Fab Combe

We give a lot of credit to the days we push hard.

But knowing when to recover is part of training too.

I still want to train hard, improve and stay capable. I’ve just learned that sometimes the smartest thing I can do is slow down, recharge, and come back ready to go again.

Rest isn’t taking you away from the goal.

It helps you stay in the game.

Want the full breakdown? Comment HIIT and I’ll send you my article on it.

Most people think HIIT means burpees until you’re on the floor. It doesn’t. High intensity means high for you, and that’s a moving target: what’s hard for you today would be a warm-up for someone else, and vice versa. Both count.

That’s what makes it usable. Ten minutes, no gym, stairs or a hill or your own bodyweight. Twenty seconds hard, twenty seconds easy, repeat.

Start with one or two sessions a week, leave days in between, and let your fitness catch up before you add more.

Feeling stressed and trying to think your way out of it?

Sometimes the best thing you can do is change your environment.

After a stressful call, hours at your desk or a difficult moment, the situation may be over — but your mind can keep replaying it.

Changing location gives your attention something new to process.

Add movement and you create an even bigger shift.

And no, you don’t need to disappear into the mountains 😅

Try this next time you feel stuck:

→ Leave the room
→ Put your phone away
→ Walk for 10 minutes
→ Pay attention to what’s around you
→ Come back and notice how you feel

Simple tools can make a real difference when you actually use them.

Change the place. Move your body. Change your state.

Want to understand how well your system is handling stress, recovery and focus?

Comment BYOR to get the 2-min System Check

Stressed about sleep? Comment SLEEP and I’ll send you my 5 top habits to fix it.

There’s a name for what happens when you try too hard to sleep: orthosomnia. You check your score. You worry about the number. You try harder the next night. And trying harder is the one thing that doesn’t work here.

You can’t force sleep. But you can invite it.

So do less. Morning light. A consistent wake time. A real slowdown at night. Then let sleep happen.

You can stop moving without actually switching off.

Messages. Podcasts. Music. Work. Scrolling.
There’s almost always something coming in.

And while stimulation isn’t bad, your brain and body also need moments with less input to recover.

You don’t need a full digital detox.

Start smaller:

20 minutes with less input.
Walk without your phone.
Eat without scrolling.
Sit outside without filling the silence.

Then add 5 minutes of slow breathing.

Try it for 7 days and notice what changes in your stress, focus and sleep.

Cut the noise. Not your life.

Save this for the next time your brain won’t switch off.

You don’t need a huge leap to create change.

Choose one area: sleep, stress or energy.
Pick one small habit.
Repeat it for 14 days.
Aim for 80%, not perfection.

Check how you feel on day 0, day 7 and day 14.

If it helps, keep going. If it doesn’t, adjust and take the next step.

Which area are you choosing?

Some people say coffee is one of the healthiest drinks you can have.

Others say it’s hurting your sleep, increasing stress and making you dependent.

The truth is, both can be right.

Coffee isn’t simply good or bad.

The amount, the timing and your own response make the difference.

That’s why I made this post.

Not to tell you to quit coffee or to start drinking it but to help you get the benefits while avoiding the downsides.

Inside you’ll learn:

• How much caffeine is a good starting point
• Hidden sources of caffeine people forget about
• When to stop drinking it to protect your sleep
• Why delaying your first coffee can help
• How to reduce your intake without feeling awful

I still enjoy coffee every day.

I just try to make it work for me, not against me.

How many coffees do you usually drink in a day? ☕

Save this post the next time you wonder:

Am I drinking too much… or could I actually benefit from a little more?

Bad mornings usually aren’t a character flaw. They’re inputs.

Daylight sets your body clock.
Movement lifts mood within minutes.
Coherent breathing, five in and five out, syncs your heart rhythm with your blood-pressure reflex so your system finds its rhythm instead of being pushed or shut down.
Reading or writing puts you in charge of your attention, instead of reacting to a feed.
Cold is a personal one: thinner evidence than the internet suggests, but most people feel sharper for it.

You don’t need all five. Pick one tomorrow. I recommend you to start with daylight.

How’s your morning setting you up? Comment BYOR for a free check.

Most advice about stress is escape advice. Take a break, switch off, get away from it.

I’ve tried that. The break ends, and the stress is waiting exactly where you left it.

What changed things for me wasn’t avoiding stress. It was training the other half: the coming down. Cold water, hard hikes, slow breathing after. Rise on purpose, recover on purpose, until your body remembers the way back down on its own.

How well do you recover? Comment BYOR and I’ll send you the free 2-minute check: stress, energy, focus, sleep, see where your system stands.

If you keep starting over, it’s probably not your discipline.

That’s just how the brain works: it constantly weighs whether a goal is worth the effort. Too big for where you are now, and the answer is no. You stall, then call it laziness.

It’s not a discipline problem. It’s a calibration problem. Set the right size first, and motivation follows.

Comment BYOR and I’ll send you the free 2-minute check: see where you stand, and where to start.