Preparing for and recovering from a workout is as important as the workout itself. If you want to maximize the benefits of your fitness program and minimize risks of injury, warming up and breathing properly while moving fluidly through your fullest range of motion is essential. Getting plenty of rest and understanding your body’s need for recovery are also critical to long-term sustained fitness and health. As you demand more and more of your body, you’ll need to remember to:


In the realm of fitness, understanding how to breathe and brace correctly holds paramount importance. Mastering these techniques is a vital skill that enables you to minimize energy leaks during loaded movements, safeguard your back from potential injuries, and facilitate efficient energy transfer essential for safe and effective weightlifting. In our dedicated breathing and bracing fitness section, we delve into the intricacies of these practices, providing comprehensive guidance and expert tips…

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In Between

In the realm of fitness, the time between workout sessions offers a golden opportunity to invest in your overall well-being. Utilizing this in-between period wisely can significantly enhance your physical and mental recovery. Soft tissue work, such as foam rolling and using a lacrosse ball, plays a crucial role in nurturing your body’s relaxation and recovery. By engaging these practices, you activate your parasympathetic nervous system, promoting a sense of calm and aiding in unwinding after a long day…

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Of all the methods of recovery to help mitigate cumulative fatigue, sleep trumps them all. Lack of sleep will inevitably lead to a decrease in performance and an increase in cortisol, and a decrease in testosterone. Sub-optimal sleep also leads to fat gain and weight loss (in the form of muscle)! Most athletes generally need 8 hours of quality sleep/night; however, everyone is different, and some people do just fine with 6, while others need 10. You should sleep the appropriate amount to where you feel rested and able to train again; you will not always feel pumped to go to the gym…

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No matter how much preparation, foam rolling, and proper movement patterns you apply, if you are consistently training hard, your chances of getting injured at some point during your fitness career are high. In a 2017 study by Stronger by Science, roughly ⅔ of all men polled had suffered at least one acute injury in their lifting career, while ½ of all women suffered an acute injury during theirs. If you do get injured make sure and seek the appropriate medical attention, adjust your goals, continue to train around your injury, and seek the emotional support of members of your gym and the CAL community.

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