ReFit Therapy - Fitness Recovery

07/07/2025

Planning a big lift day? Long run? Conditioning gauntlet?
That’s when carb loading earns its spot.

👉 It’s not about eating pasta for fun (although we support that too 🍝)
It’s about strategic energy.

More carbs = more stored fuel = more endurance = fewer mid-workout crashes.
Fuel smarter. Perform better.

📆 If you are looking for Nutritional Guidance, be sure to schedule a NEW CLIENT CONSULT on our website! Available in person or virtual.

01/07/2025

DOMS = Delayed Onset Muscle Soreness 🥴
That “oh my quads” feeling 24–72 hours after a tough workout? That’s DOMS—and it’s totally normal.

But here’s what you should know ⬇️

What causes DOMS?
💥 Microscopic muscle damage from resistance or eccentric (lengthening) movements
💪 Common after new workouts or higher intensity
⏳ Peaks around 48 hours post-workout

What helps?
✅ Active recovery (walking, light movement)
✅ Massage therapy
✅ Hydration + anti-inflammatory foods
✅ Foam rolling, compression, and mobility work

What doesn’t help?
❌ Sitting still all day
❌ Skipping recovery sessions
❌ Panicking—DOMS isn’t injury!

Pro tip: You don’t need to be sore to make progress.
Soreness = stimulus, not success.

Tag someone who lives in DOMS mode 😅

24/06/2025

🗓️ Not sure when to schedule your massage around training?

Timing matters—especially if you’re lifting heavy, training for HYROX, or pushing performance. Here’s a quick guide:

💪 Pre-Workout Massage (24–48 hrs before):
– Boosts circulation
– Loosens tight areas
– Prepares muscles for movement
⚠️ Keep it light and stimulating—not deep work!

📆 Maintenance Massage (1–2x/month):
– Reduces chronic tension
– Improves mobility
– Supports long-term progress
🎯 Ideal for staying ahead of injuries.

😴 Post-Workout Massage (same day or 1–2 days after):
– Reduces soreness (DOMS)
– Speeds up recovery
– Promotes parasympathetic (rest + digest) mode
🔥 Best after long runs, intense lifts, or comps!

🎯 Pro tip: Don’t wait until you’re wrecked. Book with intention, not desperation.

Drop a 👐 if your muscles are begging for recovery support!

21/06/2025

🚨 Only 10 Spots Left! 🚨
Once they’re gone, they’re gone!

Here’s why signing up is a game changer for your recovery routine 👇

💥 Monthly Membership Perks:
✅ Discounted rate on sessions (save $$ every month!)
✅ One FREE infrared sauna ♨️ or leg compression session 🦵 per month
✅ Priority scheduling 🗓️
✅ Consistency = better results 💪
✅ No more worrying about fluctuating prices or lost discounts

These memberships are designed to support your long-term wellness goals — and help you recover smarter, not harder.

📩 DM me or tap the link in bio to claim your spot before they’re gone!
Sign up today online or at your next visit.

20/06/2025

🔥 Train hard. Fuel harder.
Underfueling keeps you stuck.
Start eating to perform—not just to “look fit.”

💬 Drop a “⚡” if you’ve been there—or tag a friend who needs this reminder!
📩 Schedule your nutrition counseling appointment today and let's get you on track with your goals!

17/06/2025

You don’t need a fancy logo, a perfect website, or 10k followers to build a thriving business.

✨ YOU are your brand.
Your energy.
Your vibe.
Your work ethic.
How you show up for your clients when no one’s watching.

People buy from people they trust.

🧠 Your knowledge is valuable
💬 Your personality is memorable
🙌 Your presence is what makes the difference

Tag a fellow business owner who needs this reminder👇

20/05/2025

Your post-workout recovery isn’t just about what you eat—it’s about how you pair it.
Carbs + protein = the recovery duo your body is craving.

🧠 Think: 3 to 4 parts carbs for every 1 part protein.
Why? Because muscles can’t recover on protein alone.
They need energy and repair.

Need help with your nutrition? Schedule a Nutrition consultation with us today and let's get you fueled!!

18/02/2025

Who Needs Fitness Recovery? (Hint: Everyone!) 🏋️‍♂️💆‍♀️

Whether you're an elite athlete, weekend warrior, or just getting through your workday, recovery is key to staying pain-free and performing at your best.

🔥 Athletes & Active Individuals – From triathletes to gym-goers, recovery boosts performance & prevents injuries.
🏃‍♂️ Weekend Warriors & Parents – Whether you're crushing weekend workouts or chasing toddlers, your body needs care too.
💻 Desk Workers & Labor-Intensive Jobs – Long hours sitting or standing? Recovery helps ease stiffness, pain & fatigue.

No matter your lifestyle, movement + recovery = longevity. Take care of your body—it’s the only one you’ve got! 🙌

Tag a friend who needs this reminder! ⬇️

14/02/2025

⭐️⭐️⭐️⭐️⭐️ This is what clients are saying! Preparing for a marathon or just enjoy running?? We got you!!

Ready to book your own flawless experience? ✨💇‍♀️

"

12/02/2025

🏌️‍♂️ Golf Injuries & Recovery ⛳

Did you know that 15-34% of amateur golfers get injured each year? The lower back, elbows, shoulders, and wrists take the biggest hit—mostly due to poor swing mechanics, overuse, and lack of flexibility.

✅ Prevent injuries with proper warm-ups, strength training, and mobility work.
💆‍♂️ Recover faster with rest, massage therapy, and rehab exercises.

Take care of your body so you can stay on the course longer and play pain-free! ⏳

Tag a golf buddy who needs to see this! ⬇️

11/02/2025

Guy...it's here!!!!! 🧡🙏🏼🥰

Come along with me as I learn about Becca Coburn, the owner of ReFit Therapy - Fitness Recovery, a sports massage therapy business in Downtown Raleigh. Becca discusses the challenges and rewards of starting her own business, including the financial struggles and mental strain of not being able to pay herself for the first 18 months. She highlights the importance of having a strong support system, including her husband, who provided financial stability, and the Burn Boot Camp community, which provided a large portion of her clientele. Becca emphasizes the importance of referrals and word-of-mouth marketing, and shares her five-year plan to create a wellness facility that brings together various practitioners under one roof. Plus she shares her insights on measuring success in business, which she defines as helping her clients achieve pain relief and improve their mobility.

Connect with Becca:
703 W Johnson St Suite A,
Raleigh, North Carolina

(984) 201-0535

becca@refittherapy.com

refittherapy.com

https://www.facebook.com/refittherapy

https://www.instagram.com/refittherapy?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Watch more on YouTube: https://youtube.com/?si=-aRu-SNN39jUhsou