rest days, and why we need them

yeah so this song popped into my head when trying to think of a dope song to go with the blog/topic... soooo it happened haha.

 
 
 

*this information is for information and educational purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 
 

This topic is one near and dear to my bubba heart as I love moving my body and training, and honestly I sometimes struggle to give myself a rest because a part of me feels guilty, like I don’t need it, and I love how I feel post workout, so I crave that feeling too (I sound like an addict and a hypocrite haha). And I still struggle with “more is more” and not being worthy of resting because I’m not where I wanna be. So, I feel this blog will help you understand why ITS OKAY to not work out, and just rest and sleep and recover and know that the magic happens when we do this.

 

However, saying all that, as I ripen with age and wisdom (my teeth are still in, which are poppin as we speak), I realise how silly that is and how wrong I am. Rest days and periods are CRUCIAL to progress, growth and self-love. Because without rest, without down time, we’re not able to build back up, and restore ourselves, which we need to do to be thriving millennials.


On the sense of building muscle and weight loss, moderate to intense training is a stressor on the body. It wears us down. We break down muscle fibres, and they need to be built back up. Not resting means we have slowed recovery and growth, a higher state of inflammation, additional stress on the body, a higher requirement of nutrients and fuck we just feel sore and tired and wrecked. And that’s not good for our mindset or state of being.


- Resting means we’re not consistently zapping magnesium and other stress buffer nutrients from our body so much, and we’re able to fill up our own cup and restore our bodies, so that they’re able to keep being awesome and feel good.

- Rest means lowering inflammation, helping our joints to recover and repair.

- Rest days put us back at the starting line, so we’re able to prep for what’s ahead, make the improvements and have that continuous progression and growth, which embodies what life is all about.


Not only are rest days crucial for the biology of looking our best, they’re also crucial for feeling our best.

Our immune system takes a hit when we train and live our lives, and without adequate rest and sleep, we become more susceptible to getting sick. And no one likes being sick (its also almost like your body telling you to have a rest if you go HAM for too long without sufficient nutrient and lifestyle supports).


This topic also links into sleep, and just to revisit a few points from the blog “ambitionz az a sleeper” (I look back and cringe because it SO doesn’t go, I just wanted to emulate 2pac in my world haha), we grow when we sleep. Our anabolic hormone (human growth hormone) is released from around 11am – 2pm, allowing our muscles and tissues to grow and repair.

Further, when we sleep, our body cleans out all the toxins and built up cellular wastes, ensuring we’re clearer and cleaner in every sense of the word. Improving our cognition, memory, neural connections, energy and saaaa much more.


On the fat loss side of things, when we exercise, we’re transporting toxins that are stored in our fat tissues, to be processed by the liver for excretion, and this process is most active during sleep. So if we’re training and burning body fat, the toxins inside those fat molecules require sleep to be effectively excreted out of the body, and on days we rest we tend to get more sleep, have less stress bombarding up, so we can see how this links in.


So, how to know if we’re overdoin it?

Your workouts aren’t going so well, you’re feeling flat, lethargic, mind is wandering crazy ways, everything hurts, injury inklings, low mood/mood swings, fatigue, and just overall meh feels.


On our days off, depending on what your “9-5” is like, having a cute walk, stretch, yoga, foam roll, whatever ya vibing to still be moving around but in a non intense way


Resting gives us a reset. It gives us a chance to indulge in self-love, to take care of ourselves and be proud of our hard work. It gives us back some sanity in not feeling like we have to constantly push push push and burn the candles from both ends. More rest means more sleep, and more sleep means more serotonin and melatonin and dopamine. Which is a great thing.

That’s the end of my story.

Rest days are dope. Don’t be scared of them or feel like you don’t deserve them because you aren’t “where you wanna be”.

They’re important, and so are you.

Peace out,

E aka TMN aka sleeping beauty

do i need to be using a protein powder?

Which whey? Dab way!

 

Okay I’m done haha, so lets get into what’s up with protein powders? Like who should be using one? Which one to use? Why to even use one?


*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

Protein powder brands seem to be errywhere, with new brands popping up on the reg. With their seductive marketing, aesthetically pleasing instagram ambassadors, and intriguing exotic flavour profiles.

 

Protein powders are an awesome tool for muscle building, enhancing recovery, preventing over eating, enhancing fat loss and ensuring adequate amino acid levels. Our entire DNA is made up of proteins – so we get how important it is to have protein.

 

If you’re strength training on the reg, do endurance training- actually any kind of training, if you’re a busy mum, do night shift, if you’re time poor, have fussy kids, teenagers who eat shit foods, if you eat shit food – then protein powders can be an awesome addition to a healthy plant based diet to ensure you’re able to thrive and be your badass-DNA-reproducing self.

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Firstly, just a quick few fun facts about whey protein…

-       whey protein is made up of 100’s if not 1000’s of different cows milk…

-       This means you’re getting 100’s of different cows’ hormones, and unless they’re grass-fed, these cows are pumped with antibiotics, hormones, GMO corn and soy, synthetic vitamins and minerals and yep – that gets filtered into your whey protein (YUM!!!....)

-       not only that, but numerous studies have found toxic levels of heavy metals, such as arsenic and cadmium – which are carcinogenic.

-       whey protein is acidic – causing inflammation and calcium leaking from your bones

 

If that doesn’t make you say “yuck” then you're weird, and I’m sure when you’ve smashed back your whey, you’ve experienced anything from – bloating, to gas to digestive distress – and that ain’t sexy, regardless of your poppin’ biceps bruh.

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Certain brands sell “lactose free” to us, adding in lactase – the enzyme that breaks down the milk sugar. Yet lactose levels are still going to be in the whey as it is whey – duh. It’s like ron stahp (Jersey Shore reference soz not soz).

 

OH AND I’m not even going to go into the artificial colours, flavours and sweeteners, like ooo yeah give me some of that corn syrup solids and thickeners 460,415…

 

FYI - Up to 5% of Caucasians and up to 75% of non-Caucasian Australians have intolerances to dairy

 

So now that we’ve realised whey ain’t the way, its time to take back the block in the wise words of Rick Ross.

 

Plant based proteins have been framed as “inferior” to whey in their effectiveness in muscle building. Well guess what, again that’s BS with so much research showing plant protein to be equivalent to whey in improving strength, endurance, 1RM and recovery.

 

No one plant protein carries a complete amino acid profile (except chia), so the most effective plant proteins are the blends – the brown rices, pea, sacha inchi, chia, artichoke, hemp, quinoa, beans, amaranth, millet and a handful more. Most common ones are brown rice & pea, with ancient grain blends also on the scene.

 

A few fun facts about plant based proteins:

-       alkalising in the body

-       easy on digestion

-       contains micronutrients

-       highly bioavailable

 

When choosing your PB protein its crucial to choose – sprouted and fermented blends - this maximises the protein concentration, boosts nutrition and ensures it wont cause digestive upset, as it eliminates the plants phytates and tannins – anti-nutrient properties.

 

It’s also cool to add, that if you’re concerned you’re not getting enough protein in your diet – get your amino acid levels tested. A general rule is that you need 0.75-0.84g/kg body weight each day (max 1g/kg for gainz). So I’m 64kg and I train like a badass, so I’m on the higher spectrum and so I’ll aim for ~53g protein per day (if i were to track my macros)

 

Your body can only absorb and utilise 20-30g of protein at a time, depending on your metabolic rate. The rest is converted to nitrogenous waste and you pee it out. It also takes around 1.5-4 hours for the protein powder to reach the GI tract and be absorbed *insert thumbs up emoji.  

 

Proteins we recommend? I holla’d at my girl @potatoesandpilates for her expertise;

Whether you’re new to the game or an experienced player, check out:

 

-       NutraOrganics Clean/Thriving Protein

-       Bare Blends

-       Prana ON

-       Amazonia: RAW

-       Hemp Foods Australia Hemp Protein

-       Sun Warrior

-       Vega Sport

-       Onnit - Hemp Force

-       NuZest Clean Lean Protein

-       Garden of Life

-       ATP Science NOWAY

 

Start out simple, I 100% recommend doing a super smoothie boosted with plant protein powder every day – here’s 4x simple, easy smoothie recipe ideas to have you doing the crip walk and playing Usher’s “Yeah”.

 

Greens: ¼ avocado, 1 cup spinach, ½ cup rocket/kale, 1 tbsp chia seeds, 1 tbsp flax, 1 scoop plant protein (hemp is awesome in this), 1 tsp cinnamon, 1 tbsp greens powder, ¼ cup almonds. Blitz & top with your fave’s e.g hemp hearts & cacao

 

Berries: 2x ¼ cup blueberries/strawberries/raspberries/blackberries, 1 tbsp chia, 1 tbsp flax, 1 tsp cinnamon, ¼ avocado, small handful cashews, 1 scoop vanilla plant protein powder, 1 cup water or ½ almond/coconut mylk and ½ water. Top with goji berries and coconut.

 

Banana: ½-1 banana, 1 cup spinach, 1 scoop protein powder, ½ cup oats, small handful cashews/macadamias, 1 tbsp maca powder, 1 tsp cinnamon, 1 cup water or ½ almond mylk and ½ water. Blitz & top with seeds, LSA, bee pollen. 

 

Cacao: ½-1 banana, 1 cup spinach/kale, 1 scoop chocolate protein powder, 1 tbsp cacao powder, 1 heaped tbsp peanut butter, 1 tsp cinnamon, 1 tsp lucuma, 1 cup water or ½ almond mylk and ½ water. Blitz, top with cacao nibs.

 

YAY! THE END

- E