4 steps from Totalfit on how to create your own holistic recovery routine 

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Whether you are an elite athlete or an average fitness enthusiast, there is not much difference in the techniques and routines used for recovery. To begin, here are four key steps to concentrate on.

Step #1 - Prioritize sleep

Your body will see more recovery while you sleep than any other time. If sleep is neglected, recovery is neglected. Many people assume muscle is built in the gym, but this isn’t so, it is only broken down there. During sleep, your body moves the short- term muscle memory to long-term, thus helping you create adaptations to new movements. If you don’t get quality sleep and get enough sleep, you won’t master the skills needed for complex movements. Focus on going to bed and getting up at the same time each day, achieving at least 7–9 hours of sleep.

Step #2 - Pay attention to what you drink and eat

Water is extremely important and Totalfit recommends drinking at least 2 liters of water per day. The human body consists of about 60% water and it is used in all cells, organs, and tissues to maintain functions, protect, and regulate temperature. Water is crutial in digestion, joint lubrication, and nutrient and oxygen distribution.

Whole, organic, and unprocessed food contains all the necessary building blocks and nutrients for depositing all that was withdrawn from our body during exercise. Vitamins, minerals, amino acids, and fatty acids are essential for life. Eating a diet that is well-balanced in these areas will aid in proper recovery. It’s not just the quality of the food that matters, quantity also plays a major role. A person should be acquiring enough calories to aid in the energy recovery process for fueling and refueling the body. It can be difficult to get all the necessary nutrients from only food sources, this is where supplementation can assist. Again, consider quality micronutrients, extra protein, and carbohydrates if needed.

Step #3 - Incorporate mobility exercises and self-myofascial release

The practice of mobility training can prevent muscles from becoming rigid, incapable of movement, and experiencing a general lack of mobility, which could result in potential injury. Mobility training can improve posture, form, and technique, leading to increased strength and power during exercise. 

Get the five recovery methods for your cooldown routine.

Foam rolling, a form of self-myofascial release, is like brushing your teeth but for your muscles. Sore and tight spots in the muscles are like gunk between the teeth. The more you roll, the less ‘gunk’ your body will feel. Aim for at least 10 minutes a day, particularly before and after workouts.

Practical tip from Totalfit: Work up to accumulating a deep squat for at least 5 minutes per day. 

Step #4 Practice mindfulness and meditation

At its core, meditation is the mindful practice of connection to something that is greater, vaster, and deeper than the individual self. It may seem paradoxical, but the path to that connection passes through honest self-reflection. While there are many meditation techniques that look to increase spiritual awareness, they all require an attitude of integrity and authenticity when looking at ourselves and how we view the world. 

Different religions practice meditation in different ways. Some may read and ponder on specific passages from faith books, but mindful practice isn’t limited to any particular faith or religion – anyone can follow a guided meditation. The blessings of spiritual meditation have a ripple effect: as our awareness and spiritual confidence increase, so do our desire and ability to be of benefit to others.

Practical tip from Totalfit: One of the most extensively studied methods to reduce stress is to take a break from technology for at least ten minutes every day, which can greatly aid in your recovery. This will allow you to gain a better viewpoint and empower yourself. 

If you would like to stay committed, focused, and motivated on the journey to optimal health, read the article "More Than Fitness: MINDSET is key to happiness and success".

The journey to optimal health 

will be incomplete without the use of holistic recovery. It is vital for every person to allow their bodies time to recover in order to continue a healthy lifestyle as well as improve their health. Learn what is holistic recovery and why does it matter.