Hey everyone,

I’ve been thinking a lot lately about how we approach training — especially from that mile-high view, over longer periods of time.

As coaches, we love to see people working hard. Showing up, pushing themselves, getting after it. There’s a certain energy that comes with that, and it’s a big part of what makes training fun and rewarding.

But every now and then, the numbers stop going up. “Max” efforts feel out of reach. The small aches you’ve been ignoring start to show up in everyday movement.

In those moments, many of us think: “I just need to push harder.”
And sometimes, that works… until it doesn’t.

What if it was never a lack of effort?

What if it’s a lack of recovery?

This month, let’s take a step back and focus on something that doesn’t always get the attention it deserves — the role of recovery, rest days, and finding the right rhythm in your training.

- Coach Mo

Rest - the missing piece?

The American College of Sports Medicine continues to emphasize a key idea:

Fitness doesn’t just happen during workouts — it happens during recovery.

Some key takeaways from current guidelines:

• Most adults should aim for 150+ minutes of activity per week, spread out across days
• Strength training should be done at least 2 days per week with rest between sessions
• During higher training loads, 1–2 rest days per week is recommended

In other words:

Your body needs rhythm — not just effort.

How much is too much?

You might be thinking: okay, I get it — rest is important. But how do I know when I’m doing too much?‍

Most people want a number, but the answer will vary from person to person — and even from season to season.

You’re probably doing too much if:‍

• Your workouts are starting to feel harder instead of more consistent
• You’re always sore or dealing with nagging aches
• Your energy is low, even before you start training
• Your sleep or mood is taking a hit
• You feel like you “have to” push through instead of feeling ready

On the flip side, you’re likely in a good place if:

• You feel challenged, but not crushed
• You recover within a day or two
• Your energy is relatively stable
• You can stay consistent week to week

What does “rest” look like?

Rest doesn’t always mean doing nothing.

There are two types:

1. Full Rest Days
No structured training — just normal daily movement.

2. Active Recovery Days
Low-intensity movement like:
• walking
• light cycling
• mobility work
• easy cardio (think conversational pace)

This keeps blood flowing without adding more stress. Good rest can be the difference between big gains and big plateaus.

“The goal isn’t to do the most — it’s to do what moves you forward.”

Take care of your recovery this week — your next workout will thank you.

‍