# @howtomakethenba on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/C03wKpTSbXd
- **Gondola URL:** https://gondola.cc/posts/10353931-howtomakethenba-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/707393ba6b.jpg
- **Posted:** 2023-12-15T10:59:54.000+00:00
- **Account Owner:** Oliver Xu 徐远征 (@howtomakethenba) — https://gondola.cc/howtomakethenba

## Caption

day 9 of ankle rehab

- for cooking steak, there’s an old youtube video “gordon ramsey cast iron butter-baste” which I watched 4 years ago that helped get me started. with practice, you’ll soon be cooking by feel
- 15th training journal. clairefontaine notebooks are elite, outstanding paper
- nutrition for recovery: grass fed meats if possible, no alcohol, omega 3s, bone broth (collagen), eating tendon, no sugars or processed stuff. liquids: mineral water, brewed tea (大红袍) and coconut water
- pool workouts have been a nice part of the routine to get some deloaded ground contacts and jumps. would do day after game as well
- naps are clutch. most days, no longer than 25 minutes. even 10-15 minutes of shut eye has restorative benefits
- first time trying 跌打. might help, probably doesn’t hurt

each day gets better 🎶

#anklerehab #basketball #stoicism #journaling #food #fitness #lululemonambassador #thesweatlife

## Stats

- **Views:** 9,882
- **Likes:** 2,189
- **Shares:** 0
- **Comments:** 5

## Tags

thesweatlife, stoicism, lululemonambassador, anklerehab, food, basketball, journaling, fitness

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