If there’s one thing we know how to do in the cities, it’s hustle.

It’s get work done - and even try to hustle when we aren’t getting anything done.

Everyone is professional at “busy."

When I look at training, I see a reflection of this same exact dynamic.

Getting the training done? No problems. 4, 5, even 6 days a week is no problems for a lot of people, once they get the ball rolling.

Now, what about the other side of the coin?

The recovery?

Unfortunately, our ability to “do more” usually doesn’t serve us here. In fact, it’s the opposite.

While float tanks, salt rooms, cryotherapy chambers and sauna’s are booming, my argument is that the base of the recovery pyramid is not being met for a lot of people.

So, what do we do?

Here are 6 ways to boost recovery, for free, that are way under-done.

The interesting question is, can you clear your busy schedule enough to actually do some of them?

  • Sleep. This is free. It is massively restorative. Look for 8+ hours per night. Nap if you can every few days. Too busy? I thought so. Clear the schedule to make this a target.
  • Eat more. After training, it’s trendy to go get a coffee and have something that approximates a thin-air sandwich. Please. Be abundant. Your body needs a balanced meal, with carbs, protein and some fat. We can go into the details at another time, but for now I’m simply calling out the low calibre “post workout” meal attempts. This is a time to down-regulate the stress response post training. Don’t waste it.
  • Meditate. For me, one of the interesting physical aspects of bringing meditation into my life almost 10 years ago was becoming very familiar with the state of the nervous system. To regularly experience a deep parasympathetic (relaxed) state, highlights when the sympathetic state is dominant and when you need to chill. A stressed state will eat your gains up pronto.
  • Know you’ve had enough. FOMO seems to be a big part in people avoiding quality rest. Recognise this and take measures to distance yourself from your attachment to training when you need rest. This means you get to enjoy the other areas of your life and finally unwind, so that you’re ready to tackle it again soon.
  • Listen to your body. Becoming familiar with your body will let you start to really dial this stuff in. Breathing rates, temperature and pulse, skin, sleep.. these are all clues as to what is going on and your total level of stress
  • Actively reduce other stressors. A stress is a stress. When you have a day off training and the focus is recovery, avoid stressing the body further through under-eating, over-working, under-sleeping or too much stimulation.

Of course, there is a huge amount of individuality that goes into this stuff. But overall these are the common threads I’ve seen through working with hundreds of individuals.

Got questions? Hit me up and we can organise a free call to chat through your training and recovery practices.

john marsh