Want to Recover Like a Fitness Pro?

Want to Recover Like a Fitness Pro?

Try These 4 Easy Things

By: Jenna Davidson

You see all of these images of insanely “toned”, “in-shape” and “healthy” people on social media all the time, right?

And maybe you wonder “What do they even do all day, everyday to look like this?”

Are they drinking tons of protein shakes, dancing poolside in bikinis or hoppin’ in infrared saunas?

Or is it much simpler than that?


Here’s How to Recover Like Than a Fitness Professional


How many hours do you average per night? There’s a sweet spot for everyone, and yes, it’s not always possible to attain. But the more rest you get in between vigorous workouts, the better. Easy ways to get better sleep are:

  • Set up a nighttime ritual/routine

  • Drink sleepytime or calming tea

  • Try breathing exercises while in bed

  • Turn your phone off or keep it out of your bedroom

  • Purchase a quality pillow

  • Set a sleep timer on your TV

  • Eat a small snack if you’re hungry

  • Cut down on water before bedtime

Veggies may not be as sexy as cryotherapy, but hey, they’re good for you and help speed up recovery time. Same goes with hydration. You need to drink the proper amount of water for your body in order to improve overall health. We recommend gradually working your way up to ½ your body weight in ounces of water per day. Good foods to eat daily are:

  • Healthy fats like avocados, coconut oil, fatty fish, etc

  • Vegetables like broccoli, squash, brussel sprouts, beets, leafy greens, etc

  • Quality meats or plant-based protein sources like chicken, beef, rice and beans, etc

  • Fruits such as berries, apples, pears, oranges, etc


You breathe approximately 20,000 times a day. Don’t you want to make sure they count? Meditation doesn’t have to look like that classic image of a yogi sitting pretzel-legged on a cushion. It can be as simple as taking 5-20 minutes to yourself. To. Just. Be. (And breathe). Here are some great timed breathing drills:

  • 4-7-8 - Inhale for 4, hold for 7 and exhale for 8

  • 4-4-4 - Inhale for 4, hold for 4 and exhale for 4

  • 1-10 - Inhale for 1, exhale for 1, inhale for 2, exhale for 2, inhale for 3, exhale for 3, until you get to 10


Active recovery is a great way to balance out your exercise routine. You’ll feel better overall if you divide your time between intense workout sessions and light activities that just make you feel good. Try some of the following activities:

  • Walking

  • Yard work/gardening

  • Playing with pets

  • Easy bike rides

  • Swimming

  • Light hikes


Recovery doesn’t have to mean fancy expensive gadgets or insane techniques. But, you’re leaving results on the table if recovery isn’t top of mind. In the end, don’t underestimate the power of a good night’s sleep, nutritious foods, adequate amounts of water, breathing and a daily enjoyable activities.

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