12 Weeks Post-Injury: A Reality Check and a Reset

An ankle injury doesn’t just slow you down physically—it can quietly derail everything else.

I’m the kind of person to suffer in silence. 

I’m unsure if thats because I dont want to burden anyone with my problems or what. But the past 12 weeks has been a struggle. Mentally & physically. I put on a brave face and pushed through ( maybe that’s why I’m such a good trainer – haha ) but the lows were real. I’m am blessed to have family and friends and my business to keep meeting getting up in the morning. 

I now only feel like I can share my journey (so far) now that I’m feeling ‘well’ again.  If you are struggling with mental health please call the legends at Life Line 13 11 14.

Over 12 weeks of reduced mobility (complete understatement!!), I gained 3kg. Not because I didn’t care, but because I didn’t adapt. Movement stopped, but calorie intake didn’t change. Ready to eat ‘foods’, depression, frustration, and too much time sitting still, and the weight crept on faster than I expected.

Even though I did as much movement as I was able in the gym (thank God; or should I say Joseph Pilates for the Reformer Bed!!) it still didnt get that heart rate up to burn enough calories – get that energy buzz I am so used to – so addicted to.

9 October – 1st January

71kg

I felt it:  Bloated, Sluggish, Mentally flat, Lost, 

I was drinking more alcohol than usual and leaning heavily on inflammatory foods. Sugar, high-GI carbs, convenience eating (this also didnt help my brain) —things that comfort you short-term but punish you long-term. My body wasn’t moving, yet I was feeding it like it was. 

Something had to change.

Movement Came Back — Then So Did My Headspace

As my ankle mobility slowly improved, my mental health followed. Being able to cook real food and move again—even imperfectly—was the switch I needed. It snapped me out of “mucking around” mode and into action.

I stopped waiting to feel motivated and started rebuilding structure. 

11th January

Training reset:

  • Cardio: 5x per week
  • Ankle therapy: 6x per week
  • Resistance training: 2x per week

This put me into a sustainable 300–500 calorie deficit per day, without extremes.

Nutrition: Less Inflammation, More Intention

You all know that I don’t believe in diets – just eating smarter. (plus being able to stand up and cook helps too!)

Eliminated:

  • Added sugars
  • High-GI, unnecessary carbohydrates
    • Bread
    • Rice
    • Potatoes

Increased:

  • Fibre
  • Protein

Staples became:

  • Leafy greens
  • Steak
  • Whey protein shakes

The focus shifted from “less food” to better food—fuel that supports recovery rather than fighting it.

18th January

68.5kg

  • –2.5kg
  • Less bloating
  • More energy
  • Clearer head
  • Better toilet experience too (TMI ??)

This wasn’t about punishment or perfection. It was about alignment—matching nutrition to movement, and movement to where my body actually was.

The Takeaway

Injury forces stillness, but stillness doesn’t mean surrender. If you don’t adjust your inputs when your outputs change, your body will keep the score.

Mobility gave me momentum. Momentum improved my mindset. And once my head was right, the rest followed.

One week in—back on track.