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Rest & Recovery

Updated: Sep 4, 2023


New research published in JAMA Internal Medicine found, getting sufficient rest at night reduces the amount of food people eat during the day by about 270 fewer calories on average than adults who are chronically sleep deprived.

The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults aged 18–60 years sleep at least 7 hours each night to promote optimal health and well-being.

If you aren't getting enough sleep, always feel tired and lack energy it's time to address your nutrition and adjust your sleep routine & hygiene.

The quality and the type of food you consume is directly correlated with your sleep quality. Learn more with a previous 411 with Fits L post HERE

1. The Art of Rest:

  • Discover the difference between passive and active rest and how each can benefit your body and mind.

  • Explore various relaxation techniques, including meditation, deep breathing exercises, and progressive muscle relaxation.

2. Quality Sleep Matters:

  • Learn about the crucial role of sleep in your overall well-being.

  • Find tips for improving your sleep quality and developing a healthy sleep routine.

3. Nourishing Nutrition:

  • Explore the connection between nutrition and recovery.

  • Find out which foods and nutrients can aid in post-workout recovery and promote muscle repair.

4. Active Recovery Strategies:

  • Understand the importance of active recovery in preventing overtraining and reducing the risk of injury.

  • Discover gentle exercises and techniques to help your body recover after intense workouts.

5. The Mind-Body Connection:

  • Explore how stress and mental fatigue can impact your physical recovery.

  • Learn mindfulness and stress management techniques to support your overall health.

6. Restorative Practices:

  • Dive into restorative yoga, stretching routines, and self-massage techniques.

  • Explore practices that help alleviate muscle tension and improve flexibility.

7. Finding Balance:

  • Understand the importance of work-life balance in your recovery journey.

  • Discover strategies for setting boundaries, managing stress, and creating a harmonious lifestyle.

8. Active vs. Passive Rest:

  • Learn when to opt for active recovery (gentle exercise) and when to embrace passive rest (resting without physical activity) based on your needs.

9. Prioritizing Self-Care:

  • Explore the concept of self-care and its role in mental and emotional recovery.

  • Discover self-care practices that nurture your well-being, such as journaling, spa days, or hobbies you love.

10. Building Sustainable Habits: - Learn how to incorporate rest and recovery practices into your daily life. - Create a personalized plan that ensures you consistently prioritize self-care.


I know you're stoked you are about your fitness goals and your new routine, but y

our body needs a break now and then.

Give your muscles time to recover at least 2 days a week. Meal prep, foam roll,stretch, get a massage, journal and focus on other aspects of your journey.

You can even consider an active recovery workout. Don't use this day off as day off from your nutrition plan and efforts. Keep your macros the same in fact you can decrease your carbs & fats by 10% on rest/recovery days. Use your recovery days to reset and plan ahead.

Remember, rest and recovery are not signs of weakness but rather essential elements of a strong, resilient, and healthy body and mind. By dedicating time to restorative practices, you'll enhance your performance, reduce the risk of burnout, and improve your overall quality of life.

Suggested Supplements: MELT PM

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