5 Tips on How To Maximise Your Rest Day!

Hey legends,

Do you ever feel like you are wasting your rest day or you aren’t recovering as efficiently as you believe you should be? Feel like you are taking all the right steps but still ending up stiff, sore, and underprepared?

Today I thought I would share with you my top 5 tips on how to best maximise your rest days so that you are ready to get back into action again!

  1. Grab a foam roller and do an active recovery session! This will help to reduce muscle soreness and improve your range of motion. A light 10-15 minutes foam rolling whilst reading/ watching TV and sitting in the lounge room is a great way to make sure you are utilising your time well and recovering for your next session! If you do not have a foam roller or would prefer to stretch, this is great as well. Add in a light 10-15 minute stretch on your rest day as well to maximise recovery for your muscles. 

2. Use your rest day to do meal prep for the week ahead to ensure you have healthy food that fills you up. When we get flat out with other daily activities as well as trying to fit in our training sessions, sometimes our nutrition and meal prep can get put aside in the “too busy” basket. Use your rest day from the gym to prep your food well so that on those busy days you are still fitting in a healthy, nutritious meal!

3. Adding on to this on your rest day, prioritise your nutrition and meals for that day. The food that you eat on a rest day can help to speed up muscle recovery as your body adapts to your training load. Make sure that your protein intake is adequate to support muscle repair, and include complex carbohydrates as well as fruit and vegetables.

4. Adequate sleep! Make sure around your rest days (and training days as well) that you are getting enough sleep. 8hrs of sleep before your rest day will help you feel re-energised and motivated to complete certain tasks (ie meal prep) to therefore help maximise your rest day!

5. Practise meditation or mindfulness, spend time with family and friends or take a walk in nature. Meditation provides time to get to know yourself better by observing your emotions, reactions, and thoughts with an attitude of curiosity and acceptance. 

The purpose of meditation is to practice mindfulness in a structured way, enabling you to live in the moment more often during your daily life. Utilising this on your rest days will help your mindset and emotional state before moving forward into another great week of training!

I hope my top 5 tips have given you legends some guidance and advice towards maximising your recovery on your rest days in the future to ensure the best benefits for your physical and mental health!

Like always the team is here to help you! If you feel you need further help with your eating journey please send us an email or call us, you can find our contact details here.

Stay safe, stay healthy and we can’t wait to see you soon!

Team FitTech!

Abby Simpson

EMS Trainer/Personal Trainer @FitTech Studios


Book a Session with Abby here

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