Sasquatch Strength
The Other 23 Hours

THE OTHER 23 HOURS
By Coach Jeremiah Treadwell


Recovery begins the second your workout ends. While it’s obviously important to bust your ass day-to-day at the gym, I would argue that when it comes to achieving goals and living a healthy lifestyle, what you do outside the gym has just as big of an impact as what you do in the gym. Don’t let your hard work go to waste by being lazy and negligent with your life choices.


I have outlined below what I feel are the key components people of all fitness levels should focus on when maintaining a healthy lifestyle; while not everyone’s’ goals may be the same, each of these factors have a profound impact on both overall fitness and wellbeing.


NUTRITION

The topic of nutrition related to fitness and working out is a beast. So, let’s keep it simple. Ideally, a moderate to large size meal should be consumed post-workout; amounts of macronutrients (protein / carbohydrate / fat) will vary depending on specific goals and the nature of the workout completed. Regardless, this arguably the most important meal of the day as it will help replenish your body’s energy stores as well as aid in building muscle mass. Naturally, eating whole foods is your best bet; if it’s packaged with a bunch of hard-to-pronounce ingredients, drop it. And remember: eat enough to support your physical demands of the day, nothing more.


HYDRATION


Truth time: most of us aren’t drinking enough water throughout the day. While top athletes weigh themselves before and after training to see how much water they need to replace, most of us need to go to this extent. That said, ensuring you drink plenty of water after your workout is hugely important; more so if you drink a protein shake post-workout. People tend to wait for their brain to alert them that they’re in fact thirsty; however, this is a poor indicator to follow as it means you’re likely already dehydrated.


I like to recommend drinking one gallon of water throughout the day. This may seem like a lot, but if you spread it out it’s absolutely doable; you should avoid drinking too much water too quickly as this isn’t good for the levels of sodium in your blood (Google: hyponatremia). If you’re really going for it and drink more than one gallon of water per day, it may be beneficial to supplement with an electrolyte mix.


● Pro Tip #1: Down 12-24oz of water as soon as you roll out of bed. This is an awesome way to jumpstart your day.


● Pro Tip #2: Stop drinking your calories.


SLEEP


Repeat after me: Sleep is underrated! The magic happens when we sleep; in fact, I honestly wouldn’t be offended if you paused right now, mid-article, to go take a nap. That’s how important sleep is. Here’s why: Hormones supporting muscle growth and recovery are released as we sleep, which means obtaining 7-9 hours of uninterrupted quality sleep per night in a dark and cool room is optimal. If you can’t manage that much sleep during the night, work a nap in mid-day if possible. Sleep is essentially an opportunity to recover more quickly. Plus, who doesn’t love sleep?


● Tip: No screen time one hour before bed. The blue light suppresses the pineal gland in the brain; this gland is responsible for secreting the hormone melatonin. Melatonin is the hormone that promotes drowsiness. You do the math.


MOVE


One thing that definitely makes me a sad panda is knowing a lot of people hit the gym hard, and then don’t move much the rest of the day. After exercise, muscles and tissues are still warm and pliable. This is a perfect time to hit some stretching and mobility (or yoga).


Walking is also an important aspect of recovery and staying active. Our muscles aid in flushing out byproducts via the lymphatic system when we move and walk, which helps promote recovery. Aim to hit at least 10,000 steps per day; set a timer at work and shoot to get up and move around every 20-30 minutes to get your hips and legs stretched out. Believe me, your ass is not made to be laminated to a chair all day.


MINDSET


As silly as it sounds, your mindset plays a pivotal role in achieving goals. First and foremost, celebrate the fact that you even made it to the gym! You had the time and energy to make it, while many others chose the easy way out and stayed at home on the couch.



Reflecting on what went right and what you can improve on is also beneficial. Did you give it 100% during the workout, or did you feel like you slacked a little bit? Use the small day-to-day victories as positive reinforcement and show up tomorrow with a positive attitude ready to kick some ass!


These strategies may seem obvious, but you’d be surprised how much they’re ignored — and they’re imperative when it comes to getting the most out of your workouts! Remember: it’s not about forcing huge change right now, but rather making small changes and creating habits for the long-term.


“Even though you may not feel or look the part now, you must envision yourself in your ideal state. There is no such thing as perfection, only perfect effort. Through practicing a “perfect” version of ourselves mentally, we’ll slowly become that person in real life.” – Mark Devine of SealFIT.


06 Oct, 2023
Even if you don’t care if you ever do one!
06 Oct, 2023
Why Lifting Weights Is for Everyone 
06 Oct, 2023
The Importance of Rest in Your Fitness Routine
What's Your Why?
29 Aug, 2023
and why knowing it is important
Fitness Industry Lies
03 Aug, 2023
1: Fat is bad for you/Carbs are bad for you.
shoe graphic
10 Jul, 2023
Like with most things, the answer is: it depends. The best shoe for a runner is not the same as the best shoe for a weightlifter. However, for working out in a gym like Sasquatch with a mix of many different movements that train balance and agility as well as strength stability is key. Kettlebell swings, box jumps, lunges, all types of squats – yes even just air squats – require stability to perform safely and get the most out of your workout. A shoe with a flatter, more rigid sole will help protect you from things like ankle sprains, strains, and even fractures that can occur when your shoe doesn’t provide enough stability for your activity. Think about it: if you have to carry a heavy box for several hundred feet do you want to be doing that on a path made out of mattresses? Or one made of solid stable ground? A shoe with a thick cushion on the bottom is not going to provide the stable base you need to keep your feet, knees, ankles etc. safe and stable in the gym. Your feet are your base. Your entire body depends on your feet to stand. If your base isn’t stable, the rest of you can’t be either. What happens if you put something rigid – like a glass of water – on a pillow on your couch? Bet it doesn’t stay standing up very well. That’s why you put that glass of water on a flat stable surface like a coffee table. The following shoes (not sponsored) are some examples of shoes that provide good support and stability: Reebok Nano (any number model) Nike Metcon (any number model) NoBull Project Inov8 F-Lite 245 Cushioned shoes have their place, but they are not a good base for moving weight around or doing anything that requires balance or agility. If you want to get stronger you have to get stable first. The first priority is to protect your joints. To do that, you need to start off with a good solid base.
22 Jun, 2023
EPOC (Excess Post-Exercise Oxygen Consumption), also known as the "afterburn effect," refers to the increased oxygen consumption and energy expenditure that occurs after a workout. When you engage in intense exercise, such as high-intensity strength training, your body requires additional oxygen to replenish energy stores and restore physiological systems to their pre-exercise state. If you care about losing fat, you can see why increased EPOC is an advantage. Anything that burns more calories without you having to do more work makes losing fat easier. When you exercise, your body utilizes energy from various sources, such as glycogen (stored glucose) and fat, to fuel muscles and keep you moving. Intense exercise can deplete the easily available stored energy. EPOC is the energy needed to replenish those energy stores – like plugging in an iPad to replenish its battery – remove metabolic byproducts, and rebuild muscles stressed during the workout. After an intense exercise session, your body's metabolism remains elevated as it works to recover. This elevated metabolic rate contributes to increased calorie burning during the post-exercise period. The magnitude and duration of EPOC depend on many factors, including exercise intensity, duration, and individual fitness levels. More muscle equals more EPOC. Higher intensity during a workout equals more EPOC. Keep in mind that what “intensity” means varies from workout to workout. On a Squat day “intensity” is usually the weight you use, on Sprint days “intensity” is how fast you can go and maintain it round after round. Long, steady-state cardio workouts absolutely have their place in well-rounded fitness programs (you may notice we do at least one a week most weeks at Sasquatch). However, if that’s all you ever do you will not reap the same benefits from EPOC as when you mix it up with weight training and sprints. High-intensity workouts that challenge large muscle groups (like Front/Back Squats, Deadlifts, Cleans, Snatches etc.) and create a significant oxygen debt tend to elicit a greater EPOC effect. Activities like heavy resistance training (anything with weights), and interval training (sprint-rest-sprint workouts) can result in a prolonged post-exercise calorie burn. A more intense workout means increased EPOC.
22 Jun, 2023
Increased Bone Density: Lifting weights stimulates the bones to become stronger and denser. The mechanical stress placed on the bones during weight training triggers bone remodeling, which causes an increase in bone mineral density. This is particularly crucial for individuals with osteoporosis, as it helps to combat – and can even reverse – bone loss and reduce the risk of fractures. Improved Muscle Strength and Balance: Weight training exercises target multiple muscle groups, including those around the hips, spine, and wrists, which are commonly affected by osteoporosis-related fractures. By strengthening these muscles, weight training enhances stability, balance, and coordination, reducing the likelihood of falls and subsequent fractures. Enhanced Joint Health and Function: Weight training engages the joints, promoting their flexibility, mobility, and overall health. Regular weight training exercises can help alleviate joint stiffness and pain associated with osteoporosis. Moreover, strengthening the muscles around the joints provides added support and protection, minimizing stress on the joints and potentially reducing the risk of joint-related injuries.
09 Jun, 2023
Bet they aren’t what you think.
09 Jun, 2023
How to get a six pack in one day: Go to the grocery store.
Show More
Share by: