Making Time to Recover and Reset

When it comes to working out, we typically attribute performance improvement to what we do and how often we do it. But what about after class?

When it comes to exercise, we typically attribute performance improvement to what we do and how often we do it. But what about the moments after and between classes? Can they affect in-class performance?

In a word: yes. 

While it’s tempting to adopt a “more is more” attitude, especially for high achievers seeking optimal efficacy, working out harder and more often can be counterproductive. Recovery is as essential to fitness as cardio, strength, flexibility and balance, and has proven to be crucial for increasing the effectiveness of workouts. Read on to learn more about this often overlooked aspect of physical and emotional well-being. 

Physical recovery that builds strength

Rest and recovery doesn’t mean lying prone in front of the television, although that has its place, too. It’s about allowing the body to physically reset. 

While exercise reduces levels of stress hormones (such as cortisol and adrenaline) and produces endorphins, it also creates physical stress on your body. In addition, strenuous exercise creates microscopic tears in the muscles, which the body subsequently rebuilds. 

Giving your body time between workouts allows it to actively heal and return to homeostasis. Moreover, by supplementing your workouts with physical recovery methods such as stretching, massage, light movement and foam rolling, you are priming your body to be stronger and able to perform even better in your next class—while also preventing future injuries or pushing too far.


Adding a mindful approach to recovery

Beyond the physical need to give muscles time to recover, incorporating mental rest into your routine is another way to increase your overall athletic performance. Physical exercise helps reduce mental stress, but exercising relaxation techniques can also calm mind and body. 

Setting aside time to unwind and be rooted in the present is a proven way to help the body recover faster. It also allows escape from the “fight or flight” mode busy individuals often experience as we move through our days in a heightened state of stress. Carving out moments to restore the mind ensures that we stay balanced and optimizes our ability to focus and perform in class—and in the world.

While underscoring the importance of rest is one thing, putting it into practice is another. 


Tips from bande members

Our bande community offers insight and advice about mindful restoration for body and spirit. 

When asked about her approach, member Debbie Palmer says, “a great glass of red wine is the best form of recovery.”

"I try to get a massage once a week, usually on Sundays,” says member Benjie Projansky. “I also try meditation/breathing work. I have a very hard time sitting still so that has been a work in progress. Even just five minutes of it has been helping. Finally, I find that eating helps me so much. I never skip a meal and I have found what foods really fuel me and give me energy.”

"Stretching is key,” says member Kristina Markovic. “I find when I don’t do it, my lower back really tightens up. Steam showers really help the overworked muscles. I’m also a big walker and find it helpful even if my legs are sore." 

“To rest my mind, I like to go for a hike or ski if I’m in the mountains, though there is nothing better than a walk with my husband at the end of a long day”, says bande CEO Rebecca Balyasny.


Bande instructors’ tips for rest and recovery 

For more inspiration, these are some of the ways bande instructors find time to prioritize rest and recovery while balancing their demanding schedules of classes and workouts.

Amanda Jenny says, “I’m all about my ‘me time,’ I like to have a moment where I can let my mind and body rest. I recharge by taking an epsom salt bath, listening to music, or a podcast. As a fitness instructor, it’s my job to give my energy, my attention and my motivation, so it’s important to make sure I have time to give that back to myself each day. On an airplane we’re instructed to put on our own oxygen mask first, before helping others. It’s the same idea for everyday life. You have to fill your cup first!”

“From taking an extra nap or long shower to foam rolling, massages and drinking water (and wine), it's important for me to recognize the difference between normal self-love for my mind and body and indulgences like ice cream or date nights. I have to remind myself that I need and deserve self-care like I need water and food, especially when life gets busy caring for other people as an instructor and parent!” says Nefertiti Thomas. 

Schedule class time to reset and recharge

To make it easier for you to incorporate restoration into your routine, we’ve added more classes that focus on holistic recovery:


Power Yoga at 6pm EST with Nicole 


Flow Yoga with Ariel at 10am EST 

Flow Yoga with Caley Alyssa at 12pm EST 


Flow Yoga with Ariel at 10am EST 

Flow Yoga with Caley Alyssa at 12pm EST 

Stretch and Recover with Nefertiti at 6pm EST 


Flow Yoga with Nicole at 10am EST


Flow Yoga with Julie at 9am EST

Sunday Reset with Ariel at 11:15am EST


Book a class


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