Staying physically fit and being mentally focused are two very important priorities for me. My physical fitness enables me to move, explore, and enjoy the sports I love. And my focus and productivity enables me to earn a living in order to do those things that I love so much. I’ve learned a lot over the years about how to build the body and condition it to perform, and I’ve just started to scratch the surface on how to condition the mind too. I’m always trying to maximize and optimize. I work out hard and I think hard too. I’m consistent and persistent. But one of my biggest learnings to date has been that it’s impossible to go at things full throttle all the time. It leads to injury and burn out. While embracing discomfort is a necessity to be a high performer, so is knowing when and how to pull back. Curious to know what my perfect day for brain and body performance looks like? Read this.
The following is a mobility and recovery routine that I practice most, if not every night. The purpose is two-fold: calm my mind to prepare for sleep and keep my joints healthy.
As some of you may know, I’m a believer in the benefits of infrared saunas. For more details around why, check out this piece I wrote for spartan.com. That said, I don’t own an infrared sauna, or have regular access to one, so I have been experimenting with an infrared mat by HigherDose. I will typically lie on my back for 20 – 30 minutes and my stomach for 20 – 30 minutes and perform the following movements. Some nights these movements are held statically like a pose, other nights they are done more dynamically. For example, I may hold a pigeon pose for 30 seconds, or I may go in and out of if, pushing myself a bit further each time.
I’m also a believer in the benefits of percussion therapy so I’ll use my Hypervolt throughout the day and before any type of exercise. After recovering from another shoulder surgery in mid-2021, I’ve also experienced some success with supplementation like Mab & Stoke’s Recovery Cream and Recovery Sticks. While quality nutrition can never be replaced, I do believe there is some power in their formulations that include cannabinoids CBG and PEA along with turmeric. I’ll apply their cream before bed and have a stick in the morning.
SUPINE POSITION: Lying on my back
Upper back foam roll
30-60 seconds. 3 sets.
PRONE POSITION: Lying on my stomach
Scorpions
5 reps each side. 3 sets.
Swimmers
10 – 15 reps. 3 sets.
Cobra
10 times up and down. 3 sets.
KNEELING POSITION
Thread the needle
5 reps each side. 3 sets.
Child’s pose
30 seconds. 3 sets.
Pigeon
30 seconds each side. 3 sets.
SEATED POSITION
90 / 90 transitions
5 reps each direction. 3 sets.
Seated twist
30 seconds each side. 3 sets.
Forward fold
30 seconds. 3 sets.
SUPINE POSITION: Lying on my back
Bretzel stretch
30-60 seconds per side. 3 sets.
Happy baby
30 seconds. 3 sets.
