Nutrition by Dawn - Blog

Here we are at the start of a brand-new year! Maybe you’ve decided to set some ambitious resolutions, or perhaps you’re opting for smaller, more manageable micro-goals. Either way, like many others, you might have jumped back into the gym (or your favorite activities) in full force this week.

If you’re in the fitness or wellness industry, you might also notice clients saying, “I’m ready to see you three times this week!” While enthusiasm is fantastic, it’s important to remember one key piece of the puzzle: recovery.

Let’s be honest—we’ve all been guilty of overdoing it at some point. Especially as we get older, we tend to think our bodies can still perform as they did 20 years ago. Spoiler: they can’t (at least not without proper care). So, let’s talk about recovery—what it is, why it’s essential, and how you can do it effectively from the comfort of your home.

What Is Recovery, and Why Does It Matter?

Recovery isn’t just about taking a break; it’s about helping your body heal and rebuild so you can keep moving forward. Skipping proper recovery can lead to soreness, fatigue, and even injury, which might derail your fitness goals entirely.

Simple Recovery Tips You Can Do at Home

1. Active Rest

Recovery doesn’t mean doing nothing. Active rest includes gentle activities that keep your body moving without adding strain. Some great options include:

• Relaxing yoga (skip the power yoga).

• Light stretching sessions.

• Walking at an easy pace.

• Using tools like foam rollers or a Theragun for muscle relief.

Active rest promotes circulation, which helps your muscles recover faster and reduces soreness.

2. Hot and Cold Therapy

Heat and ice can work wonders, depending on your situation. Here’s a simple rule of thumb (though different situations can call for different approaches. When in doubt, ask your doc):

• Ice helps reduce inflammation and swelling (think overworked knees).

• Heat relaxes tight muscles and improves blood flow (perfect for achy shoulders or a sore back).

For example, if I’ve overdone it on the pickleball court, I’ll ice my knee while applying heat to my back and shoulder. It’s not glamorous, but it works!

3. Relief for Tight Muscles

Sometimes, soreness can feel overwhelming. If natural remedies aren’t enough (I’m a big fan of arnica) and it’s safe for you to do so, taking an over-the-counter pain reliever (like Advil) can help reduce inflammation and allow your muscles to relax. This way, you can move on to other recovery activities without being held back by discomfort.

4. Explore Recovery Technologies

If you’re interested in cutting-edge techniques, other recovery technologies might be worth exploring. Biohacking methods like red light therapy or compression therapy have gained popularity in the wellness world. These approaches can be especially helpful if you’re looking to boost recovery and support long-term performance.

The Most Important Recovery Tip: Start Where You Are

When it’s time to return to your workouts, be honest with yourself:

• Are you still sore? If so, ease back in gradually.

• Did you overestimate your current ability level? No worries! Scale back and build up intentionally from there.

The best workout isn’t the one that leaves you needing two weeks off to recover—it’s the one you can return to the next day (or at least a couple of days later). Consistency beats intensity every time.

A Balanced Start to 2025

If you’ve approached the New Year with intention and avoided overdoing it, congratulations—you’re off to a great start! But if you’ve pushed a little too hard, that’s okay too. Recovery is your chance to recalibrate and keep moving forward.

As always, my hope for you is to live a life you love without giving up the things that bring you joy. Here’s to starting the year strong, balanced, and ready for whatever comes next!