Tag Archives: rest days

Happy Triple Threat Thursday!

TTT Project

Welcome to ‪#‎TripleThreatThursday‬! We’ll be sharing a pre-workout tip, a killer workout, and a post workout tip every week.

Pre-Workout Tip: You Are What You Eat (Or Don’t Eat)
Our pre-workout tip today is about what to eat before working out. Reach for a no-carb/low-carb protein shake (skip the fruit) since that will allow you to maintain muscle while promoting fat burning. Get more tips!

Happy Feet Workout: Tuck Jump and Quick Feet Circuit
#‎TTT‬ test time! Can you do this quick feet and tuck jump circuit from Trooper Prince? See a preview of the Trooper Fitness workout!

Post-Workout Tip: Rest The Right Way
Don’t forget the importance of rest days! Use our handy graphic above to find what you should be doing on the days you take it easy. Get more tips!


66% of Americans Make At Least 1 Of These Exercise Mistakes that Lead to Joint Injury. Find Out What They Are

Both fitness fiends and enthusiasts often suffer injuries due to a few mistakes than can, and should be, easily be avoided. Beware of these 7 tips going into your next sweat session to prevent injury and pain.

Doing too much, too quickly

Excitement about a new workout program often causes people to push themselves too hard. It’s easy to get caught up and decide that your 30 minute workout could easily be a 2 hour session, and next thing you know, you have a nagging knee pain. Joint pain and injury commonly occurs when you don’t give your body enough time to adapt to exercise. Start with lighter activity a few times a week, and progress slowly by about 10% per week.

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How to Make the Most Out of Your Rest Days

Rest days are important for allowing your muscles to repair themselves and to allow yourself to feel re-energized– so you  can give your next workout all you’ve got. But, this doesn’t mean you need to sit around on your days off.  Try one of Shay Kostabi’s favorite ways to spend rest days to help yourself rejuvenate.


Photo by: Irish Welcome Tours

Turkish Bathhouse

If you’ve never visited a Turkish Bathhouse before, you’re missing out. A Turkish bath combines steam with hydrotherapy to offer great benefits for your body.  The heat helps to improve circulation, which helps with muscles aches and allows your body to detoxify.  Along with muscle soothing, a Turkish bath will help clarify your skin and encourage relaxation to reduce overall stress.



If you like to get your body moving a bit more on your rest days, yoga is a good option. In addition to relieving stress and improving focus, yoga has great benefits on your body.  Yoga helps improve strength and increases flexibility, which helps improve your workout performance.  A good yoga routine will take your joints through their full range of motion and encourage good posture, which helps prevent injuries and degenerative diseases like arthritis. Try Zander Gladish’s Fusion Yoga, which includes strengthening yoga poses and cardio to benefit your total body.



Photo by Jim Bahn


The great thing about water is that it helps support your body weight – when standing in waist-high water, your body only has to support half of its weight. The result of this is that less stress is put on your joints, reducing your risk of injury.  But, this doesn’t mean that swimming is an easy workout – as water is 12 times as dense as air, your arms and legs are experiencing resistance as you proper yourself through the water, which helps boost strength.



It’s probably no surprise that stretching helps improve flexibility and reduces the risk of injury, but did you know if can also improve your performance?  A review of 23 studies published in the Clinical Journal of Sports Medicine in 2004 found that regular stretching improves athletic performance by helping to improve muscle force and velocity.  However, stretching was actually found to worsen performance when done right before an event, so sticking to stretching post-workout and on rest days is ideal.  Try Shay’s Recovery Flow, a quick routine that will help you take care of your body on your day off.