<aside> ✅ Exercise
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<aside> ✅ Education
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<aside> ✅ Support
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<aside> 📍 Lifestyle
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Toby was a personal trainer who lived and breathed a healthy lifestyle - so we didn’t go into depth on this pillar, because he had everything nailed down.
But with other clients its sometimes needed…
Why?
Because your sleep, stress levels and nutrition all have a direct impact on pain symptoms, and if any of these are out of whack, it’ll increase your pain outside of training, cause a decline in health and drastically reduce your ability to recover from injury.
Here’s what I’d recommend (for most clients):
<aside> 🥗 NUTRITION
1/ Eat 0.8 to 1.2g protein per pound bodyweight 2/ Eat a slight calorie surplus (helps performance + recovery) 3/ Eat 80% natural, unprocessed foods and 20% what you want
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<aside> 💤 SLEEP
1/ Aim for 7-8 hours sleep per night 2/ Don’t eat 3-4 hours before bed (better digestion) 3/ Use headphones or white noise if you’re a light sleeper
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<aside> 💤 STRESS
1/ Reduce stressors that aren’t important 2/ Prioritise downtime to rest, reset and recharge 3/ If something makes you stressed, improve your response to it
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These points aren’t just for injury rehab - they’ll vastly improve your life in every single area… Health. Mood. Energy. Sex drive. Mental performance. Physical performance. The list goes on :)
Ps. Do you want a custom strategy call to hold you accountable? If you want my personal help putting together a custom plan (for $0), click below to send me a message saying “pain free”
<aside> 👉 Next Section: The Result (100% pain-free)
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