ACTIVE RECOVERY
DAY 2
MORNING MOBILITY
Use the Sequence 8-morning mobility routine on recovery days. Try to get it in at the earliest opportunity available to you. This routine will keep your joints healthy by working on stabilisation and manageable strengthening techniques to improve your mobility in each joint in every direction.
Over time you will improve the control you have of your body with the controlled articular rotations (CARs). This awareness is your somatic nervous system making new connections to your brain and will benefit your training for the rest of your life.
Making an effort to recover harder will mean you progress faster from your sessions. This can also be game-changing to support your lifestyle if you find you pick up aches and overuse niggles from your work and/or posture. Simple, effective and progressive. We don't cut corners.
MEDITATION PRACTICE
Often in life, we put ourselves through a lot of stress. Financial, emotional and physical stress caused by the modern-day non-stop lifestyle. High caffeine, alcohol and sugar all add stress to the gut. Arguments and negative relationships will also play a huge role in how you feel. Not to mention a world pandemic and a constant state of uncertainty.
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This can cause us to tighten up, feel low and lose the will to train. Often we then turn to habitual addictions to make us feel better in the short term which can send us into a downward spiral for our health and well being. Our nervous system can only handle so much stress so we must take steps to manage and minimise it as best we can. Then we will be giving our bodies the chance to heal optimally from the physical stress caused by training.
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Meditation is a discipline and a practice that can help us restore balance by calming the nervous system. This is training your attention and awareness. To achieve a mentally clear and calm emotional state. By no means am I forcing this upon you, it is completely your choice to dip into the power of meditation with me. Do not fear you aren't good at it, there is no such thing. By sitting with me and practising you are meditating.
STAY ACTIVE & HYDRATED
NEAT (non-exercise activity thermogenesis) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise.
The aim now is to stay hydrated and increase your NEAT to recover quicker. This will improve results from training by increasing blood flow and optimising metabolic function. This can be one of the most effective ways to lose any excess fat. It will make you lighter and therefore decrease your strength to bodyweight ratio making you more effective in the workouts. If you don't have any fat to lose... good for you! It is still going to benefit you to be active and healthy.
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Take a screenshot of your average steps per day over the last week so you've got a record to work from. Now let's get your average steps up to 8000 per day. Your LISS (low-intensity steady state) cardio can count towards your steps if its walking or gentle jogging and can really help to bulk this number up on days where you are lacking. The good thing about this is that I know you have shoes and I know you have a floor to walk on. Keep it slow and steady, don't go out of your comfort zone today there is no need. No excuses, notice how you are talking to yourself. Get it done at the earliest opportunity and enjoy it.
BECOME A SEQUENCE 8 ATHLETE
I'm going to take you through the Sequence 8 Lifestyle Habits and Virtues To Train By. These guidelines will get you on that path of optimal progression and will be paramount to your rapid success. I know you are performing, thinking and healing extremely well when you ingrain these into your lifestyle and mindset. Do this and you will become that person you visualised in your mind when you first entered the program. Get on this path and you are a Sequence 8 athlete.
