Sleep, Fuel & The Long Game of Recovery
Simple habits to help you feel better, recover faster, and keep the momentum going
If you’re reading this, you’re likely somewhere along the road to recovery — whether post-surgery, rehabbing an injury, or just trying to get back to moving the way you want.
And while strength work, mobility, and consistency in the gym are huge pieces of the puzzle… what you do outside the gym often makes the biggest difference.
I wanted to provide some simple strategies that can support healing, tissue health, and overall performance. You won’t need to overhaul your entire life just pick a few small habits and start building from there.
______________________________________________________________________________
SLEEP: Your Superpower
Want better tissue healing, energy, and mood!
Prioritise sleep. You can stretch, roll, and load all you want. But if you’re not getting consistent sleep, then it’s like putting duct tape on a leaky pipe.
START SMALL!
Identify 1 or 2 habits below to focus on for the next 6 weeks. Have them consistently in your routine before adding more.
Get to sleep before midnight (each hour before midnight is worth double)
Limit caffeine after 3pm
Avoid naps longer than 30 mins, and don’t nap after 4pm
Keep your last big meal 3–4 hours before bed
Take a warm shower 60–90 mins before bed
No screens in the hour before sleep (No Doom Scrolling in Bed)
Hydrate throughout the day
Keep your room cool and dark
Better sleep = better rehab = better results.
NUTRITION: The X-Factor
You don’t need to weigh every gram or follow a perfect meal plan. But your body does need consistent fuel to rebuild stronger. With nutrition we are not aiming for perfect every time but looking to build steady and sustainable habits.
Set a hydration goal and track it (2-3L/day is a good place to start)
Eat 3–4 solid meals per day
Aim for ~2g of protein per kg of body weight (you are in repair phase)
Whey isolate protein powder can be a good supplement to top up protein (look for a powder that has less 5-7 ingredients at most)
Cut back on fast food and ultra-processed “food”
Try this simple meal planning habit:
Write out 3–5 main meals for the week
Prep 1–2 meals in advance
Track what you eat for a week just to build awareness
Food is fuel. Feed the recovery process!
MINDSET: Show Up, Even When It’s Boring
Recovery isn’t always exciting. It’s not always linear. But consistency wins.
Every day, our goal is to move dirt.
Some days we’ve got a shovel.
Other days, just a spoon. But either way — dirt gets moved.
Progress comes from the boring stuff done well
Some days feel great, some don’t, just stay on course
Lean on your people. Whether its coaches, teammates, and support crew
Ask questions, check in, and speak up if something’s off
Celebrate the wins! Even the tiny ones.
And all above KEEP IT FUN!
