 First question is from grow with Lulu. What are the best things to do when taking an active rest day active rest day? First we should define that right so a rest day in this particular context is a day where you're not doing your structured Workout routine active meaning you're not just sitting there laying down and resting you're doing something active But that's not structured exercise rest you know day should be active, which means it could be a bunch of different things Yeah, right I mean you could use depending on who you are like, you know Maybe you need something that's way more restorative and you're doing like yoga or you know meditating Maybe you don't need something so restorative And so you do something like a hike outside for in a couple hours like there's Or it's a complete mobility day because you've been strength training really hard so it could be a lot of different I think the question is right. What's the best and so how would you rank what the best is I? Personally, okay, so we could sit there and say All right, if the person Requires more mobility if they require more conditioning if their goal is fat loss muscle building and this would be the best You know prescription or whatever recommendation, but I never I don't want to say never when I got better as a trainer I stopped looking at thing that way of things that way except for my super hardcore performance Driven, you know clients most of my clients the goal really was overall health and longevity in other words Consistency over a long period of time. It's not just about training for an event It's rather like how do I do this long term enjoy it and make myself feel healthy and good in the long term? Build muscle burn body fat and feel great in which case the criteria was What are you gonna enjoy the most? Yeah, that's really it right because there is no wrong answer here Unless you're hurting yourself or training yourself inappropriately I think active rest days should be based entirely over what you enjoy because That's gonna keep you the most consistent and in my opinion give you the best long term effect. So like Maybe you maybe you would benefit more from you know mobility But man you really enjoy hiking and going outdoors and it's that enjoyment is probably more likely to keep you consistent on these active days these active rest days And then enjoyment there's a lot of health benefits you get from that as well Especially when you're doing it with people that you like to be with you know Yeah, I mean that's probably the most important thing However, like if you have an athlete too or like I would probably try to Have them focus a bit on some of the movement and skill that would apply So doing things at a very low intensity But being able to kind of mechanically go through those movements. So you're still Basically like teaching your body these movements and and repeating them constantly which then sort of solidifies it So it becomes part of the subconscious At that point but in terms of like your average person just trying to recover Just light expressive movements anytime that you can I think personally like being able to do things you normally don't do in terms of movements So being able to articulate your joints and like rotate them a bit more and focus on that kind of stuff I think will help in terms of being able to Uh, you know provide stability and support. Yeah, I don't I don't know how much I agree with you on this one, Sal Not because you don't make good points, but Because we people a lot of times do the things that they they like to do and they neglect the things they probably should do Uh, I don't know how many times I've had a client who Is got a very high stress job and is burning the candle at both ends and their active recovery day is going out for a hike But I would much rather see them do a yoga class for an hour Or I've got a client that is hardcore consistent with their training But they and they train heavy consistently and then they their active recovery Maybe as a sport they love to do and they love to go play basketball But I need them to address and work on their mobility Well, yeah, if people can eat perfect diets, too But we don't tell people to follow a perfect diet because yeah, but I don't I think saying a blanket statement Like just do what you love to do on active recovery day is not what's best for you In the context of what is going to keep you active physically for the rest of your life Generally speaking and most people could be better at being more active. Okay. You you have a point there That's got to be number one, right? It's an inconsistency. That's the biggest. Yeah, but sure I I still think uh What someone asking this question is seeking though is like, okay. I I hear what you guys are saying I hear the benefits of active recovery. Okay. Now tell me what I should potentially be doing Now that is going to vary and depend on the person Like if they if you were training them and your client specifically asked you that I don't think my answer would just be oh do whatever you want do what you love to do I would I would assess What they're what their lifestyle is like and I would give them a recommendation that I think would be most beneficial Now as like a like a they're asking you more of a structured active rest day like what should I do? Yeah, I think prescriptive is a word not structured. It doesn't have to be so structured I'm like, hey for I want you to hike for this. It's like that's what I mean. I mean like Yeah, it's just a scripted. Yeah, it's like, okay Um, you know, yes, I agree with you being active and enjoying activity like yeah by all means like I think that has tremendous value But if I have a client who I I'm in tune with their their their habits I know their needs as far as movement Um, and you know, they're gonna do what you tell them. Yeah, and they're asking a question like this They're saying okay adam. What do you want me to do active recovery day? What's the best thing for me? I'm gonna give to them what I think is most beneficial So for this person since we don't know you You need to you have to have this self-awareness to know Am I somebody who burns the candle at both ends and I'm I'm more guilty of pushing myself too hard And maybe I need to work more inward from my day off. Maybe it looks like a sauna jacuzzi cold plunge meditation type of day Or am I somebody who is got a very sedentary lifestyle because I work at a desk nine to five And so I would have tremendous benefit from just going on a nice easy leisurely walk for two hours or something So I mean for an active recovery day, it could be all the things we're talking about And I think yes to your point Trying to choose things that are going to keep you consistent But I also think that you there's there are things that the individual could be doing on that active recovery day That will benefit them more than other things if I know they're going to do it It's like if someone asks me what's the best diet or what's the best form of cardio? Like there's two answers one is the best for you Two is the one you're going to do the most consistently, right? And for most people the challenge is about consistency, which is why, you know, I answered that way But you know the benefits of active recovery are that you recover faster. It's healthier for you I used to think that the best way to recover was to do nothing Yeah, you have hard work and then do nothing flood like that's I mean that's all part of the healing process It's it's not true movement facilitates recovery far better than just sitting and laying in bed It was a huge mistake. Yeah, that's why I think too like if you're just painting a broad stroke like it Why I'm I'm more inclined to kind of tell people to move laterally or twist It's just because like it's just not something You're programmed to do especially in your programming for strength training a lot of people don't consider those things So to be able to at least, you know, try to focus on maybe like two things you can do that would be easy What's your guys's favorite forms of active recovery? Like what do you actually do when you're doing active recovery? Well, so I I think I actually bounce between all the things we're talking about right now I there might become and then the way I decide is kind of based off of what my week or my life where it's currently going Is it pretty balanced? Are you more likely to do one thing like over the other? No, I'm more likely to do what I think is best for me. I have the discipline to say You know But does that mean is there ever been a time where I know this is what's totally best for me? And then I ended up doing something else like sure that happens But I try and make the decision on my active recovery days the thing that I probably need most or what I should Potentially add into my way more with workouts consistent like with what I you know But when it comes to active recovery, I just love walking and hiking. It's I just get so much out of it I don't know Non-physically right emotionally spiritually whatever you want to say going outside being with my kids and my wife That's almost like nine out of ten times if I'm doing something active recovery It's that it's walking around. That's the low-hanging fruit for me. Like it's the easy one to me It's like the default I should do x y or z I don't really feel like it with bare minimum. I'm going to go move because I know that will facilitate Recovery and it'll help it'll burn calories that there's Benefits to it for that specific day and then also the recovery process So to me the the gopher a nice walk with Katrina or something is the bare minimum I'll do and then I'm probably trying to do some of the other things. I don't even think of like I don't think of the calorie burn or any of that stuff. I just like hey Let's go do something and I like doing this thing and it's and it's moving. I don't want to sit. Oh, I do I definitely think now because I'm so aware. Um, and I think mainly because of uh, the business now never in my life have I Been so a sedentary Easily in this job I easily could string a week together a whole week Where maybe I averaged two thousand steps in a day like if it's a crazy easy we're on calls We're flying places. We're doing stuff like that. We're not really walking around very much Or maybe I didn't get in very many workouts this week. I can look back and go holy shit I only walked two thousand steps So and I know what a difference that that is on on a just an activity for calorie burn for me that I'm like I need to get out and just move when you're training clients in a gym I was doing 10,000 steps on my ice club and you're picking up weights and moving them around and all that Total adds up. I never this is the first time in my life. I ever sat down Obviously, I enjoy doing this. So I'm not complaining. But I never sat down this much I'd never sit down at home. Yeah, and that's just kind of as a result of being in this environment I'm very conscious of that being out Standing up walking around picking things up, you know and being like productive at at home because it's just like I need the movement Hey, if you enjoyed that clip, you can find the full episode here or you can find other clips over here And be sure to subscribe