Congratulations – you made it! For the past nine weeks, you have transformed physically and mentally. But your journey doesn’t stop here. Recovery, nutrition, and training are key to maintaining the incredible progress you’ve made, and making sure your body can continue to perform at high levels next round. 


  • Take the first week off to help your joints and muscles recover from all the high impact exercise. If you feel the need to work out do a low-impact workout (i.e. yoga, Pilates or a daily walk) but keep it low impact.
  • During the second recovery week we recommend you start a high intensity cardio workout cardio boxing, spinning, weight training, running, etc.). You should be getting a cardio zone heart rate at least three times a week to up keep your cardio and incorporating some weight training to maintain your muscle mass.
  • Feel free to continue to use your heart rate monitor during your workouts. You learned how to read the information from the monitor on the app so keep using it to keep track.
  • At 54D you can find various tools to help you pre and post workouts (like the HyperVolt) – ask us how you can use them at home. And when you’re ready to get back to the 54D training floor, Summer Sessions are happening now through August 9 and and enrollment is open for our August session! Please reach out to Rodrigo Espelosin ( if you’re interested in booking either summer or August classes. 
These tips are not a diet but suggested healthy habits to practice the rest of your life; they will help you on your weight loss journey as well as keep you living your healthiest life!
  • Keep logging your food using LifeSum; it’s the best way to stay on track while having flexibility with different foods. (Another tip: try to plan in advance vs. tracking meals afterward)
  • Calories after 54D depend on how active you will be and what your new goals are. Use the following guide for LifeSum calories:
    Weight loss = current BMR calories (50% protein, 30% carbs, 20% fat)
    Weight maintenance* = current BMR (40% protein, 35% carbs, 25% fat). *If you are in maintenance but keep losing weight, feel free to try adding calories until you find a balance that works for you.
  • Veggies: Always make your non-starchy vegetables* 50% of your plate. Mix it up! Eat them raw or cooked and try new spices to season them. (*Non-starchy vegetables: lettuce, spinach, pepper, mushroom, brussel sprouts, artichokes, asparagus, cauliflower, celery, eggplant, onions, cucumber, zucchini, tomato
  • Protein – meat-eaters: When eating beef and pork look for the key words “round” and “loin”; these are leaner cuts of meat. For ground beef or turkey choose at least 95% lean / 5% fat
  • Protein – veggie options: Soy products like soy milk and tofu are the highest-containing plant proteins, followed by legumes (beans, lentils and chickpeas). If you are looking for a high-protein alternative to milk, try soy milk or pea protein milk
  • Carbs: Healthy carbs like quinoa, brown rice and sweet potato should be limited to ~0.5 cup for women and ~1 cup for men, per meal
  • Sugars: Limit your intake of “added sugar”; even if they are natural (i.e. cane sugar, honey or fruit syrups), sugar is sugar and it makes it harder to stick to your health goals
  • Maintain your alcohol intake to none or reduced. Calories from alcohol are not easily burned off. Suggestion: try a low sugar Kombucha, sparkling water or no-sugar limeade with spearmint and crushed ice
  • When eating out look at the menu online and choose what you will have ahead of time; this helps with self-control and indecisiveness
  • Aim for ~7 hours of good quality sleep. Sleep deprivation leads to cravings and overeating
  • If you are easily tempted by a specific food, don’t keep it at home. The more barriers you have between you and your cravings, the less likely you are to give in
  • Finally, remember you will always have your 54D group chat and family! We encourage you to continue to share food photos and recipes and post your nutrition questions.

  • Your muscles have changed and worked to their max so keeping them healthy and strong is important. The following simple guidelines will help you maintain what you accomplished during the 54 days: 
  • Get adequate sleep daily – this is your main recovery tool.
  • Daily stretching is important; take 10 minutes to stretch all the major muscles. (If you can do stretching and mobility of the joints twice a day, even better!)
  • We recommend you get a full sports massage session. You want your body fully functioning for the next round so taking care of any aches and pains you may be experiencing is key. (These sessions are provided at our facility; please contact us for pricing and availability)

Categories: recovery