1. FOOD: Once you've emptied your tank in the pool/gym/running track etc. you need to re-charge those batteries. Protein to repair muscled, some sugar (natural) if glycogen depleted (post long aerobic type work) (I always have a banana or dried fruit)and a variety of colour (vegetables) to get all the vitamins, minerals and carbohydrates that you need.If you want to have a treat, make sure it's IN ADDITION to what you NEED in order to recover, don't replace the 500 calorie meal with a 500 calorie chocolate bar. I will do more in-depth post on the most appropriate foods to eat post & pre-training.

2. SLEEP: this is absolutely essential. If you're trying to lose weight and get leaner sleep will help. Getting the right amount of deep sleep cycles in every night allows your body to adapt and reap the benefits of the hard work you have put in. If you are training early mornings too, it is often prudent to have a power nap post-session in order to recover as much as you can through-out the day before your afternoon/evening work-out.

3. MIND: You can't always be switched on to your sport/aims/goals. When working out you need to 100% focus on technique and application yes, but when away from sessions, during off-time, you need to give your brain a rest and switch off, otherwise you'll reach exhaustion way to early in the week. Your capacity to concentrate during sessions will drop massively. Likewise, when it comes to days off and holidays, allow yourself to have a break and don't feel guilty about not training. You'll come back fresher and more motivated for it and not stale. (this relates to my post on treats & balance in general).

4. STRETCH & ROLL: stretching on a daily basis helps lengthen the muscles (increases flexibility) and loosen off tight muscles. Rolling the muscles (you can buy a foam roller) or using a spiky-ball/massage ball/tennis ball on particularly tight spots (trigger points) can help loosen your muscles and clear lactic acid build up. Rolling the quads and IT band can be painful, but it is essential to clear the crap out of your system and get ready to go again! This is also a process that should prevent/decrease the chance of injury,