7 Day Recovery Reset Challenge

by David Gillick - former Olympian athlete

" My old coach used to always say, recovery is the secret weapon. I'll be honest… I used to think, 'nah, just train harder and more often.' But it didn't take long to realise, he was right. Recovery is where you actually reap the rewards of all the hard work. It doesn't matter if you're a pro or just starting out, looking after your body and listening to it is key. And like training, consistency matters. The good news? It doesn't have to take hours, simple, practical habits go a long way. "

1

Sleep is everything

No sleep = no gains. Simple. Aim for 7-9 hours per night, I know it's hard but trust me your body will thank you!

2

Eat right after exercise

Carbs and protein to help recover and repair whilst also refuelling the body to go again. Increase veg to help boost the immune system too! If training regularly, make sure you are fuelling and refuelling consistently.

3

Epsom Salts Baths

Great for relaxing and I find it helps me sleep better too. Powerful magnesium to help relax tired muscles, and a warm bath, even 10 minutes goes a long way, I always feel better after a soak!

4

Muscle Rubs

Post-exercise Ultrapure Ice-Cold Menthol Gel hits just right. My legs love it and in particular, my feet. You feel the recovery kicking in straight away!

5

Foam rolling and self-massage

5–10 mins, slow and controlled. Not a torture session. Roll on some Ultrapure Essential Oil Muscle Rub whilst stretching or rolling to help soothe muscles is a great addition also!

6

Easy days EASY

Listen to your body…if feeling tired, don't be afraid to pull back and give yourself an easy day or even a lighter session.

Recovery is key, it's where all your progress comes from. Train hard but recover harder!

Watch David Gillick's Recovery Tips

See the challenge in action

Download Your Free Recovery Challenge Sheet

Print it off, stick it on your fridge, and track your 7 days. Consistency is key for optimum results.

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