The Rundown

Stress/Recovery. A study published in the Journal of Strength and Conditioning looked at how stress impacts recovery and found that higher levels of psychological stress impair the body’s ability to bounce back from intense exercise.

Over 200 students in resistance training classes at the University of Texas at Austin completed an online screening for perceived stress and their responses were used to recruit a group of high stress and low stress individuals. The final sample was 22 men and nine women.

After performing sessions of a strenuous exercise protocol (leg press, squat jump, and cycling power), the groups had their energy, fatigue, and soreness measured.

The researchers found that compared to the low-stress group, the high-stress group showed poorer recovery of muscular function and more fatigue and soreness after the intense resistance training workouts. It took the high-stress group up to three extra days for their strength and soreness to return to normal.

The takeaway? The mind-body connection matters. So if you’re feeling overwhelmed with life’s stresses, you might want to plan for extra recovery time between your hardest workouts to avoid injuries or excessive fatigue.

Holiday Health. If you find the holiday season a difficult time to maintain healthy habits, you’re not alone according to a new survey from Ohio State University Wexner Medical Center.

By the numbers, the survey found that two-thirds of the 1,007 American respondents said they overindulge in food. Close to 45% said they take a break from exercise and over half reported feeling tired and having less time for themselves. A third of respondents said they drink more alcohol during the holidays.

Wexner Medical Center M.D., Barbara Bawer, has some common sense advice for navigating the season’s health challenges and it’s all about small, consistent choices and embracing the word “no.”

It’s ok to say no to sampling every entree or treat at an event and don’t starve yourself all day in anticipation of a night function. You’ll likely overeat. It’s ok to say no to the gym if your obligations prevent you from going. Try doing an activity with a family member or a friend that keeps you moving.

Go to sleep and wake up at your normal times: it’s ok to say no to some invitations if you feel overextended. Finally, it’s always a healthy choice to say no to excessive drinking and if you do drink avoid doing it on an empty stomach and drink plenty of water.

Jump, No Rope. If you’re a fan of jumping rope for cardio but don’t have the space for it, Crossrope has the solution. The company makes a weighted, rope-less jump rope, which means you can hop, skip and jump without whacking your floor or hitting a ceiling or a wall. Added bonus: no tripping!

Extra Point

Watch

The Great Heisman Race of 1997. The latest installment of the 30 for 30 series premiered after last week’s Heisman Trophy ceremony but you can still catch it on ESPN+. The film looks back on the 1997 Heisman competition with future Hall of Famers Peyton Manning and Charles Woodson and all the debate that followed.

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Nutrition Facts With Dr. Greger. In a no-nonsense, facts only manner (one review says he sounds just like your “a-bit-too-excited high school science teacher”), Michael Greger, M.D. dives into nutrition concepts to debunk myths and educate listeners with evidence-based discussions. Each podcast episode is about 15 minutes and recent topics include the advantages of plant-based eating for athletes and dietary remedies for healthy eyes.

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I’m A Professional Soccer Player. Here’s What My Recovery Routine Looks Like. Ellen O’Brien talks to Sam Mewis of the Kansas City Current about what she does to recover in this piece for Outside magazine, and it’s simpler than you might think.