Sore isn’t sexy (and it isn’t a plan either) 😩
Your body’s not broken… but your recovery game might be.
Do you ever feel like you got hit by a truck after trying to “get in shape”?
You finally get moving… and then your knees, back, and shoulders all file complaints. 🙄
Let me tell you — being sore 24/7 isn’t a badge of honor.
It’s a sign your body’s throwing up yellow flags like it’s the NFL.
At Fit2Live, we do things a little differently.
💡 We don’t worship “beast mode.”
💡 We don’t hand out punishment workouts.
💡 And we sure as heck don’t expect you to survive on dry chicken and foam rolling prayers.
We teach people how to move smart, recover faster, and feel like a human again.
(Not a used punching bag.)
Some workouts will cause soreness in the days following but if you are sore most of the time, it is probably your recovery routine (or lack of) that is causing you to be sore.
Here are tips for a solid recovery routine so that you can come back and workout the next day and the next and the next..
Eat Protein AND Carbohydrates.
Protein is the building block for rebuilding our muscles after we put stress on them during workouts. We recommend .8-1.0 grams of protein per pound of ideal bodyweight. (ex: If my ideal bodyweight is 160# then I should aim for 128-160g protein per day consumed evenly throughout the day)
Carbohydrates give our body energy to function and include vegetables, fruits and starches. If you are feeling tired a lot, it may be that you are not eating enough quality carbohydrates.
We recommend eating whole foods first and reaching for supplements only 1-2x/day. Protein powder and protein enhanced products should not be our primary source of energy but rather a help when we are in a hurry and need a boost.
The biggest block to improving your progress in the gym is under-fueling (also known as undereating).
Hydrate!
Your muscles are composed of 75% water! Replenish them and you will feel better.
We recommend 60-80 ounces of water per day minimum with an additional 20 ounces for each hour you workout. As we say in my house…Hydrate to Dominate!
Prioritize Sleep
It is during sleep that our body has the time to rebuild and recover. It may be tempting to skip sleep to catch up on work or socialization but treat sleep as priority and your body will thank you.
Incorporate Active Recovery
Active recovery is better than complete rest.
Active recovery includes things like mobility work, yoga and walking.
Recovery days give our bodies time to repair microscopic muscle tears, replenish glycogen (aka energy) stores, restore the nervous system balance and reduce inflammation.
Do you feel sore more days than not? It is time to do something about it! At Fit2Live we want you to not only enjoy your workouts but also enjoy the other 23 hours of your day and if you are sore most of the time, it is harder to enjoy the rest of your life.
Schedule a Goal Review session and talk with a coach about the best options for increasing the efficiency of your recovery routine.
Up Next…Why your foam roller is not enough for Optimal Recovery
