Tactical Habits for Former Athletes: Stretch, Protein, Sauna, Collagen & Social Accountability
This video covers five tactical strategies former athletes can use to stay consistent with training, nutrition, and recovery. From targeted hamstring stretches to protein hacks, sauna sessions, collagen support, and creating social accountability—this is real-world coaching that works.
Welcome back to the Former Athlete Society Accountability Call—this week's video is built for every former collegiate athlete who's trying to bridge the gap between their past structure and their current lifestyle. If you're someone who once thrived under a structured training environment but now struggles to stay consistent with nutrition, training, and recovery... this 60-minute call is for you.
In this episode, I unpack five highly practical and immediately actionable strategies to help you create momentum again in your personal fitness and health journey. These aren't vague motivational tips—these are hands-on tactics rooted in sport science, S&C principles, and behavior change psychology.
Whether you're navigating a 9-to-5, balancing family life, or chasing big goals outside sport, these strategies are simple enough to implement and potent enough to move the needle.
This is the video I wish I had when I stopped playing sports
and felt lost with no offseason plan.
Each section includes science-backed reasoning, practical examples, and an action step to implement today. Whether you pick one or all five strategies to try this week, this video gives you a real roadmap to make training and nutrition feel simple again—even without the team, coach, or locker room.
🧠 What You’ll Learn in This Accountability Call:
1. Evening Hamstring Stretching to Alleviate Back Pain:
Discover how tight hamstrings are quietly wrecking your posture and contributing to low back discomfort—and how using a targeted nighttime stretch routine, built around the joint-by-joint model and Janda’s upper/lower cross theory, can relieve that tension and realign your body. Ideal for ex-athletes who sit more now than they used to.
2. Protein Hacks for Busy Schedules:
Struggling to hit your daily protein targets? I’ll show you a fast, delicious hack using sugar-free whipped cream and protein powder to boost your intake without the hassle. This tactic is perfect for late-night snacking, post-training recovery, or even travel. No kitchen? No excuses.
3. Strategic Sauna Use for Performance and Longevity:
Learn how 2–3 short weekly sauna sessions (either infrared at home or at a commercial gym) can accelerate your recovery, reduce inflammation, improve cardiovascular markers, and support your long-term mental clarity and stress resilience. I walk you through what to do, when, and how to layer it into your current life rhythm.
4. Why Collagen Supplementation Is a Game-Changer After 30:
As our tendons age, they become more brittle and less responsive to loading. I break down how 15g of daily collagen—paired with light tendon loading—can rebuild resilience. I also plug a recent deep-dive I published on collagen (linked below), for those who want the science and application.
5. Creating Social Pressure Through Community-Based Training:
Why do most former athletes fall off the wagon? No schedule. No teammates. No accountability. I’ll walk you through how to intentionally bring others into your training ecosystem so you feel a subtle nudge of positive pressure to show up, move, and stay consistent.
You’ll walk away with real tools, examples from former athletes like you, and step-by-step habits you can adopt immediately.
Whether you're years removed from competition or just stepped off the court, this is your playbook for living like an athlete again—on your terms.
Subscribe for more calls, tools, and behavioral strategies to help former athletes level up in training, health, and life.