Rotating Workouts, Bracketing Carbs, Hydration Hacks & More: Building Sustainable Habits After Sport

In this episode of the Former Athlete Society Accountability Series, I’m walking you through five real-world, highly tactical strategies that I personally use and coach former athletes to implement.

There’s a moment every former athlete hits—when the structure, discipline, and routines of training at a high level are gone, and we’re left to navigate health and fitness alone. The question becomes: 

That’s what I covered in my most recent Accountability Call for the Former Athlete Society. Even if you couldn’t make it live, I wanted to break down what we talked about because these five strategies have been absolute MUSTS — not just only for me, but for dozens of former athletes I’ve coached.

🧠 What You’ll Learn in This Accountability Call:

✅ Rotate Your Workouts to Avoid Plateaus

Let’s face it—most of us have been guilty of hitting the gym and doing the same lifts over and over. Monday’s chest day. Wednesday’s legs. Friday’s back and biceps. Rinse and repeat.

But here’s the problem: your body adapts fast. What used to be progressive overload turns into maintenance. And mentally? It gets stale.

That’s why I started rotating my workouts. I have three upper body and three lower body sessions. Every Monday, Wednesday, and Friday, I rotate through them in sequence: Upper 1, Lower 1, Upper 2 one week, then Lower 2, Upper 3, Lower 3 the next.

By the time I loop back to Upper 1 in Week 3, I’m fresh, my joints aren’t overworked, and I’m ready to push harder. It’s structured enough to build strength but dynamic enough to avoid plateaus.

This isn’t random programming—it’s strategic variety. It’s how I keep progressing while staying consistent for years, not weeks.

✅ Bracket Your Carbs for Better Energy and Recovery

Carbs aren’t the enemy. But when you eat them matters.

Here’s my approach: I bracket my carb intake around my training sessions. If I’m lifting later in the day, I’ll go lighter on carbs in the morning—lean protein, fats, and veggies. As my workout approaches, I ramp up carbs to fuel performance. Post-training, I prioritize carbs again to replenish glycogen and support recovery.

The rest of the day? I taper carbs down and lean on protein and fats for satiety.

It’s simple, but it keeps my energy stable and ensures my muscles have what they need, when they need it. This strategy also helps former athletes who are trying to manage body composition without feeling like they’re “on a diet.”

✅ Hydration Isn’t Just Water—It’s Electrolytes

Most people think drinking a gallon of water a day is enough. It’s not. If you’re not replenishing electrolytes, you’re missing a key part of hydration.

I drink up to 200 ounces of water daily, but I add in electrolytes to make sure I’m actually hydrating at the cellular level. A splash of calorie-free Mio Hydration and a pinch of sea salt has been a cheat code for me.

Not only does it make water taste better (so you drink more), but it helps prevent the brain fog, fatigue, and cramps that sneak up when electrolyte levels dip.

✅ Build a Meditation Practice to Support Mental Resilience

Physical health isn’t enough. Former athletes often forget how much mental resilience we built during our careers—and how quickly it can fade.

I’ve been experimenting with meditation for years, and I’ll be honest—it wasn’t easy at first. I started with 5-minute sessions using Headspace. Then I tried Oak Meditation. Now, I’m using Henry Shukman’s The Way app and regularly doing 30-minute sessions.

The key? Start small. Focus on consistency over duration. Just 5 minutes every morning. Build the habit. Over time, you’ll find yourself calmer, more focused, and less reactive—not just in training but in life.

✅ Monitor Your Blood Pressure—Especially After 35

Here’s a reality check: high blood pressure is the silent killer. It doesn’t matter how strong you are or how clean you eat—if your blood pressure is out of range, your long-term health is at risk.

I use the Withings BPM Vision to track mine at home. I take three readings every other morning and let the device calculate the average. It syncs to my Apple Health so I can monitor trends alongside stress (with Bevel Health), hydration, and recovery metrics.

For men over 35—and honestly, anyone—it’s time to stop guessing. Get a monitor. Check your numbers. Protect your future.

The Takeaway

Consistency isn’t about doing more—it’s about doing the right things, repeatedly. Rotate your workouts. Bracket your carbs. Hydrate smarter. Train your mind. Monitor your health.

You don’t need the discipline of two-a-days or the pressure of competition anymore. You just need systems and habits that fit your current life.