Relax and Restore

Ross Berry
May 2
10 min read

The Need to Recover

Jay and daughter, Morgan, a naturopathic physician, share thoughts on the immense benefits we can attain when we choose to ‘relax and recover.'

Whether you’re training for a marathon or just going about your daily work, the principle is the same. It’s important to push yourself and do your very best to stretch to the limit. But it is equally important to know when to take a break so that you can ‘relax and restore.’ This is true of physical activities – where your muscles need to recover. And it is also true of mental work – where from time to time, your mind simply needs to have time to shut off and recover.

One of the great reasons to prioritize relaxation is its direct impact on productivity. It will help you achieve more. In fact, research has shown that taking breaks can actually increase overall work efficiency. For instance, consider the Pomodoro Technique, also described below, where you work for 25 minutes, followed by a 5-minute break. This method not only enhances focus and concentration but also prevents burnout, allowing you to maintain high levels of productivity throughout the day.

Moreover, relaxation serves as a pathway to personal enjoyment and fulfillment. Engaging in leisure activities—whether it’s reading a book, hiking, or spending time with family and friends—can significantly improve one’s overall mood and well-being. When you take time off to engage in enjoyable activities, you will often find yourself more motivated and excited.

In addition, it’s essential to recognize that relaxation can have profound mental health benefits. In a society that often glorifies busyness and “hustle culture,” taking time to slow down can seem counterintuitive.

However, practices such as mindfulness and meditation have gained popularity as effective tools for managing stress and improving mental clarity.

The truth is that maximizing productivity and enjoyment is incomplete without the essential practice of relaxation. Whether through structured breaks, leisure activities, or mindfulness practices, finding time to unwind is crucial for restoring both physical energy and mental clarity. So, don’t be afraid to ‘relax and restore.’ In the end, it will most likely both make you more productive and find a greater enjoyment in life!

Focus, Break, Repeat: The Pomodoro Method

Some days, the hardest part of being productive is just getting started. Other times, it’s staying focused once you do. Our brains weren’t built for nonstop deep work—yet so many people try to power through entire afternoons without taking a single break. Over time, that kind of grind doesn’t lead to better results; it leads to burnout. That’s where the Pomodoro Method can be a game-changer.

At its core, the method respects two essential truths: we work better when we give something our full attention, and recovery is just as important as the effort we put in. Developed by Francesco Cirillo in the 1980’s, the Pomodoro Technique is built around short, focused work sessions followed by brief, deliberate breaks. What began as a simple strategy for a student (named after the tomato-shaped kitchen timer Cirillo used) has since been embraced by writers, engineers, students, athletes, and entrepreneurs.

Here’s how it works in practice: set a timer for 25 or 30 minutes and commit to doing just one thing—no distractions, just laser focus. When the timer goes off, step away. Take five minutes to walk, stretch, breathe, grab a coffee, or simply let your mind wander. After four cycles—roughly two hours—you take a longer break, somewhere between 15 and 30 minutes.

It sounds simple, but it changes the way you approach your day. The time limit adds urgency and helps keep distractions at bay. The short breaks allow you to recover mentally and physically before fatigue sets in. Over time, you’ll notice a sustainable rhythm forming.

This method works especially well for creative tasks or anything that requires extended mental energy. It relieves the pressure of “I have to finish this whole thing” and replaces it with “Let’s just do one Pomodoro and see where it goes.” More often than not, that’s all it takes to build momentum.

Beyond productivity, the Pomodoro Technique offers a deep sense of balance. So, if you’ve been stuck in a loop of long days and even longer to-do lists, try shifting the rhythm. Work hard—then pause. Relax, recover, and come back strong.

Ironman: The Endurance of Body, the Power of Mind

An Ironman race is one of the most grueling and awe-inspiring athletic challenges on Earth. It demands a 2.4-mile swim, followed by a 112-mile bike ride, and finishes with a full 26.2-mile marathon—all completed in a single day. It’s a test not only of physical endurance but also of mental strength, resilience, and heart.

Preparing for an Ironman isn’t just about racking up miles or perfecting technique. It’s about building a life rooted in discipline, structure, and balance. Athletes often train for months—sometimes years—honing their bodies through early mornings, long weekends, and relentless dedication. Nutrition, strength training, hydration, and strategic recovery are just as vital as any mile logged. But beyond the physical lies a greater battlefield: the mind.

Mental health and fortitude are the cornerstones of Ironman success. Every athlete encounters moments of doubt, pain, and exhaustion—when the finish line feels impossibly far away. It’s in those moments that true strength reveals itself. The mantra “keep going” becomes a lifeline. Whether it’s the roar of the crowd, a promise to a loved one, or a quiet belief in oneself, Ironman athletes reach deep into their mental reserves. Confidence, positivity, and emotional resilience carry them forward when the body pleads to stop.

Equally essential is rest—before, during, and after the race. During training, rest days allow muscles to rebuild and the mind to reset. The night before the race is sacred; quality sleep fuels clarity and stamina. Even during the race, mindful pacing and strategic fueling offer micro-rests that help the body recharge. And after crossing the finish line, true recovery begins—not just for the muscles, but for the soul. It’s a moment of reflection, of pride, and of renewal.

An Ironman isn’t just a race—it’s a transformation. It teaches us that endurance is as much about spirit as it is about strength. That rest is power, not weakness. And that with preparation, mental resolve, and heart, we are all capable of far more than we ever imagined.

Power vs Force…

The Conscious Spectrum, Mindset, and the Necessity for Rest

Consciousness is not just a mystical concept reserved for spiritual seekers—it is a measurable, lived reality. It reveals itself in how we think, how we feel, and how we respond to the world around us. There exists a spectrum of consciousness, ranging from states of deep fear and shame to those of peace, love, and ultimately enlightenment. Each level holds a different energetic frequency, a different lens through which life is interpreted. What determines where we operate on this spectrum is not fixed by fate, but by choice, awareness, and perhaps most critically, by the state of our mind and body. One of the most overlooked truths is that we cannot think, feel, or act from higher levels of consciousness without rest. A powerful mindset cannot function from a depleted body.

We often treat mindset as a product of motivation or discipline. In reality, mindset is a reflection of energetic state. When the body is exhausted, the nervous system agitated, and the mind cluttered, our thoughts will default to survival. It becomes nearly impossible to sustain thoughts of gratitude, compassion, or abundance when the body is screaming for recovery. Rest is not laziness. It is not a delay. It is the very foundation upon which a conscious and elevated mindset is built.

The lower levels of the consciousness spectrum—such as apathy, grief, guilt, fear, and anger—tend to dominate when we are mentally and physically exhausted. These are states of constriction. They narrow our perspective and drain our energy. In these frequencies, mindset becomes reactive. Thoughts are based on self-protection, scarcity, and control. Rest doesn’t just improve our thinking—it shifts our entire energetic signature. It opens the space for new thoughts to arise, ones aligned with trust, creativity, and inner peace.

The common culture of overworking, constant stimulation, and glorified hustle traps many minds in cycles of low consciousness, all while promoting the illusion of productivity. But the mind, when deprived of recovery, cannot access clarity. In this state, mindset work becomes mechanical affirmations lose their potency, goals feel distant, and internal resistance builds. Without rest, even the most powerful mindset techniques are diluted. Fatigue weakens access to courage. Overwhelm drowns out intuition. And burnout blocks love, the very frequency that makes life worth living.

To move into higher levels of consciousness—acceptance, reason, love, joy, peace—the body must feel safe. Safety is a physiological state, not just a mental one. It cannot be faked. Only through recovery, through sleep, stillness, silence, breath, and nature, does the nervous system shift out of survival. From there, the mind becomes calm. Thought becomes intentional. Mindset becomes expansive rather than constricted. Rest allows us to choose our response rather than react from fear. It provides the stillness needed for reflection, and the spaciousness required for growth.

An elevated mindset isn’t about forcing positive thoughts. It’s about tuning the mind to a higher frequency—where thoughts of compassion, abundance, and clarity arise naturally. This tuning cannot happen in a fatigued state. Even insight, which often seems like a spark of brilliance, typically occurs after rest—during moments of solitude, in the quiet of meditation, or in the drift of sleep. Without space to integrate, the mind clings to the noise. Without rest, the mind operates from pressure. But with rest, mindset becomes powerful—because it is no longer operating under force but aligned with inner power.

High levels of consciousness are characterized by ease, not effort. That doesn’t mean passivity—it means alignment. It means that what flows from your mind and heart isn’t reactive but attuned. This attunement is only possible through cycles of renewal. The mind needs silence as much as it needs stimulation. Like a muscle, it grows in the spaces between effort. This is why consistent recovery isn’t optional—it’s sacred. It’s what allows insight to land, awareness to deepen, and wisdom to surface.

A powerful mindset is one that doesn’t rush. It listens before it acts. It reflects before it speaks. It knows when to engage and when to step back. It recognizes that stillness is not emptiness, but full of intelligence. The consciousness spectrum is not climbed through stress or striving—it is risen through intention, surrender, and deep presence. And none of those are possible in a restless state.

Ultimately, rest is not a retreat from growth—it is the space in which growth becomes possible. It is not separate from mindset work; it is the core of it. If mindset is the lens through which we see the world, rest is the act of cleaning the lens. No matter how positive your thoughts, if you are depleted, your perception will be distorted. Rest renews clarity. It reconnects you with your internal compass. It makes space for intuitive knowing and genuine choice.

To live and think from higher consciousness is to honor the rhythm of your being. It is to realize that recovery is not a luxury—it is a requirement for evolution. Without rest, the mind cannot rise. Without rest, the mindset cannot transform. And without rest, we cannot access the peace, power, and perspective that higher consciousness offers.

The Power of the Pause: Why Mini-Sabbaticals Are the Smartest Investment You're Not Making

In a world obsessed with hustle, there’s quiet power in taking a step back—not to quit, not to coast, but to pause with purpose. Enter the mini-sabbatical: a short, intentional break taken at a strategic moment, designed not for escape, but for reflection, realignment, and renewed ambition.

Whether you're a small business owner in rural Iowa or a teacher in a New England town on school break, the concept is the same: step away to move forward stronger.

Unlike a vacation, a mini-sabbatical isn’t just about rest (though rest is part of it). It’s about zooming out—asking the hard questions we rarely consider when we’re knee-deep in daily demands:

Is what I’m building still aligned with why I started?

What’s been working—and what’s quietly broken?

What would I do differently if I could start fresh?

Some take a week to volunteer in a different community. Others spend a few days alone in nature, journaling. Some map out the next ten years from their favorite diner booth. It doesn’t have to be fancy. It just needs to be intentional.

And the benefits? Real. Research shows that even short, structured breaks lead to sharper strategic thinking, reduced burnout, and clearer decision-making. In small towns especially—where a single energized entrepreneur or leader can ripple through an entire community—the impact multiplies.

Here’s the truth: America doesn’t just need harder workers. It needs wiser ones—people bold enough to pause, reflect, and then aim higher. Not by chance, but by choice.

So if life gives you a window—a seasonal slowdown, a career crossroads, or even just a quiet week—don’t rush past it.

Take a mini-sabbatical. Come back clearer. And create something even better.

Positive Profile of the Week: TB12 Method – Tom’s Trainer - Alex Guerrero

This week we are delighted to highlight a leader in the area of athletic training who understands the need for balance – and the concept of ‘rest and restore,’ Alex Guerrero.

In the world of professional sports, few athletes have pushed the boundaries of longevity and peak performance like Tom Brady. Behind much of his recovery and resilience over nearly two decades stands a key figure: Alex Guerrero.

Guerrero is more than a personal trainer. Over the years, he has become Brady’s business partner, close friend, and trusted body coach—playing a central role in developing the now-famous TB12 Method, a lifestyle centered on performance, recovery, and long-term health. While much of the spotlight shines on Brady’s legendary discipline and drive, it’s Guerrero’s approach to rest and recovery that forms one of the method’s core pillars—and arguably one of the biggest reasons Brady was able to play at an elite level until age 45

Born in California and raised in a large family with strong roots in herbal medicine and Eastern practices, Guerrero’s path to health and performance was far from conventional. He studied traditional Chinese medicine and earned a Master’s degree in Eastern Medicine, blending ancient healing techniques with modern sports science.

He met Tom Brady in the early 2000’s, during the formative years of Brady’s NFL career. Even then, Brady was known for his relentless work ethic—but he wanted more than faster recovery; he wanted to extend his playing career. Guerrero’s philosophy offered a different lens: a holistic approach prioritizing pliability, functional strength, hydration, nutrition, and—perhaps most overlooked—strategic rest.

Together, they refined the TB12 Method, which emphasizes a proactive, preventive approach to body care. Rather than waiting for injury, Guerrero promotes consistent muscle pliability work—using deep-force techniques before and after activity to keep muscles long, soft, and resilient. In his view, tight muscles are more prone to strain or tearing, while pliable muscles recover faster and support long-term performance.

Work, then recover. Push, then reset. Guerrero’s training often pairs high-intensity routines with intentional moments of rest and realignment. Now, as co-founder of the TB12 brand, he helps not only elite athletes, but also everyday individuals apply these practices to their lives. Recovery isn’t just for game day—it’s for anyone who wants to perform better in their daily pursuits.

What makes Guerrero’s philosophy especially relevant today is its focus on longevity over intensity. In a culture that glorifies the hustle, he offers a different message: slow down, listen to your body, and build habits that allow you to keep showing up—not just for a season, but for a lifetime.