Après Sweat:13 Simple Ways to Rest & Reset

T R U V A N I ’ S G U I D E T O :

A R E A L - W O R L D G U I D E T O R E C O V E R I N G A F T E R A H A R D W O R K O U T

( O R , Y A K N O W , J U S T A L O N G D A Y )

Never underestimate the power of pressing pause.

Vani HariFOUNDER - TRUVANI

We hear it all the time...about the importance of

staying active.

...of getting your heart rate up.

...of breaking a sweat.

And it makes sense.

After all, the benefits of regular exercise are

well-documented, and pretty impressive (weight

management, disease prevention, increased

energy... yes, please).

But what about the benefits of slowing down?

Now, if there are any couch potatoes out there

reading this, don’t get too excited…

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We’re not talking about gluing yourself to the couch

while binge-watching British cooking shows. Or giving

yourself a free pass to sit at your desk for hours on end

without any breaks.

The focus of this guide...is recovery.

Ask any professional athlete (or, more realistically,

Google it...), and you’ll find that in addition to a rigorous

workout regiment, most of them also stick to a very

structured post-workout rest and recovery routine.

Why?

(Spoiler alert: nope, they don’t just happen to really like

ice baths…)

They have these recovery methods in place because

they understand that giving your body proper time to

reset and refresh is an important part of making it

stronger.

And it turns out, the same goes for your mind, mood, and

general wellbeing, too…

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Sure, how Tom Brady recovers after a demanding day of

practice and training might look di�erent than how a

stay-at-home mom recovers after an omg-how-is-it-only-10-am,

counting-down-the-minutes-til-the-kids’-bedtime kind of day

(fewer ice baths...more chilled wine), but both of them benefit

from making it part of their daily routines.

So whether you’re an avid yogi, a first-time mom, a (probably

very vocal) CrossFit enthusiast, or any activity level in

between...we have a message for you:

You deserve a regular reset.

Which is why we’ve gathered some of our favorite post-activity

recovery habits for every lifestyle.

Because reclaiming your energy is about more than just letting

yourself recharge.

It’s about getting yourself to a place where you look forward to

doing it all again tomorrow...but better.

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The Guide at a Glance:

F O R T H E : I N T E N S E W O R K O U TYou know your way around an Orange Theory class. Your fitness routine isn’t random...it’s something you put serious thought into. Your recovery should be, too.

F O R T H E : M O D E R A T E W O R K O U TYou get those steps in...and usually break a sweat in the process.

F O R T H E : U N I N T E N T I O N A L “ L I F E ” W O R K O U TYou don’t have to go to the gym regularly to be in need of a reset. Whether it’s #MomLife, or just Life-Life...busy days can be draining.

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Unintentional “Life” WorkoutF O R T H E

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Pop Quiz: does running errands count as cardio?

(If you didn’t immediately answer “yes,” we’ll just go ahead and

assume you’re some sort of self-disciplined unicorn who’s

never gone into Target for toothpaste, only to wander out hours

later in a daze, having purchased approximately 35 completely

unrelated items...thank you for coming to our Ted Talk...)

The reality is, being active doesn’t always have to mean “going

to the gym.”

Sometimes life is its own workout.

Things like...

� Decluttering your closet.

� Helping a friend move.

� Gardening.

� Cleaning your house.

� Potty training a toddler (go ahead and name a more intense

resistance training...we’ll wait).

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Y E S , Y O U D O D E S E R V E T O R E S T

It can be tempting when you’re not participating in a

traditional fitness routine to brush o� the idea of “rest and

recovery.” But that attitude won’t do you any favors.

Remember that your body (not-to-mention, your Mom

brain) can still benefit from a break!

Your Recipe for Recovery:

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L O O K I N W A R D

Writing down a few things you’re grateful for at the end of

each day and/or briefly meditating is one of the healthiest

habits you can commit to. Not only are you gaining some

immediate perspective on your hectic day, you’re also

pushing yourself to be present...something we’re willing to

bet you don’t do often enough.

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S O A K U P S O M E S T R E S S R E L I E F

There’s nothing quite like a warm, relaxing bath to help

you reset. Our DIY Recovery Bath is loaded with

nourishing, recovery-friendly ingredients...perfect for

ditching the stress of a long day and cutting through some

of that brain fog. Try it:

• 3 Truvani Turmeric tablets

• 1 scoop of Truvani Marine Collagen

• ½ cup of apple cider vinegar

• 2 cups of Epsom salts

• 4 drops of essential oil of your choice

Add all ingredients to warm bath, and enjoy.

DIRECTIONS:

INGREDIENTS:

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Moderate WorkoutF O R T H E

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When it comes to fitness recommendations, “150 minutes a week of

moderate-intensity-exercise” has long-been the gold standard

according to just about every medical professional, and it’s easy to

see why.

It’s realistic for most people, proven e�ective, and most

importantly...it’s versatile.

A moderate workout for you might mean playing basketball with

your kids for 20 minutes before dinner is done.

But for someone else, it could mean walking two miles before work.

Or doing jumping jacks twice a day for 10 minutes (the minimum

time needed to get cardiovascular benefits from exercise)

The idea is to find what works for you, so you can make it a point to

squeeze some deliberate exercise into your routine as often as

possible.

Things like...

� Yoga

� A jog in your neighborhood

� Pilates

� Hiking with friends

� Biking to work| 1 1

F I N D Y O U R B A L A N C E

Staying active is important, but so is your mental health.

Stress can wreak havoc on everything from your mood to

your workout. One simple way to keep it in check?

Listen to your body…

That might mean limiting your ca�eine intake on days

when you exercise.

Or paying attention to that weird post-workout pain

instead of just ignoring it.

Or even keeping a pack of gum on you, which has been

shown to promote relaxation.

Your Recipe for Recovery:

When it comes to fitness recommendations, “150 minutes a week of

moderate-intensity-exercise” has long-been the gold standard

according to just about every medical professional, and it’s easy to

see why.

It’s realistic for most people, proven e�ective, and most

importantly...it’s versatile.

A moderate workout for you might mean playing basketball with

your kids for 20 minutes before dinner is done.

But for someone else, it could mean walking two miles before work.

Or doing jumping jacks twice a day for 10 minutes (the minimum

time needed to get cardiovascular benefits from exercise)

The idea is to find what works for you, so you can make it a point to

squeeze some deliberate exercise into your routine as often as

possible.

Things like...

� Yoga

� A jog in your neighborhood

� Pilates

� Hiking with friends

� Biking to work

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S T A Y F L E X I B L E

Don’t underestimate the power of a post-workout

stretch. When you wrap up at the gym or get in from a

jog, develop the habit of using a foam roller and doing

some simple floor stretches for a few minutes. You’ll be

pleasantly surprised to discover that a little recovery

really can go a long way!

Challenge yourself to do this after every workout for an

entire week, and before you know it, it’ll feel like just

another part of your routine.

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E A T F O R W E L L N E S S

Moving your body is only part of the

equation when it comes to maintaining a

healthy lifestyle. What you eat can be just

as important, especially right after a

workout. Aim for healthy carbs and

proteins, which can help your body

maintain energy and rebuild muscle tissue.

Looking to indulge? Our La Vie En Rose

Smoothie is nutrient-rich and Insta-worthy…

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La Vie En Rose Smoothie

• 1 banana

• ½ small raw beet, peeled & cubed

• 1 cup frozen strawberries

• 1 cup rose water

• 1 tablespoon peanut butter

• 1 tablespoon Truvani Vanilla Protein Powder

• mint & roses for garnish

INGREDIENTS:

DIRECTIONS:

1. Combine banana, beet, strawberries, rose water, peanut butter & Truvani Vanilla Protein Powder. Blend until smooth.

2. Garnish with mint & rose petals.

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Treat yourself to homemade rose water...it’s

surprisingly easy! Simply pour 2 cups of hot

water over 1 cup of rose petals. Let sit for 10

minutes, and voilà.

Feelin’ Fancy?

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Intense WorkoutF O R T H E

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Maybe you play a recreational sport. Or work with a personal

trainer. Or maybe one of your so-called “friends” dragged you to

a class at Barry’s Bootcamp. Whatever the case…

Committing to any vigorous fitness program requires some

serious mental stamina. So if you go through the trouble of

challenging yourself and pushing your body, shouldn’t you make

sure to see it through?

Enter: recovery.

Doing an intense workout and then not maintaining a recovery

routine is basically the fitness equivalent of brushing your teeth

after every meal...but never flossing. A lot of us simply don’t think

of post-workout recovery as “important” enough to prioritize.

But the truth is, being intentional (and consistent) about recovery

after intense workouts is one of the best ways to set yourself up

for long term fitness success.

Things like...

� Marathon running

� Bodybuilding

� Long distance cycling

� Interval training

� Mountain climbing

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B R A V E T H E C O L D

Ice baths, or contrast water therapy, can help prevent

muscle soreness and injury by constricting blood

vessels. Try it for yourself during your next

post-exercise shower. Switch between 2 minutes of hot

water and 30 seconds of cold water. Repeat four times

with about a minute of normal temperatures between

hot and cold.

Your Recipe for Recovery:

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E X P L O R E Y O U R O P T I O N S

Stretching. Foam rolling. Rest. These are the bread-and-butter

of recovery. But if you feel like venturing out of your comfort

zone, consider these more intense options: cryotherapy (think:

ice bath, but high tech); infrared sauna (promotes relaxation

and pain relief); cupping (deep-tissue suctioning that facilitates

healing...and temporarily leaves large red circles on the skin).

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R E F U E L R E S P O N S I B LY

If you’re serious about taking your recovery as seriously as you

take your training...it means being mindful about what you eat

after exercising. Nutrient-rich, protein-packed options are your

best bet. Processed junk (yes, even processed junk that

appears to be “natural”) will only stress your system out more,

especially after a particularly high-intensity workout.

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Rabbit Food Smoothie

• 1 Scoop Truvani Collagen

• 1 cup coconut water

• ¼ big avocado

• 2 kiwis, peeled

• 1 banana

• 1 cup organic baby spinach

• ½ cup ice

INGREDIENTS:

DIRECTIONS:Combine all ingredients in the blender, blend

until smooth. Enjoy!

Here’s our pick for a delicious, antioxidant-loaded

recovery smoothie you can whip up in just a couple of

minutes:

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All of UsF O R

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Finally, regardless of your fitness level, there are some lifestyle habits are just universally beneficial.

These simple, often-overlooked daily practices have the power to help us recover from the everyday stress

of adult-ing, so we can show up even stronger tomorrow.

It can be easy (...not-to-mention, convenient) to minimize the importance of sleep in our adult lives.

It’s “wasted time,” we rationalize. “There’s just sooo much to doooo,” we collectively whine.

But here’s the thing: pulling an all-nighter doesn’t make you more productive.

Trying to convince yourself that you only need 4 hours of sleep each night, when you really need 9, doesn’t

do anything but stress your body out.

As a society, we’ve eagerly accepted (and glorified) the idea that trading sleep for productivity is some kind

of clever lifehack. We wear our self-imposed tiredness like a badge of honor.

But it’s time to face the music, folks...and prioritize catching those Z’s.

Get reacquainted with whatever healthy sleep routine works best for you (no electronics a couple of hours

before bed; keeping your bedroom totally dark; reading, etc.) and then do your best to stick to it.

Your body (and mind, and relationships, and work, and pretty much just all of the things…) will thank you.

S L E E P

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H Y D R A T E

Much like sleep, the idea of “drinking more water” has

been thrown around so often, that many of us tune it

out. But it’s worth revisiting.

Staying hydrated throughout the day can help

improve everything from organ functions and the

appearance of skin, to weight management and

muscle movement.

Remembering to refill your bottle might seem

impossible, especially on those extra busy days. But a

good rule of thumb is to drink eight 8-oz. glasses of

water each day.

Apps like Daily Water make it even easier for you to

stay consistent.

https://itunes.apple.com/us/app/daily-water-drink-reminder/id466387763?mt=8

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S E L F - C A R E

How do we put this gently?

...don’t be a martyr.

It doesn’t matter how much you have on your plate or how busy you

are, you always have a responsibility to yourself...

To acknowledge and meet your needs.

To reset.

To recover.

To put.yourself.first.

Start by carving out just a few minutes every day to focus on being

present. This might mean turning your phone o� for 15 minutes. Or

going for a solo walk outside.

The importance of self-care isn’t rooted in lavish spa treatments or

shopping sprees.

It’s simply a matter of taking the time to rediscover what makes you

feel present and balanced and alive...and then deliberately doing

more of it.

Much like sleep, the idea of “drinking more water” has

been thrown around so often, that many of us tune it

out. But it’s worth revisiting.

Staying hydrated throughout the day can help

improve everything from organ functions and the

appearance of skin, to weight management and

muscle movement.

Remembering to refill your bottle might seem

impossible, especially on those extra busy days. But a

good rule of thumb is to drink eight 8-oz. glasses of

water each day.

Apps like Daily Water make it even easier for you to

stay consistent.

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The key to post-fitness recovery —regardless of the workout— is to strive for balance.

Think about a bank account…

If you keep withdrawing from it, day after day, and never deposit anything, it’s eventually

going to be depleted, right? Maybe even overdrawn?

The same is true with your body.

The regular practice of exercise is hugely beneficial…but only when it’s balanced out with a

healthy dose of R&R.

It comes down to this:

Give as much as you take.

…Give your body the time it needs to recover and reset after breaking a sweat.

…And give yourself the time you need to recover and reset after conquering a stressful day.

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Truvani Tastemakers weigh in...

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Discover for yourself how Truvani’s line of obsessively-pure products can help fuel your own rest and recovery routine...

E X P L O R E R E C I P E Shttps://www.truvani.com/recipes| 3 0