Relaxing Sunday Spent Recovering and Working

Gemini Fitness and Combat
3 min readSep 8, 2020


Yesterday was kind of an uneventful day all together. It was much needed at the time though.

I woke up in the morning and could barely lift my hand above my shoulder. I couldn’t figure out what exactly happened. I mean Saturday we had a hard training day and I had 17 or 18 3 minute long matches but there was no point in time where I felt I injured myself or even felt a pain in my shoulder. After I took Champ on his morning walk I put some heat on my shoulder for about 20 minutes and then threw some CBD cream on it as well to try and ease the pain. It worked temporarily.

Over the next couple of hours I did day 5 of the Build Your Brand Challenge and we got to listen to Russell Brunson and Tony Robbins which is always a great listen. I learned a lot like the rest of the challenge and got some tangible stuff to take away about telling my own story, figuring out which specific people I can help, and how to get my knowledge and programs out to people who need it most. I am excited to keep the process going!

Over that time though I was monitoring my shoulder closely and it just wasn’t getting any better and I was supposed to go get my workout in later on and that just wasn’t going to happen. I needed to take a rest day in order to heal up and be ready for practice on Monday. Since I wasn’t going to go the gym anymore I took part in a webinar listening about a software program that will deliver ebooks to over 15 different platforms all at once! I was excited about this opportunity because for the last couple of weeks I have been working on writing my own ebook on speed development which I would love to get out to athletes as soon as possible. I am working diligently to finish the book and then will probably use the new software to help distribute it out to as many people as I can. Of course only to those who need it and would benefit from it. So that’s how I spent the next couple hours of the day.

The evening was pretty relaxing as I wanted to watch game 1 of the western conference hockey finals between the Golden Knights and Stars. That was a great way to end the night for me as I had to be up early on Monday for a coaching session and by the time the game was over I was already laying down and ready to go to sleep.

A pretty uneventful day but was still a great day of learning and recovery which we all need some days for our health!

Until tomorrow,

David Banko

Speed Development System



Gemini Fitness and Combat

We are a gym located in Englewood, CO and we help people live healthier lives through BJJ, Boxing/Kickboxing, and Fitness Bootcamps.