How to Recover Well: Tips for Busy Bodies

When you’re juggling work, family and life in general, recovery often ends up at the bottom of the list. But if you want to feel strong, avoid injury and keep progressing, recovery isn’t a luxury – it’s essential.

Here’s how to make it work for even the busiest schedule.

1. Prioritise Sleep

It’s the ultimate recovery tool – and it’s free. Aim for 7–9 hours of quality sleep. Even if you can’t always get that, try setting a consistent bedtime and limiting screens in the hour before bed.

2. Fuel Your Body

What you eat after training makes a difference. Focus on protein to repair muscles, carbs to restore energy and plenty of fruit and veg for vitamins and minerals.

3. Stay Hydrated

Even mild dehydration can impact performance and recovery. Keep a bottle with you during the day and aim to sip consistently rather than downing water all at once.

4. Keep Moving (Gently)

On rest days, low-intensity movement – like walking, stretching, or light mobility work – keeps blood flowing and helps your muscles recover without adding more stress.

5. Listen to Your Body

Soreness is normal, pain isn’t. If something feels off, let your coach know. We can help you adjust exercises or give targeted stretches and mobility work.

6. Use the Power of Community

Sometimes recovery is mental, not just physical. A chat, a coffee, or just being around like-minded people can recharge you more than you think. At CaliUnity, that’s built into the experience.

Remember: Recovery isn’t about doing nothing – it’s about doing the right things so you can keep doing what you love.

If you want training that builds recovery into your routine (so you can train harder and feel better), CaliUnity is here to help.
Hit the button below to join a program that works with your life, not against it.