We’re BACK with another episode of The Friday Fix! Take 60 seconds out of your day to learn a new tip you can use to improve your fitness results and get the most out of your training! Check back every week for the newest episode.

The Problem?

“Justin, I don’t understand why I’m not getting results. I work out hard 7 days a week, I eat pretty clean and I am always sore from my workouts because they are so tough.”

There lies the problem. Many people are place all of their efforts into exercise and nutrition, but forget that this fitness thing is a 3-headed monster. The third head is RECOVERY.

Yes, you still need to eat right and train effectively, but you also need to start placing an extremely high priority on your recovery methods.

What’s the Big Deal?

Metaphorically speaking, you’re a boat out in the ocean. You have a propeller with 3 blades that propels you through the water. You are the boat, the water is life. The 3 bladed on the propeller are: Exercise, Nutrition, Recovery.

When all 3 blades on this propeller are in tact and working properly, you’re cutting through the waves. Cruising. It’s wonderful. But what happens if you lose a blade? Your boat is going to slow down, maybe stall. Maybe you eventually sink.

In your boat, you need to make sure all 3 blades stay on your propeller. Don’t forget the third and often forgotten blade – RECOVERY.

The Solution?

You can recovery in many ways and please don’t mistake recovery for laziness. To be quite honest, recovery doesn’t even have to mean inactivity. Here are some basic guidelines of recovery that you can use to your advantage.


  • Meditation
  • Aromatherapy
  • Therapist
  • Life Coach
  • Entertainment (music, movies, shows, etc.)
  • Journaling


  • Massage & Release Techniques
  • Compression Recovery
  • Sauna or Heat Therapy
  • Chiropractic Adjustments
  • Physical Therapy
  • Low Impact, Low Intensity Activities
  • Stretching & Breathing Drills


  • Family Time
  • Church & Prayer
  • Sleep
  • Volunteering

This is not an extensive list by any means, but a general layout of some basic options that you can definitely start your recovery with! Dig deeper and get even better results. Remember, you don’t grow muscle or get any stronger DURING your workouts. The progress is made during the other 23 hours of the day. So make those hours count.