Do Less And Achieve More

Chances are you are not hitting the gym 5-7 times a week and that is perfectly fine. You do not need to in order to reach your goals. If you are working out 2-3 times a week and dialing in your nutrition and sleep most likely you are in a good place.


What do you with the days when you are not working out at the gym? As we mentioned in the past the choice is yours on these days, you can try to go for a walk, play a recreational sport, or just run around the backyard with your kids.


If you are looking for a little more structure but still not a full intensity workout I would recommend thinking about creating a “recovery day” routine. Today I want to talk about what a recover day routine entails and the benefits of one.


It’s pretty simple a “recovery day” routine helps do exactly what it sounds like, it helps you recover from your previous workouts. Do you know that stiff sore feeling you may get after a workout? Sometimes the best way to alleviate that is to move a little more and not sit still, getting some blood flowing to the muscles will help bring more oxygen and nutrients. A recovery routine will also burn more calories than just sitting around and doing nothing so it will help you reach any weight loss goals you may have.


Now that we understand the benefits of a recovery day lets talk about what a recovery day routine should include.


Breathing and Mobility

I think one of the best things you can do for your recovery days is to focus on your breathing exercises and your mobility exercises. These exercises will help reduce any stiffness and soreness you have by getting air into the right places and moving your joints through their intended range of motion. If you have a desk job and find yourself sitting most of the day after your workouts this becomes more and more important. To keep things simple if you already have a solid warm up on your workout days just continue to incorporate that on your recovery days, I would even say take more time on your warm-up than you normally would.
Simple and Light
Have Fun
The options are endless with your recovery routines; simply stick to the 3 big rocks above and you will be perfect. Start focusing less on more hard workouts and start thinking about smarter workouts that include recovery days. Give it a shot and see how it feels, I know personally, I feel so much worse if I don’t get in a recovery routine.
If you have any questions or need more help setting up a specific recovery routine for yourself please reach out to us at 203-914-6396 or send an email to and we would be more than happy to help.
-Coach Pat

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