The Rebuild Guide

You’re not lazy. You’re under-recovered. Here’s how to rebuild energy, strength, and consistency—layer by layer.

You’ve tried to train your way through it.

More volume, more intensity, more effort.

But here’s the truth:

If you don’t have the base layer—energy, movement quality, and fuel rhythm—then your system won’t hold. No matter how motivated you are.

The Rebuild phase of the Optimise Method™ is where we fix that.

This is the stage where we:

• Lock in daily movement habits

• Build aerobic and strength foundations

• Restore consistency through rhythm (not rules)

• Stop chasing more, and start absorbing better

If you’ve got enough energy to train but not enough to recover—you’re in the right place.

Here’s how we rebuild the system so progress sticks.

✅ 1. Daily Movement Baseline

Training 3x/week doesn’t move the needle if the other 165 hours are sedentary, tight, and under-recovered.

In Rebuild, we shift focus from big sessions to daily movement quality.

Start with this 5-minute daily flow:

1. Crawl or Bear Walk – 30 sec

   → Resets coordination and core connection

2. Lateral Lunge with Reach – 5 reps/side

   → Opens hips and thoracic spine

3. Deep Squat + Reach – 5 reps

   → Reconnects posture, ankle mobility, and breath

Use this on off days, in the morning, after work—any time you need to feel more mobile and switched on (without wrecking yourself).

📌 Pro tip: Stack it with breathwork or a walk to get double benefits—mobility + aerobic base.

✅ 2. Energy-Matching Training

Forget grinding every session. Your body adapts to strategic stress, not random effort.

We use a Hard / Medium / Soft rhythm to keep your system responsive:

• Hard = Full-body strength + metabolic finishers

• Medium = Strength skill, tempo work, aerobic base

• Soft = Mobility, recovery circuits, breath-based movement

This isn’t “easy training.”

It’s smart training that matches your life.

👉 You don’t need to train less. You need to match intensity to your recovery capacity—and vary it to stay adaptable.

✅ 3. Fueling Rhythm (Not Food Rules)

In Rebuild, we don’t count macros.

We restore fuel rhythm so your body gets what it needs—when it needs it.

Start here:

1. 3 solid meals per day (stop snacking drift)

2. Protein + plants at every meal

3. Hydrate before caffeine

4. Anchor your first meal within 90 minutes of waking

Most clients who feel “off” aren’t under-eating—they’re mis-timed, under-fuelled, and burned out by poor rhythm.

Once rhythm is restored, we can fine-tune the rest.

🧭 So… is this your phase?

Rebuild is for you if:

• You’re training, but feel flat or inconsistent

• You have enough energy to push—but struggle to recover

• You’re always “restarting” progress

• You need rhythm, structure, and energy back on your side

You’re not broken. You’re just missing the base layer that keeps you strong, consistent, and adaptable.

🔧 Want help rebuilding it the right way?

That’s what we do inside the Optimise Method™—restore recovery, energy, and strength one layer at a time.

👉 Book a quick strategy call here – and we’ll map out exactly where to start.

Not quite your phase?

📘 Reset Guide → If everything feels like “too much,” and you’re struggling to recover at all

🧠 Rewire Guide → If your body’s ready, but your mindset, habits, or emotions keep pulling you off track