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Recovery 101

When it comes to training our bodies, the recovery process is as important as the workout itself. Nobody is impervious to the wear and tear on the body or on your psychology to keep coming back for more. Physical and mental burnout is inevitable. 

Today I am going to explain the importance of recovering properly from your workouts and a few ways to do go about it. 


The body does not adapt to the physiological stress of a workout while you are doing it – the adaptation happens in the hours between the sessions. Your brain sends a message to the body during your workout that the stressors are high and in order to better equip your body for the next time.

The tools that will allow you to be more ready are, efficient transportation of oxygenated blood from the lungs to the rest of the body, increased mitochondria in muscle cells, growth of new muscle fibers, balance, and more. Basically every general physical skill needed for peak fitness. See WHAT IS FITNESS.

By implementing the easy to follow steps listed below you will perform better, decrease soreness and nagging aches/pains, increase mobility, and reach your health and fitness goals sooner!






Let’s be honest we all could invest our time to catching a few more ZzZzZ’s. Getting plentiful rest is one of the biggest pieces of the puzzle when it comes to our health.

You have likely heard most of this before so I won’t beat a dead horse. 

*Increased hormone levels leading to increased lean mass

*Improved immune system

*Hightened cognitive performance next day

Turning the lights off and going to bed even 20 minutes earlier can begin to make a difference. Aim for no less than 7 hours of sleep. Yes, this applies to you who work 20 hours/ day and wear it like a badge of honor. You’re not a hustler. The only thing you’re hustling towards is a shortened life span and lower quality of life.

Aim to go to sleep and wake up at the same times each and every day. This habit becomes easier and easier the longer you do it. Of course don’t miss your wife birthday party so you can get to bed by 9:30 but there is no need to stay up until 12:30 on a random Tuesday just so you can watch 3 episodes of {insert you favorite show}.


You are what you eat! It seems so silly to some but the fuel that keeps each and every cell in your body functioning comes from the things you put inside your mouth. Tortilla chips and wine are not helping your body repair damaged muscle tissue

“Eat lean meats, vegetables, some fruit, little starch, and NO sugar.”

Follow these simple rules and you will be in a very good place. High quality foods in as close to their natural state as possible. With this we can eliminate inflammatory foods such as grains and dairy.


The body is largely comprised of water. Maintaining hydration levels are essential for muscle recovery and maintaining proper joint synovial fluid. 

Aim for 75oz per day beginning with 12-15oz upon waking up and then split the rest evenly throughout the day.


This tool, unlike the others, is not free but is very cheap. This is a form of self myofascial release and has many benefits such as decreased muscle tightness, increased blood flow, improved mobility/ flexibility, and potentially prevent an injury.

Try this routine by clicking here!


Proper time allocation to recovery is paramount to seeing success in the gym and improving your overall health. If you are all in on getting the most bang for your buck for time spent in the gym, begin spending a few minutes a day outside your workouts. These simple things will go a long way when it comes to increasing lean mass, improved mobility, and decreasing muscle soreness and risk of injury. Let’s get strong, healthy, and energized so you can move more freely while doing all the things you love inside and outside the gym!

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