Train Hard – Recover Hard

Train Hard – Recover Hard

To our veterans…THANK YOU.

This week we will honoring Veterans Day all week long. Each day we will doing a Hero workout or a workout that helps awareness to some great veteran organizations out there.

This week will be rough and brutal. We are not expecting anyone to complete all 5 days in a row. If you do, please take the time to complete the extra recovery practices to keep yourself injury-proof.  Even if attempting to do 3-4 days this week, you’ll need to bump up extra quality calories and water.

Here are some go to recovery practices:

VooDoo bands/compression therapy:

“Voodoo Floss helps break up intramuscular junk to allow for greater mobility and blood supply to an area. By squeezing the muscle in a tight wrap, then forcing it through a full range of motion (ROM), friction between muscle fibers helps break up fuzz, scar tissue, lactic acid and other junk in those tiny places that foam rolling and lacrosse ball techniques can’t address.

When you release the band, a rush of blood washes through the muscle; this not only brings nutrients for growth and healing but also clearing out all that junk you just broke up. This is also true for injury recovery and can be used to aid the healing of strained tissue.”



Get into the gym 15 minutes earlier and immediately take yourself through a little warm up circuit to increase your heart rate, break a sweat, and get blood flowing.


5 rounds

Row/Bike/Ski 200m

5 x up/down Dog stretch

5 x Hip Complex


When we sleep is when we recover. If you’re not getting 8-10 hours of quality zzzs, you’re not giving your body adequate opportunity to heal and restore. “Nothing increase performance better than sleep, nothing wrecks you faster than lack of sleep”.


If you’re bumping up your volume (which you are this week), you need to increase quality calories. This isn’t an excuse for pizza and beer everynight, but be sure to get an extra protein shake, add some quality fats, and ensure your tank is topped off.



Since I quit my “real job”, I’ve drastically reduced my sitting down time and pretty much all my hip/back pain has cleared up. Sitting is literally hurting you and your health.  If you are “stuck” in a job where you pecking away at computer, ask for a standing desk or minimally stand up every 30 minutes and stretch. For our drivers out there, for every hour you’re on the road compensate with 3 minutes of the couch stretch.

We hope this helps and you can do these things long term, not just this week. Our goal is an increased quality of life over the long term. We get you for an hour of the day, you’ve got to do your part the other 23.

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