The Power of Rest: Lessons From Athletic Coaches Ashley & Spencer

Our Rise to Shine Stories series highlights inspiring Canadians who are making an impact in their communities. Today, we’re introducing Ashley and Spencer, certified athletic therapists and strength coaches who embody the balance between energy and recovery. Their story is about movement, passion, and how they prioritize rest to stay at the top of their game.A career that demands so much physicality comes with its own challenges. Whether they're helping clients recover from injuries, coaching athletes to hit new personal bests, or making time for hobbies like playing golf and baking sourdough, Ashley and Spencer rely on one secret weapon to keep moving forward: quality sleep.We had the chance to hear how these two prioritize recovery to support their active, high-energy lifestyles.You’re both small business owners who live & breathe fitness. What does your day-to-day look like?Ashley: No two days look the same, but we’re always busy! We train clients, perform movement assessments, and work on various rehab sessions. I’m also spending time building strength in the gym to reach my own ambitious goals. In the evenings, Spencer and I cook and eat dinner together while we catch up on some business administration and emails (as business owners, the work never stops!).Spencer: Between managing our business with Ashley, walking the dog, hitting the volleyball court and gearing up for golf season, I'm staying consistent with my gym routine. I'm always in motion at work, and I just love to keep my body moving and my energy up during my personal time as well.You talk a lot about recovery. What is the link between rest and athletic performance?Ashley: Recovery is the secret weapon most people overlook. When you’re pushing your body, small tears happen in your muscles—that’s normal and part of how you grow stronger. But real strength comes from giving those muscles time to heal. And that healing happens when you rest, especially during deep sleep. Without it, everything—your energy levels, injury prevention, even your performance—takes a hit.Spencer: I can’t stress this enough: Recovery is a key part of your strength. When you’re an athlete, you put your body through a lot. And it’s during rest that your body adapts to the stress you’ve placed on it, making you stronger, faster, and more resilient. And it’s key to prevent and heal injuries, too.You lead a high-energy, demanding lifestyle. How do you balance that with protecting your well-being?Spencer: Every day, we guide our clients to push their limits safely, and that requires being intentional about our own energy levels. At the heart of it all is our belief that recovery is just as important as training. Living an active life is about balance. By taking recovery seriously, we’re able to keep doing what we love and encourage others to achieve their goals.Ashley: Helping people stay strong and mobile is fulfilling work, but it’s also physically and mentally demanding. Which is why we’re so serious about sleep and recovery. In my personal time, I’ve been going for sunny walks to recharge, and spending quieter moments at home crocheting, baking, and perfecting my sourdough bread recipe (a process that’s as rewarding as it is delicious!).As fitness professionals, you know how important a good mattress is for recovery. Why did you pick the Endy Mattress?Spencer: The support it gives is unreal. We love how the Endy Mattress adapts to our bodies and provides the right balance of firmness and softness, giving us the support we need for those post-training aches. It’s like a mini recovery session every night and has become a staple in our household.Ashley: As active individuals who work and live in a world that constantly demands movement and performance, we rely on proper rest to keep our bodies in peak condition. That’s why choosing the Endy Mattress was a no-brainer. It's the perfect combination of comfort, durability, and support that we need to perform at our best—both in the gym and in life.You said your nighttime routine is set up to boost recovery. Can you tell us a bit more about that?Ashley: Definitely. We treat recovery just as seriously as training. Stretching and foam rolling are a big part of our wind-down routine. It’s our way of telling our bodies that it’s time to transition out of “go mode.” My favourite self-care and recovery tools include the Normatec recovery boots, massage guns, gua sha, and some good quality skin care. And finally, like everyone, we watch TV on the couch in our pyjamas.Spencer: We do love a comedy series or sports game before bed! Rest helps us bring our best selves to our clients, our community, and each other. Our clients rely on us to help them thrive, and we can only do that if we’re operating at 100% ourselves. We owe it to them to show up fully present, and for us, that starts with a great night’s sleep.What advice do you share with your clients about the importance of rest?Spencer: Honestly, we tell them the same thing we practise in our own lives. Rest isn’t a break from progress; it’s what fuels it. You can put in all the hours in the gym, but if you’re not giving your body the recovery it needs, you’re holding yourself back. If you want to prevent injury and perform at your peak, rest needs to be part of your strategy. You can’t out-train poor recovery.Ashley: Prioritize your sleep, find a routine that works for you, and invest in tools that help you rest and recharge. Whether you’re training for a marathon or just trying to keep up with a busy schedule, remember this: your best days start the night before.Finish the sentence for us. “Rest is _____.”Ashley: Rest is the foundation for a strong, active life. Whether we’re training clients, lifting weights, or working on our own body maintenance, the Endy Mattress ensures we have a peaceful night of sleep to repair and recover.Spencer: And rest is powerful. It’s how we stay at the top of our game and keep our energy high, day after day.

Your Invitation to Rest

Feeling inspired? Take a page from Ashley and Spencer’s playbook and incorporate restorative sleep into your routine. You’ll be amazed at what new possibilities open up for you.