Good afternoon EarthFIT, we’re back here again. My name is still Jadin. And today we are going to go over the three to me, most important facts about recovery.
So those three facts are going to be — what you eat, how much you sleep and the hydration. All right. So that first one is going to be what you eat. Okay? So after you train, after you work out, after you go as hardcore, as you possibly can to get that awesome training and feel so good about yourself, you want to make sure that you eat proper and healthy, nutritious food. All right, you don’t want to go out to Parker’s here locally in South Carolina and buy the best and most delicious fried chicken dinner box that you can cause that is entailed, going to give you fat into your body. It’s going to give you that, that saturated fat that you don’t want. It’s going to give you the bad carbs and just the bad calories in general.
You want to go to Publix and you want to buy a healthy set of green, some salad. You want to go and buy some mashed potatoes, you want to buy some, all natural loaf of bread, grains, whole grains. You want to buy some healthy food. All right, this is going to help you recover faster for one. And for two, you’re going to feel a lot better if you eat the healthy food versus the Parker’s chicken food even though it’s really, really good, don’t don’t don’t eat it just don’t.
And now rocket into that second one, which is going to be your sleep. All right now, sleep is basically the most important thing you can do other than nutrition. It is the most important thing you can do. If you don’t give your body the proper amount of time for sleep and full rest, your body’s not going to recover properly for one, your body’s not going to consume that healthy and nutritious delicious food that you just ate. And you’re going to feel that in the morning or the next day, you’re going to feel that for the next training session that you want to go do, you’re not going to be able to go as hard. You’re not going to be able to go as long, and it’s just not going to benefit you. So you want to get an ample amount of sleeping.
The minimum amount of sleep that you should be getting every single night at the minimum here is six hours. Now that is for an individual who has trained their body to be able to run only off six hours of sleep, which is a gradual overtime process of limiting their sleep or waking up early at a certain time to start their day and get moving quicker, faster and longer. Now, if you haven’t trained your body to only achieve that six hours of sleep at night, I’d definitely recommend working towards that over time. Don’t just set your alarm the next morning, say I had an epiphany and I’m going to go start this new journey and set your alarm having two or three less hours of sleep, because you’re going to send your body into a complete shock and it’s not going to run over very well for you. So recommendation is start slow. Who wins the race? The turtle always wins the race. Now the quick rabbit over there who’s disappeared. Now, where is he? I don’t know.
So now rocking into that last and final factor here is going to be hydration. All right. Hydration is also very important here. You should be consuming approximately 75% of water a day. So that’s 75% of your body weight in ounces of water a day. Now, a lot of you are probably thinking about the math right now and you’re going well. I weigh 161 pounds and 75% of 161 pounds is like 130 something ounces of water. And you’re going, oh my gosh, there’s a lot of water. It’s easier than it looks… Day one, drink five bottles of water, five 8 ounces or 16 ounces bottles of water. Drink five and that’s it. And then skip a day. All right, drink, eight bottles of water and then nine bottles of water. And it’s going to just start getting easier. Your body’s going to start intaking that water. You’re going to start feeling a lot better. You’re going to start. You will pee a lot, but don’t worry about that. All right, you’re going to have a bathroom at your house, we have great restrooms here at EarthFIT so come on in, train and use the bathroom.
It’s easy, but drink a lot of water because not only is that water going to help you sleep better, that water is going to help you intake more, that healthy food that you really need to sleep better and to feel better and all around those three entire with each other is going to help you come here into earth and train and be fantastic. Feel fantastic and look fantastic.
But remember this time is going to be what you want to focus on here. Give it time. Practice makes perfect, setting those good habits like eating the right food, getting enough sleep every night and drinking enough water every single day is really going to help you improve in your daily life, in your training life and overall everywhere. So EarthFIT, I hope you’ll have a fantastic day and this message helped you and the information will help you later on in the future. And I look forward to seeing you back in here tomorrow. Thank you very much.
-EarthFIT Coach Jadin