MINDBODY POST-WORKOUT RECOVERY METHODS THAT OUR GENERAL MANAGER RELIES ON
At Castle Hill Fitness, we’re all about community — and I’ve built my workout routine with that in mind. To keep up with my Monday and Wednesday kickboxing classes with Robert, Tuesday boxing sessions with Caleb, and Friday small group training with Tara, I have to take my recovery just as seriously as the workouts themselves.
Post-workout recovery is key to performance, injury prevention, and feeling good between workouts. The older I get, the more I feel the benefits, and notice when I don’t devote enough time to it. It’s not just about stretching — it’s about giving your body the support it needs to bounce back and keep going strong. If stretching alone isn’t cutting it, and you’re looking for more recovery options, here are some of my go-to methods at Castle Hill Fitness.
NormaTec Compression Therapy: Space-Age Recovery Tools
Think of Normatec like a massage meets sci-fi boots. These dynamic air compression sleeves help increase circulation, reduce soreness, and speed up healing. I love booking this service on rest days and after my final workout of the week — it’s the perfect way to add a little glide to my stride and pep to my step. It’s great for post-leg day, after long runs, or anyone training multiple times per week.
Why it works: Research shows that pneumatic compression can reduce muscle soreness and improve flexibility post-exercise. A 2020 study in Frontiers in Physiology found that intermittent pneumatic compression helped reduce fatigue and clear lactate after strength training. Another study in the Journal of Athletic Training (2015) found that it improved range of motion and perceived recovery after high-intensity workouts.
Pro Tip: Bring your laptop for the best kind of multitasking, it makes for some joyful emailing! Or bring your ear buds and use the time for a guided relaxation, meditation, or an internal body scan – your mind needs to recover too!
Learn more about our Compression Recovery services here.
Inversion Table: Be Kind, Unwind
Sometimes gravity isn’t our friend. If you’re feeling tightness in your lower back or spinal compression, our inversion table gives your body a chance to decompress — literally. A few minutes upside-down can reduce joint pressure and improve spinal alignment.
Never tried one before? You can book a session with one of our Personal Trainers to learn how to use it safely and comfortably.
The Rebounder: Gentle Movement That Works
The Rebounder: Gentle Movement That WorksThe rebounder (mini trampoline) helps activate your lymphatic system, improve circulation, and ease stiffness — all while being low-impact! A quick bounce session helps flush lactic acid and leaves you feeling more energized.
At Castle Hill Fitness, you experience the joy of the rebounder in our weekly REBOUND classes, or on your own! We have rebounders in three different areas of the gym that you can use: in the Stretch Room, and the Chakras and Multisport classrooms. All of our classrooms are available for personal use when classes aren’t in session — go bounce! Pro Tip: If it’s a beautiful day, take a rebounder to enjoy in our upgraded Outdoor Studio!
Power Plate: Shake It Off
If you’ve walked past the Power Plate thinking, “Cool machine, no idea what to do with it,” you’re not alone. This platform uses whole-body vibration to activate muscles, boost circulation, and increase flexibility, making it a powerful tool for warm-ups and cooldowns.
Supervised sessions on the Power Plate can be accessed by booking with one of our Trainers. In order to use the Power Plate unsupervised, members and non-members need to be certified. Certification is completed with 5 supervised sessions and approval by one of our Certified Trainers. Once you are certified, Power Plate usage is included free with your membership, or $30 per session if you are not a member.
Learn more about our Power Plate machine here.
Infrared Sauna: Sweat It Out
The TheraSaunas in each of our locker rooms are another excellent opportunity to relax and restore! As long as you don’t mind getting a little sweaty. Research has shown that Infrared Sauna use after exercise can aid in neuromuscular recovery and reduce muscle soreness. The heat from the infrared lamps stimulates blood circulation, thus enhancing oxygen delivery to the muscle and joints and reducing inflammation. Additionally, the heat helps to relax the muscles and joints, promotes the release of endorphins (that feel-good hormone), and lowers cortisol. All of which results in a more physically and mentally relaxed you!
The Infrared Saunas are available to all our members, as well as class and day pass holders.
Recovery Stacks: Layer Your Tools
I like to “stack” recovery methods throughout the week — and sometimes even within a single session. You don’t need a ton of time to feel the benefits.
Post-Workout Recovery Stacks to Consider Trying:
- 10 minutes on the rebounder, followed by a 30-minute Compression Recovery session.
- 1-3 minutes on the Inversion Table (start on the shorter end if you’re new to it), followed by light foam rolling
- Stretches on the Power Plate before and after your strength workout
- A REBOUND class, followed by a session in our Infrared Sauna
You Deserve to Feel Good After Your Workout Too
The goal of recovery is more than just avoiding soreness—it’s about staying consistent, injury-free, and feeling your best. Taking care of your body between workouts helps you show up stronger for the next one, and sets you up for long-term success in your fitness journey.
