You do not get fitter in the gym. You get fitter recovering from it.
Plateaus are rarely a training problem — they are a recovery problem wearing a training costume. These are the three mistakes we correct most on the floor.
1. Skipping the cool-down
Sprinting to the showers spikes next-day soreness. Five minutes of easy movement plus two long exhales per minute drops your heart rate and starts the parasympathetic shift. Our classes programme it in — stay for it.
2. Under-fuelling the window
You do not need a shake within thirty seconds, but you do need protein and carbs within a few hours. Members who eat properly after evening sessions sleep deeper and test stronger. Keep it simple: palm-and-a-half of protein, two fists of carbs.
3. Treating every day like test day
Hard-easy beats hard-hard. Alternate intense days with yoga, swimming or a walk — our timetable is built for exactly that rhythm.
- Cool down five minutes, every session
- Protein plus carbs within a few hours
- One full rest day per week, minimum
- Sleep seven-plus hours; track it for a month
