Sleep, Fuel & The Long Game of Recovery

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.

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.

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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!

“Houston, We Have a Quad Problem”: Tackling AMI After ACL Surgery

If your quad’s been MIA since your ACL surgery, you’re not alone—and no, it’s not just “weakness.” It’s a neurological shutdown called AMI (arthrogenic muscle inhibition), and it can stall recovery, throw off your movement patterns, and make simple tasks feel like uphill battles. In this blog, we break down what AMI is, why it happens, how it’s graded, and—most importantly—how we can get that quad back online. Whether you’re a clinician or someone navigating rehab, this one’s worth a read.

Why Youth Strength Training Matters (and Why Your Kid Should Be Doing It)

This is where structured strength and conditioning training directed by the right coach has emerged as a critical component in developing the athlete, not just the player or race. A strength and conditioning program with a primary focus on improving movement competency and control, enhancing knowledge and awareness, improving tissue adherence and tolerance, and exposing them to a level of controlled chaos to better prepare them for their athletic endeavors.