How to recover correctly

23 September 2012

The message this week was clear in more ways than one:-

‘Ear on the side of caution’.

Monday was a write off with work and as the day progressed I decide to make it a double rest day after the previous weeks ‘peak week’ antics. Felt a bit ‘off’ in the evening but didn’t think too much of it.

Woke on Tuesday still not feeling all there and was aching a bit in the day. Started a distance row at 70% in the late afternoon and HD 2km in – really didn’t like how I was feeling. Turned out to be a sound decision. Had 11 hours in bed and woke in the night with a fever shaking and sweating. That told me it was the right decision to rest and took Wednesday off too.

Unfortunately work commitments didn’t allow me to completely rest as I had lessons to run which involves some explosive movements and is generally draining that left me with a horrible headache. This was apparent on a stretcher run on Thursday which was a 45 minute effort up and down hills on rough terrain – not running the stretcher but bellowing out encouragement as the instructor. Felt drained after still with a whopping headache.

Friday felt better but still not 100%, wasn’t sure on training so came to the conclusion that damage limitation was best and did nothing.

Saturday very agitated and gradually turning into a right miserable, angry git I tested the water with 30 minutes @18. No problem, pace pretty much normal and settled into it well. Capped at 70%, no warm up as such – just paddled and gradually increased the pace up to he HR cap. Felt much better after and feel good today.

All this cautious lack of training is for a few reasons:-

1) It is recovery week.

2) Speed work starts soon so will be full throttle for a few weeks.

3) My son is suffering from a stinking cold – expecting that to come my way.

4) Damage limitation is key.

A ‘normal’ person wouldn’t even have thought anything was wrong with them. I certainly wasn’t ill and it is quite pathetic really! But as an athlete the stress on the body from daily life, work and training is plentiful with out the body trying to shake off a bug. The slightest sniffle, headache or cough is a nightmare when performance and adaptations are concerned because your body is under such stress already. It can’t mend or shake of a bug and perform training adaptations at the same time efficiently.

The key is to rest, eat, sleep and put as little stress on your body as possible to let it recover and cope. I would say this is the first time in my life I have had the sense (I like to call it maturity) to make such decisions – in the past I would have ploughed on through – maybe I am getting soft.

My weight this week was interesting and dropped to a lean 95.8kg at it’s lowest – not been that light since Royal Marine basic training in 05’. Hopefully my decisions to rest this week were correct as my training is about to get very exciting. First race of the season is in 6 weeks – watch this space.

Oxford dictionary definition of a hypochondriac – ‘Abnormal chronic anxiety about one’s health’.

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Ollie Osborne

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Having previously worked with Oli when we both served together, I knew he was the guy to get me back on track with my lifestyle and fitness goals which had taken a bit of a back seat since leaving the military. I made the right choice. The programme is exemplary and within a very short space of time the results came and have stayed. Thanks Oli and team 💪 Highly recommend.

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A great holistic approach to improving well being, covering the psycho-somatic connection and nutrition that supports both. Genuinely thoughtful, practical programmatic approach to making progress against your health and well being aims and, opening your mind to new goals too! Hazel, Ollie and Will make a great team, working together to cover the different dimensions of wellbeing for each client and creating a community that supports and grows together. Strongly recommend!

Rich Bell

There comes a point in every high-achiever’s journey where professional success and personal wellness seem irreconcilable, where the cost of performance is paid in silence, self-neglect, and eventual burnout. I had reached that point. Outwardly, I was thriving: respected, accomplished, operating at the peak of my profession. But beneath the surface, I was physically depleted, mentally fractured, and overwhelmed by self-loathing. I asked myself the question so many executives silently carry: How did I let myself get to this point? The answer, as I would come to learn, was not failure , it was imbalance. The truth is, high performance in leadership should not come at the expense of health, clarity, or self-worth. And through the Warrior Wellness Movement, I discovered that it doesn’t have to. This programme is not simply a fitness plan or a motivational workshop. It is a total recalibration of mindset, physiology, and leadership presence. The coaches at Warrior Wellness understood the unique pressures of executive life, the long hours, the constant decision-making, the burden of responsibility, and built a wellness framework that works with those realities, not against them. It is tailored, evidence-based, and deeply human. Through their guidance, I learned how to reclaim my physical health, strengthen my mental resilience, and lead with energy and authenticity. Just as critically, I brought my executive team on the same journey. Together, we evolved not only as professionals, but as people. We now operate with sustainable intensity, strategic clarity, and a shared understanding that wellness is not a luxury, it’s a leadership imperative. The Warrior Wellness Movement has fundamentally changed how I approach success, not as something to chase at all costs, but as a state of balance where performance and wellbeing co-exist. I cannot recommend this programme highly enough to any high-performing individual or team who is ready to stop surviving and start thriving.

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Ollie and the team at Warrior Wellness are simply brilliant. Proactive and reactive to your situation. Bespoke. Cover all bases and support you. They stretch and challenge rather than push to breaking point. Are responsive to your needs as well as your likes and dislikes. I’ve tried PTIs, diets, therapy and many other things but for me, this is working. Things make sense and are explained in a supportive way. No patronising, no making you feel crap about yourself but they do hold you to account in a way that feels positive. Highly recommend

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Been coached by Ollie for over 9 months. I was looking for accountability and structure in the gym to fit around a new job where shift work has messed with consistency. Ollie gave me a program that was achievable and the necessary nudges to get me into the gym. My initial goals were specific and he has delivered 100%. He has understood exactly what is required to train when you are mid life. I am in my late 50s and his focus on mobility/warming up and conditioning and feedback on form has kept me injury free and loving my sessions. Totally recommend Ollie whether you are new to fitness or a seasoned gym goer.

Paul Dunn

Over the past 15 months with Warrior Wellness Movement, I’ve had an exceptional experience. Their personalised approach to strength training, nutrition, and overall well-being helped me achieve my goals faster than I ever imagined. The expertise and guidance I received not only significantly improved my strength but also led to the added benefit of noticeable weight loss. I highly recommend WWM to anyone seeking a dedicated and effective system for achieving their fitness goals.

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Paul Roberts

After spending a very long time (years) aimlessly going to the gym with no structure or focus I eventually met Ollie at Warrior Wellness - and I’m glad I did. From the word go Ollie was direct (which I absolutely needed) and very supportive. Ollie demonstrated during our first meeting that he has experience and understanding of how that happens - and more importantly how to make the changes I needed. For me that was a good omen. The structure of the programming during the initial phase was straight forward and really easy to follow. It was just about doing the basics really well with some added variety and functionality. With help and focus on getting my diet sorted from the outset it has helped me get some early victories which helped keep the motivation and enthusiasm. In 3 months I’ve lost 5kg, I’m lifting heavier and feeling better than I ever have. I’m also moving better and easier than I’ve done for years since leaving the army. If you need structure, direction, honesty, accountability and support with a holistic approach then Ollie and Warrior Wellness is what you need. I would Highly recommend working with Ollie - it was honestly a great result and well worth the investment.