Full Recovery Training

Are you making steady progress in your work-outs
and totally avoiding injuries?

Over-training is the biggest reason for lack of progress and injury.

Exact method to prevent over-training.

What to do on Rest Day for your "workout high"
without working out. 

Align posture for healing injuries, efficiency, power. ​
​
Most fitness and health strategies:

1. lack scientific logic with clear understanding of root causes.
2. lack improvement processes with quality control metrics to assess progress & to correct routines quickly
3. imitate formulas without knowing a method to customize.

Bernard Lagat at 41 a 5 time Olympian
US records in the 1500, 3000, 5000 meters
Knows the value of rest and moderation
Still going strong.

Sign's of Over-training

Full Recovery Training
​Less is More
Over-training is a lack of progress due too much exertion relative to rest.

In body building, for example, if you are not stronger every set of every exercise every workout, then you are over-training. Read that again until you get it.

It differs by sport, but you must have clear ways to measure progress and write down results each day.

Signs of over-training:
  • Feeling tired
  • Losing motivation as your body tells you not to do more.
  • Injuries  can be  caused by systematic exhaustion, not just incorrect movement.
  • Weight gain as you stress your body too much triggering stress hormones that order your body to store fat for some kind of perceived scarcity to come, instead of growth hormone to grow muscle.
  • Insomnia
  • Working-out every day
Determine what combination of workouts you need depending on your goals:
  • Aerobic: slow, long, easy
  • Anaerobic: HIIT, high intensity interval training
  • Power: weight lifting, etc. 

Design weight work-outs to be stronger every set of every exercise every workout. 

Get something to do on rest days for a work-out type high or something more relaxing like meditation or physical therapy to help  you stay out of the gym so you have time for growth beyond recovery.  

I give you a schedule to start with. 

Learn the method of quality control of workouts so you can address the defect of lack of progress.  
Then you can design your own workouts and schedules. 
Learn how to measure what you can't see now.​

​My methods are based on studying world class athletes, not the latest trendy studies of how HIIT is better than aerobics that don't test different combinations of kinds of workouts.   

I also follow local high school track and cross country to stay current and see how methods apply to the common person. 

I was a long distance runner and have done body building workouts. 


​Align for Injuries, Efficiency, Power

Proper movement and spinal alignment should be considered if you want to improve performance through movement mechanics or have pain. If you have a health problem or frequent fatigue you should considering stopping regular workouts and focus on these priorities:
  1. Align the spine and hips to prevent pain, increase efficiency, and improve your brain.
  2. Generate energy with movement​
Alignment and generating energy will help whatever exercise you choose to do. Primal Movement

Primal Rejuvenation Health Coaching

Find out what you get in a
Free Assessment
See how I support you fully in
Health Coaching Steps ​

       I work over video: Facebook, Zoom, Google, from  Michigan, USA                 Hess.PaulC@gmail.com 
 
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​Primal Rejuvenation

Systematic
enough to make a difference
Simple
enough to implement
Sensitive
​to individual needs ​