1. Story Time: What I Learned from Travis Kelce & NFL’s Best

Picture this:

A group of the best tight ends in the NFL, drenched in sweat, running drills, and breaking down film like it’s a chess match.

In one corner, Travis Kelce, already a Super Bowl champion and heading for a 3rd this Sunday, talking through footwork with younger guys trying to earn their spot.

Across the field, George Kittle, full of energy, demonstrating blocking technique like a maniac.

And in the middle of it all, me—talking about recovery.

This was TE University, an invite-only event where the NFL’s top tight ends spend three days learning everything they can to extend their careers and keep playing at their peak.

Training. Strategy. Recovery.

That’s where I came in.

2. What I Told NFL Players About Recovery

You might think NFL players have access to unlimited recovery resources.

Private chefs, massage therapists, high-end recovery tools.

And yeah, some do.

But a lot of these guys?

They’re fighting for a paycheck.

Many are battling for a roster spot, looking for their next team, or grinding to keep their careers alive.

They can’t afford to rely on luxury recovery methods.

So when I spoke about recovery, I kept it simple.

The four most important pillars of recovery are:

✅ Movement – staying mobile and balanced
✅ Sleep – arguably the #1 recovery tool
✅ Nutrition – especially hydration​
✅ Stress Relief – managing mental and physical stress

Everything else?

Massage, ice baths, wellness products, supplements…

Those are extras.

3. The Recovery Rule: Basics First, Extras Later

At the event, I saw guys at the top of their game still focusing on the basics.

Not because they didn’t have access to fancy recovery methods, but because they knew what really matters.

Don’t get me wrong, I love massage and recovery tools.

I am a sports massage therapist after all and I buy a bunch of this stuff myself.

But at the end of the day, your body’s ability to recover starts with what YOU do every day.

If you’re skipping sleep, movement, hydration, and stress management, no amount of ice baths or supplements will fix it.

The NFL guys get it.

And if it’s good enough for them, it’s good enough for us too.

Focus on the basics first. Then add the fancy stuff.

4. Weekly Mantra: Recovery Is a Daily Habit

Taking care of your body isn’t about chasing the latest wellness trend.

It’s about showing up for yourself every single day.

5. Action Step: Take Inventory of Your Recovery

Before you think about buying new supplements or recovery tools, do a quick self-check on the four basics:

1️⃣ Movement – Are you getting at least 5-10 minutes of mobility work or light movement daily?
2️⃣ Sleep – Are you sleeping at least 7 hours consistently?
3️⃣ Hydration – Are you drinking enough water throughout the day? (Aim for half your body weight in ounces.)
4️⃣ Stress Relief – How are you managing stress? (Even 5 deep breaths before bed can help.)

👉 Disclaimer: This is general advice and may not apply to everyone.

If one area is lacking, start there before adding anything else.

Small improvements compound over time.

Stay moving!

Joe

PS: Want an easy way to incorporate better movement into your routine?

Check out my latest follow-along recovery routine on YouTube—perfect for getting loose and feeling good.

👉 Watch the Stretching Routine Here​