Steps for Successful Recovery

Claire Yanta-O’Mahoney, MS


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Are you feelin’ it after your Dryft workouts?  Awesome!  As a Dryft instructor, I want you to wrap up class feeling empowered, challenged, anywhere from glistening to dripping in sweat, and renewed.  The goal is to feel good but not in pain….muscle soreness is to be expected, but I don’t want you to hurt.  Nobody got time for that!  

Proper recovery post-work is important, and incorporating these 4 steps into your routine will help you avoid injuries, feel strong, rested, and able to continue working towards your goals:

  1. Rest

    It can seem counterintuitive to take time off from your workouts, however, it’s crucial!  Rest days are just as important as your workout days.  Each week, give your body 1-2 full days off from exercise (walking, stretching, and gentle yoga are ok) so that your muscles and joints can recover, rebuild, and come back even better for your next training day.

    It can be surprisingly challenging to take a day off from exercise because when you feel good and have the time, you figure you may as well just get your sweat on, right?  Trust me though, your recovery day is actually part of your training, and you’re giving your body what it deserves with TLC.

  2. Stretch

    It’s easy to finish up a class and want to get onto the remainder of your day, but you MUST make time to stretch!  Even just 5 dedicated minutes of stretching will help to cool down, avoid unnecessary soreness, tightness, and pain.

    A useful tool to facilitate stretching and recovery is a foam roller.  They’re inexpensive and allow you to roll out cramps, fatigued muscles, and stretch…they’re even nice to lie on while meditating!  

  3. Low Impact Workouts

    I love to jump in workout classes. But as much as I dig trying to be like Mike, I understand that I can’t always be thrashing my body with high impact strength and cardio classes.  Regenerative workouts like mobility, yoga, Pilates, and swimming are great ways to complement the more intense other workouts I do throughout the week – plus my body AND mind love it.  

    I try to incorporate at least 1-2 low impact workouts into my weekly routine. The result is that I still feel challenged, but notice that I’m stronger, more flexible, energetic, and in no pain. A win all around!

  4. Fuel 

    What you put into your body is the cornerstone of wellness!  As a certified nutritionist, I always like to say, “bodies are built in the kitchen and sculpted in the gym.”  Some tips on what to eat and drink are:

                      • WATER!  Make sure you’re staying hydrated.  In fact, drink up now!  Cheers.

                     • PROTEIN!  Try a plant-based clean protein powder if you’re in a hurry, and if you can, try to eat protein-rich foods like beans, tofu, fish, or lean animal proteins.  

                      • CARBS!  Choose whole grain, high quality, complex carbohydrates like 100% whole wheat bread, quinoa, nuts, and farro.  Yum!

                     • TURMERIC!  This magical orange stuff is really powerful.  Turmeric has anti-inflammatory properties that assist in the healing of your body and can help prevent diseases.  Sprinkle this good stuff on your veggies, proteins, grain bowls, toast, and even into your smoothies!  The taste is mild despite the orange color, so don’t be put off by the way it looks 🙂

If you’re like me, you want to live a long, adventurous life of feeling good and able to exercise through old age.  So let’s make a pact to do that – show our bodies that we care for them by prioritizing recovery.  It’s so worth it. 

Claire is a trainer + nutritionist, Dryft instructor and business development representative, and salad connoisseur. She loves helping people feel their best through wellness. When she’s not working (out) or eating salads, Claire tries to dance like Beyonce and sing like Aretha.

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