5 ways to improve recovery after a workout.
If you’re working toward a fitness goal of any kind, this blog is a must-read! It’s easy to get caught up in the grind of intense workouts and forget that recovery is just as important. Taking time to recover reduces your risk of injury and helps your body adapt and actually get stronger.
Here are five ways to make the most of your recovery time:
Get
Adequate Sleep
Aim for at least 7 hours of sleep each night (and research suggests women might need closer to 9). Adequate sleep helps reduce muscle soreness, improves strength recovery, and enhances mental clarity. Getting enough rest also decreases your injury risk by up to 60%. For better sleep, try cooling down your room, blackout all sources of light and establishing an easy consistent bedtime routine.
Gentle stretching and breath work
Incorporating gentle stretching and breathwork, like the routines found in the MVMNT membership 😉, activates your parasympathetic (rest and digest) nervous system. This directs your body’s internal resources toward muscle repair, proper digestion, and improved sleep quality. Bonus: stimulating your parasympathetic system leads to better longer deeper sleeps.
Create a relaxation playlist
Music is a powerful recovery tool. Listen to a playlist of slow songs (around 70 beats per minute) for 30 minutes post-workout to help lower cortisol levels. While cortisol is necessary during intense exercise, chronically high levels can lead to imbalances and unwanted symptoms. Here’s a playlist to try out.
Manage stress & care for your mental health
Mental health plays a key role in recovery. Activities like journaling, spending time in nature, social interactions, and therapy can all support better mental health. Most importantly, develop self-compassion and practice guilt-free rest. Recovery is an integral part of your training, not something to be earned. Athletes who lack self-compassion tend to overtrain, leading to more frequent injuries and an inability to celebrate their achievements. The MVMNT membership provides a monthly mental health workbook with journaling exercises, reflection questions, and training tips to support your mental well-being.
Treat yourself to a delicious recovery snack
Proper nutrition post-workout helps fuel recovery. Try this Tart Cherry Recovery Bowl packed with nutrients and anti-inflammatory properties:
Ingredients:
1-2 cup frozen tart cherries
1 medium frozen banana
1/2 cup liquid (water, milky, dairy substitute of your choice)
Optional: add ½ to 1 scoop of vanilla or unflavoured protein powder
Toppings: coconut flakes, granola, raw pepita seeds, extra cherries, extra banana slices, 100% cacao nibs Instructions
Instructions:
Blend all ingredients together with minimal liquid for a thick, sorbet-like texture.
Add your favorite toppings and enjoy!
Bonus: Try the viral Sleepy Girl Mocktail to wind down at night
Ingredients:
100% tart cherry juice
Magnesium powder (like Moon Juice Magnesi-Om)
Bubbly or soda of choice (Olipop, Poppi, or any sparkling water)
Instructions:
Combine ice, tart cherry juice, and magnesium powder in a cocktail shaker. Shake for 10-15 seconds.
Pour into a wine or cocktail glass and top with your soda or sparkling water.
Benefits of Tart Cherry Juice:
Tart cherries are rich in vitamins, minerals, and melatonin, the sleep-regulating hormone. Studies suggest that tart cherry juice can improve sleep and reduce inflammation, helping lower stress hormones.
Magnesium Benefits:
Magnesium is a natural muscle relaxer. Incorporating magnesium into your diet or routine (via foods like pumpkin seeds and almonds or a magnesium spray) can help you relax and sleep more soundly.
Recovery is just as important as the hard work you put into your workouts. By incorporating these five recovery strategies—adequate sleep, gentle stretching, mental health care, relaxation techniques, and proper nutrition—you'll not only reduce your risk of injury but also boost your performance in the long run.
Remember, pushing yourself in the gym is only half the battle; giving your body the time and tools it needs to recover is where real progress happens. If you’re looking for a structured approach to both mobility and mental well-being, my MVMNT membership is designed to help you thrive. With access to guided stretching routines, breathwork sessions, mental health resources, and personalized recovery plans, MVMNT supports your body and mind so you can train harder and recover smarter.
Get my free Allostatic Load Workbook
I created this workbook to help you create better stress management habits. Sign up using the form & I’ll send the free workbook directly to your inbox. ⬇️ ⬇️ ⬇️
