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More about challenge of the month August 2020

We will continue building good habits by planning improvements. So the exercise schedule you created in July challenge will be a exercise and recovery schedule.

Per Olsson, Strength stairs


Planned thoughtfully.


  • Keeping it simple makes it easier to succeed.
  • If you plan recovery in your day and do this on a week and daily basis the probability goes up for you to reach your long term goals.
  • It is a simple task to write an exercise and recovery schedule.


Continuing the second half of 2020 with a challenge of planning your recovery on top of exercise. With two purposes, reflect on what you have already done and achieved and take the tidbits and create a schedule to follow and communicate to your surroundings.

The change is as usual advantageously made together with colleagues, schoolmates, friends or family. The changes you make should be at a level so that it feels positive and it should motivate for more improvements and changes where possible.

Target group

You who want to create more structure in your life and who wants to get more out of your exercise and recovery, creating your conditions to ta conscious steps to sustainable health.


Begin by, if you have been following the challenges here , taking a look in your diary what worked and how you recovered (what days, what you did and for how long). Take that information and think through for a moment what your personal recovery program for the next 8 weeks would look like.

If you want to make it really easy, you can just write for example Recovery Tuesdays / Thursdays / Sundays, it is also a plan and if that is what is sustainable then leave it at that level for the time being. Otherwise, you can read on and work on a more detailed plan.

What you first need to decide is how much time it can take on top of exercise and how many / what days of the week you plan to schedule recovery sessions. Does it work with your family is something you need to consider.

After you decide how much time it can take, it is time to decide which recovery methods (massage, meditation, yoga, stretching and so on) you consider. Then sit down and do a weekly schedule where you print out what day and what exercise you should do that day.

When you have made your own program, preferably planned together with others, it is good if you show it to your surroundings so you can get an acceptance and understanding that you are spending time on your sustainable health. Also to get support and maybe even a training buddy who wants to hang out and exercise together?

Do you have more examples of simple activities to make your exercise and recovery programs in a simple way, please share as a comment below or in social media with the hashtag #challengeofthemonth #plannedthoughtfully #strengthstairs.


  • Keep it simple, keep writing a diary in connection with exercise and recovery and it will become part of the activities and sustainable over time.
  • Be patient and reflect over a slightly longer period so what you possibly change is tested properly.
  • Try to follow your program and adjust during your journey if needed.
  • Share thoughts, what fuels your success or something that has been challenging as a comment below or in social media with the hashtag #challengeofthemonth #registermore #strengthstairs
  • Be happy with the little things in the beginning, there will be more challenges.

Back to Challenge of the month for more challenges.