Tag: workout

BLOOOAATTEEDDD

“I feel sooo fat!” “Arrghh why did I eat that piece of cake and that all of those tamales” “I think just gained like 10 lbs from thanksgiving dinner”..

I’m pretty sure you all have said something along those lines or felt like you are about to explode after you overeat.

Well I have definitely been through it a couple of times and it’s okay to enjoy the holidays and enjoy all of those delicious desserts and sugary foods.

IT HAPPENS! IT’S OKAY!

Well I recently experienced it two weekends ago for easter and well lets just say that my sister’s chocolate was all gone and no one know how…

I weighed myself the next day and I was 6 pounds over my regular weight…. However, like I said I wasn’t worried since I have been through it a couple of times.

IT HAPPENS! IT’S OKAY!

No, I do not go into crazy diets or nothing in particular. It’s pretty simple.

DRINK WATER!

Yes drink water, it helps you stay hydrated and helps you digest all of the toxins you have taken in last night or throughout the weekend.

This is how I start my day the Monday after the holidays…

I start my dad I normally do, drink a cup of coffee and then have a few fruits and either a bowl of oats or something with some carbs.

AND DRINK AT LEAST 3-4 CUPS OF  WATER BEFORE LUNCH

For lunch I tried to get more veggies in such as cauliflower, broccoli, carrots with some sort of dip, some Greek yogurt and bananas or an apple with peanut butter.

AND DRINK WATER! AT LEAST 4 CUPS BEFORE DINNER.

Dinner is more protein and carbs based. I eat a chicken breast or any sort of meat with some brown rice and veggies or a salad.  

AND DRINK WATER! MY GOAL FOR EVERYDAY IS TO DRINK 12-15 CUPS OF WATER.

Recovery

One of the most important thing for all athletes to do if not the most important thing is recovery, however is one of the things that athletes hate to do.

Yes, if you’re an athlete you  probably have been guilty of not stretching, or cooling down, or icing, or rolling out after practices or games.

I say that because I’m guilty of it myself, even though is so important.  

Though I’ve notice that as i have been getting older, I’ve earned to do a better job with it. Maybe I don’t do it every day, which I probably should, but I do it most of the time.

I Usually do it after games and the two or three practices after the game since im probably sore or something is bothering me.

My personal recovery sessions consist of…

Post-practice Recovery

  • Jog across the field there and back 2x
  • Use the 18-yard box to do the movements
  • Open the gate
  • Close the gate
  • Hamstring reach
  • Quad stretch
  • Across the body knee hugs
  • Jog one more time across the field

Day after game recovery

  • 10 min jog
  • Stretch for legs for 5-10 mins
  • Roll for 5-10 mins
  • KB swings 3×8 (40lbs)
  • DB bench press (50’s lbs)
  • Banded eccentric pull up’s 3×6
  • Plank 3x30sec
  • Slam ball 3×8
  • Bicycle Crunch 3×20
  • Shoulder taps 3×20
  • Stretch 5 min.

I also do yoga every Monday and Friday nights, which helps with injury prevention and recommend that if you’re an athlete to start doing yoga and be more proactive with your recovery.

Most importantly: Hydration!!! Drink plenty of liquids after games and practices.