Happy 5-Flex Friday!

What I wish I knew about injury rehab when I first hurt my back was the impact of load management on injuries. Joe Gambino gave me tons of great tips on a recent IG live we did.

I’ve been writing and creating content on the internet since 2014. The video below is the work I’m most proud of over the past 10 years. 

We got a pro videographer to join the recent retreat and I’m so proud at how it turned out. 

Let me know what you think!

Men’s retreat teaser – new Youtube video

Moving on, here are 2 fitness concepts, 2 mindset nuggets, and a quote to consider this week.

2 Fitness Concepts

  1. Understand tissue tolerance with rehab

I did an instagram live with Joe Gambino last week. Joe is a super smart physio from the US. 

He shared that most injuries occur due to incorrect load management. So you do too much, too soon and your tissues give in. This can happen from training, lifting objects or people and even changes in sleep, hydration, nutrition and rest.

His advice, when this happens, focus on progressing slowly and consistently with your rehab. This is why stopping and starting is so bad for you. Your injury risk goes up the less you train and it’s easy to get into this frustrating cycle of:

  • Doing nothing
  • Overdoing it when you restart
  • Hurt yourself
  • Stop completely
  • Restart again
  • Cycle repeats

This was exactly what I used to do for years until I figured out my own back pain and now I help clients do the same. 

If you want help here, book in a call through this link. 

So consistency is key whether you are rehabbing injuries or just wanting to stay fit and healthy for life. 

  1. Simple stress fix

I had a great coaching call with a client during the week and he wanted to improve his sleep. 

The block was that he likes having time to himself before bed when the kids are gone to bed. 

When we explored this, we found that he was always plugged in with podcasts and work so felt he needed time at the end of the day.

A simple fix we implemented was to do his workouts and walks without headphones and use that time to relax instead of jamming more noise into his ear. 

This is something I struggle with too and the compulsion to keep consuming media is something I need to constantly work on but the more space I give myself during my days, the less stress and more rested and recovered I feel. 

This is what I focus on heavily with coaching. The simple habit that has a domino impact on everything else. 


2 Mindset Nuggets

  1. Life isn’t going to “calm down”

I had Steve Kamb on my podcast recently from Nerdfitness.com. Steve has coached over 20,000 people over the past 15 years so the guy has some pretty significant data. 

The main trap he said clients fall into is think, life will ease up and time will be abundant in the future.  

It won’t be. It will probably be busier so learning to start and maintain now is what you got to do if you actually want to maintain your health. 

I’ve had so many heartbreaking conversations over the years with people who wished they’d started sooner. Once you start, it’s amazing how quickly things improve. 

In case you want help getting your training on track, click here to get personalised help 

  1. Instead of being ALL IN, scale it

What we do with clients each week with habits is get them to scale them to a level that they feel confident in executing. Similar to exercise, you don’t try and squat 100kgs if your max is 60kg.

You start with 30-40kgs and work up slowly. Habits are the same. You cannot jump from fast food to keto and sustain it. Start with a few meals a week and build it up over time/ 


1 Quote to Consider

“A fit body, a calm mind, a house full of love. These things cannot be bought — they must be earned.”

  • Naval Ravikant 


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What I wish I knew about injury rehab