6 Reasons You Need Scheduled Rest Days

Are you the type of person who's always got something to do? Weightlifting 4 times a week, HIIT twice a week, run 5 days a week, hot yoga class on Thursday and Sunday. Or is that just me? If this is how you schedule yourself on top of work, raising the kid, cleaning the house, and just existing, maybe you need to prioritize rest the same way you prioritize your activities.

For some of us, the idea of sitting down and taking a break is tough to do. But proper rest is essential for repair and growth.

Allowing yourself time to decompress allows your mind and body to rebuild and improves your overall performance in all aspects of life.

What does rest look like? Rest might just be doing less and lounging around. Or, maybe you calculate a massage into your time and money budgets. (Budgeting is a form of self-care too, my friend! It's not all spa days.)

Active rest days can incorporate yoga classes, light walks, or other gentle activities. But, doing too much without time to repair can hinder the results of your hard work. Mentally and physically, the go-go-go method is exhausting.

To maximize the benefits of your fitness training (and to stay sane), you need to schedule rest and stick to your program. There's nothing lazy about rest. Don't judge yourself! Find the balance of doing and not doing and let yourself enjoy both.

What are some benefits of allowing yourself to rest, de-stress, and decompress?

  • Getting Enough Sleep Helps You Repair Muscle and Mind

    Every night, we should strive to get enough sleep. But on rest days, you can allow yourself to sleep in that little bit more. Are you usually up at 6 AM for a workout? Stay in bed. Do you typically go for an afternoon run? Take a nap. Sleep allows muscle fibers to repair. Studies have shown that even a short nap (30 minutes or less) can also help to improve mental agility.

    Muscle doesn't grow by lifting weights. Resistance training causes muscles to break down, and the gains are the subsequent repair. The tissue growth happens when we sleep. So, on a rest day, hit snooze, and see the rewards of your work and your rest!
  • Rest Days for Mental Clarity

    Your mind is a muscle that you flex with every conversation and decision. We want our bodies to repair, but we should put just as much emphasis on mental health. Taking time to unwind gives your brain the ability to shut off for a moment and recharge.

    Recharging doesn't have to be productive either! Don't force yourself to meditate or do anything that is not exactly the nothing your mind needs. If that nothing is catching up with your favorite YouTuber, go for it! What's life without some guilty pleasures?

    Life is stressful in its very nature. Quick decisions, unexpected expenses, challenging training plans. You do a lot. Let yourself have some downtime. Your brain will thank you. Life can wait, I promise.
  • Reduce Inflammation and Nagging Pains

    We're constantly trying to improve, right? Heavier weights, faster speeds, further mileage. The work is worth it, but we can feel it in our bones and joints. Nagging pain, soreness, tenderness, and general inflammation are side effects of training.

    Getting enough rest and scheduling rest days in your program allows your body to heal. Depending on your regimen and the nature of the pain, you might consider scheduling yourself a massage, foam rolling, or practicing yin yoga. Pay attention to your body. It knows what it needs.

  • Better Absorption of Nutrition

    When you're working out, you're burning the food you're eating for fuel. Most people who focus on a healthy workout regimen try to enhance the benefits with a quality diet. Allowing your body a day or two during the week to allocate those nutrients directly to the muscles and bones rather than activity will aid in your body's attempts to repair.

    Have you ever heard of "runner's stomach"? Sometimes, particularly fast runs or long runs can stimulate a fight-or-flight response in the body. Digestion slows or stops to pump more blood to the legs when this happens.

    A day without intense activity allows your body to direct energy to the breakdown and absorption of nutrients.

  • Your Next Workout Will Benefit

    Before a race, runners generally taper down their training program. I typically take two days off from running before a race day. By the time you get out there, you're itching to go, and your mind and body are ready to get back in the game.

    After rest days, you can lift heavier, run faster, and perform better. Fatigue is real, and it's something we often try to ignore. Our bodies can't go at 100% every day - that's not how we're designed. We need the repair and the rebuild just as much as the work.

  • Reduce the Risk of Injury

    The most rigid branch is the first to snap in the wind. An astrology book told me that when I was in high school. It still rings true. Taking a rest day can feel like laziness. We want to reach our step goal. We want to see the pump. We just want to run and forget about the day. We've all been there.

    Injury is generally caused by increased fatigue. Exercise keeps breaking down your body, and it needs ample time to recuperate. Inflamed muscles, tired joints, even a tired mind can increase the risk of injury. If one part of your body is sore or tired, you might overcompensate with improper form. By resting, you give your body the time it needs to get the blood flowing, the nutrients pumping, and the muscle tissue repaired.

Schedule Your Rest Days Like Your Workouts

Don't talk yourself out of it. Stick to your plan and allow yourself to rest. The benefits of proper rest are so essential to your body and mind, no matter what kind of training you're doing.

Take active rest days and full-on lazy days. On an active rest day, you might attend a yoga class or take a long walk. On a "lazy" day, you might curl up in bed, get a massage, meditate, or just watch bad TV. Schedule your rest days sustainably and practically for your body. By doing so, you will see results faster and prevent injuries.

Tranqui-latte plant based superfood golden milk turmeric drink
Superfood drink blend with turmeric
coconut milk, coconut oil, turmeric root, ginger, cardamom, nutmeg blend
a great golden milk drink on its own or add it to your coffee
Blend this golden milk drink with hot water or coffee
the best tasting turmeric drink on the planet
Tranqui-latte plant based superfood golden milk turmeric drink
Superfood drink blend with turmeric
coconut milk, coconut oil, turmeric root, ginger, cardamom, nutmeg blend
a great golden milk drink on its own or add it to your coffee
Blend this golden milk drink with hot water or coffee
the best tasting turmeric drink on the planet

Tranqui-Latte Turmeric Golden Milk


Caffeine Free Superfood


Uplift Florae Tranqui-latte is a plant-based superfood beverage with natural ingredients that help to promote digestion and counteract inflammation. Natural, soothing, caffeine-free herbs and roots taste great while helping to combat inflammation, bloating, and water retention. 

Tough workout left you feeling a little beat up? Sip this golden brew to help ease inflammation and promote recovery.
Big meal left you feeling bogged down? Whip up a tranqui-latte and help move things along.
Feel a tickle in your throat? Make a hot mug of this turmeric and ginger brew to help stave off the cough.

  • VEGAN SUPERFOODS POWDER: All of our formulas are vegan, plant-based, ketogenic diet, and paleo diet-friendly. Our formulas do not contain soy and are non-GMO.
  •  ESSENTIAL FATTY ACID BLEND: Plant-based sources of EFA-rich foods support the brain, immune system, and cardiovascular system. Vegan EFAs help the body absorb and utilize ingredients.
  • CURCUMINOIDS: Turmeric root is a natural source of curcuminoids, antioxidants that may help support your body's inflammatory response.
  • BRAIN SUPPORT: Amla, as known as Indian gooseberry, and saffron are components of the blend. These ingredients may help support cognitive function and memory.
  • MADE IN THE USA: All Uplift Florae products are made in an FDA and USDA facility with ingredients mindfully curated from around the world. We blend and process all products in the United States in state-of-the-art facilities to guarantee safety and quality.


Medium Chain Triglycerides from coconut oil are all the rage among athletes and fitness fanatics for their potential fat-burning capacity. Research suggests that MCTs improve the waist-to-hip ratio and can prevent excess fat storage. The triglycerides remodel gut microbiota, preventing extra storage of fat.


Turmeric Root

Turmeric is the star of any golden milk beverage. Curcumin is widely known to have remarkable anti-inflammatory properties. Studies abound touting the benefits of turmeric supplementation. Inflammation is an immune response that can wreak havoc on all of the body’s systems. Curcumin helps reduce chronic swelling in the body and increases overall health.

Cinnamon Bark

We all have cinnamon in our kitchen. But we don’t realize its full capability. Authentic cinnamon bark has anti-microbial, cardio-protective, and cognitive-enhancing properties. This delicious spice not only tastes great, but research suggests it can keep your brain sharp and your body functional. In addition, this powerful superfood increases blood flow and promotes circulation.


Spicy cardamom is a popular flavor that gives chai its robust kick. The warming spice has a calming effect, especially in the cold winter months. Research also suggests that it has a diuretic effect and offers a metabolic boost. Not only does cardamom satisfy cravings, but it also helps with glucose intolerance in the body.

Ginger Root

Ginger has a long history of use as a digestive aid and is well known for soothing upset stomachs and nausea. It’s also yummy. This spicy rhizome has proven gastroprotective qualities that aid digestion.

Nutmeg Seed

Bioactive compounds in nutmeg have been studied for their gastro-protective capacity. Stomach erosion which causes digestive discomfort and ulcers, was improved by the regular ingestion of nutmeg.

Indian Gooseberry

Also known as amla, the Indian gooseberry has been extensively studied and utilized for its beneficial properties. Researchers go so far as to call it “the most important medicinal plant in the Indian traditional system of medicine.” It has digestive and neuroprotective capabilities. In addition, it is beneficial for liver and kidney function. This powerful fruit is also widely acknowledged for its anti-inflammatory properties.


We’re just mad about saffron. It has beautiful color, an earthy flavor, and supercharged active compounds. Carotenoids in saffron have neuroprotective, memory-enhancing capacity. This nootropic chemical powerhouse has been studied for its ability to prevent mental degradation and improve mental clarity.

Serving Suggestions


  • Tranqui-Coffee-Latte

  • Froth with plant milk to make it extra creamy

  • Make a golden lemonade

View Details

Chillin' Out When It's Chilly Outside

Cinnamon is the flavor and the smell of the season. A hot beverage with cinnamon soothes the soul and relaxes the spirit. Winter is the time of the year for natural decompression. Maybe it's time to slow down, take stock, and spend time with family.

When it's cold, we can relax and enjoy big comfy blankets, retiring by the fire, and a bit more indulgence. Let it be and enjoy freely.

Tranqui-Latte is our chill-out brew. The blend features turmeric, cinnamon, ginger, and other soothing ingredients that may help to reduce inflammation. This great-tasting golden milk tea is a relaxing treat before bed and encourages rest, relaxation, and recovery.

Recommend relevant products in this section

Plant based superfood green drink
Plant based superfood green drink
The healthiest plant based green drink
nutrient rich superfoods and sprouts blend with a patented marine algae blend
Phyto-Superfood Green Drink prebiotic fiber blend
Improve performance, stamina and health with the best green drink

Phyto-Superfood Green Drink Mix

Plant Based superfood vanilla vegan protein powder
Plant Based superfood vanilla vegan protein powder
the best tasting vegan protein powder
pea, pumpkin and hemp protein with essential fatty acids
add plant power vegan protein to a smoothie, plant based milks or coffee

Plant Power Vegan Protein Powder

Plant Based Superfood Hot Cocoa
Plant Based Superfood Hot Cocoa
Plant Based Adaptogenic blend of hot cocoa
Hot Sexy Cocoa Adaptogenic Blend of plant based superfood
Hot Sexy Cocoa Adaptogen Blend

Hot Sexy Cocoa Adaptogen Blend