Ask anyone who has been to a [solidcore] class – the next day (and even the second day) soreness is real. How [solidcore] breaks down the muscle fibers in your body means this high-intensity, low-impact workout is sure to have results. But, the work done in class is only part of the formula; prioritizing recovery after a [solidcore] class is key to becoming the strongest version of yourself. Check out our post-workout recovery tips for the best ways to help with muscle soreness relief and physical health.

To get the best benefits of a [solidcore] class, hear from our experts to help your body properly recover after class.

nutrition: help your muscles grow after [solidcore]’s strength training workout

You’ve probably heard your coach mention muscle failure in class before. That’s because the goal of any [solidcore] class is to reach the controlled stage of muscle failure. Exercises in this Pilates-inspired reformer workout class target the type 1, slow twitch muscle fibers – when these are being broken down, the impulses that fire throughout the nervous system cause the muscle to twitch and shake.  

With this process, it is important to replenish your body with the right nutrients to help aid the process of muscle growth. Recovery nutrition is key to proper recovery. Clinical Dietitian Mallory Morgan, MS, RD, CNSC, emphasized the importance of putting the right foods in your body following a strength training workout class.

Proper nutrition and hydration are key for recovery after [solidcore]’s strength training group fitness class.
Proper nutrition and hydration are key for recovery after [solidcore]’s strength training group fitness class.

“It is super important to replenish with both carbohydrates and protein following a workout,” said Mallory. “Carbohydrates are a major fuel for muscles and protein is an important post-exercise nutrient to build and repair muscles. Choose whole grain carbohydrates and lean proteins at meal times to support your workout.”

Some examples Mallory provided of balanced meals include:

  •  Salmon with rice
  • Cottage cheese and fruit
  • Grilled chicken
  • Turkey sandwich
  • Egg sandwich with an English muffin

As for when it is best to consume protein to help with recovery, Mallory said the closer to the end of the class, the better.

“Protein helps to build and repair our muscles after the muscles are stressed,” said Mallory. “Try to consume both protein and carbohydrate within 1-2 hours of training.”

Lastly, nutrition looks different to everybody. Consider your own goals and needs when discovering what recovery nutrition works best for you. For more individualized plans, Mallory suggests working with a registered dietitian to help you understand your body and its needs. 

hydration: part of [solidcore]’s formula for fitness success

You’ve heard plenty of coaches, athletes, or doctors speak to the importance of staying hydrated before, during, and after workouts. But how does staying properly hydrated aid in the recovery process?

Staying hydrated before, during, and after a [solidcore] class will aid in the process of recovery.
More than just an important life source, water plays a vital role in the same protein synthesis when rebuilding muscle after a [solidcore] class. In order for the muscles to rebuild and grow, the muscles themselves need to be properly hydrated. When your body is dehydrated or lacking water, the heart has to work harder to pump blood – which leads to overall fatigue and reduces motivation.

As with all recovery, hydration looks different for everyone. Be sure to listen to your body and try to start hydrating before class starts, while also ensuring you are drinking enough water during and after class as well. 

high intensity, low impact: how to properly stretch after this safe and effective workout

Stretching out your body isn’t just important before class; stretching your body after class helps the muscles to properly recover and has multiple benefits. Adding in stretching can help build an effective cool-down routine that helps aid the process of recovery.

Stretching out the muscles helps keep them flexible, strong, and healthy. It ensures that the joints maintain a safe range of motion – without stretching, the muscles will shorten and remain tight for longer periods of time.

If muscles are not properly stretched, they may not be able to perform at their maximum potential when they are activated during a [solidcore] class. So what are some of the best stretches and methods to help the fatigued muscles after class?

  • Prioritize stretching areas such as the shoulders, hip flexors, and calves that may be most strained after class
  • Foam rolling will help alleviate tightness and density in the muscle, enabling the muscle to lengthen out much easier throughout a static stretch. Don’t have a foam roll? Try a sturdy water bottle, tennis ball, or towel. 
  • Everyone’s body is different – listen to what areas need more attention and take your time slowly stretching the muscles out to aid in recovery.


active recovery during rest periods: sleep and muscle recovery

On top of nutrition, hydration, and stretching: sleep plays a major role in recovery. After a long day or tough class, the best thing for your body is getting a great night’s sleep.

Great news: one of the [solidcore] benefits is more restorative and deeper sleep. The most effective form of recovery is sleep, so enjoy those zzz’s and let those muscles repair and rebuild. 

Adequate sleep also helps promote optimal function of the immune system. Keeping your body healthy is key to making sure you get the most out of your workout and perform at your best. 

recognizing your needs: finding what works for you to best recover after high-intensity core workouts

The low-impact exercises you see in a [solidcore] class are meant to challenge you and help you become the strongest version of yourself. From prenatal exercise to returning to a workout after recovering from injury, there’s a place under the blue lights for everyone at the different stages of their exercise journey.

With that, recovery will look different for everyone. While it is key to stay properly hydrated, have an awareness of nutrition, and know what areas to stretch after class, each body will have different needs in order to properly recover. Find a pattern that works for you and your schedule, and feel free to talk to a coach or trusted source if you need assistance in your recovery journey. 

Ready to join the [community] and unlock the strongest version of yourself? Check out some [solidcore] new client specials to begin your journey under the blue lights.