Free resource
Recovery Playbook: the Wellbeing Manual for Floor and Kitchen Staff
The practical wellbeing manual for anyone who spends the shift on their feet. It brings together in a single PDF everything you need to recover well between services: the 10-minute mobility routine illustrated step by step, a meal-timing schedule and meal-prep ideas for split shifts, a shopping list of slow-release snacks, a sleep-hygiene checklist for late closers, a caffeine and hydration management scheme, and a post-shift decompression routine. Built on occupational-health evidence, shift-worker sleep guidelines (Delphi consensus 2023) and CDC recommendations on prolonged standing.
10 min
the daily mobility routine, illustrated step by step
5 levers
of recovery: movement, food, hydration, sleep, mind
Checklists
printable, for sleep, hydration and meal-prep
What's inside
- 10-minute mobility routine: 8 illustrated exercises for hips, back, shoulders and ankles, no equipment
- Strength routine: 2 sessions a week, bodyweight or dumbbells, for legs, posterior chain, core and posture (no extra cardio)
- Meal-timing schedule: what and when to eat before, during and after service
- Recovery foods and micronutrients: omega-3, magnesium, potassium and vitamin D — what to put on the plate and when to see a doctor
- Meal-prep for split shifts: ready ideas and a shopping list of slow-release snacks
- Sleep-hygiene checklist for late closers: bedroom, light, decompression ramp
- Caffeine and hydration management: the 8-10 hour rule and the color check
- Post-shift decompression routine to lower stress before sleep
- Guide to choosing shoes, anti-fatigue mats and compression socks
- Warning signs: when to stop improvising and see a professional
Who it's for
- Servers, cooks and floor staff who want to recover better between shifts
- Maitres and floor managers who want to give the team concrete wellbeing tools
- Restaurateurs who want to cut absences and turnover by looking after their team
- Anyone who works on their feet and ends the day with heavy legs and a mind under pressure
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