The BusyB - Week of 3.18.24 🐝

Welcome to your weekly serving of inspiration, focusing on movement, nourishment, and intention. Let's dive in!

Becks’ Brief 💌

It's that time of the week again where we pause, reflect, and prepare for the week ahead. I'm excited to have you here with me in our shared journey of wellness, empowerment, and balance!

If you're not a regular at the gym, the concept of deloading might be new to you. Deloading is defined as a “purposeful reduction in training demand with the intention of enhancing preparedness for successive training cycles”. Or simply put, deloading is a “break in your regular training regimen aimed at improving your recovery”. It is an important concept that I first learned about at a gym I belonged to for a few years when I lived in Charlotte. MADabolic incorporates a deload week in their programming every 12 weeks, and it truly makes a difference in your training and recovery.

Deloading is well-know among frequent gym-goers, but it applies far beyond just weightlifting. Incorporating breaks into your routine several times a year, a practice similar to deloading, can significantly enhance your productivity, mental health, and overall enjoyment for work and life. Currently on my flight back to the US from a week off emails and an extended vacation, I’ve gained a deeper appreciation for "deloading”, both in terms of pausing my gym routine and taking a break from the daily demands of work and life.

Just like allowing my muscles to take a break, I gave my brain a well-deserved break. This time off is recovery for not only my muscles, but also (and most importantly) for my brain. Refreshed and rejuvenated, I'm ready to return to my routine with an exciting sense of determination and vigor.

In today’s newsletter, I'll share some tips for integrating a deload into various aspects of your routine, particularly useful for those who can’t manage a week-long vacation multiple times a year 😆.

The Bulletin 📝

Taking a pause comes in many different forms. Let’s discuss ways to deload in various aspects of life, aiming to enhance your overall well-being and productivity.

Physical Training:

• Schedule a deload week every 10-12 weeks in your training routine (some research suggests every 4-8 weeks, so it is best to decide what works for you)

• Reduce the intensity, weight, or frequency of your workouts

• You can also pause training altogether, and instead focus on light movement like yoga, walking, or stretching

Mental and Emotional Health:

• Regularly schedule short breaks throughout your day for a mental pause - this could be a 5-minute meditation or a brief walk

• Do a digital detox - pick a day over the weekend or a few hours where you disconnect completely from your devices and social media

Work and Productivity:

• If you have a desk job, implement “focus blocks” during your workday for uninterrupted time dedicated to your tasks, free from meetings

• Plan a day off or a long weekend every month to hit pause on any work-related stress (if you can swing it, I really do highly recommend a week off at least once per year to completely unplug)

Deloading is an essential practice for maintaining balance and avoiding burnout, both physically and mentally. Whether it’s hitting pause on a rigorous gym routine or taking a mental break from work, the concept of deloading offers a powerful tool for recovery and enhancing your productivity and enjoyment in all aspects of life. Give yourself permission to take a step back for the long-term gains 💪🏻🧠.

Nourish & Move 🤸🏻‍♀️

🥦 Maintaining good nutrition is crucial during your deload week. With less intense movement, your calorie requirements might decrease to maintain your current body composition. During this time, it's important to focus on nourishing your body with essential nutrients rather than restricting your diet. This approach helps create a positive association with deloading. Avoid simultaneously removing both your regular training and typical diet, as this can lead to a negative perception of deloading.

🚶🏻‍♀️As mentioned earlier, there are several ways to approach deloading. Typically, I opt for lighter weights or remove weights altogether and focus on calisthenics. This past week, while on vacation, I took a complete break from the gym, something I haven’t done for at least eight months. Instead, I engaged in different types of movement like walking, skiing, and swimming. This break allowed my body to fully recover. Now, I feel 💯 and ready to return to the gym for my regular programming after this well-deserved deload.

The BusyB Booster ✨

Deload Week:

• If you are a frequent gym goer, incorporate at least one deload week every 10-12 weeks (every 3 months, 4x a year is the simplest to track)

• If you prefer different types of movement, aim to dedicate one week, several times a year, to either reduce the intensity of your movement or try an entirely new type of movement - your body might be craving something different (which you might not realize until you try)

The Real Deal ✔️

Myth: Deloading causes muscle and strength loss.

Busted: Deloading is an important recovery period that prevents overtraining and reduces injury risk. During a deload week, lighter or less movement support muscle recovery and repair, essential for long-term muscle growth and strength building. Rather than causing muscle and strength loss, deloading helps enhance your overall training progress.

Uplift 💡

Spread the Love 🫶🏻

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_{Disclaimer: The content in this newsletter is provided for educational and informational purposes only and is based on my expertise as a Certified Personal Trainer (CPT) and Certified Nutrition Coach (CNC) with the National Academy of Sports Medicine (NASM). It is not intended as a substitute for professional medical advice. I am not a medical professional. Before making any changes to your diet, exercise routine, or lifestyle, please consult with a qualified healthcare professional to ensure these changes are safe and suitable for your specific health needs and conditions.}