Melissa Reed

Man, I hate how everyone's schedule forces these late workouts, and then you pay for it with crappy sleep the next day. It's frustrating because mornings are impossible for most of us with jobs and life crap. Evening exercise can elevate your core temperature and cortisol, making it harder to wind down, which totally screws my nights. Complaining aside, try cooling down properly with a cold shower after, that helps bring the body temp down. If you must do it late, go for low-intensity like yoga for 45 minutes max, and time it so you're done at least an hour before bed. Seriously, the sleep debt builds up fast otherwise.

Yes, it's very common to feel extra tired the first week or two after restarting, even with light workouts. Your body is re-learning the movements, you're refilling depleted glycogen, and DOMS from eccentric work can disrupt sleep, all of which make you feel wiped. For most people that adjustment settles within 1 to 3 weeks as your nervous system and energy systems catch up. If the tiredness is just general heaviness and soreness that eases day by day, that is normal, but if you're wiped for the whole day or your sleep and mood tank, that's a sign to back off a bit. To recover without losing momentum, trim volume before intensity. Aim for 2 to 3 short sessions of 30 to 45 minutes, leave 1 to 2 reps in reserve on each set, and keep at least one rest day between strength days. On off days do easy walks or light mobility to pump blood and reduce soreness, and avoid stacking a bunch of new lifts that are heavy on the negative like deep lunges and eccentric pullups all at once. Eat a carb rich snack 60 to 90 minutes before training, get 20 to 40 grams of protein within a couple hours after, drink water with a pinch of salt if you sweat a lot, and aim for 7 to 9 hours of sleep. Watch your morning resting heart rate and how you feel after climbing a flight of stairs. If HR is 5 to 10 beats higher than usual for several days or fatigue lasts more than 2 to 3 weeks, scale back sets by a third for a week and rebuild slowly. Red flags like dizziness, chest pain, or unusual shortness of breath deserve a check in with a clinician, but otherwise this is a normal ramp up that smooths out with consistent, modest progress.

Small adult class if it's calm; private if anxiety spikes. Sequence: exhale with face in, back float, roll-to-stand, front float, short glides, add kicks, then breathing. Gear: soft goggles; optional noodle at first; avoid fins and paddles. Goal: repeat each skill three times calmly before moving on.