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Week in Review: RECOVERY


This is a condensed version of my research into mastering movement, health and life.

This was also posted on the members only LatsOn Training Facebook group.

*3 Cheers and a free 1:1 session for anyone who can tell me from what source I got all this glorious knowledge!*



“Your body’s ability to meet or exceed performance in a particular activity”

  • Every time you “bounce back” and feel great after a workout = you have established a new ‘ceiling’ of performance capabilities!
  • 50% rise in Protein synthesis (indicates recovery) 4 hours post work out –> Peaking 24hrs later @ 109% increase in protein synthesis -> Process complete @ 36hrs.



a beneficial Biological reaction to the exposure of low level doses of a toxic or lethal agent. The response to these ‘agents’ is a type of ‘growth’ which allows (whatever it is undergoing hormesis) to build up a resistance to whatever the agent was.

As it applies to training:

– This is the process of working out, recovering and finding the same work out easier than before.




Type of Recovery

> Nerves

Neural fatigue – complete recovery @ 48hrs

Neuromuscular Junctions – full recovery @ 4DAYS

> Blood & Capillaries

– Recovers in time with muscles @ 36hrs

– New blood and capillary growth, especially during “Tapering” phase after Strength block of training

– If sick or short of breath often – your blood may be under recovered!

> Metabolism

– High intensity interval training increase a large number of metabolic processes (all of them)list pg.154


– Remodeling constantly, based on applied stimulus.



Over Training

  • An accumulation of stress which results in decreased erformance
  • No necessary symptoms
  • Days to weeks to fully recover



Over Reaching

  • Long term performance decline
  • Symptoms included
  • Weeks to months to fully recover

= The 3 Stages of Adrenal Fatigue

*note the bell curve in stage 2 – it is therefore hard to determine if one is beginning stage 2 or ending it/going into stage 3: Exhaustion.




Resting Heart Rate

  • Daily inputs needed for this test
  • If an INCREASE in 5% or more = initial stages of adrenal fatigue
  • If a DECREASE in 5% or more = too much aerobic volume

Body Mass

  • A quick drop in BM, even if 2%, will cause cognitive and physical issues


  • NEED 7-9hrs – under recovery if not…


  • Either a marked increase or decrease


  • Delayed onset of muscle soreness – usually begins 24hrs and ends 48hrs post work out.
  • If sore after 72hrs = too much volume

Energy Levels

  • Determine if (a) low motivation or (b) under recovery =

Do a warm up; still tired? Then you could probably use some R N’R




  • Indicator or how ‘fit’ you are / how well recovered you are
  • BASICALLY, HVR = every time you move your heart rate SHOULD alter ever so slightly to reflect what the current physical demands require.


LOW HRV = related to early mortality

  • If levels are high and fluctuating for over 2 days = initial stages of over training
  • If constantly low = too much aerobic volume




> Low Blood Pressure

– Adrenal hormones are used to regulate BP

CHECK: if you constantly get dizzy when you stand up

> Pupil reaction to light

– low sodium occurs when you fatigue – therefore your muscles will be slow to respond to stimuli

CHECK: lazy, slow or no pupil dilation reaction to light


– Fluctuations of 2 or 3 degrees F, or constantly low = need thyroid support

– Fluctuations + average Temp of 98.6 = need adrenal support



2 FASTING Protocols

> Overnight Fasted Workouts – 13-15hrs for 3 weeks

> Low calorie Non-Training days




  • Controls how much cortisol is released during a workout by effectively putting the brakes on the Sympathetic Nervous System.
  • Very important to ‘prime’ your parasympathetic system via breathing prior to your workout





(From the field of Neurocardiology): refers to maintaining a balance between the parasympathetic and sympathetic nervous systems; which facilitates cognitive and physical performance.

  • The heart sends more signals to the brain than does the brain send signals to the heart

3 Steps 2 Coherence

  • Focus on your heart
  • Breathe into your heart
  • Feel your heart (and activate a positive feeling)




  • The main anabolic state the body uses to:
    • Repair muscular/body tissue
    • Clean waste out of the Brain


  • Poor Heat/cold regulation
  • Decreased immune function
  • Increase cortisol and inflammation
  • Lose control of blood sugar balance and appetite




ELECTROLYTE IMBALANCE can cause sleeplessness

  • 2-3 teaspoons of pink Himalia salt in water


  • Intense Exercise can regulate circadian rhythms (good for getting over Jet Lag)


  • Aerobic in the AM
  • Hard Training in the PM


– Reconnect to the natural Frequency of the Earth @ 7.38hz