How We Actually Train and Recover: Charlie & Molly's Real Routines
Training hard is one thing, recovering properly is the part that actually gets results. We asked Charlie and Molly, two members of the Free Soul team who train seriously, to walk us through their real weekly routines, what recovery actually looks like for them, and the moment they realised something needed to change.
Charlie, Senior Creative Designer
What does your training or movement routine look like day-to-day or week-to-week?
I train 3–4 times a week, always in the morning, alternating between running and light weights at the gym. I use the Ladder app to keep my gym workouts productive and strategic.
What's your go-to for recovery or keeping your energy up between sessions?
Hydrate Electrolytes is non-negotiable during and after sessions - I drink more water because I love the taste, and it keeps me properly topped up on electrolytes. Sculpt is my other go-to, either as a chocolate shake post-workout or blended into a vanilla breakfast smoothie. I aim for 7 hours of sleep minimum, though with a busy social life that's more aspiration than guarantee. I take Magnesium to help with sleep quality, and it genuinely makes a difference.
Was there a moment you realised something in your routine wasn't working for your body specifically, and you had to change approach?
I used to think exercise alone would fix everything. Turns out training without proper fuelling barely moves the needle. Funny thing is, it worked the other way round for me too. The more consistent I got with training, the more I actually started craving healthier, balanced food.
What's one recovery or performance tip you'd give someone who's training hard but not seeing the results they expect?
Start slow. Don't chase a PB every single session, listen to your body and actually enjoy the process. Push too hard too often and you'll take the fun out of it, then you'll quit. Ease into it, and have fun.
In one sentence - what do you want people to remember?
"Listen to your body, not your PB."
Her go-to resource: Ladder - genuinely it's the one thing that's kept me consistent. Actual programming instead of guessing what to do each day.
Molly, Senior UX Designer
What does your training or movement routine look like day-to-day or week-to-week?
I have a set plan I follow! Pilates on Monday, Upper Body & Cardio on Tuesday, Lower Body & Cardio on Wednesday, Yoga on Thursday, day off on Friday, Upper Body & Cardio on Saturday, and a day off on Sunday, and repeat.
What's your go-to for recovery or keeping your energy up between sessions?
I follow a nutrition plan and try to get in at least 124g of protein every day to support my fitness. I'm also always asleep at 10:30pm so that I get enough sleep (not great when you're trying to stay awake for nights out). I also try to drink 2.5 litres of water a day minimum - Greens & Hydrate are my guilty pleasures for helping me achieve that.
Was there a moment you realised something in your routine wasn't working for your body specifically, and you had to change approach?
Yes! I found that no matter how much I was training I wasn't achieving the goals that I set out for. I started working with an online coach 4 months ago and never looked back!
What's one recovery or performance tip you'd give someone who's training hard but not seeing the results they expect?
If you're nailing your workout routine but not seeing the results you want, focus on your nutrition. My favourites for getting a little extra help with your protein intake are Matcha Protein & Protein Iced Coffee!
In one sentence - what do you want people to remember?
"If you're loving training, but need some extra support, look no further!"
Her go-to resource: "Huge credit to my online coach!"
