We get away with doing things once in a scrappy way, but to experience trajectory it’s best to start with the basics, learn the basics well and then take the next step. Those next steps become much easier, are faster to accomplish and internalised when the foundation is right. This concept is universal and to make it practical I want to share an experience I recently made.  

I recently picked up my golf clubs again—after many years away from the game. Between work, life logistics, and the ebb and flow of energy over the years (especially post-Long COVID), golf had been firmly on the back burner. But something shifted this summer. Not only have I had the energy to get back out on the driving range and course, I’ve been enjoying it alongside workouts, a busy work life, and a full personal schedule. And while it’s been fun to reconnect with a sport I grew up playing, it’s also brought with it some unexpected lessons.

This week, a friend was helping me update (and, let’s be honest, rebuild) my swing. At one point they said something that stopped me in my tracks:
"The thing about having good fundamentals is that you can hit a bad shot and still be okay."

They were, of course, talking about golf—but the parallel to chronic condition recovery jumped out immediately.

For those of us navigating Long COVID or other post-infection conditions, this idea hits close to home. When our fundamentals—our body’s core systems—aren’t solid, we’re much less able to weather the inevitable "bad shots": stress, poor sleep, chronic inflammation, a workout, a viral exposure, or even just a full day of activity. What might once have been a small bump in the road becomes a major setback.

This is exactly why, at ThriveNinety, our programs focus on helping people rebuild their fundamentals. We work to strengthen the body’s foundation—neurological regulation, immune function, movement resilience—so that you can return to more activity, more fun, more work, more life… and feel equipped to handle what comes your way, even the inevitable “bad shots”.

Recovery isn’t about perfection or avoiding every challenge. It’s about developing a strong enough baseline that you can weather those challenges. Just like a well-practiced golf swing, solid fundamentals mean you can still keep moving forward—even after a misstep. A bad swing for someone with a proper base might still result in a better shot than someone who doesn’t have the technique and gets lucky with a relatively good hit. And a good hit without fundamentals means success is harder to repeat and make your own.  

By building foundations for your body system, you may also find your way back to an old hobby or sport that brings you joy. One that reminds you not just how far you’ve come, but how much insight and grounding those much loved activities bring to each day.

Warmly,
Katie