Do a recovery workout once a week to stay mentally and physically “fresh”.


Foam rolling and stretching stimulates blood flow and loosens tight muscles to reduce your recovery time between workouts.


Eat 15-30 minutes after your workout for optimum recovery.


Buddy up to stay motivated and inspired. Find someone to get fit and have fun with.


Use Noise to Sleep Better

Use a fan or play a track of nature sounds to help you fall asleep. White noise calms your mind and drowns out other noise. Nighty night!


Belly Breathing Before Bedtime

Helps you relax and prepare for sleep. Breath in through your nose, fill your belly up with air. Breath out through your mouth until all the air is out. Hold for 3-5 seconds. Repeat 10 times.


Are You Physically Tired?

Listen to your body. Get the rest you need to rejuvenate your mind and body. Go to bed early, practice deep breathing, stretch, foam roll, walk in nature, meditate, slow down and rejuvenate.

Work, dishes and laundry will still be there tomorrow!


What Do I Eat After My Workout?

Eat a balance of proteins and carbs within the first 30 minutes to get optimal absorption of the nutrients into your muscles for recovery and refueling.


Turn It Off!

Turn all electronics off 30 minutes before bedtime to let your mind wind down and prepare for sleep.  No peeking at your cell phone either!


A New Challenge

How many workouts do you want to get done in the next 30 days? Plan and schedule them, what gets scheduled, gets done.


Do you take time to recover or do you keep going like the Energizer Bunny? Eventually you will run out of battery.


What is Recovery?

An opportunity to step back from your usual training routine to recharge your muscles and your mind.


What Do You Do for Recovery?

It could be yoga, pilates, foam rolling, stretching, a long walk or light jog or maybe a casual bike ride. Most importantly do something you enjoy to recharge!


Can’t Get Back Into Training?

Do a short 15 minute session today to remind your body and mind how exercise makes you feel. Do another one tomorrow and so on. Keep going until you get back on track. 15 minutes is better than none at all.


Do You Train or Work Out?

Training is following a program with an end goal in mind.

Working out is when you go to the gym with no routine or specific goal.

Training gets results while working out helps you break a sweat.


Your fitness is 100% mental! Your body won’t go where your mind doesn’t push it.


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