Instead, consider active rest days where you engage in low-intensity activities like walking or light cycling. These help maintain your fitness routine, contribute to recovery, and support mental health, allowing you to keep positive habits while avoiding burnout or injury. Always remember to adjust the intensity to suit your fitness level, and ensure you're fueling properly. It's important to strike a balance, so consider that on active rest days, the focus is on refreshing the body both physically and mentally without pushing for performance. By doing so, you can enhance your overall training results while preserving a healthy relationship with exercise. Active rest days can relieve the mental struggle of taking a complete break and keep your motivation high, ultimately leading to a better mindset and consistent progress in your fitness journey.
Rest & Recovery: Listening to your body is key to knowing when to rest. Signs like fatigue, injury, or poor performance indicate that rest or recovery days are necessary for optimal training and health success.
Understanding when to take a rest day is crucial for optimizing training and recovery. It's important to listen to your body and recognize signs like injury, illness, or persistent fatigue. Key factors include assessing muscle soreness, performance declines, and how well you're sleeping. Individual goals may push you to train while tired, but consistently feeling unwell or underperforming indicates a need for rest. Protecting your sleep and ensuring recovery through quality non-REM sleep can help you perform better, reduce downtime from injuries, and maintain overall health. A systematic approach to rest days, aligned with personal feelings and training cycles, is essential for peak performance and long-term athletic goals.
Sleep and Health: Prioritizing good sleep and proactive exercise routines enhances health, boosts energy, and prevents injuries, leading to better overall performance.
Improving sleep quality is essential for overall health and performance. Creating a conducive sleep environment—like keeping the room dark and cool, developing a consistent sleep schedule, and reducing screen time—can lead to better rest. Getting enough sleep is crucial for recovery, weight management, and muscle growth, while being proactive with prehabilitation exercises helps prevent injuries by addressing physical imbalances. Prioritizing sleep and muscle health can enhance energy levels and prevent fatigue, supporting a more effective lifestyle. In conclusion, making sleep and physical wellness a priority can transform your daily performance and well-being.
Preventing Injuries: Prehab is crucial for preventing injuries during training. Focus on strengthening exercises and proper nutrition for better performance instead of just aesthetics, especially for new runners and athletes recovering from injuries.
Training isn’t just about the exciting parts like running or lifting weights; it’s also about preparing your body to stay injury-free. Regular prehab, which includes strengthening and stabilizing exercises, is essential, especially for new runners and those recovering from injuries. Instead of just stretching after an injury, focus on preemptive actions that strengthen your core and support muscles. This is crucial for athletes training intensively. Moreover, nutrition plays a key role in performance; prioritizing proper eating over just trying to look good can enhance your overall results and help avoid injuries. Awareness of body mechanics can prevent issues in the long run, allowing athletes to perform better and recover faster. Keep the focus on health, strength, and balanced nutrition rather than solely aesthetics, ensuring a more sustainable and less frustrating training journey.
Nutrition and Performance: Nutrition plays a vital role in training performance and recovery. To maintain strength and energy, ensure you’re consuming enough calories and focus on proper pre- and post-workout meals.
Proper nutrition is crucial for effective training and recovery, especially when focusing on performance. Eating enough calories and maintaining a balanced intake of protein, carbs, and fats can help preserve strength and prevent fatigue. When training, consider pre- and post-workout nutrition to optimize performance. It's important to listen to your body; if you're feeling weak or unable to train properly, it might signal that you're not fueling yourself adequately. Weight loss efforts can make it tricky to maintain energy levels and performance during workouts. Keeping track of how you feel during training and adjusting your nutrition accordingly can help you achieve better results, whether you're focused on fat loss or improving strength. Everyone's nutritional needs are different, so finding what works for you is key.
Muscle Growth Realities: Weight loss can make muscle growth feel impossible, but strength training helps maintain appearance. Comparing to others is misleading; genetics and conditions vary. Focus on recovery and consistent training for long-term results.
Experiencing frustration while trying to gain muscle during a weight loss phase is common. It can be tough on both the body and mind, as you may feel like you're losing more than you're gaining. Even in a deficit, strength training can still help you look bigger by reducing body fat. Remember that comparing yourself to fitness influencers who may be using performance-enhancing drugs or have different genetic backgrounds isn't fair or realistic. Recovering from workouts might take longer while in a caloric deficit, but steady long-term efforts, like focusing on recovery and prehab, can lead to noticeable improvements over time. Prioritize intensity and shorter workouts leading up to important events, giving your muscles the chance to recover and perform at their best.
Race Preparation: Effective race preparation includes reducing training volume, increasing carbs before the event, cooling down properly after, and prioritizing recovery through nutrition and light activity.
Preparing for a race involves careful management of training intensity, nutrition, and recovery. In the days leading up to the event, it's important to reduce volume while maintaining high intensity, and to focus on carbohydrate intake. This avoids digestive issues and ensures glycogen stores are full. One hour before the race, taking a beetroot shot can enhance performance. Post-race, it’s essential to flush out the legs with light exercise and refuel quickly with a good meal rich in protein and electrolytes. The day after should be a rest day with light activity to aid recovery, alongside proper nutrition to support the body’s healing. This thoughtful approach to preparation, execution, and recovery helps optimize performance and minimizes recovery time, ensuring athletes feel better sooner after intense competition.
Hydration Matters: Recovery after workouts is key. Staying hydrated, especially with electrolytes, prevents cramps and enhances muscle function. Focus on hydration rather than just trendy recovery methods for better performance.
Recovery after intense physical events is crucial to avoid injuries and enhance performance. Hydration, especially with electrolytes, plays a significant role in recovery and overall body function. It helps prevent cramps and facilitates better muscle contractions. Being proactive about hydration and electrolytes can lead to improved training results and faster recovery times. Especially during winter, when thirst might decrease, it's essential to maintain hydration levels. Focus on these basics rather than solely relying on supplements or trendy recovery methods, as the foundation of recovery lies in proper hydration and nutrient balance during and after workouts.
Recovery Matters: Focusing on recovery is vital for athletes to unlock better performance. Prioritize rest to improve training and competition results, while engaging with the podcast community can enhance future content and guest opportunities.
To improve athletic performance, it is crucial to focus on recovery as much as training. Many athletes train hard and eat well but might overlook the importance of rest. By prioritizing recovery, you can unlock that extra 1% improvement that great athletes strive for. Ensuring you are well-rested allows you to train effectively and compete at your best. This podcast encourages listeners to consider their rest days and optimize their approach to recovery, which ultimately leads to better training outcomes. Furthermore, engaging with the podcast community and subscribing can enhance future content and guest opportunities. Improving just a little bit can lead to significant gains over time, so remember to make recovery a key part of your athletic routine. Thank you for tuning in and supporting the podcast!
The Top 5 Recovery Secrets For Hybrid Athletes
The Not So Fit Couple Podcast
211 Episodes
Recent Episodes from The Not So Fit Couple Podcast
The Top 5 Recovery Secrets For Hybrid Athletes
Recovery is a hugely overlooked element of training, but you need to remember, the gym take about an hour a day, what you do for the other 23 is extremely important.
In this solo ep ben is here to discuss how to properly recover, his tips for how to handle a Hyrox and letting us know about the time he thought he was dying becuase of a beetroot.
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00:00 Intro
1:00 You can only train as well as you can recover
3:00 What is an active rest day?
6:30 Knowing When To Take a Rest Day
11:00 Sleep and Recovery
17:00 What is Prehab?
25:45 Nutrient Timing
34:00 Hyrox Pre and Re Hab
41:30 Electrolytes
Holding onto Regrets, When Deficits DON'T Work & Why Try Hyrox
Welcome back! Lucy is back in the mix this week and we are jumping into your biggest fitness regrets, how to find a good partner, help with motivation for Hyrox and some discussions about our alternative careers in the CIA. If you have any other questions for the next episode drop them in here: ngl.link/thenotsofitcouple1 Join MyCoach: Code: NotSoFit for a special discount for podcast listeners! https://mycoach-school.com/join Follow us - https://www.instagram.com/mycoachapp_/ More Lucy Davis: Follow - https://www.instagram.com/LucyDavis_Fit Subscribe - https://www.youtube.com/channel/UCPbyT8IyohY6V8ZVfI9uHug More Ben Haldon: Follow - https://www.instagram.com/MyCoachBenji Subscribe - https://www.youtube.com/channel/UCpGRgA3rr1-FY9qLRgkXX3A Shop our products - https://shop.mycoachschool.com/collections/products/ 00:00 Munchy joins the pod 3:30 Thinking Pills will Fix Everything 7:00 Would you Ever Move Country? 10:30 One movement for life 15:45 Ben’s Icky Movements 18:00 Where to find your ideal partner? 27:30 Holding on to past endeavours instead of moving on 29:30 Serving in the CIA 35:00 What is the point of all the HYROX comps? 39:00 Spending too much time in a deficit 42:30 What do you think about when you are about to skip a rep? 56:30 Comparing to the elites
The Secrets to Mental Resilience with Psychotherapist James Elliot
James Elliott is a seasoned resilience coach and psychotherapist with over 6 years of experience, working with elite athletes, veterans, and Special Forces. A former British Airborne Forces veteran, he brings a wealth of knowledge in mental toughness and emotional intelligence, alongside achievements in competitive rugby and endurance world records.
Find more of James here:
https://www.instagram.com/jameselliottofficial/?hl=en
https://james-elliott.mykajabi.com/
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If you have any other questions for the next episode drop them in here: ngl.link/thenotsofitcouple1
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0:00 Intro
1:00 What is resilience?
4:10 Holding 2 contrasting beliefs.
10:19 Idolisation of Billionaires.
13:45 your environment determines your success in life.
16:00 Learning to let go.
18:00 Lessons from the hobbit
28:00 adversity allows you to conquer anything.
36:00 sensory associations with trauma
40:30 more lessons from Tolkien
44:00 the inner citadel
Our Top Productivity Hacks: Get Out Of Your Own Way and Get Sh*t Done
If there's one thing that we know, it's how to balance our weeks and get Sh** done. But... it hasn't always been this way, feeling unproductive is a curse and in this ep we are going to go over our methods for getting out of your own way and cracking on with what you really want to do.
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Thanks to Not Guilty Wines for sponsoring this episode, head to: https://notguiltyzero.com/ For all of the non alcoholic goodness we chat about in this episode!
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00:00 Not Guilty Wines
03:30 Intro
07:30 Ben’s looking jacked atm
09:30 Lucy Procter and the Perform Program
11:00 Ben’s productivity methods
15:30 Perfectionism gets in the way
18:30 The Thief and the Cobbler
21:30 Our methods of pursuing productivity
40:30 Focus Modes and a Clean Work Environment
46:30 Staying on task when no one is watching
50:30 Compressing time for a task
55:30 If people are productive they are hustling in the background
59:30 What is your hard?
Running for Fat Loss Vs Running for Fitness
Guys we need to chat, far faaaar too many people decide they want to start losing weight and then crack the old running shoes out. This is a recipe for disaster, but why?
We're going to make things super clear in this ep.
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00:00 Intro
04:30 Cardio for Fat Loss vs Performance
13:30 How You Can End Up Hating Running
24:30 Running for Fitness
28:30 Calculating Your Heart Rate Zones
41:30 VO2 Max
46:30 Quickfire Questions
The Mental and Physical Pain of the Paris Marathon
Oh she's back once again for a solo episode, Ben is out for the day so we have a one on one with Lucy! Last week Lucy had the insane opportunity to run the Paris marathon during the Olympics in Paris, it turns out that running a marathon at midnight can be quite hard... who knew?
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Timestamps
00:00 Start Intro
01:20 Lazar Dukic Tribute
03:00 The mental and physical pain of the Paris Marathon
15:20 Post race Blues in Paris
17:00 Moving past achieving numbers
21:00 I’ve lost my mojo with the gym
24:00 Where Should I Look When I Run?
25:15 Regaining your period
29:00 Rest Day tips
32:00 Lucy’s Unconventional job history
35:20 Stretching and Foam Rolling
Relationship Jealousy, Life Priorities & How To Be Hybrid
Anonymous Questions are back once again, do we ever get jealous of each other? How do we cook for each other? What would we do if we were competing in the olympics?
If you have any other questions for the next episode drop them in here: ngl.link/thenotsofitcouple1
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______________________________
00:00 Intro
00:30 Lucy Loves the Olympics
8:45 Q&A
9:30 Dealing with Jealousy in our relationship
17:00 How have your priorities changed in life?
26:00 Meal Prepping as a married Couple
30:00 Best Running Headphones
31:30 what would Lucy’s occupation be if she wasn’t in fitness?
33:55 How do you train with a partner who is fitter than you?
38:50 Is it possible to train for a half and a Hyrox?
42:30 HRV and rest days
47:00 Wearable reccs
51:00 Screentime reductions
Nutty Foodie Fitness: Lessons from Running, Cutting Out Friends & Food
Friend of the pod Steph AKA Nutty Foodie Fitness is back for episode 2 of the podcast today! Recently Steph has turned into the most insane endurance athlete, completing iron man Triathlons and most recently completing the brutal L'etape stage of the Tour de France. This ep is a must listen.
Thanks to steph for coming on once again to the pod!
Find more of Steph here: https://www.instagram.com/nuttyfoodiefitness/?hl=en
https://www.youtube.com/@nuttyfoodiefitness
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00:00 Intro
02:00 Do you believe in yourself now?
05:00 Looking back at Ironman Achievements
14:00 Cutting people out of your life
20:00 Inspirational Friends
24:00 Feel The Fear and Do It Anyway
24:45 Tour De France
38:00 Reflecting on your own achievements vs others
43:30 Are you an Ironman?
50:00 Peeing on the Tour De France
51:30 Peeing in a sweet packet
I Hated Running, Now I Run Marathons - Anya Culling
Anya culling is a professional runner who initially ran a 4:36 marathon adn less than 18 months later ran a 2:30. This insane achievement isn't the most impressive thing about her, she is an incredibly kind person who is jumping on today to chat about accusations of doping, mental battles and how you can learn to run FAST.
Huge thanks to Anya for coming on the podcast today to chat about her incredible story.
Find more of Anya here: https://www.instagram.com/a.culling/?hl=en
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02:00 How did Anya get into Running?
04:45 First Marathon
06:34 Second marathon
10:30 To begin with Anya was running without gear
15:30 People don’t know athletes and Olympians, they know Instagram runners.
19:00 Do I want to be a runner or a social media runner?
22:20 Blood doping accusations
30:00 Balancing Weight Loss and Performance
38:30 Identity takes time to catch up with reality.
40:30 Sprint on Netflix
43:00 Are you living your dream?
48:30 Competing with Boys
51:00 5 Things you wish you knew about running.Anya culling is a professional runner who initially ran a 4:36 marathon adn less than 18 months later ran a 2:30. This insane achievement isn't the most impressive thing about her, she is an incredibly kind person who is jumping on today to chat about accusations of doping, mental battles and how you can learn to run FAST.
Huge thanks to Anya for coming on the podcast today to chat about her incredible story.
Find more of Anya here: https://www.instagram.com/a.culling/?hl=en
If you have any other questions for the next episode drop them in here: ngl.link/thenotsofitcouple1
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02:00 How did Anya get into Running?
04:45 First Marathon
06:34 Second marathon
10:30 To begin with Anya was running without gear
15:30 People don’t know athletes and Olympians, they know Instagram runners.
19:00 Do I want to be a runner or a social media runner?
22:20 Blood doping accusations
30:00 Balancing Weight Loss and Performance
38:30 Identity takes time to catch up with reality.
40:30 Sprint on Netflix
43:00 Are you living your dream?
48:30 Competing with Boys
51:00 5 Things you wish you knew about running.
Hunter Mcintyre - This Is What It Takes To Become a Hyrox World Champion
Hunter Mcintyre is the fastest Hyrox Athlete of all time. He achieved the world record run in Stockholm in 2023. Since then, Hunter has been very open about his disappointment with his performance at his latest event, taking third place in Nice.
Today Hunter is joining us for the second time to discuss Hyrox, Hybrid training, His previous past with addiction, finding your passion in life and so much more.
This ep is a banger, thanks to Hunter for giving us his time yet again.
Find more of hunter here: https://www.huntermcintyre.com/
https://www.instagram.com/huntthesheriff/?hl=en
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00:00 Hunter has lost weight recently
02:00 What happened in Nice Hyrox?
3:30 The pressure of being a world champ
6:00 Mindset after Nice
7:00 Is a 50 Minute Hyrox Possible?
10:00 The Ideal Body for Hyrox
16:45 Hunter at the Olympics
20:00 Optimal running volume for Hyrox
27:30 Hunters Off Season
32:30 The best athletes for Hyrox
34:00 Hunters 5k PB
38:00 Learning from the losses
39:30 World Champ recovery protocol
42:45 Hunters Daily Routine
45:40 Action vs Inaction
53:00 Finding your passion in life
55:00 Non Actionable Spaces
58:50 Winning vs Success
1:03 Hunters Lowest Moment