The Secret to Better Fitness

First off, a massive thank you for continuing to provide incredible feedback on these blog articles. Getting your input and diving into the topics you want to understand better makes this feel a lot more like a collaborative project, and that’s just how I want it!

Onto this week’s business: recovery. Let’s break down what it is, why it’s essential, and how to improve it for better fitness results.

What is recovery?

Here’s my straightforward definition:

Recovery is allowing your body and mind to rest and rebuild after training, while optimising what’s in our control to enhance this process.

Why is recovery crucial?

When we train, we’re placing stress on our bodies. Think of it like challenging your muscles and systems to step out of their comfort zone. This stress, while necessary, causes tiny tears in our muscles and temporarily fatigues our systems. To become stronger and more fit, our bodies need to repair and adapt to this stress. That’s where recovery comes in: it’s our body’s way of patching things up, making improvements, and prepping for the next challenge. So, while the workout is where we push, recovery is where the magic truly happens.

3 ways to improve recovery:


Grab your foam roller, shove it under your bed, and get some shut-eye. Aim for 7+ hours; 8 is the sweet spot.


Think of food as the raw material your body uses to fix the wear and tear. Protein for muscle repair, fats for joint health, and the often-misunderstood carbohydrates to replenish your muscle’s energy reserves. Don’t shy away from carbs; they’re crucial for recovery. And just for perspective, both 1 gram of carbs and 1 gram of protein = 4 calories each.

For those considering supplements, whey protein, magnesium and L-Glutamine can also aid recovery.

Blood Flow

Movement is crucial for speeding up recovery. And by movement, I don’t mean extra hours in the gym. I’m talking about simple, daily activities like walking, stretching or taking an easy bike ride.

Final Thought

Have you ever noticed when top athletes get busted for doping, it’s usually aimed at boosting recovery? I guess it kind of emphasises the importance of it. But that’s a topic for another day.

Until next week!

Estian Ferreira

Founder of Willow Way Fitness. Husband. Proud girl Dad. Chuckles and Peanut Butter Lover. Living the life I used to dream about.

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