Our method and the success story of one of our HUB clients 

Regardless of where you are in your recovery or training journey, the HUB Approach is designed to help you reach your goals. Our methodology has 3 distinct phases, each building on the other. If you skip a phase, you are more likely to have an injury or setback. 

 

We recommend you understand each step of the process and its goal. Write this on a big whiteboard so all can see and keep you accountable. 

 

The HUB Approach: 

 

Phase One: HEAL 

When you Heal your body and mind, you allow for limitless possibilities. 

 

Heal is always Phase One when working with our clients, allowing you to lay a foundation for optimal physical and mental health. Some need to tend to physical injuries, and others need to address the mental burnout due to an unsustainable training regime. Regardless, this phase begins with recognizing an injury or a desire for a life change. 

 

The most important aspects of this stage are to obtain a correct diagnosis and develop an active, dynamic plan to treat any concerns. This phase might require extensive downtown from their training.

 

We use active rest, chiropractic manipulation, mobilization, physical therapy, massage, or surgery to treat any issues. In this phase, your plan will likely include low impact core and low impact cardio. 

 

During this recovery phase, we encourage gratitude, developing oneself mentally through reading, and spending extra time with your family. 

 

Set a goal for phase 1 that allows you to lay a foundation for optimal health. Write your goals on a whiteboard for you and everyone else to see. 

 

Goal examples: 

• Reach a physical milestone, like a 1.4 min plan if you have a lower extremity impact issue
• Learn to cook healthy dishes
• Read a book or multiple books! 
• Express gratitude and love to those around you each day

 

Phase Two: UNDERSTAND

When you understand the best approach to training, you feel confident you’re doing the right thing for your health. 

 

Phase Two assumes you have completed your Phase One goals and are relatively pain-free, ready to start a more active program. 

 

The main objective of this phase is to understand why you were injured. You can address these issues by getting an in-depth analysis of your body. 

 

A HUB coach can properly analyze your body’s specific needs and design a plan. We might do a gait analysis, look at proper bike fitting, and evaluate your swim stroke. Additionally, you might need someone to do a mobility to strength evaluation to understand any critical issues. 

 

This phase will require you to prioritize time for exercise. 

 

The main goal of phase 2 is core and balance.  

 

Goal examples: 

• 1. 4 min plank
• swim training goals
• Walk 3 miles
• Continue to thank and appreciate those around you. 
• Reset your whiteboard.

 

Phase Three: BUILD

When you build strength and mobility, you ensure a lifelong ability to perform at the level you want. 

 

Phase Three takes what we learned about you in Phase Two, allowing you to follow a plan that builds you up for sustainable and long-term success. 

 

You will be able to do all the things you love in your training! Running, biking, swimming, and strength exercises. 

 

The goal of Phase Three is to develop a plan to build on your training, increasing your capacity and intensity. 

 

Goal examples: 

• Bike, run and swim times
• Strength gains
• Create and sustain a new healthy habit
• Enter a race 
• Continue to show gratitude to those who support you

 

The HUB Approach is the exact process we take all our clients and athletes through. The question is, does it work?

 

Below is Michael Follo’s story of how he went from knee surgery and journeyed back to living and loving his active life! 

 

Michael Follo’s Success Story:

 

Michael Follo: Recreational Cyclist  

Twelve months ago, my knees were a mess. The pain of osteoarthritis had severely curtailed my cycling and hiking. I had gone from cycling 25 miles/day to 25 hard, slow miles per week. Even daily tasks like walking the dogs or going up and down stairs became problematic. Cortisone shots proved ineffective, and hyaluronic acid injections provided only very short-term relief. I had known for several years that joint replacement was in my future, and my orthopedic surgeon had told me, ‘You’ll know when it’s time.’ This time last year, I knew it was time.

 

Once I decided to proceed with bilateral knee replacement, I was both relieved (about the prospect of resuming an active, pain-free life) and apprehensive (about the myriad challenges of recovery). I knew that full recovery would require a tremendous amount of hard work, physical therapy, and self-discipline, not to mention the unwavering support and encouragement of my family, friends, and medical team.

 

When I first reached out to you for advice—as an orthopedist, friend, and fellow athlete—I assumed you would give me tips about physical therapy, endurance training, and cycling-specific workouts. And you did. What I didn’t expect, and what proved to be your most important contribution, was your emphasis on recovery’s mental and emotional aspects—specifically mindset and gratitude. Your recovery protocol helped me maintain a positive attitude during difficult and challenging days, weeks, and months. 

 

You gave me specific exercises and realistic short- and long-term goals. And those were not just physical. You emphasized the importance of celebrating milestones and expressing gratitude daily. I can’t overstate how invaluable that has been for my wife and me over these last nine months and how much we appreciate your advice and encouragement.

 

SPECIFICS:

• Several pieces of your advice were completely unexpected—and yet proved to be invaluable. These included non-medical goals like reading, cooking, and reflection. These are also practices that have become part of my regular routine moving forward.
• If something didn’t work, it was primarily because I didn’t work at it. For example, I completely dropped the ball on meditation. 🤦‍♂️
• Your emphasis on recovery phases broke a LONG process into manageable pieces. 
• While your protocol explicitly focused on rehab, you did speak to me about the importance of prehab. To build leg strength and cardiovascular fitness, I rode my bike as much as possible in the six weeks leading up to surgery. In hindsight, I now realize the importance of building flexibility and upper body strength, especially for someone like me recovering from a bilateral knee replacement and relying on their arms and shoulders to a great extent every waking hour of every day. I developed severe tendonitis in one shoulder simply from overuse, which definitely compromised my ability to perform routine tasks like standing, sitting, lifting, or reaching.
• Especially in Phase 1, reading proved to be a challenge for me. My mind simply couldn’t focus for more than a few minutes at a time. Meditation might have helped in this regard, but, as I said, I’m afraid that was not my strong suit. 🙄

In conclusion, I hope you know just how much I value and admire your holistic approach to your orthopedic practice, especially the recovery and rehabilitation process. 

 

I wouldn’t be where I am today—getting ready to head out on a 2-hour bike ride on a beautiful day—without Ed’s surgical expertise, your insightful recovery protocol, and Deb’s unwavering love and support. I’m dreaming of some big fall rides to celebrate my new knees and taking time every day to remember just how fortunate I am.

 

Thanks for your friendship and all you do to make the world a better, healthier place!

 

-Michael

 

Schedule a Call with a HUB team member today if you want to walk through the HUB Approach and see results like Michael! We’ll help review all the factors involved with your diet, training, and recovery so you can continue racing well into your prime while others are hanging up their racing cleats!