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WEEK 3: RECOVERY

While we want to continue building on our foundations from week one and two, we also need to look at the importance of rest and recovery. Sleep and quality nutrition which we covered last week is by far your best chance of physical and mental recovery but this week we will go over some extra steps you can take to perform at your best and decrease soreness! We are offering 10% off all recovery services at Aspire so if you’d like to book in, or need some tips, read on!


Recovery is where your progress occurs: Now you still have to do the work! But effective recovery is crucial for maintaining overall well-being and optimising exercise performance. Incorporating a variety of methods can enhance recovery significantly and have you ready to attack your next session or work task.

The heat from traditional and infra red saunas causes you to sweat which penetrates the subcutaneous tissue and helps release toxins from the skin – which can in turn take pressure off the liver and kidneys. It has been shown to improve mood, skin and even life expectancy! It’s an excellent stress reliever, great for taking time for your mental health and aids in muscle recovery, helping to compliment your weekly training regimes.

Cold Therapy has become a popular modality to reduce inflammation and muscle soreness through cold water immersion or ice baths. The cold constricts the body’s blood vessels and aids in flushing toxins from your system such as lactic acid. It also has immense benefits in the reduction of inflammation and swelling throughout the body. After exiting the cold your body naturally begins to heat itself back up and the blood vessels that were constricted now expand, allowing blood flow. This constriction and expansion of the blood vessels can have a lasting effect on blood pressure, overall circulation, and health throughout the body. The recovery benefits are incredible but pushing the limits of the body helps train and strengthen the mind, building resilience.

Remedial massage aids in reducing muscle tension, improving blood flow, and enhancing relaxation, thereby supporting overall recovery efforts. Massage therapy enhances circulation, reduces muscle tension, and promotes the removal of metabolic waste products like lactic acid, which can accumulate during intense exercise. By targeting specific muscle groups, massages help release tightness and restore flexibility, ultimately speeding up recovery time between gym sessions.

If something is holding you back Physiotherapy can be a great option for rehabilitation. The treatment is designed to address specific injuries or imbalances, promoting recovery and long-term health. It’s important to focus on the movements you CAN do rather than those you CAN’T to get you back into a positive head space, back into the gym and working towards your goals.

#dowhatyoucando @aspiregroup

Aspire Team.

Wk 2 Physical Habits:

  1. Incorporate a yoga class into this weeks routine (and future weeks): Not only does the physical practice of yoga help with strength and balance it often incorporates stretches and holds which improve or maintain our flexibility and help to prevent injury, improving muscle elasticity and range of motion. Yoga has many mental health benefits and with regular practice we can assist mental clarity, calmness, anxiety, depression and anger.
  • Give the Friday lunchtime class a go this week on level 1!
  • Cant make the class? Try this 10 minute stretching routine 3x per week (preferably first thing in the morning) and feel the benefits for lower back pain and improved mobility.

Wk 1 Mental Habits:

  1. Listen to a podcast on maximising recovery

2. Treat yourself! Book in to any of our Recovery Hub Services at Aspire Group and take advantage of our 10% off special!