Activity Level: 5 - 7 days a week/athlete

SworkTeam Athlete

You’re a true #FitForLife champion
Let’s replenish your mind and body.

Getting Started With Sworkit: Advanced

Do you allow for adequate rest and recovery between workouts?


Excellent job! You’re really improving your quality of life.

Rest and recovery not only gives your body a chance to repair and gain strength between workouts. It also helps you repair and strengthen yourself mentally.


OK, let’s explore a few simple fixes to get some R&R in your plan.

If you’re concerned that downtime equals wasted time, don’t be. Your body is busy reloading glucose stores, building muscle fibers, and allowing your osteoblast cells to maintain or replenish your bone tissue.

Here are a few tips to mentally and physically recover like the champ you are:

  • Listen to your body – Rest doesn’t mean complete inactivity. If you have an injury, serious illness or are uncharacteristically fatigued, you may need complete downtime. But rest generally means staying mobile while giving your body (and mind) a break from super strenuous activities.
  • Rotate – Feel free to alternate between working different muscle groups (think upper body vs leg day) or different workout types (yoga vs a kettlebell workout). If you’re a runner or cyclist, give a strength training workout a try. If your answer to “do you even lift, bro?” is “all day, ery’day” take a look at some stretching or cardio workouts to improve flexibility and heart health.
  • Take a mental break – You already know that sleep, hydration, and good nutrition are important. But did you also know your brain uses more energy than any of your other organs? That means it’s literally burning energy just thinking. And if you’re balancing a taxing mental load with a rigorous physical one you might be overdoing it. Recharge with a bit of meditation, journaling, a creative hobby, or a walk in nature.

Are you struggling to maintain healthy relationships? #ItsComplicated


Know that you’re not alone. Let’s take a look at what might be happening.

Perhaps you’re really into fitness and your partner, family, or close friends aren’t. Or maybe you’ve been told you’re “obsessing” over your fitness activity of choice and excluding people in your life.

Either way, addressing the issue is the best bet. Here are a few ways to tackle these tough topics:

  • Talk it out – When someone we care about doesn’t support our health and fitness goals it can make life difficult. Maybe you or your partner start lashing out, blaming, teasing, guilting, or ridicule. However, those tactics aren’t helpful. Instead, openly discuss your feelings along with a few resolutions.
  • Compromise – If your fitness habits are seen as obsessive or neglectful, try a compromise. For example:
    – Instead of a four-hour daily workout session, agree to three hours or 5 days a week. Or, instead of training for eight marathons a year, perhaps limit the number to six.
    – Ask your partner, friend, or family member to join you for part or all of your workouts once or a few times a week
    – Try a new fitness experience together. Take turns doing something the other person likes.
    The point is to make fitness a healthy part of your life and your relationships when possible.
  • Consult a professional – Seeking professional help can be beneficial if you’re not sure how to effectively communicate your thoughts or come to an agreement.


Wonderful! Keep up the great ‘swork

Hundreds of studies have been conducted that show the positive effects healthy relationships can have on your overall quality (and length) of life.

Do you “get back to basics” every so often?


You da’ real MVP. Just know our SworKrew applauds your efforts.

You know “getting back to basics” is not about the next challenge, goal or competition. You realize it’s about (re)sharpening your foundational skills so you’re ready to raise your level of fitness in the future or simply do a physical reset.


Well, it’s not too late to start.

It’s important to remember that great achievements are the result of strong fundamentals.

Take sports as an example. Those incredible plays shown during highlight reel aren’t possible without having the “blocking and tackling” basics dialed in.

The same can be said for any fitness regimen. To get back to basics:

  • Become a trainer – We sometimes realize areas we can improve when we have to teach someone else. We’re not saying you need to become a certified fitness trainer; simply try pairing up with a less-experienced workout partner. Reviewing the basics with them can be beneficial for you as well.
  • Become a trainee – Conversely, you can try working out with someone who’s more experienced than you. This can help you identify weak areas you can work on solo. Or it can push you in unique ways that require you to learn or re-learn techniques you haven’t explored.
  • Become a beginner – Literally. Try beginner workouts. You can always increase your load or repetitions to add intensity should you feel the need. During your workout, the point is keeping your focus on form and function. What muscles are you utilizing? What does this move allow you to do from a functional perspective? Really concentrate on perfecting each movement.