Free Recovery Tips
Move Better. Recover Smarter. Live Fully.
Free Recovery Tips
At AC Fitness, recovery is just as important as training. Whether you’re bouncing back from a tough workout or managing aches and pains, these science-backed tips will help you speed up recovery, reduce injury risk, and feel your best — every day.
1. Prioritize Active Recovery
Keep moving — gently.
Light movement like walking, stretching, or a mobility session helps promote blood flow, reduces stiffness, and speeds up healing. Rest doesn’t mean doing nothing — it means moving with intention.
Try this:
10–15 min walk after training
Gentle yoga or mobility drills
Deep breathing while stretching
2. Stay Hydrated
Water helps your body flush out toxins and recover faster.
After a workout, aim to replenish fluids and electrolytes. Even mild dehydration can slow recovery and increase muscle soreness.
Pro Tip: Add a pinch of salt or an electrolyte tab to your water after sweating a lot.
3. Get Quality Sleep
Sleep is when your body repairs and rebuilds.
Aim for 7–9 hours per night. Deep, restful sleep boosts muscle recovery, hormone balance, and mental clarity.
Wind-down tip: No screens 30 minutes before bed. Try a warm shower or gentle stretches before sleep.
4. Fuel Your Body
Nutrition = recovery power.
Eat enough protein to support muscle repair and carbs to refuel energy stores. Don’t skip meals — your body needs nutrients to bounce back.
Recovery meal idea:
Grilled chicken, brown rice, and steamed veggies with a side of berries.
5. Incorporate Mobility Work
Healthy joints = better movement, fewer injuries.
Mobility drills help reduce tension, improve range of motion, and prevent overuse injuries — especially if you sit for long hours or train regularly.
Coming soon: Download our Free 5-Min Mobility Routine PDF!
6. Listen to Your Body
Pain is not progress.
Discomfort is normal after training, but sharp or lingering pain is a red flag. Don’t push through — adjust your training or consult a pro.
Want more guidance on recovery?
Book a Free Consultation with Coach Anna and learn how we personalize your training and recovery based on your unique goals, body, and lifestyle