Who’s doing something fun this weekend? I’m teaching/training Jiu Jitsu this morning, gonna take advantage of the crazy Midwestern spring weather- you know in the 30’s yesterday, highs of 66 & 70 today & tomorrow then 47 on Monday… Tomorrow Michigan plays Tennessee in the Great 8. So I’ll be watching that. What do you have planned this weekend? Drop it in the comments below!

Age does weird things to the body. Over the past year, I have been getting less and less sleep and I could not quite put my finger on why. The strange thing was the inconsistency. One night I would get 7 hours, and the next I would be stuck at 5 or 6 without changing my bedtime. I think I have finally found the correlation & as cliche as it sounds. It's my water intake. I have realized that my sleep quality is decided about twelve hours before I hit the pillow: - 100 ounces on a normal day = 7+ hours of sleep. - 110 to 120 ounces on Jiu Jitsu days = 7+ hours of sleep. - Missing those marks = 5 or 6 hours of sleep. When I hit those 5-hour nights, I feel off and sluggish. I lose focus while I am working on my business and I do not have the usual energy during my movement practice. Being sharp for my business is something I take seriously. If my clarity is not there, it directly affects my clients and my team, and that is not something I will tolerate. This week, I am leading from the front to see if this theory holds up. I have been testing it for 10 days and the data is consistent. I am using my 40 ounce bottle to hit specific targets: - One full bottle before my morning movement. - Half a bottle during training and half after. - Another 20 to 40 ounces finished before 7:00 PM. I'm done guessing why I'm tired. What is the 1 habit you are going to work on this week to help you reach your goals? Drop it in the comments below.

Hey Perform Crew! Let's welcome @Mallory Collins, @Bret Boyack, @Teresa Harris to the community! Glad to have you all here! My recommendation to get you started on the right track is to head over to the Classroom Tab and watch the Start Here module. If you have any questions @Jerry Rivera and I are always here to help you out!

Hey Perform Crew! It’s amazing how much progress we can make in a week. 7 days ago I was doing split squats off of 6”. Today was able to do a couple flat ground at the end of my movement practice. Definitely not 100% yet but so much better than last week at this time. Will go to Jiu Jitsu tomorrow and see how I feel & post an update on Wednesday.

I get asked all the time: "Shawn, am I doing rehab right now, or am I training?" The long and short of it is that there is no difference. Strength training and rehab are the same thing. The biggest separator is that traditional rehab typically ends once you get back to square one—when the pain is gone and you have "decent" usage of your body. As I mention in the video, every movement is scalable. When you first start out and you have no capability or strength, there is a deficit that needs to be filled. As you fill that demand, you get stronger. You gain range of motion, stability, and flexibility. What happens next is the Resilience phase: As you continue to progress, you reach a place where you can begin to load these movements. This is where we stop just fixing the leak and start building tissue tolerance. By adding external load, you increase your lean muscle mass and become more capable than you were even before the injury. The "Long Game" Reality: Traditional 12-week programs from a physio or PT are designed to get you "functional." Our goal in the Collective is to make you over-prepared. We look at this over a one-year, three-year, and five-year window. Theoretically, you’re never "done" with rehab training—you’ve just progressed to a place where your body can handle more than your lifestyle demands. You aren't just back at square one; you are more resilient than the day you started. Question: Would you all like to see/hear more information on this topic? I could do a workshop on it if there is interest. 👇