post workout recovery

Post-Workout Recovery 101: How To Get Back In The Gym Faster

Maintaining a healthy lifestyle through daily exercise is a must; especially if you spend the majority of your time in an office setting. However, with every workout done properly comes a series of sore and stiff muscles; leaving you slightly immobile for a few days. That doesn’t have to be the case. There are a few things you can do to speed up your recovery outside of the gym, improving the overall quality of your gym workout.

Here’s how:

1. Incorporate chocolate!

Turns out, chocolate can be good for you after all; especially in the form of chocolate milk as a post-workout snack. You don’t have to feel guilty about consuming a little bit of chocolate after your gym workout as the protein help your muscles recover faster.

2. Get enough peaceful rest

Not only does enough sleep help your mind function properly throughout the day, it’s also linked to protein synthesis which helps your muscles recover faster. So make sure you get enough beauty sleep in to look good inside and outside of the gym.

Read: 6 Summer Weight-Loss Tips

3. Implement plenty of protein

This relates to consuming enough protein pre-workout, post-workout, in your breakfast, and right before bed. Protein is great for rebuilding muscles; helping you get rid of the soreness faster. So don’t be shy, protein is good for you!

4. Consume tart cherry juice

Hydration is important, but if you can fill up on something tasty, why not? Tart cherry juice might help reduce the swelling that occurs from injuring muscles. It’s a win-win situation. So instead of dealing with the pain, why not consume a tasty tart cherry drink.

5. Remember to stretch

Stretching, in any sense, is great for maximising your workout and prevent unnecessary injuries. However, stretching may also relieve some of the pain from a post-workout session. According to Barbara Bolotte, IFBB pro, “Make sure you allot at least 20 minutes after a workout to cool down and stretch. If you don’t plan for it, you are more likely to skip it.”

Read: Boxing Nutrition: What You Should Be Eating

Why not join one of our fun boxing classes to improve your overall health and fitness levels. You won’t regret it!

weight loss tips

6 Summer Weight-Loss Tips

With the beginning of summer only a few days away, it’s about time to get your booty back into shape the healthy kind of way. Although there are so many quick fixes on the market, they rarely give you lasting results; leaving you feeling frustrated and completely miserable. However, there are a few helpful ways of kick starting your summer weight-loss regime in the most healthy and effective ways possible.

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What you SHOULD be eating

The most fundamental rule to follow, when partaking in any type of exercise regime, is following a healthy diet in order to maintain high health and fitness levels. Boxing, in this particular case, requires large energy reserves in order to approach your opponent head-on without feeling as if you’re about to pass out. This is where eating the right kind of foods will benefit you in more ways than one – particularly if you’re not used to working out regularly.

So what is it you SHOULD be eating?

1. Yogurt

As one of the most versatile foods you can eat on a healthy ‘diet’, yogurt contains the necessary Vitamin B, proteins, and calcium to consume as a pre-workout snack. You can add yogurt to your smoothies, opt for freezing them into ice lollies or eat it straight out of the tub – whichever method your heart desires.

2. Flaxseed

Used for providing plenty of energy, Flaxseed is a great source of Omega 3 fatty acids which can be added to your pre-workout smoothies, your post-workout cereal snacks, coating for your evening portion of chicken, or even in your ice-cream (for those days when you need a treat without feeling too guilty) Known as the ‘good ‘ fats, Flaxseed is an all-rounder when it comes to healthy eating.

3. Oatmeal

If you enjoy working out early mornings, you may want to consider adding oatmeal to your shopping list. By offering the fiber and energy necessary to maintain a healthy, energised lifestyle, oatmeal is an excellent breakfast choice for any boxer. Add a few slices of apple and a hint of cinnamon to enhance the flavour and you’re ready to roll.

Read: 5 Tips For Cleaning Your Boxing Gloves

4. Beans

Eat as many beans as your body allows as they contain very little amounts of fat and calories – yet provides more than enough energy to get you through the day. Remember, as your body recovers, you’ll need to eat foods that will fill you up and replace the energy you’ve used. So don’t be afraid to add beans to your mid-day salad or healthy dinner.

5. Peppers

If you’re not a big fan of peppers, opt for disguising them in your soups or sauces, but don’t leave them out of the mix. They provide plenty of Vitamin C as well as antioxidants to keep your body fighting fit throughout your health and fitness journey. At the end of the day, that’s what will keep you on track and help you gain strength.

6. Salmon

As one of the healthier choices when it comes to eating fish, salmon helps your body build the lean muscle every boxer or athlete hopes to gain. Salmon contains Omega 3 fatty acids as well as plenty of protein to provide the necessary energy in order to give it your all during a strenuous workout.

7. Don’t forget to hydrate often

Drinking plenty of water will boost your energy levels by replacing the water you’ve lost during a workout session. It’s also a healthy way, if consumed in moderate amounts, to encourage weight-loss. Consuming adequate amounts of water boosts your body’s metabolism and keeps you healthy in more ways than one.


The main goal of eating healthy is to increase your performance in the ring or on the gym floor, as well as to decrease your recovery time. The last thing you want is to feel sluggish when it’s time to give it your all and experience the pain of post-workout muscles for longer than you should. So make the choice to be healthy for yourself. You won’t regret it.