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Modalities for Improving your Recovery

Alright, so you're crushing workouts every day... but your starting to feel pretty dang sore & run down.

Here are a few modalities you could add into your routine to keep you feeling good & crushing those lifts!


This seems obvious... but if your body is telling you that its seriously run down then take a day or two off from the gym. I promise the weights aren't going to go anywhere & you could probably do your body some good by getting

2. Kind of play's off the first tip, but get to bed earlier & get more sleep!

The amount & quality of your sleep has a huge impact only your recovery, especially if your a college or elite level athlete. There are countless studies that prove that a sleep debt can influence your memory, cognitive abilities, reflex time & make you more prone to injury.

3. Take 5-10 minutes after your workout to slowly bring down your heart rate.

I know, especially in CrossFit, after a tough workout all you may want to do is lie on the ground in your sweat angel. DON'T DO THIS. I encourage you to keep moving. Go for a light walk/jog around the building & spend 5 minutes foam rolling/stretching. Allow your body to return to its pre-workout homeostasis in a slow & controlled manner. Plus you could probably use the extra time to work on your hip/shoulder mobility. *Wink wink*

4. Schedule in a deep tissue sports massage.

Not only is this a great form of mental therapy, but the physical benefits are countless. Increases blood flow throughout the body, bringing vital oxygen and nutrients all over. A good massage can relieve muscle pain & tension, promote connective tissue healing & improve muscle elasticity.

5. Consider adding in a post-workout protein shake. Supplements are just that, supplemental to an already healthy & well rounded lifestyle. You can't out work a bad diet & you can't run from bad habits, which is why I'm mentioning this last. After a workout, your body is in a depleted state of energy & nutrients. Adding in a high quality 100% hydrolyzed whey protein isolate can jumpstart the recovery process & immediately start the muscle building process. Personally, I love the Phormula-1 by 1st Phorm (Loop-D-Fruit flavor is bomb diggity)- a proven high quality protein, tastes great & no gas, bloating or upset stomach. SCORE.

Link to check out my fav protein:


Danenne, Damien. “Sleep of Athletes – Problems and Possible Solutions.” Taylor and Francis Online, Journal of Biological Rhythm Research, 11 Dec. 2008.

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