Rest and Recovery : How Sore is too sore?


So you are back in the gym or starting exercise for the first time? You have all your workouts planned, you are inspired, you attack your first workout? Uh-oh , you wake up the next morning and can't walk or lift your arms!! Can you relate? Your muscles are screaming , "what happened??" Your muscles are inflamed! You literally rip holes in them during intense workouts! Here are some tips to pushing through muscle soreness:

  1. What muscles are sore?- if you did an upper body workout with a ton of shoulder exercises (ex:banded bodies ) then it makes sense that your shoulders are sore. If you can't walk and your back feels like you through it out and you only did upper body, you may want to consult a medical professional. ** if you have previous injuries , make sure you are cleared by doc to do type of exercise you are doing and let trainer know prior to workout if you know your limitations

  2. Should I workout next day? - moving everyday is essential! Do something different. If you did a HIIT style workout on Monday , mix it up on Tuesday by taking a yoga or barre classs, go for a brisk walk. If you can't lift your arms, stay away from doing an intense workout for your upper body the next day.

Recovery : Are you skipping it?

Woohoo! You just worked out hard for 60 min! Sweat dripping down, heart rate up, lifting weights heavier than ever before, maybe even a couple of burpees! You know the feeling! Then what? Do you eat whatever you want because you just burned extra calories? Pass out on the couch? Forget about the half your bodyweight in ounces of water you should be consuming daily? This lifestyle change is hard , but it doesn't have to be! Here are some tips on what you should do following a workout and what foods you should eat pre and post!


  1. Stretch- its so easy to skip it! you just took an hour or 30 min of your precious time to train , now you got 50 million other things to do, so you skip the stretch! Try not to because its important! Preferably with a foam roller. ( stay tuned for a foam rolling workshop at studio soon)

  2. Yoga- do it! I'm talking to myself too! LOL! We offer yoga 3x per week to give our clients the option without having to go somewhere else. And we have 3 amazing yoga instructors Amy, Katie, and Dee! Aside from the physical recovery benefits, it aids in the mental and stress benefits of recovery!

  3. Massage- get one! This is one of my top 10 things to do differently in 2020, self-care.I feel so amazing after I get one so its a no-brainer. You are asking a lot from your body so its only fair that you treat it!

  4. Hydrate- you should be drinking 1/2 your bodyweight in ounces of water everyday! This is something else I am working on, but the difference in how recovery is like apples and oranges! Water is 60 % of our body, it lubricates our joints, aids in digestion, boosts healthy skin, cushions the brain & spinal cord, regulates body temp and more! Get a water bottle and fill it up all day, it gets empty, fill it up again, drink & repeat!

  5. Pre-workout snacks- Conplex carbs like 1/2c brown rice with 1/2c black beans, small sweet potato with steamed broccoli in olive oil, apple with 2 tbsp of almond butter, 6ox greek yogurt with 1/4c trail mix

  6. Post-workout snacks- try to eat 30-45 min window of finishing workout! Protein shake with 1/2 banana, 1 scoop protein, almond milk, and hemp or chia seeds, salad with roasted chickpeas 1/2c, light olive oil, and vinegar, chocolate milk 1 cup, 4oz grilled salmon with a baked sweet potato

We sell SWIIG protein in whey and plant in studio! Also , meal replacement and various supplements to aid in recovery! Next time you come in, ask about them!

Keep up the good work! There is no magic pill, eat and live responsible! You only have one body, make it your temple! To truly be the best you can be in life, you need your health!


"A person with good health has 1000 goals, a person in poor health only has 1 goal, to be heathy! "

- unknown author

Take the guess work out of what a healthy meal plan looks like and let us customize one for you!



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