Rest days...many people hate them. If you're one of those people, we are hoping with a little shift in perspective, we can help you grow to love them. If you already love them, we can help you optimize them over time. Being one of the more popular points of contention with our clients, we'd like to address some of the frequently asked questions on the topic: Do you really need to have a rest day? How many do you need? Are you going to lose all your fitness if you take a day off? ...etc Below we'll walk you through our recommendations for rest days and the why's behind them. Whether you are trying to lose weight or improve performance it may seem counter-intuitive to take a break, but rest days are an ESSENTIAL part of any training program, just like sleep is. A rest day is a day where you take a break from training and allow your body time to recover. Although you may be resting, your body certainly is not. Rest days give your body an opportunity to replenish its energy stores and a chance to repair the muscle tissues that are used and broken down during your workouts. Still Not Convinced? Here are a few more reasons why you should be taking multiple rest days per week: Reduced risk of injury Decreased inflammation Better sleep Stronger immune system Weight loss Motivation to get back to the gym the next day

For most of us, read non CrossFit Games athletes, spending several hours in the gym on a daily basis is NOT a necessity. High training volume, without proper rest, leads to elevated stress hormones which can actually make losing weight or leaning out HARDER. It also taxes our immune and adrenal systems.

Think about a “less is more” approach. Unless you're a professional athlete or getting paid to workout for 4+ hours a day, then getting in 3-5 one hour workouts per week is MORE than enough. In addition to that, if you're getting 8-10k steps per day then you have your daily activity level where we ideally want it to be.

Something important to keep in mind, a workout doesn't necessarily have to take place in a gym. Swimming, biking, hiking, playing recreational sports, dance, walking etc are all forms of fitness and exercise. They count toward that 3-5 total each week and will also attribute to your daily step goals.

If you are one of those people getting paid to workout for multiple hours per day, then recovery is even more important to help keep you on your a-game. Recovery should be at the top of your list alongside sleep, nutrition, and of course those killer workouts.

Two Complete Rest Days Per Week

Only while we rest can our body adapt to compensate for the stress we’ve put on it from training. In other words, R E C O V E R.

In a perfect world, 2 complete rest days per week is where you will get the most benefit. This doesn't mean go on a 5 mile run and call it a rest day. It means truly R E S T. Take a book outside and read, grab lunch with a friend, listen to music, go for a walk, stretch, have a spa day, etc. However you choose to spend your rest day, it shouldn't be strenuous on your body.

Recovery is what enables fitness and strength. Training and rest periods are complementary. You need both. The better your recovery, the more frequently and more intensely you can train.

Not convinced? Give it a try for one month and see how you feel! Based on the many client testimonies we have seen from incorporating a rest day, we are sure you won't be disappointed.