Today we’re excited to launch Recovery Day, a series where we explore how members of our community prioritize rest and recovery, while juggling a busy life outside the gym. Our first post features Kat Holmes –– a prolific Team USA fencer and med student hoping to become an orthopedic surgeon.
When did fitness become a consistent part of your life?
I have played sports all my life. Before I started fencing I played soccer, basketball, tennis - you name it, I did it. I started fencing when I was nine and instantly fell in love. By the time I was 13 I had stopped everything else and really started focusing on the sport. From then on fencing became my life. After the 2016 Olympics I met Future Coach Matt Fleekop. At the time he was a strength coach at Princeton University. We hit it off right away and lifting just became my way of life. I've now worked with Matt for almost a decade and seeing how I have gotten stronger and better in all aspects of my life has been so rewarding.
How has working out regularly impacted you in other ways?
Working out and training has taught me a discipline and consistency that I apply to all things. I know it's about putting in the deposits everyday and always keeping the long term goals in site. I have wanted to be a doctor ever since I was a kid. I'm 30 now and about to enter my third year of medical school. It's been a long, hard road, but it's all about putting one foot in front of the other each day.
Why is rest and recovery an important part of your training regimen?
I train twice a day five days a week, once a day one day a week, and then I take one off day. I also compete anywhere between 12 and 18 times a year. Needless to say, with my training and competition schedule, recovery is an essential component of my life. I stretch, use a Theragun, and foam roll multiple times a day. When I'm particularly sore, I like to roll on a lacrosse ball and use my TENS unit. It's also super important to eat right. I make sure that I get at least 200g of protein a day and adjust my carbs based on my activity to make sure that I'm getting adequate nutrition to recover and fuel muscle growth. With all the time I spend fencing and training, I also need mental recovery where I take a break from the sport all together to help me stay fresh and focused. Weekly, I like to do yoga and go for runs. When I get the chance, I like to do other "active recovery" activities such as hiking, climbing, or canoeing. Though I'm not as good about this, sleep is also essential. Between medical school and training it can be hard to get enough ZZZ's in. But when I have a true off day, I don't set an alarm and try to bank as much sleep as possible (we're talking upwards of 14 hours!).