These daily habits will help your body adapt to any level of workout!
An Intentional Practice of Repair and Recovery
Prioritizing recovery helps your muscles, nervous system, and energy systems adapt to training stress, allowing your body to respond faster to new challenges. Train smarter for a stronger bounce back by making repair a habit.
| PRACTICEHABIT → | HYDRATE → | ICE UP |
| TIME | Water throughout the day | Post- Wrkout/ Any hint of soreness |
| BENEFIT | Flush waste, support function | Injury Prevention/ Reduce inflammation |
CHART CONTINUES
| PRACTICEHABIT → | VITAL FUEL Protein + Complex Carb |
| TIME | 1HR Post-Workout |
| BENEFIT | Total Body Wellness, Muscle Strength Building |
CHART CONTINUES
| PRACTICEHABIT → | HEATING PAD → | NAP |
| TIME | Post- Wrkout/ Any hint of soreness | At least 30Min after Tough Wrkout |
| BENEFIT | Physical Repair | Physical Repair, Strength & Mental Reset |
CHART CONTINUES
| PRACTICE HABIT → | STRETCH/FOAM ROLLER | SLEEP |
| TIME | 5 – 10Min | 7 – 9Hrs |
| BENEFIT | Prevent Stiffness and Improve Mobility | Essential for Recovery & Growth Hormones |
💡Post-Workout Fuel Suggestion: Greek Yogurt Bowl
After training, pair a protein source with a complex carb within an hour to support recovery and refuel energy.
Greek yogurt → protein for muscle repair
Banana → quick carbs to replenish glycogen
Granola → complex carbs for sustained energy
Sunflower seeds → healthy fats, plus a bit of protein and micronutrients
