7 Recovery Tips (Swipe)

PLUS: Whenever you’re ready… here are 4 ways I can help you take YOUR business to the next level: 1. Attend Our 2-day Seminar in October Join us for 2 days and look under the hood of my gym.  You’ll see my coaches in action and get the secret business sauce for what makes this place hum.  Click here to learn more: http://www.vincegabriele.com/mentorship-application 2. Spend the Day at Gabriele Fitness with Me and My Team This will be the most productive day in your business building career.  Come with a big challenge such as not having a marketing plan in place or not being able to remove yourself from your business, and we’ll roll up our sleeves together and knock it out. You’ll leave with a very clear plan to win.  You’ll also get to see my 7-figure gym in action and talk to the members of our leadership team to learn how things run around here. Send an email to megan@gabrielefitness.com, and put “Day at GFP” in the subject line. 3. Join my Mastermind Join a super motivated group of gym owners who meet 4x/year to make more money so they can have more free time with their family. There is so much more you get with this, but the only way to apply is through a call with me and I will unpack everything for you. To apply for the Mastermind, send me an email, Vince@gabrielefitness.com, and put Mastermind” in the subject line. 4. Work with me One-on-One If you’d like to work directly with me to do things like become a better leader, systemize your business, or simply get yourself out of the day-to-day… just send me and email, vince@gabrielefitness.com, and put “One-on-One” in the subject line… tell me a little about your business and what you’d like to work on together, and I’ll get you all the details! _________

Subject: 7 Tips to Recover from Muscle Soreness     Active recovery :  Go for a leisurely walk for an active rest day to get the lactic acid that has built up around your muscles moving.  The WORST thing to do is lie around all day.    Hydrate:  I know you hear this time and time again, but muscles are largely composed of water and rely on hydration to function and recovery.  Aim for at least 4 liters per day every day.    Take L-glutamine with your post-workout meal:  Glutamine is an amino acid that is made and stored in the body.  During and after intense exercise the stores can sometimes become depleted making it difficult for the body to maintain nitrogen balance and encouraging DOMS.   Include a heaping teaspoon of glutamine in your post workout shake to help minimize soreness.    Use BCAAs before and after exercise:  Glycogen stores are rapidly depleted during intense weight training sessions causing the liver to synthesize glucose by conversion of L-Alanine( one of the BCAAs).  Providing additional BCAAs during times of stress on the body helps to allow protein synthesis to continue and therefore speeds up recovery.  Supplementing with 5 grams of BCAAs before and after exercise will assist in muscle recovery.    Use a foam roller on the sore areas:  The stimulus of the roller against the muscles can give a great deep but controlled massage to relive tension.  I find this to be especially useful for my lower body- calves, quads, glutes and hip flexors.    Stretch or do yoga:  One of my favorite things to do when my muscles are super duper sore is hot yoga.  Not only does the stretch feel great, but the heat warms up the muscles so they are more limber and can stretch more comfortably and deeply.  Although I don’t always enjoy the class itself my body feels so rejuvenated the next day!    Get a massage:  When I am most sore I make a trip to see my absolute favorite deep tissue massage therapist, Frieda.  She has a VERY strong touch and although the massage itself is not always comfortable, my body loves it.  She gets deep into the adhesions not only in my muscles but also fascia, tendons and ligaments that suffer from intense exercise.