WF: The Recovery Audit Ebook

Most people I coach are under-recovering and over-training without realizing it. This workbook walks you through auditing the three big levers: sleep, stress, and recovery, then gives you a plan to fix what's broken.

What's inside

• The audit: a structured walkthrough of your sleep, stress, and training load.
• Sleep changes that move the needle, and the ones that don't.
• Managing stress without escapism, alcohol, or scrolling.
• Reading your training data: when to push, when to pull back.

Who this is for

Lifters who keep stalling despite working hard. People who feel "tired but wired" most weeks. Anyone who's added supplements and biohacks but never fixed the basics.

What you'll get out of it

• An honest read on what's actually under-recovered in your week.
• A short list of behavior changes ranked by impact.
• The skill to manage your training load instead of just chasing PRs.

About the author

I'm Louis Antonelli. I built Wholesome Fitness from my own transformation, and I coach in Lakeland and online. The full story is on the about page.

Want a free preview of the thinking? Read Sleep is the cheapest performance drug you're not using on the blog.