friends, food, travel, weight loss, whatever. instagram name: juliakinglsey


Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals. In the worst-case scenario, too few rest and recovery days can lead to overtraining syndrome - a difficult condition to recover from.
What Happens During Recovery?: Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.
Short and Long-Term Recovery: Keep in mind that there are two categories of recovery. There is immediate (short-term) recovery from a particularly intense training session or event, and there is the long-term recovery that needs to be build into a year-round training schedule. Both are important for optimal sports performance.
Short-term recovery, sometimes called active recovery occurs in the hours immediately after intense exercise. Active recovery refers to engaging in low-intensity exercise after workouts during both the cool-down phase immediately after a hard effort or workout as well as during the days following the workout. Both types of active recovery are linked to performance benefits.

Getting quality sleep is also an important part of short-term recovery. Make should to get plenty of sleep, especially if you are doing hard training. Long-term recovery techniques refer to those that are built in to a seasonal training program. Most well-designed training schedules will include recovery days and or weeks that are built into an annual training schedule. This is also the reason athletes and coaches change their training program throughout the year, add crosstraining, modify workouts types, and make changes in intensity, time, distance and all the other training variables.
Adaptation to Exercise: The Principle of Adaptation states that when we undergo the stress of physical exercise, our body adapts and becomes more efficient. It’s just like learning any new skill; at first it’s difficult, but over time it becomes second-nature. Once you adapt to a given stress, you require additional stress to continue to make progress.

Sleep Deprivation Can Hinder Sports Performance: In general, one or two nights of poor or little sleep won’t have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood. While no one completely understands the complexities of sleep, some research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis. Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion.
Balance Exercise with Rest and Recovery: It is this alternation of adaptation and recovery that takes the athlete to a higher level of fitness. High-level athletes need to realize that the greater the training intensity and effort, the greater the need for planned recovery. Monitoring your workouts with a training log, and paying attention to how your body feels and how motivated you are is extremely helpful in determining your recovery needs and modifying your training program accordingly.

The award for the best food I’ve ever had in my life goes to this little guy. @veganaesthetics and I smothered the bread in garlic and earth balance butter, then used daiya cheddar cheese and an avocado. A little slice of heaven

I’m moving to Korea in a little under two months. Here is the blog


where I will be documenting my pre-journey fears and other things like that. Of course I’ll update my tumblr too, but if you want to know me better… that is a fast way to! 


i get so affectionate when i’m sleepy it’s disgusting

(via beyoncebeytwice)

Like what the heck this girl from my school is posting photos of a regular Thursday night but she’s hanging out with cara delevine like wtf they look like old buddies fml


if we are talking in person and i accidentally spit dont even call me out i saw it and im dead inside

(Source: thesugarhole, via recoverykitty)

people on here get butt hurt about literally everything it’s exhausting like chill people

signed that contract guys…. i fly out for seoul in mid-to-late-october. yiiiikes. ONE YEAR. AH. AH. ah. ah. 

on tonights episode episode of fated to love you: tears for years

that episode messed me up

is LG trying to make this a thing bc no