The Perfect “Day Off” As an Athlete: Rest, Recover, Repeat

At CORTS, we know how much you pour into your sport. The early lifts, the long practices, the back-to-back matches, it’s nonstop. But here’s the thing: the best athletes don’t just train hard, they recover hard too. A day off isn’t a lazy day, it’s a strategy. It’s when you restore your body, reset your mind, and do the little things that make a big impact.

Here’s how to build the perfect day off.

9:00 AM — Sleep In (But Not Too Late)

You earned it. Let your body rest, no alarms at 5AM today. But don’t sleep the day away either. Getting up around 9 keeps your rhythm strong and leaves room for everything else you need to reset.

9:30 AM — Move & Matcha

Start with a light stretch to wake your body up. Nothing fancy, just movement that feels good. Then throw on your favorite hoodie and take a walk to grab a coffee or matcha. It’s the perfect moment to clear your head, breathe, and reconnect with yourself.

10:30 AM — Fuel Up Right

Back home, it’s time to refuel. As an athlete, your breakfast needs to do more than just taste good. You want high-protein, high-fiber, and plenty of carbs to help your body recover and stay energized all day.

One breakfast we love?
Avocado toast
Eggs
Turkey bacon
Fresh fruit

It’s balanced, satisfying, and exactly what your body needs to bounce back strong. This is how athletes brunch, with purpose.

12:00 PM — Friend Time = Recovery Too

Spend time with your people, not everything has to be about performance. Whether you’re laying out by the pool, watching film, flipping through a book, or grabbing lunch with friends, this is where mental recovery happens.

3:00 PM — Team Recovery Session

When it’s time to get serious, recovery turns on. Head to your facility or trainer and rotate through your go-to methods:

Dry needling
Cupping
Contrast baths (hello, ice + heat)

This is what takes care of your joints, muscles, and longevity.

5:30 PM — The Everything Shower

Back home, it’s time for the moment.
You know the one:
Hair wash
Shave
Exfoliate
Face mask
Clean girl reset

Throw on a fresh set, light a candle, scroll for a bit… and feel human again.

6:30 PM — Chill Night In (or Out)

Dinner with teammates. Movie night. Hanging out with your person. Whatever fills your cup, do that. Social connection is part of athletic wellness too.

8:30 PM — Wind Down for a 5AM Lift

You’ve got goals. So yes, it’s early to bed, because tomorrow you’re back on the grind. But tonight? You gave your body exactly what it needed.

Quick Hits: Athlete Day-Off Musts

Walk + fresh air
Nourishing meals
Body recovery session
Time with friends
The “everything” shower
Early bedtime

Your off days are just as important as your on days. Treat them like part of your training.
Tag us @cortsofficial and show us how you reset on your days off.

[SHOP PERFORMANCE-WEAR →]
Because recovery looks good on you.