Recovery Is a Skill (No Wearable Needed): A 60-Second Readiness Check, Sleep Snacks & a Wind-Down That Works

Energy budgeting isn’t just for workouts—it belongs in recovery, too. You don’t need a device to read your body. Below is the 60-second readiness check I use with clients, a sleep-support snack matrix that keeps protein high, and a 10-minute wind-down that actually sticks.

The 60-Second Readiness Check (0–10)

Score sleep, energy, soreness, stress, and motivation (0–2 each).

• 8–10 (Green): Train as planned (RPE 7–8).

• 5–7 (Yellow): Keep it, but reduce one variable (sets, load, or intensity).

• 0–4 (Red): Mobility + Zone 2 or rest.

Sample Sessions by Color

• Green: 3×5/6/8/10 across squat/hinge/push/pull + core 2×10.

• Yellow: Same moves, 2 sets @ RPE 6–7, longer rests.

• Red: 5–7 min mobility + 20 min Zone 2 + brief breathing.

Sleep-Support Snack Matrix (150–250 kcal; 15–25g protein)

Greek Yogurt + kiwi · Oats + banana · Cottage cheese + veg + EVOO · Rice cakes + cottage cheese + berries · Miso broth + tofu.
Aim 60–90 min before bed if hungry; keep fats light; avoid alcohol late.

10-Minute Wind-Down

Lights down, phone parked. Quick list for tomorrow, one gratitude line, breathing or warm shower, cool/dark/quiet bedroom. If awake >20 min, leave bed and read in dim light; return sleepy.

Want these weekly playbooks first every Tuesday? Join the newsletter.