You know what’s underrated?

Doing nothing.

Well — not nothing exactly. More like doing the right kind of nothing.

Let me explain.

Most people assume that the harder they train, the better the results. More sets. More reps. More sessions. More burpees. (Always more burpees.) And sure — effort counts. You’ve got to put the work in.

But what really separates the pros from the punters isn’t just the work. It’s how they recover from it.

The Guitar Teacher Analogy

My guitar teacher is always banging on about the magic formula: 20 minutes of daily practice + one big, focused 1-3 hour deep-dive each week.

Honestly, it sounds intense — especially if your “instrument” happens to be a barbell or a pair of boxing gloves.

But the principle? Totally spot-on.

You need a little bit of recovery every day and a bigger reset session once a week to make real progress, stay healthy, and keep training hard.

Everyday Recovery: 5 Minutes That Matter

Think of this as brushing your teeth — the basic daily hygiene of your training life.

• 5 minutes of foam rolling

• A quick walk after dinner

• Stretching out your hips while watching Netflix

• Some light band work or glute activation before class

• Or even just lying on the floor and breathing (legit, this works)

It’s not glamorous. It’s not Instagram-worthy. But it’s gold.

These daily “micro-recoveries” keep your joints happy, your muscles loose, and your nervous system just a bit less cooked.

The Weekly Reset: Going Deeper

Once a week, go beyond the basics.

Book a massage.
Take yourself through a full-body mobility flow.
Jump in the ice bath.
Do a real-deal recovery session at the gym.
Or if you’re really cooked — go for a beach walk and do absolutely nothing afterwards except eat some eggs on toast and listen to blues music (I might be projecting here).

The point is, this is the recovery equivalent of your long run, your big lift, your skills session — the thing that clears out the gunk and gets you feeling human again.

But I Don’t Have Time…

Yeah. You also didn’t have time for training until you made it a priority.

Recovery doesn’t need to be a second full-time job — but it does need to be a habit. And not just when your back’s sore or your hamstring’s pinging like a cheap guitar string.

It needs to be part of the plan.

The Real Payoff

Here’s the thing: if you recover better, you can train better.

• You’ll have fewer niggles.

• You’ll actually feel good walking into the gym.

• You’ll get more from each session.

• And most importantly — you’ll be able to stay consistent.

Because that’s the real superpower — not motivation, not intensity, not heroic grit… but showing up, again and again, feeling good and ready to go.

So here’s the challenge:
5 minutes a day.
One longer session a week.
That’s it. That’s the secret sauce.

Recovery isn’t a luxury.
It’s part of the work.

Want help setting up a simple plan — training, nutrition, recovery and all?
👉 Book your free consult here.