December 31st marks not just the end of a busy month, but the conclusion of another year of hard work and growth. As the New Year begins, I’m taking a moment to prioritize something we often overlook—recovery.
With a busy Christmas behind us and New Year’s celebrations marking the end of the year, I haven’t had time to write a full blog, but instead of stressing to get one out, I’ve decided to focus on my own recovery—both physical and mental.
You’re still getting something this month, and we’ll return at the end of January with our usual updates on what our team has been up to in the gym. For now, let’s dive into why recovery should be a priority as we head into 2025 and set our sights on new goals.
Recovery Is Not a Weakness
Taking time to recover doesn’t mean you’re slacking. Recovery is when your body adapts, repairs, and grows stronger. Whether you’re a weightlifter, strongman competitor, or part of the general population, rest is a critical component of performance.
Training breaks your body down; recovery builds it back up, better than before.
As we step into the new year, it’s worth treating recovery with the same intention you bring to your training sessions. Just as you plan your workouts, schedule your recovery to ensure progress continues throughout the year.
Active vs. Passive Recovery
In the literature, there are two primary types of recovery: active and passive. Both play crucial roles in optimizing performance and well-being.
Passive Recovery:
What it is: Complete rest.
Why it’s important: Passive recovery is essential for nervous system repair and mental health. Quality sleep, mindfulness, or even simply enjoying a good book can restore resilience and mental clarity.
Active Recovery:
What it is: Low-intensity activity designed to promote blood flow and recovery.
Why it’s important: Activities like walking, mobility drills, or light swimming can enhance circulation, reduce stiffness, and speed up recovery from tough sessions.
Most people focus on active recovery because it feels productive, but don’t underestimate the power of proper rest. As you plan your training for 2025, aim to strike a balance between active and passive recovery, Incorporate both into your routine, and don't hesitate to give passive recovery the attention it deserves. Have a nap or two!
The Recovery Checklist
Want to make the most of your downtime? Focus on these key recovery pillars:
Sleep: Your body’s ultimate repair mechanism. Aim for 7-9 hours of quality sleep per night and try to be consistent with your sleep and wake times (I usually give myself a 1 hour window for both during the week). Make it a priority as your schedule ramps back up after the holidays.
Nutrition: Fuel recovery with nutrient-dense foods. The indulgences of the festive season will be behind us. You can still have cake, but a focus on getting enough protein and micronutrients to support muscle repair and immune health is probably worth while.
Hydration: Training or not, hydration is essential for recovery. Keep water intake consistent to aid your body’s processes.
Stress Management: Stress can stall recovery and progress. As you tackle the challenges of a new year, incorporate mindfulness, light stretching, or even deep breathing exercises to manage cortisol levels. A couple of minutes of nasal breathing can do wonders.
Connection: Recovery isn’t only physical. Spending quality time with loved ones isn't just enjoyable—it restores mental energy and reminds you of the 'why' behind your training goals. For me, it's making my kids proud—that time together is invaluable and in the past I’ve certainly lost sight of that at times.
The Training Analogy
Think of recovery as a slingshot. The farther back you pull it (rest and recover), the more explosive and focused your return will be. Ignoring recovery is like trying to shoot the slingshot without pulling it back at all—you’ll go nowhere fast.
Closing Thoughts
As the festive season wraps up, give yourself the gift of recovery.
Use this time to rest, reconnect, and refuel—not just for the demands of training but for the challenges and opportunities of the year ahead.
Remember, progress is forged in the fire of training but tempered in the cool embrace of recovery. Train hard, rest harder, and let’s make 2025 your strongest year yet.
We’ll return to our regular blog programming at the end of January, sharing updates on the incredible progress our clients have been making. Until then, enjoy the holidays and take care of yourself.
Happy New Year! Let’s hit 2025 refreshed, recharged, and ready to conquer new challenges
Until next time
Adam