Hello Viewer,

After you decompress, stretch, and reflect; the post-workout is the start of your next workout. Refine your routines if you want to be more consistent, and at your best for better health.

In Edition #72, we look at what to do immediately after a workout.

P.S. This edition was clipped by Gmail; click here to read the full version online.

Today's Lookahead 👀

1. 👁️ OVE’S GUIDE TO POST WORKOUT 💪✨

2. MINDFUL PRACTICE 🧠 7 Day Festive Challenge

_{👁️ OVE’S GUIDE TO}

POST WORKOUT 💪✨

💬 "Your workout isn’t done when you rack the weights—it’s done when your body and mind are set up for the next session. Here’s OVE’s-approved routine to optimize recovery, recharge your energy, and celebrate your progress!" 🔥

1️⃣ Cool Down to Recharge 🏃‍♀️💨

• Time Frame: Right after your workout (5 to 10 mins).

• What to Do:

  • Gradual movement (light walking or cycling) to ease heart rate down.

  • Add some gentle dynamic stretches to begin loosening tight areas.

    ❗DON’T Skip It: This prevents stiffness and prepares you for better recovery.

2️⃣ Hydrate Like a Pro 💧⚡

• Time Frame: Immediately post-workout.

• What to Do:

  • Drink water or an electrolyte-rich beverage to replenish lost fluids.

  • Keep sipping throughout the next 1 to 2 hours for sustained hydration.

3️⃣ Refuel Your Gains 🍳🍓

• Time Frame: Within 30 to 60 mins (primarily in the AM and if you fast) post-workout.

• What to Eat:

  • Protein (15 to 30 g): Helps rebuild muscles (e.g., eggs, Greek yogurt, or protein shake).

  • Carbs (30 to 50 g): Restores glycogen (e.g., oatmeal, fruit, or rice).

  • Fats (5 to 15 g): Supports recovery (e.g., avocado or nut butter).

  For Late Workouts: Opt for a lighter snack, like a smoothie with whey protein, almond milk, and a banana.

4️⃣ Stretch & Reset 🧘‍♀️🕊️

• Time Frame: Within 5 mins post-cool down.

• Duration: 5 to 20 mins based on schedule.

• Essential Stretches:

  • Downward Dog 🐾: Hamstrings and back.

  • Pigeon Pose 🕊️: Hips and glutes.

  • Cat-Cow 🐱🐄: Spinal mobility.

  • Child’s Pose 🙇‍♂️: Relax and reset.

5️⃣ Massage, Foam Roll, and Ball It Out 🛠️🙌

• Time Frame: Within 20 mins post-workout.

• Duration: 10 to 15 mins.

• What to Do:

  • Massage Gun: Target sore or problem areas (e.g., quads, lower back).

  • Foam Roller: Loosen up larger muscle groups like hamstrings and calves.

  • Massage Ball: Focus on smaller, tight areas like feet or shoulders.

6️⃣ Track Your Metrics 🎯📊

• Time Frame: Right after recovery work.

• What to Do:

  • Log your reps, weights, and duration in the Train with Overman App 🟣.

  • Use data to adapt your next session and celebrate small wins over time!

7️⃣ Boost Recovery with Extras 🔴✨

• Time Frame: Within 30 mins post-workout.

• What to Use:

  • Compression Gear: Reduce muscle swelling.

  • Ice Baths or Contrast Showers: Soothe soreness.

  • Sauna or Light Yoga: Encourage active recovery.

  • Red Light Therapy: Reduce inflammation and support muscle healing.

8️⃣  Prioritize Sleep 🛌💤

• Why It Matters: Sleep is the ultimate recovery tool.

• What to Do: Aim for 7 to 9 hours of quality rest to maximize repair and recharge for your next session.

9️⃣ Reflect, Celebrate, & Plan Ahead 🏆📝

• Rewind & Reflect: Think about what went well and one thing to improve.

• Celebrate Wins: Big or small, progress deserves recognition!

• Plan Your Next Session: Know your goals and build excitement for the next workout.

🎯 Overman Checklist (5 to 30 mins post-workout)

• ✅ Cool Down (5 to 10 mins)

• ☑️ Hydrate (Immediately post-workout)

• ☑️ Stretch & Reset (5 mins minimum; 10 to 20+ for a full recovery)

• ☑️ Replenish Nutrients (Within 30 to 60 mins)

• ☑️ Rewind & Reflect (5 mins)

• ☑️ Massage & Roll Out (10 to 15 mins)

• ☑️ Track Data (Use Train with Overman 🟣📲)

• ☑️ Plan & Celebrate (Before your day ends)

❌ 7 THINGS Not To Do Post-Workout

1. Skip the cool-down.

2. Forget to hydrate.

3. Overstretch to the point of pain.

4. Ignore fuel 💧 needs, especially after intense workouts.

5. Overuse alcohol as a reward (it kills gains).

6. Neglect rest/active recovery days—listen to your body.

7. Not getting enough sleep—it’s your secret weapon for gains.
   

🚀 "Recovery is your superpower! Maximize every session by following this routine and tracking your progress in the Train with Overman App 🟣.

MINDFUL PRACTICE 🧠 

7 Day Festive Challenge

Fit & Mindful Through the Holidays🎄

Keep the holiday magic alive while staying active, energized, and stress-free with OVE’s 7-day festive challenge.

How It Works ✨ 

Duration: 7 Days. Each day, complete one task from each of the three categories:

1️⃣ Move: A fun workout or activity.
2️⃣ Mind: A mindfulness or self-care moment.
3️⃣ Merry: A festive activity to spread cheer.

🎁 The Festive Challenge Tasks

Day 1: Winter Warm-Up ❄️🔥

• Move: 15 minutes of cardio (run, bike, or dance to your favorite holiday hits).

• Mind: Write down 3 things you’re grateful for this season.

• Merry: Decorate your workout space with lights or ornaments!

Day 2: Sleigh Ride Strength 🛷💪

• Move: 3 rounds of 12 squats, 12 push-ups, and 12 burpees.

• Mind: Practice 5 minutes of deep breathing to ground yourself.

• Merry: Write a kind holiday message for someone special.

Day 3: Reindeer Dash 🦌⚡

• Move: 3 rounds of 30 seconds sprints + 30 seconds rest.

• Mind: Spend 10 minutes journaling your goals for the New Year.

• Merry: Make a healthy holiday treat (think protein-packed gingerbread cookies).

Day 4: Holiday Core Blast 🎅✨

• Move: Plank challenge! Hold for 1 minute, rest, and repeat 3 times.

• Mind: Listen to your favorite holiday song 🎶 and soak in the joy.

• Merry: Share a festive workout selfie with a friend or on social media.

🎄 Want all 7 days?

The full 7-Day Festive Holiday Challenge includes all workouts, mindfulness tasks, and festive fun to keep you feeling your best through the holidays. 🎁✨

ICYMI:  #71 Pre-Workout Power Up

Maximize your workouts with tips to:

✨ Fuel smart 🔋
✨ Activate muscles 🔥
✨ Stay focused 🎯

🔗 Catch up now to level up your fitness game!

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^{I'm letting you know that the information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}