If You Don’t Sweat, Does It Count?
Go Hard or Go Home?
Many people believe a workout only counts if it's intense, makes you sweat, and leaves you sore.
This mindset is especially common among former athletes and competitive women.
But if pushing too hard has ever led to burnout or injury, it's time to rethink your approach.
Why This Matters
Being healthy isn’t just about having a high level of fitness. It’s about staying strong, avoiding injuries, and preventing burnout. Finding the right balance between workouts, rest, and recovery ensures that you never get unnecessarily sidelined!
FITNESS SIMPLIFIED
If You Don’t Sweat, Does It Count?
The answer might surprise you.
Fitness Tip for Increasing Your Overall Fitness
Make time for active recovery
Fitness isn’t just about intense workouts.
A strong, healthy body relies on six key components:
1. Muscular strength
2. Cardiovascular stamina
3. Balance
4. Flexibility
5. Coordination
6. Power
Lighter workouts (that might only focus on flexibility and balance) will help you train harder on tough days.
This balance reduces injury risk and improves overall fitness.
Try the exercise below on an active recovery day.
It won’t leave you breathless, but it will make a difference!
Single-Leg Deadlift to Figure-4 Stretch
- Start by holding onto something sturdy as you hinge forward at the waist while balancing on one leg. Over time, try using less support to challenge your balance.
- Keep a slight bend in your standing knee. Do not lock it out while hinging forward.
- As you return to standing, cross the back leg over your opposite knee into a figure-four stretch in front of you.
Extra tip: Do 6-8 reps per side. If your hip is way too tight to pull up into the figure-4 position, you can simply cross your ankle over your opposite shin instead of up on the knee.
Did You Know...
- Light movement helps you recover faster! Activities like walking, dynamic stretching, balancing, and foam rolling can reduce soreness better than complete rest.
- Workout intensity affects recovery needs. A 45-minute heavy lifting session requires more active recovery than a short bodyweight workout.
- Overtraining signs include constant fatigue, achiness, recurring injuries, lowered immune system, trouble sleeping, and stalled progress. If you notice these, your body needs more recovery.
NUTRITION SIMPLIFIED
The BEST nutrition for workout recovery is probably simpler than you think.
Nutrition Tip of The Week
Eat a meal with PROtein + PROduce + complex carb + healthy fat within 1-2 hours after your hardest workouts
No need for fancy pre or post workout shakes!
Just focus on eating a balanced meal that includes:
- PROtein
- PROduce
- Other complex carb (like whole grains)
- Healthy fats
The harder and more intense your workout, the more important this meal becomes.
If you sweat a lot or push your muscles hard, getting enough protein and carbs will help your body recover faster.
Otherwise, stick to regular, well-balanced PRO-filled meals throughout the day to support overall recovery and energy levels.
Sheet Pan Sausage, Peppers, & Potatoes
More post-workout meal ideas:
- Smoothies are great if you won’t have access to a full meal for 3-5 hours after your workout
- 2-3 egg veggie scramble with whole grain toast is a good post-workout breakfast
- Quinoa, old fashioned oats, barley, whole grain rice and potatoes are all excellent sources of non-produce complex carbs
MINDSET SIMPLIFIED
Overcoming the All-or-Nothing Mindset
On active recovery days, you might not sweat, feel sore, or breathe hard.
And that’s okay!
Lighter workouts are just as important as the intense ones.
They help your body recover, prevent injuries, and keep you moving.
Trust that these sessions are enough to support your progress.
You may need to remind yourself frequently to be “content” with the valuable work you’ve done.
Mindset Tip of The Week
Embrace training contentment on active recovery days
THE TAKEAWAY
All six aspects of your fitness are equally important. Prioritizing lighter movement, good nutrition, and rest will help you stay strong, avoid injuries, and make real progress over time.
- Make time for active recovery
- Eat a meal with PROtein + PROduce + complex carb + healthy fat within 1-2 hours after your hardest workouts
- Embrace training contentment
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 374 : Renew Your Energy With These Simple Habits (+ Ditch All or Nothing Thinking)
Ep 336 : The All or Nothing Sabotage: Secret Hacks Eliminate it for Good
Ep 277: Debunking High Intensity Workout Myths
SPECIAL RESOURCE
Looking for something a little more intense? Try THIS 20 MIN FAT BURNING Workout for Beginners.
Don’t forget to buffer this workout with one of my other flexibility routines for great recovery!
20 MIN FAT BURNING WORKOUT FOR BEGINNERS
Until next week... Be strong
