Our bodies did not evolve to go-go-go-go-go at high intensities and under conditions of chronic stress for prolonged periods of time. 

Yet that is what the modern, industrialized environment and economy demand of us. Part of this is a social construct, a norm, that we have all bought into even though it’s not true. Part of this is because American lives are big and expensive and we have to run full steam to fuel them.  

This takes a toll on us mentally, physically, and emotionally.  Our bodies and our spirits need rest, recovery, and regeneration. For those of you “rise and grind” people out there, you hard-core, “beast-mode” folks who feel like you just need to push harder and harder and that buying into the concept of recovery is weak, your view is not supported by research. We need to take better care of ourselves so that we can run the races we choose to run, care for the people we need to care for, and accomplish the things that matter to us.

Hence, Recovery Week. 

Below you will find a variety of activities you can do during this week. We encourage you to focus on the lower intensity activities, to take walks, to try meditating and journaling, maybe write out some goals for the first quarter of 2021. 

But we are also including some great workouts you can do at home that you can mix in.  

So, sleep in. Relax and drink your morning coffee. Stay in your pajamas. Take a leisurely walk with the dogs, your kids, or your neighbor. Read a book. Spend time with people you love, spend time in nature. Turn off your phone. Set “do not disturb” on your email.  Take some time to get your body and your mind back to baseline. 

The world can wait.

Remember: You can always find these and other resources in your Quoox app by logging in through either the phone app or through Chrome and going to: 

My FITfile > Fitflix > XRcize On-Demand Training or Fitness On-Demand 

or  

Documents > Recovery Week Materials

THE TACO WORKOUT by Will Garcia: 

THE PLANK WORKOUT by Will Garcia: 

FULL BODY (3 PART) HIIT TRAINING by Will Garcia: 

45 MINUTE BODYWEIGHT AND DUMBBELLS WORKOUT by Jonathan Aluzas: 

45 MINUTE AMRAPS WORKOUT by Jonathan Aluzas: 

45 MINUTE CONDITIONING WORKOUT by Jonathan Aluzas: 

CORE LIVE TRAINING by Stacey Garcia: 

FULL BODY BURN by Stacey Garcia: 

FULL BODY CORE BURNER by Stacey Garcia: 

OVER THE TOP KETTLEBELL WORKOUT by Joe Garcia: 

THE SMOKING GUN KETTLEBELL WORKOUT by Joe Garcia: 

And just for fun, here’s a Dumbbell Workout that Joe, Stacey, and I did 10 YEARS AGO WHEN WE WERE YOUNG! It’s short but tough if you want to try it out:

List of all At-Home Workouts: https://www.youtube.com/playlist?list=PL-vhCttVQiHjNeWZJw2U1iyXYOvFj9VC5

Be creative during Recovery Week!

You can download your Recovery Week Bingo Card by CLICKING ON THIS LINK.

Have some fun, try some new things out, focus on Recovery activities that you may not normally do in your life. Rack up as many points as you can and win tickets for our raffle!

Have fun, and remember that you can always find resources in your Quoox app or through the Chrome Quoox log in on this page by going to either:

My FITfile > Fitflix > XRcize On-Demand Training or Fitness On-Demand

or 

Documents > Recovery Week Materials

>>> DOWNLOAD YOUR BINGO CARD <<<

Here are some ideas for stress reduction and relaxation. No need to do these in any particular order, just try them out, keep the ones that are useful, and ignore the rest!

<<< CLICK HERE FOR THE VIDEO ON BREATHING >>>   

One of the symptoms of stress-response is an accelerated heart rate and rapid, shallow breathing. However, we can actually help to activate a "rest and digest" response from our parasympathetic nervous system by practicing a specific breathing tempo. It's simple; just exhale for longer than you inhale. If you inhale through your nose for a count of three, exhale through your nose or mouth for a count of five. If you inhale through your nose for a count of four, exhale through your nose or mouth for a count of six. You get the picture. 

But there's another description of PNS breathing below: 

 <<< Check out this video description of PNS Breathing >>> 

Here are some additional breathing practice resources for you to consider: 

 <<< Reducing Stress Through Deep Breathing >>> 

 <<< 3-Minute Breathing Meditation >>> 

 <<< 4-7-8 Calm Breathing >>>

<<< CLICK HERE FOR THE JOURNALING VIDEO >>>   

On Day Two I'd like to present to you the concept of journaling. In particular, I'd like to present the concept of "Expressive Writing."   With this approach, you simply write continuously for 20 minutes about your deepest thoughts and emotions surrounding an issue or event in your life. Don't edit, don't judge as you write, just write.   You can explore how it has affected you, how it relates to your life, your childhood, your career, your relationships. Get deep, explore your thoughts, not just your emotions, and see where it takes you.

<<< CLICK HERE FOR THE GRATITUDE VIDEO >>>   

Gratitude practice is a hot topic these days, but it's not a gimmick. There's quite a bit of research to support it as an effective strategy for reducing stress and promoting life satisfaction.   Here is the recommendation:   Three times a week, spend a few minutes writing down (make sure you write, don't type them out or go over them in your head) up to 5 things you're grateful for in your life. Go deep, get personal, be detailed.

Interestingly, research suggests that doing this three times a week is more effective than doing it every day. More is not always better!

<<< CLICK HERE FOR THE VIDEO ABOUT WALKING >>> 

 Today's stress management technique is one of my favorites:   Take a walk. That's all, just take a 20 minute walk!   Walking can shift your mind into a calmer state, boost endorphins which can help reduce stress hormones and alleviate mild depression.   Bonus points if you invite a friend or group of friends to join you!   Stress management doesn't have to be complicated! Enjoy!

<<< CLICK HERE FOR THE NATURE VIDEO >>>   

Today's stress management technique is my favorite; spend time in nature.   The concepts of "forest bathing" and "blue spaces" are producing fascinating insight into how spending time in nature can improve our health, wellness, and mental wellbeing.   So today's recommendation is to spend 20 minutes in nature, among the trees if possible, or near a body of water, and without technology interfering (turn your phone off or put it on "do not disturb").   This one really works.

<<< CLICK HERE FOR THE VIDEO ON YOGA >>>   

 On Day 6, it's time to discuss yoga.   Some people are resistant to it, and I understand that because once upon a time I was too! But once I tried it out I realized that it makes me feel unbelievably good, better than any other exercise method I have ever tried! Not only is yoga an amazing form of gentle movement for your body (although there are some very physical and athletic forms which are more intense), but it can confer amazing physical, physiological, and mental health benefits.   Here are a few short yoga flows you can try in the privacy of your own home to get a sense of what it can offer you:   

 <<< 5 Minute Morning Yoga >>>   

 <<< 10 Minute Full Body Yoga >>>   

 <<< 15 Minute Gentle Yoga >>>

<<< CLICK HERE FOR THE VIDEO ON SCREEN TIME >>> 

 This one is going to be challenging.   Limit your screen time. Turn off your phone, put your tablet away, no TV.   This sends a lot of us into paroxysms of panic, but the research on how spending so much time with our eyes glued to a screen is changing our brains and impacting our mental health is shocking.   Turn your phone off for an hour. Put it on "do not disturb." Or try it for a shorter or longer period of time and work your way up.   I have heard the following goal to aspire to, and I think it's meaningful and achievable: Turn your phone off for one hour per day, one day per week, and one week per year!   This one is big, please consider it.