HIGHLIGHT CORNER
HIGHLIGHT CORNER
Maximize Recovery: The Power of Consistency in Staying Active
JUDD KOENIG
When lawyers hear the phrase“ maximize recovery,” we usually think about cases, clients, and outcomes. But the same principle applies to something far more personal: our health. The truth is, the way to maximize recovery... physically, mentally, and emotionally... does not come from perfection, extremes, or waiting for the“ right day.” It comes from one thing: consistency.
In our profession, the demands of deadlines, hearings, client expectations, and the often dreaded email inbox can make wellness feel like a luxury we don’ t have time for. Too often, we tell ourselves we’ ll start exercising“ when work slows down,” or that we’ ll commit to a rigorous plan only when the stars align. But here’ s the reality: the stars rarely align and extreme plans, while motivating at first, almost always fail because they’ re not sustainable.
Why Consistency Wins
Consistency is the quiet, steady force that compounds over time. Think of it like compound interest in your retirement account: each small, regular contribution grows into something powerful. By contrast, the all-or-nothing extreme approach leads to burnout.
When you commit to extremes... a sevenday-a-week boot camp, a restrictive diet, or a marathon training program without building a base... you’ re setting yourself up for the inevitable moment when life gets in the way. When that happens, the first missed workout or indulgent meal feels like failure. And that perceived failure often spirals into a negative cycle:“ I blew it, so why bother?” Before long, you’ re right back where you started.
The alternative is far less glamorous but far more effective: small, consistent actions over time. A 10-minute walk between Zoom calls. A quick stretch before court. A light strength session on the weekend. These small investments add up. Even on bad days, choosing something over nothing maintains the streak, builds momentum, and reinforces the identity of someone who takes care of themselves … YOU!
The“ Bad Day” Principle
One of the most powerful mindset shifts is to redefine what counts as success. Too many of us only consider a“ real” workout as an intense hour at the gym or a five-mile run. That rigid definition sets us up for disappointment.
Instead, success should be doing something, anything, on the days when life or work feels overwhelming. Ten minutes of movement matters. Parking farther away matters. Taking the stairs matters. It’ s not about perfection; it’ s about creating the habit of showing up for yourself.
When you stop chasing perfection and start focusing on consistency, the guilt fades. You no longer punish yourself for missing that extreme workout because you recognize the value of the smaller wins. Over time, these small wins build the foundation of a healthier, more resilient lifestyle.
Lessons from Arnold’ s Pump Club
One of my favorite resources on this topic is Arnold Schwarzenegger’ s Pump Club newsletter and podcast. What I love about it is its simplicity. Every day, Arnold and his team deliver short, science-backed insights on health, fitness, and mindset. It’ s not about extremes, fads or the latest social media craze. Instead, it’ s about easyto-digest reminders that small actions lead to big results.
Arnold himself embodies the principle of consistency. He often says that showing up day after day, year after year is what
PBCBA BAR BULLETIN 18 separates success from failure in the gym, in business, and in life. His daily newsletter is a powerful reminder that you don’ t need to overhaul your life overnight. You just need to keep moving forward.
For busy lawyers, that message is gold. We thrive on routine and structure, and Arnold’ s daily dose of motivation is an easy way to keep wellness front of mind without feeling overwhelmed.
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