Coach Kirky - Muscle Health Coach

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𝘏𝘰𝘸 𝘏𝘦𝘢𝘭𝘵𝘩𝘺 𝘈𝘳𝘦 𝘺𝘰𝘶𝘳 𝘔𝘶𝘴𝘤𝘭𝘦𝘴?
𝟓 𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲 𝐒𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐞𝐬 𝐟𝐨𝐫 𝐓𝐨𝐩 𝐏𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 𝐚𝐥𝐥 𝐲𝐞𝐚𝐫 𝐫𝐨𝐮𝐧𝐝!

If your body is giving you grief, and you’re struggling to improve your best efforts, you are likely missing one or more of these following things.

Here are my 5 High Performance Recovery strategies to avoid plateaus, niggles, and injury.

𝐒𝐭𝐫𝐚𝐭𝐞𝐠𝐲 𝟏 – 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 𝐁𝐞𝐟𝐨𝐫𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞.
I used to wholeheartedly disagree with this statement because too much stretching before exercise can hinder performance.

Using the Dynamic Stretching technique though, is the most amazing way to warm up your muscles and your fascia before putting your body to the test.

Stretching this way helps your muscle fibers to release their tightness, which gives you more contractibility power and more endurance for the training or competition to come.

𝐒𝐭𝐫𝐚𝐭𝐞𝐠𝐲 𝟐 – 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 𝐢𝐦𝐦𝐞𝐝𝐢𝐚𝐭𝐞𝐥𝐲 𝐚𝐟𝐭𝐞𝐫 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞.
Exercise requires you to train your muscles to contract to produce force. Doing this over and over causes microscopic damage which needs healing.
But the problem with our muscles is, for various complex reasons, they tend to stay contracted afterwards.
This not only causes decreased blood and nutrient delivery for repair, but brings decreased range in motion, niggles, cramping, loss of strength, and eventually injury if left unchecked.
Stretching correctly after exercise should never be about forcing your muscles to release though!
It is about relaxing into it and taking your time.

𝐒𝐭𝐫𝐚𝐭𝐞𝐠𝐲 𝟑 – 𝐌𝐮𝐬𝐜𝐥𝐞𝐬 𝐥𝐨𝐯𝐞 𝐌𝐚𝐬𝐬𝐚𝐠𝐞 𝐢𝐧-𝐛𝐞𝐭𝐰𝐞𝐞𝐧 𝐰𝐨𝐫𝐤𝐨𝐮𝐭𝐬.
Stretching is great and all, but it’s just one of the two ways you can release tight muscles.
Massage provides an added stimulus for your brain to fire the release signals you need to release your contacting muscles.
But regular massage is expensive, so learning to self-massage is something I would highly recommend any Exercise Ju**ie to do.
And it’s so effective and easy to do, you’ll wonder why you never tried it before!

𝐒𝐭𝐫𝐚𝐭𝐞𝐠𝐲 𝟒 – 𝐁𝐨𝐝𝐢𝐞𝐬 𝐑𝐞𝐪𝐮𝐢𝐫𝐞 𝐇𝐢𝐠𝐡 𝐐𝐮𝐚𝐥𝐢𝐭𝐲 𝐅𝐮𝐞𝐥 & 𝐑𝐞𝐬𝐭.
A good Diet is vital when it comes to High Energy Output and Optimal Recovery.
Make sure you know your Macronutrient requirements and eat a variety of different vegetables/fruit to improve your bowel function, and to bulk out your meals.
A good night's sleep is Paramount for full recovery from a hard day's work.

Enjoy your leisure time and manage your stress levels, as stress is a major destroyer of sleep.

Restrict your caffeine intake to before 3 p.m. as the caffeine releases adrenaline in your body which affects you for over 12 hours. Even if you think you’ll go to sleep well, your body will not drop into the deep state of sleep for long enough to get the recovery that you need.

If you struggle to fall asleep, practice observing your thoughts but without engaging with them. If you do engage, just say, let go, and go back to observing. It takes practice like anything to get it right, but I fall asleep faster than ever these days!

𝐒𝐭𝐫𝐚𝐭𝐞𝐠𝐲 𝟓 – 𝐁𝐞 𝐬𝐦𝐚𝐫𝐭 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠.
Consistent and specific training is essential to developing your ability to perform a skill. But if we only train in that specific way, we also train our bodies to produce bad movement patterns elsewhere.

X-Training is a great way to improve your sporting skills. Even the act of practicing your kicking, throwing or swing with your non-dominant side can improve your usual skills immensely!

There are so many ways to implement strategies to improve your sporting performance.

If you would like to know more about how to use Stretching and Massage for a High-Performance Body all year round,

𝑷𝒍𝒆𝒂𝒔𝒆 𝒇𝒆𝒆𝒍 𝒇𝒓𝒆𝒆 𝒕𝒐 𝒓𝒆𝒂𝒄𝒉 𝒐𝒖𝒕 𝒕𝒐 𝒂𝒓𝒓𝒂𝒏𝒈𝒆 𝒂 𝒅𝒊𝒔𝒄𝒐𝒗𝒆𝒓𝒚 𝒄𝒂𝒍𝒍

In this call we chat about your body, your training regime and how to create a plan to become the best you can be in your chosen exercise or sport!

Because, attaining a high-performance body is not hard to do, you just need the right approach!

To your success,
Coach Kirky