Work Smarter! Choose Recovery for Results!


The Brief

The “no pain, no gain,” “work ‘til you drop,” mindset is killing your results.

• Focus on 3 to 4 hours of resistance training a week and support your hard work with:

• A diet focused on whole foods when possible and at least 64oz of water a day.
• Healthy sleep habits geared to get you 6 to 8 hours of restorative rest.
• “Off days” focused on joint restoration, light lifting or outdoor activities.

You’re in the gym A LOT. You start to see some results and think “It’s about time this hard work pays off!”

So now you’re COMMITTED. Rain, you’re at the gym. Snow, you’re at the gym. Brush fire? You have an SUV! Gym time!

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Then, out of nowhere you hit a wall. You feel tired and your body aches. Motivation is dwindling and now thinking about exercise makes you cringe.

What’s the big idea? What’s missing? What happened!?

Training without recovery is like putting gas in your car but never getting the oil changed. Maintenance is mandatory!

If you’ve ever hit the wall and want to know how to get over the hump keep reading!

Check out this recovery guide to round out your program

1. Proper Nutrition and Hydration


Resistance training recruits a lot of muscles so we need food to help fuel our recovery. That means nutrient dense food and plenty of water. We’d also recommend whole foods when possible. Whole foods are more nutrient dense than supplements like bars or meal replacement shakes. Choose apples over sugary drinks, greens over hamburger buns and quality meat vs. battered chicken or fish.

2. Healthy Sleep Habits

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If there’s one thing you need to drop fat or gain muscle it’s sleep! Sleep is prime time for your body to recover from the day’s stresses, both physical (like a workout) or emotional. Amplify your sleepy by putting your phone away a half hour before bed, turning off the TV, and doing some deep breathing to get some z’s.

3. Movement Restoration or Active Recovery


Let’s face it, when movement and exercise helped deliver results, it’s hard to put the pedal to the metal. It’s okay to move everyday of the week, it just needs to be varied.

If you’re deadlifting heavy weight seven days a week your body’s going to be pretty pissed off.

Mobility and flexibility work, light carries, crawling, rocking, or whatever else makes you feel good are great alternatives! If all else fails, do an outdoor activity. Get fresh blood to your muscles and feel the endorphins flow!

Listening to your body throughout your process is key. Maybe you have to drop down to four days of strength training and two days of movement or a walk. Nothing is set in stone and once you find what works, your body will thank you!

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