If there is one hashtag that makes me really angry, it’s #NoDaysOff.

  1. Don’t be stupid.
  2. Don’t be naive.
  3. You’re not cool.
  4. Take a fucking day off.

Over-training is a hazard, especially for those who are inexperienced or new to the lifestyle… and if you had experience, you would be smart to take days off. Rest and recovery is part of being fit and healthy and if you aren’t doing that, you aren’t doing it right.


WHY you should take a fucking day off:
This is when your body is adapting to the stress of exercise— replenishing its energy stores and repairing damaged tissues. If you never let it recover properly, your body will continue breaking down from intensive exercise and regeneration cannot occur. Aim to take at least one day off a week to let your body rest properly— besides, there is more to life than working out and worrying about your fitness. You’re not going to get out of shape after a few days off.

WHEN you should take a day off:

  • When you are constantly sore.
  • When exercise leaves you exhausted instead of energized.
  • When you see lack of results, no progression, poor performance and/or a plateau.
  • When you are experiencing elevated resting heart rate.
  • You’re health is deteriorating and you’re getting sick frequently.
  • You have trouble falling asleep and have a loss of appetite.
  • Loss of motivation.
  • Mood changes (depression, irritability, etc)

WHAT you should do on your days off:

  • Active Recovery: Low intensity exercises such as the elliptical after a hard workout to cool down or take an active rest day and go walk your dog. Sometimes when your muscles are extremely sore and tight, it feels really good to do some low intensity cardio like an easy bike ride around the park to loosen it up.
  • Total Recovery: Nothing. Do nothing at all a.k.a. don’t fucking workout. But you may pay a visit to your RMT or use a foam-roller.
  • Nutrition: Eat the right foods to replenish your body.
  • Sleep: your body does incredible things when you are asleep.

Yes, I know few do use the #NoDaysOff hastag to imply that they have “no wasted day” or not wasting a single day in their lives (wrong hashtag?), but that’s not the case for many. So please people, take a day off!

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