Step into the recovery room

The recovery room is where the tools the experts swear by turn your hard work on the mat into real results. Get ready to repair and replenish like a pro.

• Learn: Are recovery supplements worth it?
• Move: Get loose with our No.1 stretch session
• Eat: A lunch sore muscles will ??
• Walk: Mindful movement for faster recovery

If you don't take breaks, you won't make breakthroughs. Take Luke's advice and don't be scared to do less.

The recovery supplements you actually need

By Angie Asche

Could a supplement that promises to ease muscle pain, reduce fatigue or lower inflammation be the boost your recovery needs?

As someone who uses a small handful of supplements daily, I'm not against them. But I have concerns about how some of them are marketed, who actually benefits from them and quality assurance across the board.

It worries me how many people will take a pill or powder with absolutely no idea what's actually in the product.

Let's chat about what you should watch out for and break down the benefits of some of the most popular recovery supplements .

Invitation: 10-minute stretch break with Sylvia

Need a desk break? Low-intensity movement increases blood flow to your muscles, which clears waste and reduces soreness – helping you come back fresher to that very important thing you have to do.

Feel the difference with Centr's most popular stretching session .

The new recovery recipe your body is craving

You don't need a Ph.D. in molecular biology to nail the perfect recovery meal. Simply combine a protein with plenty of colorful plant foods to check off muscle growth and give yourself a hit of antioxidants to fight inflammation.

Sergio's got everything your body needs right now in his quick Chicken & Veg Harvest Bowl.

Walk this way for better recovery

We tend to think of recovery as physical – stretching sore glutes after leg day, for instance. But your mental recovery is just as important. The stress hormone cortisol can eat into muscle growth, mess with your sleep and leave you feeling fatigued.

Don't leave your mind hanging. Take a guided meditation walk with Michael to reset, stress less and perform better .