This Equinox instructor prioritizes Pilates, cold plunges, and more for a balanced mind and body.
Your Week of Recovery is a series highlighting a specific fitness modality and an Equinox instructor’s approach to post-workout recovery. Follow along to support your journey toward a high-performance lifestyle.
Recovery is just as important as working out, in my opinion. Recovery is essential for muscle repair, growth, and overall performance. It helps reduce soreness, prevents injury, and restores energy levels. Proper recovery — including stretching, hydration, nutrition, and rest — ensures you get the most out of your workouts and improve long-term fitness results.
Balancing high-impact workouts with low-intensity movement (ideally once or twice weekly) prevents burnout, enhances performance, and ensures longevity in fitness — especially as the body’s recovery rate naturally slows with age.
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But the types of workouts you do is just one piece of the puzzle. Throughout the week, you'll also want to prioritize these five pillars of recovery.
Mobility and Stretching. After a tough training session — whether it’s kettlebell work, boxing, or HIIT — dedicate time to dynamic stretching, foam rolling, or yoga to improve flexibility and reduce muscle tightness.
Nutrition and Hydration. Fueling with protein and nutrient-dense foods is key for muscle repair. Prioritize lean protein, complex carbs, and hydration (with electrolytes) to speed up recovery.
Active Recovery. On lighter days, incorporate low-impact activities like walking, Pilates, or swimming to keep the blood flowing without putting stress on my body.
Sauna, Cold Plunge, and Massage. Sauna sessions, ice baths, or deep-tissue massages can help reduce inflammation and enhance circulation after strenuous workouts.
Sleep and Mental Clarity. Quality sleep (eight hours is key!) and mindfulness (meditation, breathwork, or simply unwinding with family) are important parts of your routine to help reset for your next session.
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As for my personal routine? I like a mix of active recovery, mobility work, and intentional self-care to keep me performing at my best. Here’s how I incorporate recovery into my weekly workout routine.
Monday
Mondays are all about building strength. Starting the week with this focus allows me to build foundational power and muscle. The EMOM (every minute on the minute) format keeps you focused and consistent with rest-to-work ratios, improving both strength output and muscular endurance. I recommend taking a heavy kettlebell class. Don't forget to cap off your workout with a thorough cool-down and stretches to improve flexibility.
Tuesday
I’m all for high-intensity interval training, combining bodyweight and light-weight explosive movements (burpees, jump squats, or dumbbell snatches) in short, intense rounds. This style ramps up fat burning, boosts cardiovascular endurance, and spikes metabolism long after the workout. It balances Monday’s slower, heavier work with fast-paced athletic movement. Click here to stream a MetCon3 class.
Wednesday
It's time to shake away the stress of the work week. Boxing continues to build stamina, agility, and mental sharpness. Working in ROUNDS mirrors real athletic performance and pushes limits in a controlled, high-energy format. Click here to stream your new favorite boxing class.
RELATED: Redefine Fitness with Pilates
Thursday
Today's my day for active recovery. Taking a Pilates class on an “off” day or after a particularly intense workout can help reduce stiffness and prevent overuse injuries. The low-impact modality also strengthens the core, improves mobility, and enhances flexibility — all essential for high-intensity training and Friday's heavy lift.
If you’re training three days per week, I recommend taking a Pilates class on an active recovery day day or the morning after an intense workout session to improve your circulation and reduce soreness. Click here to stream a Pilates class.
Friday
A second strength day reinforces muscle building and progression, complementing Monday’s routine. Prioritize progressive overload and control to build lean mass and functional strength. Opt for a full-body session or dedicate your training to lower- or upper-body work using squats, deadlifts, presses, and rows. Remember, don't skip your cool-down!
Saturday
After yesterday's muscle work, the body deserves a low-impact cardio moment. Focus on keeping the body moving without over-taxing the joints. A longer, steady-state walk builds endurance and promotes recovery. Click here to stream a Fully Vested class.
Sunday
End the week with a full rest day, an essential for a physical and mental reset. Spend time in the sauna, cold plunge pool, or massage room to promote healing, reduce inflammation, and prepare yourself to start another strong week.
Nicole Greco-Peepas is a group fitness instructor at Equinox Summit. For 17 years, Greco-Peepas has trained celebrities and high-profile clients at Equinox and private gyms. She’s inspired thousands through her fitness app NGPmethod and her lifestyle brand bro (Building Relationships Organically). At her core, she’s a coach and motivator, passionate about helping you unleash your strongest self — whether you’re a new mom, just starting out, or ready to level up.