“I Think I Overdid It. I Need to Stop.”
We hear this all the time. Whether it’s starting a new workout, adding more walks, or trying a new activity—people often assume they’ve pushed too hard and should back off.
But is that really what’s going on?
There’s some truth to doing too much too soon. But that doesn’t always mean you need to stop. More often than not, the issue isn’t overuse—it’s being underprepared or underrecovered.
That shift in perspective is powerful. Instead of avoiding activity, you can focus on gradual progress, recovery, and building resilience. Feeling underprepared is totally normal—it’s part of being active and adapting to something new.
🥾 A Real-Life Example
Recently, I ran into this myself.
Lexington had an unusual stretch of snow and ice, but I wasn’t about to miss my hikes. I bundled up in snow boots that kept my feet dry—but had zero support. For weeks, I stomped around in them for one- to two-hour walks.
Not surprisingly, my right foot started hurting.
Did I overdo it and need to stop? Honestly… I don’t think so.
I was just underprepared for that type of terrain and movement. Instead of quitting, I turned to the same recovery checklist I’ve used with clients for years—to make sure my body had what it needed to bounce back.
And now you can use it too 👇
✅ Your Recovery Checklist
Before cutting back on a new activity, check in with these four key areas. You might just need a few small tweaks.
1️⃣ Fuel Your Body 🍗
Recovery and adaptation require fuel—especially protein. If you’re under-eating, your body doesn’t have the resources to rebuild and get stronger.
Ask yourself:
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Am I eating enough throughout the day to support recovery?
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Am I getting around 0.7–1 gram of protein per pound of body weight?
2️⃣ Prioritize Sleep 😴
Sleep is when your body repairs tissues, stores energy, and adapts to stress. If you’re not getting 7–9 hours consistently, recovery takes a hit.
Ask yourself:
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Am I getting 7–9 hours of sleep most nights?
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Could I improve my sleep setup—less screen time, darker room, better routine?
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Am I having caffeine or alcohol too close to bedtime?
3️⃣ Manage Life Stress 🌿
Stress is stress—whether it’s mental or physical. Too much of it = poor recovery.
Ask yourself:
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Am I feeling mentally or emotionally drained?
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Do I have stress management tools—like time outside, deep breathing, or good convos with friends?
4️⃣ Stay Active 🚶
Movement increases blood flow, reduces stiffness, and speeds up recovery. Staying active (even lightly) can help discomfort from turning into bigger issues.
Ask yourself:
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Am I moving daily, even if it’s just light activity?
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Can I include gentle stretching, walking, or mobility work on rest days?
🔄 Adjust, Don’t Quit
If most boxes are checked, you likely don’t need to stop—just adjust a bit.
Try this:
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Instead of hiking every day, go every third day
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Swap an intense workout for something lighter
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Add gentle movement on recovery days instead of doing nothing
🔍 The Bigger Picture
After 14 years of coaching, one thing is crystal clear:
People who stay active recover faster and adapt better.
People who are sedentary tend to struggle more with recovery and feel stiffer overall.
Pain or discomfort doesn’t always mean you did something wrong. Sometimes, your body’s just saying, “I need more support.”
By fueling well, sleeping better, managing stress, and keeping your body moving—you set yourself up for long-term resilience 💪
So next time you feel a little off after a new challenge, don’t panic. You’re not broken. You’re just adjusting.
Run through the checklist, make small changes, and keep going.
Your body’s built for this—it just needs the right tools and a little patience ❤️
📅 Ready to Move Smarter?
If you’re looking to stay active, strong, and resilient, we can help.
📅 Book a Free Consultation at Enhancing Life Personal Training and learn how to train smarter, recover better, and keep progressing.
