Health Storey helps with sports injuries. Are you running a marathon or doing any high impact sport? Pay attention to the following timeline for tissue recovery:
Inflammatory Phase Days 0–7
Repair Phase Weeks 1–6
Rebuilding Phase Weeks 6 to 12 Months
Timelines by Tissue Type
Because different tissues have varying levels of blood supply, their base recovery schedules look very different:
Tissue Type
General Timeline
Biological Factor
Muscle Strains
2–8 weeks
Excellent blood supply speeds up repair
Bone Fractures
6–12 weeks
High blood supply but requires rigid stabilization
Ligament Sprains
8–12+ weeks
Moderate blood supply restricts healing speed
Tendon Injuries
12–16+ weeks
Poor blood supply; requires active loading to heal
Cartilage / Meniscus
3–6+ months
Minimal to zero direct blood supply; heals very slowly
Summer Stretching while Maintaining your Summer Health
Here are nine reasons to incorporate the reformer into your wellness routine:
Targeted Deep Core Activation: To maintain control and balance, your stabilizer muscles must fire continuously, turning every focused movement into an opportunity to strengthen your body core.
Eccentric Muscle Strengthening: Reformer springs provide resistance during both the concentric and eccentric movement. Controlling the carriage builds long and resilient muscle fibers without adding bulk.
Zero-Impact Joint Protection: The reformer removes gravitational load from your ankles, knees, and spine while working on most flow routines.
Correction of Postural Asymmetries: The machine provides immediate tactile feedback. If your dominant side is pulling harder than the other, the carriage will shift or the ropes will lose tension allowing you to correct muscle imbalances in real-time.
Dynamic Range of Motion: The ropes and pulleys allow you to stretch your muscles while they are actively under tension. This active stretching increases functional flexibility and joint mobility.
Continuous Progressive Overload: Unlike body weight mat Pilates, the color-coded springs allow you to incrementally adjust the physical resistance.
Unilateral Movement Isolation: The individual hand and foot straps allow for one-sided exercises. This isolates weaker muscles and prevents your dominant side from compensating during the movement.
Spinal Decompression: Exercises like “Short Spine” creates space in the spinal column, relieving the compression that builds up from daily sitting and gravity.
Proprioceptive Challenge: Moving a sliding carriage challenges your brain’s awareness of where your body is in space.
Summer is about maintaining your health and enjoying the weather but I like athletic vacations so I’m preparing for a sporty weekend vacation in August, lets train for 6 weeks to be ready to hit the hills of San Franciso, Tahoe or Denver and the Rockies. The following schedule is designed to increase your stamina, core strength and fasting abilities.
Goal
The goal for the following six weeks is to take a fasting weekend vacation in six weeks that burns up to 3k calories a day and does not cause injury. By spending the next four to six weeks increasing the demand on your muscles you will adapt your muscles, stomach and mind without injury and be in better physical shape.
Week 1: Base Building & Mechanics
Monday: 45-minute reformer Pilates (focus on pelvic stability and single-leg footwork). Using your own pilates machine or signing up for a weekly pilates reformer class.
Wednesday: 3–4 mile walk or hike on a treadmill or outside. Choose your hiking footwear including socks.
Friday: 45-minute reformer Pilates at home or in a pilates reformer studio.
Weekend: 5-mile hike on rolling terrain or on your treadmill at the appropriate incline for the hills you plan on hiking.
For the week, workout fasted and do not drink fluids until after the workout. This training schedule is based on last years 20 day hike on a technical trail.
Week 2: Adding Load & Elevation
Monday: 45- 90 minute reformer Pilates at home or a flow class at a reformer studio. Let the instructor know you are training and want to focus on your core strength.
Wednesday: 4-mile hike on a treadmill.
Friday: 90-minute endurance Pilates session at home. Focus heavily on glute strength. If the course at the studio is shorter, add weight training at the gym for 45 minutes.
Weekend: Estimate the longest hike on your weekend hike and hike that distance so your muscles know what it feels like.
Week 3: Peak Volume
Monday: 45-minute reformer Pilates at a studio or 90 minutes at home.
Wednesday: 5-mile hike with elevation.
Thursday: 3-mile recovery walk after a pilates session to get used to moving on tired legs.
Friday: 90-minute endurance Pilates session at home.
Weekend: 8–10 mile hike on challenging terrain on a treadmill. Start picking what clothes you want to wear hiking.
Week 4 -6: Fine-Tuning
Monday: 45-minute reformer Pilates at a studio or 90 minutes at home.
Wednesday: 3-mile hike on the treadmill.
Friday: 45 minute Pilates flow for balance
Weekend: 2–3 mile walk outside
Train for walking hiking up and down hills. Walking downhill creates eccentric muscle contractions that cause significantly more soreness than climbing up hills. If you don’t have access to trails with elevation, use a stair-stepper or walk down flights of stairs to condition your knees and quads.
Note: This training schedule may be used for hiking in the hill country or visiting a city like San Francisco. What kind of August weekend vacation do you want to take?
Hi! I’m still on vacation until next week but the 21 Day Detox starts today for July 4th. This detox keeps you from worrying about celebrating the holiday. For the next three weeks, keep your calories around 800 by having soup for lunch and dinner and, rice for breakfast.
Remind the Audience: Send out a reminder email to your list of attendees.
The Hook: How are you going to open your presentation? With an impressive achievement the group can share? A joke? Is the main meeting presentation supporting your presentation topic?
The Payload: Did you practice summarizing the presentation and giving the attendees a clear call to action while you are on vacation?
Check Your Slides : Use the slides as a loose guide with one idea per slide represented by an icon, photograph or word. Check that each slide is needed for the presentation and that your presentation ends in the appropriate amount of time.
Rehearsal Techniques
Your brain processes “thinking the words” and “speaking the words” differently.
The “Out Loud” Test: Do you like how the words sound when you say them out loud. If they don’t sound right, make sure your words are words you are comfortable saying in a presentation. Pick an alternate word if the word is not in your everyday conversation at work.
Time Yourself: When presenting, persons tend to speed up their speech. Take a moment between slides. This may be used for questions or to look at the slide or your notes. Leave room for questions and be prepared with copies of the presentation in case their is a technical hiccup.
End with a slide containing details important to the group while you are away. Emergency contact details.
Technical Tips for Presentation Slides
Category
Action Item
Hardware
Ensure you have the right adapters and a remote clicker.
Software
Download an offline version of your slides in case the Wi-Fi fails.
Visuals
Check that your font sizes are legible from the back of a room (usually 24pt+).
Presentation Template for Client Presentation Update
For the Presentation Week before leaving for vacation, you might be giving five presentations. Here is another template to use for your presentation to clients before leaving. Let them know you are taking your yearly vacation but that everything will be monitored while you are away from your desk.
Details: Client Name, Your Agency/Company Name, and Date.
Slide 2: Executive Summary
Heading: Initial Project Summary and Current Project Summary – at a Glance.
Content: 3–4 bullet points highlighting the most significant achievements or pivots of the last six months and the primary focus for the next six months.
Purpose: To give stakeholders the bottom line immediately.
Slide 3: Goals & Objectives Recap
Heading: What We Set Out to Achieve with this project & While I’m Away Goals.
Content: A table comparing six months ago against current status.
Visual: Status icons appropriate for Industry
Slide 4: Key Achievements
Heading: Major Milestones Reached up to Date
Content: Focus on 3 major accomplishments. Use specific data from files.
Visual: Use high-impact photos of the completed work, team working, work environment industry environment.
Slide 5: Quantitative Results
Heading: Performance Metrics.
Content: Charts or graphs showing trends over the last six months. Annotate the graphs to explain spikes or dips in work progress – Campaign Launch or Seasonal Shift.
Slide 6: Challenges & Pivot Points
Heading: Navigating Obstacles.
Content: Be transparent about what didn’t go according to plan in the initial timeline.
Structure: Challenge → Action Taken → Result/Current Status.
Purpose: Builds trust and shows proactive problem-solving.
Slide 7: Strategic Learnings
Heading: Strategic Learning from Project
Content: Qualitative insights. What have we learned about the client’s audience, the market, or the product over the last half-year?
Purpose: Proves you are thinking critically about their business, not just executing tasks.
Slide 8: The Next 6 Months: Vision & Goals
Heading: Strategic Focus for the next six months.
Content: Outline 3–5 high-level objectives.
Visual: A timeline or chevron-style graphic showing the evolution of the project.
Slide 9: Roadmap & Immediate Next Steps
Heading: Q3 & Q4 Action Plan.
Content: A more granular look at the next 30, 60, and 90 days.
Call to Action: Mention any approvals or resources needed from the client.
Slide 10: Conclusion & Discussion
Heading: Q&A.
Content: Leave this slide up during the discussion.
Details: Contact information and a “Thank You” note to the team / clients / Boss
I’ve added to rice this week Crispy Balsamic Beets. If you are Preparing for a swimsuit vacation, it takes four days to get rid of rice from your system. Focus on salads four days before leaving.
Vacation Binder – Away from Desk Binder – Schedule a Meeting for next week. May use this jpg.
Meeting Itinerary: The Handover Alignment For Planned Absence Vacation
Duration: 45–60 Minutes Meeting Length
Goal: Clarify ownership, finalize deadlines, and pause / Notify Delay of Implementation of New Projects
Time
Segment
Purpose
00-05 min
Countdown
State departure/return dates and “hard stop” time to meeting attendees.
05-20 min
Status
High-level overview of what will be finished vs. what is paused or delayed during absence.
20-40 min
Delegation During Absence
Assigning contact person for specific tasks or workflow while absent
40-50 min
Emergency Protocol
Defining what constitutes an actual emergency while the Desk is on Vacation
50-60 min
Q&A / Feedback
Clear up any ambiguity with the team and take notes to add to Vacation Binder
Layout of the Presentation Slides
Slide 1: Out of Office Logistics
Dates: [Start Date] to [Return Date].
Last Available Hour: [e.g., Friday at 3:00 PM].
Communication Status: “Fully Offline” (highly recommended) or “Emergency Only.”
Slide 2: Before Vacation Completion Goals
List 3–5 high-priority items to be completed before leaving.
Q & A on Tasks to be completed, delegation if necessary to team members to ensure completion.
Slide 3: Work on Hold
List projects that are paused while on vacation.
Provide a restart date for project items and update clients with update right before absence.
Slide 4: Delegation & Ownership
Task A: [Point Person Name] – responsible for [specific output].
Task B: [Point Person Name] – responsible for [specific output].
Internal Approvals: Pre-approval for Point Person A and Point Person B for certain tasks.
Slide 5: Triage & Escalation
Step 1: Discuss the Vacation Binder and how to find information on your projects.
Step 2: Contact and operational questions in your Binder
Step 3: Contact and upper level management that might need to be contacted.
Emergency Contact: Only to be used if Contact Persons are unable to respond.
Update your Email Signature: Mention your upcoming absence and What the focus of your work is for your clients.
Record Loom Videos: For complex tasks you are delegating ensure your department as an alternative person with similar skill levels to complete the tasks.
Out of Office Checklist Section of your Binder – THE DEPARTURE CHECKLIST
Dates Away: [Start Date] to [Return Date]
Priority Tasks in Progress to be Monitored
Task: [e.g., The Monthly Report]
Status: [e.g., 80% done; just needs Friday’s data.]
Action Needed: [e.g., Please hit ‘Send’ on Monday morning.]
Key Contacts & Stakeholdersfor Each project – Notification that desk is on Vacation –
If [Client/Boss Name] calls, tell them: [Instructions].
For urgent issues regarding [Project X], contact: [Name of backup person].
Where to Find Things. Verify Locations and Update Records
Physical Files: Located in [Drawer/Folder Name].
Digital Files: Saved on the shared drive at: [Pathway/Link].
Passwords/Keys: [Mention if they are with the Manager or in the secure lockbox].
Emergency Contacts at WORK for your Desk
Please only contact me for: [e.g., True emergencies / Don’t contact me at all!]
Best way to reach me: [Phone number/Email].
Create Notes for my Return Section with a Tab. Make sure your Colleagues know they may add notes to your Binder.
Notes for My Return: Please jot down anything major that happened here so I can catch up quickly and anything you may need accomplished which is not urgent but has a deadline.
