Your body is your 401k. The small deposits you make every day determine what you have at the end of your career.

Sarah Miranda leads workforce health at Quanta Services with a background from EXOS, one of the premier performance organizations in the world. She and Kevin Rindal break down the complete blueprint for field worker injury prevention and workforce athlete recovery, from morning routines and pre-shift stretch and flex to the heat roll sleep system, hydration for outdoor workers, creatine, and the peer-to-peer mental health program Quanta is piloting across the industry.

Whether you are in your first 18 months or 30 years in and starting to feel it, this episode gives you a system to perform better, recover faster, and last longer in the trade.

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CONNECT

➡ Dr. Kevin Rindal

• WorkReady Hub: https://www.kevinrindal.com/
• LinkedIn: https://www.linkedin.com/in/kevinrindal/
• Instagram: https://www.instagram.com/workready_Kevin
• Facebook: https://www.facebook.com/profile.php?id=61586160030451
• Subscribe to Field Notes: https://www.kevinrindal.com/connect

➡ Sarah Miranda

• LinkedIn: https://www.linkedin.com/in/sarah-miranda-m-s-nasm-shrm-cp-a8300089/

RESOURCES

• MATES in Construction Program: https://matesinconstruction.org
• MyFitnessPal App: https://www.myfitnesspal.com

🎉 SPONSORS

• Vimocity Workforce Readiness Platform: http://vimocity.com
• WorkReady Community (FREE for field pros)https://www.vimocity.com/workready-community

🔧 Field Athlete Discounts & Tools

These are products we trust and use to help you perform, recover, and stay ready for the job.

• Function Health: Get advanced lab testing and take control of your health.👉 https://my.functionhealth.com/signup?code=KRINDAL10&_saasquatch=KRINDAL10 Use code: KRINDAL10
• Thorne (Supplements): High-quality supplements to support performance and recovery. 👉 https://www.thorne.com/u/PR889833
• AiresTech (EMF Protection): Support recovery and reduce exposure in high-tech environments👉 https://airestech.com/workready
• WHOOP (Recovery & Sleep Tracking): Track strain, recovery, and sleep so you can perform at your best👉 https://join.whoop.com/us/en/98024C53/
• Saatva (Mattress & Pillows): 15% discount. Recovery starts with sleep. 👉 https://partners.saatva.com/ypdg8ii1cdh8
• PHP Prescription (Hydration Systems): Better water, better recovery, better performance.👉 https://www.phprescription.com/?ref=workready Use code: workready5Note: 5% discount. Coupon code does NOT apply to Aquapellis, Vital Impact Shower Systems, or Genesis Tubs.
• Greens First (Greens Powder): 15% discount on science-backed daily nutrition that supports energy, recovery, and overall wellness. 👉⁠ https://greensfirst.com/discount/WorkReady Use code: WorkReady

CHAPTERS

00:00 Intro

02:45 Daily Recovery Routines

06:31 Getting Crew Buy In

09:51 Leading Warmups Well

12:40 Bigger Why Beyond Work

15:02 Consistent Stretch Flex

17:37 Hydration Heat Strategy

21:40 Energy Drinks Reality

25:12 Protein Meals On Site

28:09 Track Macros Simply

30:11 End Of Day Recovery

32:53 Supplements Creatine Basics

35:54 Mental Health MATES Program

42:31 Career Advice Any Age