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The Best Form of Recovery is...
Hey <<First Name>>,

If I told you that the best form of recovery wasn't your foam roller, massage therapist or favorite chocolate protein shake, would you believe me? Although those tools can offer benefits, the best form of recovery is actually, drum roll please... sleep.

While this may not be shocking news to some, many people (myself included 🙋🏾) don't always practice good sleeping habits. On a scale of 1-10, I'd rate my sleep habits at about a 6. Although I'm averaging 7 hours (or less) every night, I know my body could benefit from 8 hours (or more), especially after exercise. 

Here's Why: According to Fatigue Science, a lack of sleep can impact motor function, muscle recovery, injury risk and reaction times - all areas that are important for fitness enthusiasts. That means even if you're doing the most effective workout plan in the world, you may jeopardize getting the results you want if you don't get enough sleep. 

<<First Name>>, on a scale of 1-10, how would you rank your sleep habits? Do you get at least 7 hours every night? Do you have a wind down routine? Do you sleep with your gadgets far away from your bed? 

If you want to improve your sleep routine - and your recovery, I challenge you to pick 1 or 2 areas you can change THIS WEEK. Whether it's sticking to a set bedtime, setting the temperature in your room to 65 degrees, or shutting off all lights and screens before sleeping, small steps can make a big difference. If you'd like to learn more about the impacts of sleep on recovery (and life in general), check out the resources below.  If you have tips you'd like to share with me, respond to this email or DM me on Instagram @cityfitgirls. 

Happy Sleeping, 

Takia
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Meal Prep: Add Some Color To Your Lunch This Week

It's Meal Prep Monday and this week's recipes are packed with lots of flavors, colors, and seasonal ingredients. Check out the recipes below for inspiration:
Your Workouts For The Week
Ready to build more strength? Add these workouts to your routine.  Meet-Ups: Join us for a group run or workout. Here's what's on our calendar: 
  • Denver: Details Coming Soon! 
  • Philadelphia: Meet Wednesday @ 6:30PM at Dilworth Park for a 3-5 mile run. 

What We're Reading: How To Ask For Help 😟 + USWNT Wins 2019 World Cup 🇺🇸

The United Stated Women's National Soccer team beat the Netherlands 2-0 in the World Cup Final. Learn more about their win (and their fight for equal pay) below.  [Photo: Richard Martin, Presse Sports via USA TODAY Sports]
Thanks for reading City Fit Girls Newsletter #187. We'll see you next Monday! In the meantime, follow us on social media using the links below. 
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