Time for a little Rest and Recovery! What I do, and what the science says!

I just hosted a bachelorette party of 14 ladies at my house all weekend and I am wiped out! We had so much fun but I definitely need some rest and recovery so this episode just makes sense. My workouts have left me sore, and I noticed less energy, so I will be using these strategies! I fill you in on what techniques I personally love for recovery. We also discuss strategies such as massage, light activity, cold water immersion, and sleep! All of these things have their own benefit, some more than others. We dig into some of the science behind these things and the "why" behind their benefit. I am by no means an expert on these topics but I find it interesting and I want to share what I'm learning along the way. 

If you enjoyed this episode please leave a 5 star review wherever you listen to podcasts!

You can always follow along on my instagram @Kerri.st.clair for more fun health and wellness content! I post mostly fitness related content there. 

Thanks so much for listening this week! Bye!

Sources: Some peer reviewed journal articles, some trusted blogs/websites-

   NASM Blog: Active Recovery Workouts: What to do on your Rest Days

   Barbend.com: Active Recovery Explained- How to Make Gains While Resting

   Standley, Robert A MS, ATC, CSCS; Miller, Michael G EdD, ATC, CSCS; Binkley, Helen PhD, ATC, CSCS*D. Massage's Effect on Injury, Recovery, and Performance: A Review of Techniques and Treatment Parameters. Strength and Conditioning Journal 32(2):p 64-67, April 2010. | DOI: 10.1519/SSC.0b013e3181c33918

   Zainuddin Z, Newton M, Sacco P, Nosaka K. Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. J Athl Train. 2005 Jul-Sep;40(3):174-80. PMID: 16284637; PMCID: PMC1250256.

   Walker, Owen MSc, CSCS, Cold Water Immersion; Science for Sport, Sep 2016.

   Versey NG, Halson SL, Dawson BT. Water immersion recovery for athletes: effect on exercise performance and practical recommendations. Sports Med. 2013 Nov;43(11):1101-30. doi: 10.1007/s40279-013-0063-8. PMID: 23743793.

   Cleveland Clinic: Myofascial Release Therapy, Aug 2022.