Ultimate Recovery Checklist
The ultimate recovert checklist for any age:
Prioritize Sleep
Aim for 7-9 hours of quality sleep every night.
Create a calm bedtime routine.
Invest in a comfortable mattress and bedding.
Hydrate
Drink 1/2 your body weight in water every day.
Add electrolytes after intense workouts or on hot days.
Limit your caffeine intake.
Fuel Recovery
Eat before you feel too hungry.
Balance your macronutrients.
Prioritize nutrient-dense foods.
Plan meals in advance if you have a busy day or are away from home.
Practice Active Recovery
Schedule 1-2 active recovery days/week.
Foam roll, self-massage, or nerve floss to ease muscle and facial tension.
Listen to gentle music.
Listen to Your Body
Pay attention to signs of over-training or extreme fatigue, irritabiility, or lack of performance.
Take rest without guilt.
Adjust your patterns if you’re tired.
Stregthen Your Mindset
Include mindfulness practices.
Keep a journal.
Celebrate small wins.
Set realistic goals.
Stay Connected
Lean in on your accountabiilty partners/coaches/teachers.
Share your journey.
Engage in activites outside of your fitness program that simply bring you joy.\
Consistency Map
Make your practice and your rcovery non-negotiable.
Reflect on your past journal entries.
Reflect weekly on your physical, emotional, and mental sentiments.
If you’re looking for a coach or advice, please feel free to reach out to me at any time. I am accept calls for 15 min - 45 min increments; create custom plans around your fitness goals, and can offer video conferencing if you’d like help with your form.