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It's perfectly normal to feel sore and exhausted, Queen! 

It means you're pushing hard in your workouts and testing your body with new movements and intensity. 

If you’re feeling sore, here are my top tips for recovery:

FLUIDS:  It seems obvious, but keeping your body hydrated is the best way to combat muscle soreness. Make sure you’re consuming plenty of water to replace what you’ve lost while pushing yourself through these tough workouts.

SLEEP:  Sleep is crucial when it comes to immune function, recovery, mood, metabolism, and everything in between - it’s especially important while you’re pushing your body and recovering from these tough workouts. Make sure you’re getting enough sleep; at least 7 hours works best for me.

REST:  Make sure you take your full rest day at least once per week. It’s essential that you give your body time to recuperate.

STRETCH:  If you’re feeling tight and tender, a gentle stretch session is great to improve mobility. I have filmed a full stretch routine which you can find in the “Extras” section of the online platform.

FOAM ROLL:  A great alternative to a massage is a foam roller! If you don’t have one, you can find one for cheap on Amazon. Use this device to stretch and roll your muscles - it's especially great along your legs and hip flexors. If you’re new to foam rolling, jump on YouTube to look up a tutorial.

EPSOM SALTS:  Epsom salts are full of magnesium, which is beneficial for muscle recovery. Run yourself a nice warm bath and then pop in a handful or two of Epsom salts. Soak for at least 20 minutes for best results.

WALK IT OUT:  If you’re really stiff, moving to warm up your muscles can greatly help. Go for a light walk; just 20 or 30 minutes will get your blood flowing.

PRIORITIZE PROTEIN:  Protein is essential for muscle recovery - if you’re struggling to finish all of your meals, please prioritize protein! What do I mean? If you can’t eat your whole meal, start with your protein, then eat until you’re full. This is the best option for you until your hunger increases as we progress through the challenge.


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