3 Ways to Recover After Your Workout

3 Ways to Recover After Your Workout

If you have been pushing yourself during your workout, without making sure you rest and recover, you may be experiencing results that don’t feel all that good. By giving your body time to restore itself, you are giving yourself the best chance at coming back stronger and reducing the risk of injury. Consider some of our best practices to improve your workout recovery time and get stronger every day.

1) Get more rest.

Getting a good night’s sleep is essential to your overall health, both mentally and physically. But you might be missing one of the benefits of sleep to your post-workout recovery if you aren’t getting enough rest. You want to be sure you get seven to eight hours of sleep, which will help you with your workout performance and your recovery time. If you are the type to exercise or train earlier in the day, take a short twenty-minute nap a couple of hours after your workout, which won’t get in the way of your nocturnal sleep.

2) Improve your protein intake.

Protein helps the body in a variety of ways, and the benefits of protein vary based on the time you are eating it. For example, eating protein right before bed, such as Greek yogurt, which is rich in protein as well as dairy, can help your muscles repair while you sleep. Having protein in during the morning can help rebuild your muscles and give you an energy boost for the day. If you haven’t eaten for a while since finishing your workout, make sure you get a protein boost afterward between 20-50 grams, based on your weight. Chocolate milk makes for a great post-workout snack.

3) Drink plenty of fluids.

Any athlete or individual with an active exercise lifestyle knows that hydration is essential to your body’s wellbeing. Having a proper amount of water before and after a workout helps prevent dehydration. Many people have water before a workout but forget to do it afterward, which can lead to dehydration. If you sweat excessively during your workout, replacing the fluids in your body is even more essential. 

These simple tips we have listed above are the easiest ways to make sure you recover after a workout and reduce soreness. Keep in mind though as you continue to push yourself during your workouts, some soreness is expected. Raw Fitness offers personalized coaching sessions to get you to your best physical self.

How Our New Online Program Fits with Our Principles

How Our New Online Program Fits with Our Principles

At Raw Fitness, we’ve developed a competitive online program to help our customers to stay fit through this unanticipated pandemic. Our Raw Fitness Online training service brings the expertise and dedication of our trainers right into your home.

We adjusted to COVID quickly, but that’s not the only reason to maintain this kind of customized home training program for those who want to avoid making their fitness plans a casualty of coronavirus closures.

Customized Training

Even when we primarily used our Raw Fitness training center, our fitness training was always highly customized to the individual. Instead of running a big commercial gym with hundreds of machines and generic floor plans, we have specialized in running a boutique gym with small group training classes and resources for the individual workout.

In a sense, that fits with the online option that we’re offering, because it allows our trainers to really focus on one person at the time. For example, one thing we’ve learned is that it’s important to fit someone’s schedule. That can be easier to do with an online platform than it is with facility scheduling – especially if you do it the right way!

Understanding Key Challenges

At the end of the day, so much of fitness training involves understanding the triggers and keys that will either propel a person forward, along with knowing about the barriers and obstacles that can move them back or stop their progress.

Our trainers have experience – as those who have struggled with obstacles like cancer or disease, sedentary lifestyle, manic work schedules, and more. So we know how to break through these bad patterns and vicious cycles and enable our clients to go beyond, to thrive in whatever environment they are. 


As people continue to fear a very transmissible virus with few feasible treatment options, you’ll hear people saying that ‘gyms are dead.’

Gyms are not dead – what’s temporarily out of fashion is the idea that you’ll go in and rub shoulders with 100 or more people … the need for gyms and fitness training is still here.

By migrating temporarily to an online platform, we help you to keep yourself healthy in two very critical ways – first, by practicing the right kind of social distancing – and second, by maintaining resources that will help you preserve mobility, longevity, and overall health through better fitness every day. Talk to us about how this works so that you can stay fit through the pandemic without missing a beat. 

Gym Etiquette Creates Positive Training Environment

Gym Etiquette Creates Positive Training Environment

Gyms come in a myriad of forms and with a wide range of options for people who enjoy exercising and working out. Whatever the size or scope of a gym may, they share a common value of gym etiquette. Gym etiquette is merely the value system in which members and clients adopt while working out and using a facility in order to keep the environment healthy and positive for all staff and clients.

While gym etiquette has a core of common practices that are shared by most all types of gyms, there are more specific practices that are targeted to niche specific gym businesses. Personal training gyms that have specific focuses require a more unique form of etiquette practices, as opposed to the large multi use gyms.

Etiquette At Personal Training Gyms

Personal training gyms such as Raw Fitness, center around providing one on one training and instructions that offers clients the benefits of personalized exercise and health plans. Since this instruction can be given in common areas where multiple trainers are working with their clients, there is a more specific type of etiquette that is adopted in order to keep the experience positive for everyone involved.

Familiarize Yourself With Posted Expectations

Regardless of if you are a personal fitness gym rookie, or a seasoned client who is well versed in the exercise style, there could be common mistakes that you are unknowingly making. While gym typically post rules and expectations, some of the etiquette rules for personal gyms are unspoken. Fortunately, there are a few tips to keep in mind that will make your experience go smoothly when working out at a personal training facility.

Be Punctual And Ready To Workout

As in any personal training session or exercise class, being on time is key, not only does being prompt show that you value your trainers time, it also is essential to your gaining the most value from your session. If you are late for your sessions, your trainer’s plan for your routine is altered, and you may even be disruption others if you are coming in late.

Silence All Phones

Properly storing items, such as cell phones will help you and your trainer remain on track during your workout. Phones should be turned off, or volume muted, even if they are stowed in specific storage area. Noisy notifications and ring tones can easily throw both trainer and client off task, causing interruptions for your session as well as those around you.

Be Aware Of Others Space

Personal awareness, and awareness of others around you is also important to gym etiquette. Be considerate of others space, know where you are and be aware of the space you will be using. While you may want to socialize with someone near you, remember that their time is valuable as well, and any socializing should be kept to a minimum or postponed until after the workout to ensure everyone gains the most from their experience.

Remember, personal training gyms involve individualized training sessions that require communication between trainer and client. Respecting this time is key to getting the best results.

Does your life currently feel overwhelming?

Does your life currently feel overwhelming?

When you get overwhelmed, what is your gut reaction? 

Is it, A:  to close everyone off and hide in a dark corner? 

Or, B: do you step back, take a breath, and figure out how to deal with the problem?

If you answered ‘A’, you’re not alone, but this blog is for you. I want you to know that YOU are capable of “doing hard things.” Remember, every setback is a setup for a comeback, and you are a comeback champion. 

Ok, so now that you believe you can accomplish whatever difficult situation life hands you with today, let’s give you some practical advice that you can put into play right now when it comes to your health and fitness.

If you are particularly overwhelmed about just getting to the gym, here’s a few tips on how you can increase your daily activity by adding a few small habits:

  1. Park your car farther away than normal when you get to work or the grocery store. Every step really does counts!
  2. Take the stairs! Pretend the elevators are broken at least once a day and you’ve got no other choice but to take the stairs. 
  3. Get up and MOVE (10 squats/jumping jacks/push-ups…) when you’re watching TV, on commercials, or at least every 30 minutes.


If eating healthy, meal prep, and nutrition in general overwhelms you, here’s what I would do:

  1. Understand that we all started somewhere in our learning journey. Changing habits takes education, and you’re on the right course to learn how to take control of your meals. Give yourself time to learn, and never stop learning.
  2. A lot of us struggle to get breakfast in the morning. I know that I need to have something ready to grab as I’m on the way out the door, because I like to sleep until the very last moment possible. One of my go-to, easy, AND healthy breakfasts are egg muffins. Prep them on a Sunday, then pop them in the microwave for 20 seconds and you’re good to go. That recipe is in our E-Book of Recipes. 
  3. Ask For Help! We are here as your guides through this health and wellness journey. We weren’t born with all the answers, and neither were you. So, let us teach you what we’ve learned, and maybe you can teach us something in return 🙂


Anytime you’re overwhelmed, pause a moment and take a few deep breaths. I know it sounds silly, but it works. It really helps to re-prioritize your problems and find solutions. I once had a manager that told me: “Come to me with any problem, but I hope you have an idea for a solution.” What I took from that was that I actually might have some idea of what to do, and I was strong and smart enough to prioritize a solution. Remember, you can do the hard things life that has in store.

You’re now ready to take on the day and tackle whatever life throws at you!

Overcoming Gym Related Anxiety

Overcoming Gym Related Anxiety

Hopefully you have visited our gym or perhaps even this website because you have worthy fitness goals.

Perhaps you are one of the many people who may feel anything from a light case of butterflies walking into a gym environment, all the way up to a full blown panic. Or perhaps it's somewhere in between.

The obtrusive thoughts of: "what if I look stupid?", or "what if I can't do it?", or even "what if my muscles start to burn and I get out of breath and I don't like the way it feels?" can be a much more negative experience than the workout itself. 

So whether you are highly debilitated by this, or it just steals a little of your joy, the encouraging reality is that we have the capacity to learn and grow and change as humans.

You, as many have before you including myself, can overcome this and not let is stand in the way of you making your comeback, whatever that may look like for you.

Would 10 minutes of your time be too much to ask in order to launch you into some serious forward momentum in dealing with your anxieties, both in the gym and out?

Good! Because I actually only need 6. Check out the video below and as always, we welcome any comments you feel comfortable bringing to the table.