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November 25, 2018: Workout Recovery

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

{Did you miss last week’s GYSTS email? No prob! Go here and scroll to the bottom for a complete archive of all GYSTS emails}

I’m going to be that you’re typically more concerned about working out harder, as opposed to worrying about working too hard. However, it’s common for women to over train. Over training can result in many issues that, along with making you feel fatigued, also inhibit your fitness progress. This week, we’re going to talk about workout recovery that reduces soreness and gets you back on your feet after a hard workout.

What is hypertrophy?

Hypertrophy comes from micro tearing the muscle fibers during your strength training exercises. This is what causes the effects you’re hoping for! As your body repairs the muscle fibers, they grow and increase in strength. Not allowing adequate time for your body to repair the muscles prevents the muscle fibers from growing and limits the strength that can be gained. Even worse, over training can result in fatigue, hormone imbalances, and metabolic issues. Ugh.

So, what if you’re not over training? You still need to read this!

Unless you’re spending over an hour in the gym six-plus days a week, odds are you aren’t over training. But, you could be under recovering! Over training and under recovering have some similar negative effects, including: excess soreness, movement dysfunction, and increased risk of injury. And regardless of your fitness level or goals, under recovering can be detrimental your health and wellness. But what is under recovering?

Under recovering

Under recovering can be summed up like this – devoting insufficient effort and time to recovery from your exercise program. We don’t like to spend time or devote the effort it takes to recover from their workouts. Unfortunately, recovery is as equally important to your fitness level as training.

Here’s the deal, recovery requires proper nutrition, adequate rest, and soft tissue work including foam rolling, massage, myofascial release, etc. Without including these elements in your exercise plan, your workouts will lack intensity, your form and movement may lead to a higher risk of injury, and overall, you’ll move with lower efficiency in the gym and in day to day life.

Regardless of whether you’re a professional athlete or a regular lady who’s just trying to look and feel a little bit better, devoting time each week to proper recovery is an absolute must. While you may not be at risk of over training, we’re all at risk of under recovering.

Next Sunday, we’ll talk about the benefits of something so simple - walking.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,


Kelly Morgan, Ph.D.

Tsirona -

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.