EK Vitality - Recovery, Exercise, Recipe, News (Southwest Bullets)

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EK Vitality - Recovery, Exercise, Recipe
Submitted By Erika Meloche on Tuesday, August 1, 2017
Dryland training tomorrow - cannot wait!



Tips for improving post workout/game recovery time - 
Nutrition - eating a meal within 1.5 - 2 hours after a game is the most optimal time to assist with recovery.  Meal should consist of whole foods and a balance of protein, fats, vegetables & starchy carbohydrates (examples of these in previous post).
Water - there are more benefits to drinking water than room to write...DRINK UP!!
Sleep - allows the body to perform many functions it cannot otherwise do so (as efficiently) during daylight hours.  Sleep restores hormone balance, enhances muscle and tissue repair, improves brain function etc.  Approximately 7-10 hours a night is ideal (varies between age groups).  
Stretching - static stretches (cool down) immediately following a game/workout are ideal for recovery 
Epsom Salt Baths - these are the best!


Prioritizing your recovery methods allows you to get back to your activity safer & faster!

Exercise - Burpee Challenge!

Minute 1 - 3 Burpees
Minute 2 - 4 Burpees
Minute 3 - 5 Burpees
Minute 4 - 6 Burpees
Minute 5 - 7 Burpees
Minute 6 - 8 Burpees
Minute 7 - 9 Burpees
Minute 8 - 10 Burpees
Minute 9 - 11 Burpees
Minute 10 - 12 Burpees

*if that is too easy, attempt to 15 minutes!  Enjoy your rest time in the beginning as it diminishes each minute!

Sesame Broccoli with Feta

Ingredients
Broccoli (small florets, stems sliced) - 1 1/2 cups
Low-fat feta cheese - 1/2 cup
Raisins (packed) - 1/4 cup
Lemon juice - 1 tsp
Black sesame seeds - 1 tbsp
Sesame seed oil - 1/2 tbsp

Instructions
Steam broccoli for 4-5 minutes or until desired tenderness.  Remove from pot and transfer to a mixing bowl.  Combine all ingredients with the hot broccoli and toss together until combined.  Serve warm.  Serves 1 large or 2 small.

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