Read time: 5 minutes Post-workout recovery can be a formidable challenge for adult athletes, as their bodies undergo a series of physical and physiological stresses during intense training sessions. One of the primary hurdles is managing muscle soreness and fatigue, which can hinder subsequent workouts and daily activities. Adequate rest and sleep become crucial, yet they often grapple with busy schedules and responsibilities. Nutrition plays a pivotal role, necessitating a balanced diet that meets the increased energy demands of their training regimen while supplying essential nutrients for tissue repair. Furthermore, adult athletes must contend with the natural aging process, which can lead to slower recovery times and a heightened risk…
-
-
7 Mind-Body Techniques to Improve Mental Focus
Read time: 8 minutes Mental focus is paramount for adult athletes, both within their chosen activities and in their broader lives. In their sports or athletic pursuits, a sharp and unwavering mental focus can be the difference between success and failure. It enables athletes to remain fully present in the moment, enhancing their decision-making abilities, reaction times, and overall performance. Moreover, mental focus helps athletes cope with stress and pressure, allowing them to maintain composure during critical moments. Beyond the arena, mental focus translates into valuable life skills. Athletes learn discipline, determination, and the ability to set and pursue goals with unwavering dedication, which can positively impact their personal and…
-
8 secrets to improving endurance in any athletic activity
Read time: 4 minutes Before we talk about endurance, let’s talk about how it’s different than stamina. Endurance is the ability of the body to sustain prolonged and continuous physical activity over an extended period without getting fatigued. It represents how well the cardiovascular and respiratory systems can deliver oxygen and nutrients to working muscles during prolonged activity. Specific sports rely heavily on this ability such as long-distance running, swimming, or cycling. But regardless of the activity, endurance is likely needed in some capacity. Stamina focuses on the body’s capacity to withstand and recover from the challenges of intense physical activities or short bursts of high-intensity efforts. It involves the…
-
The importance of mental health for adult athletes
Read time: 4 minutes Mental health is a multi-dimensional concept that involves a person’s emotional, psychological, and social functioning. It refers to how individuals think, feel, and behave in response to life’s challenges, stressors, and interactions with others. It also includes the ability to cope with life’s challenges and experience a sense of well-being and satisfaction in life. As people age, there can be a natural decline in cognitive abilities. However, by maintaining good mental health, you can potentially slow down cognitive decline and keep your mind sharp. Engaging in activities that challenge your brain, such as puzzles, learning new skills, or social interactions, can help preserve cognitive function. Mental…
-
Hydrating for health, anti-aging and performance
Read time: 4 minutes, 30 seconds Water, the elixir of life, plays a pivotal role in maintaining our well-being, warding off aging effects, and boosting athletic performance. Although often taken for granted, staying hydrated is a simple yet potent key to unlocking a healthier, more youthful, and high-performing version of ourselves. Water is a fundamental and indispensable element for cellular life. Within the intricate realm of cells, water serves as a versatile medium for numerous biochemical processes to unfold. As the primary solvent, it facilitates the dissolution and transportation of essential nutrients, ions, and waste products across the cellular membrane. Water is also a key participant in chemical reactions, acting…
-
Determining ideal body composition for optimum performance
Determining ideal body composition for optimum performance Read time: 6 minutes, 30 seconds. Body composition refers to the relative proportions of different tissues in the body, such as muscle, bone, fat, and water. It provides a good understanding of an individual’s physical makeup and health status. Body weight alone does not provide information about the relative amounts of lean body mass (such as muscle and bone) versus fat mass. Two individuals with the same body weight can have very different body compositions. One person may have a higher proportion of muscle and lower body fat, while the other may have more body fat and less muscle. They also may vary…
-
7 Natural Supplements to Combat Jet Lag
Read time: 4 minutes, 30 seconds. There are some natural supplements that may help reduce the symptoms of jet lag. Herbal supplements such as chamomile, valerian root, and lavender, are believed to have calming and sleep-promoting effects. Melatonin, a natural hormone, also regulates the body’s sleep-wake cycle which is disturbed when crossing time zones. Also Read: [RECIPE] Lavender Chamomile Linen Mist for Sleep It’s important to note that the safety and effectiveness of these supplements can vary, and some may interact with other medications or have side effects. It’s recommended to talk to a healthcare professional before taking any supplements to prevent jet lag, especially if you have any underlying health…
-
7 Strategies for Boosting Athlete Mental Toughness
Read time: 6 minutes, 15 seconds. The benefits of mental toughness in competitive athletes are numerous. Athletes who possess strong mental fortitude are better able to handle the pressure of competition, stay focused, and maintain a positive attitude in the face of challenges. They are more resilient and able to bounce back from setbacks, which is a critical skill in sports where losing is a regular occurrence. Also Read: Unlocking your Full Athletic Potential through Mental Training Athletes with strong mental toughness are also better able to regulate their emotions, which can help them stay calm and composed in high-pressure situations. It helps athletes stay motivated, committed, and focused on their…
-
Unlocking your full athletic potential through mental training
Read time: 4 minutes, 45 seconds. An athlete’s mindset plays a crucial role in their success, both on and off the field. Physical training and skill development are essential for athletic performance. But a strong mindset is what sets elite athletes apart from the rest. The ability to stay focused during challenges can make a big difference when it comes to performance. In this blog post, I share some tips for improving an athlete’s mindset so they can reach their full potential. Set clear goals. Athletes should set goals that are SMART: specific, measurable, achievable, relevant, and time-bound. This means that goals are clear, measurable, realistic, and relevant the athlete’s…
-
How To Do Less And Get More
This post was an email I sent to my newsletter subscribers on February 7, 2023. Every January, I take the time to choose a word to set an intention for what to focus on. 2022 was A YEAR. We got a german shepherd puppy named Axel. I launched my Elite Athlete Training Camp. Then we got engaged. And I finally got a promotion at work that I’ve been working toward for years. Life was good. Full of BIG time-consuming and energy-intensive responsibilities, but good. Also Read: 5 Hacks to Manage Your Energy Not Your Time Once January 1st rolled around, I didn’t have as much clarity as I’ve had in years…
-
5 Essential Oils For Improving Focus
Focus is important for athletes to get into their flow state and perform at their physical and mental peaks. There are a lot of factors to consider when it comes to focusing, and getting into the flow state. I talked about them in this podcast episode and give you some tips on how to get into your flow state. Aromatherapy can be a very effective trigger for helping you to get into your flow state and improve focus, mental clarity and athletic performance. Essential oils can bring balance to the brain by calming an anxious mind or energizing a sluggish one. Here are my favorite and most effective essential oils…
-
7 Natural Brain Boosting Foods and Supplements
Brain boosting foods are something that I am a personal fan of and I am sure after reading this article you too will become a fan. So let’s get started right away. I have so much going on in my life right now and often find myself getting into a brain funk. When I’m stressed, sleep-deprived, dehydrated or overwhelmed, I first notice the difference in my ability to be productive. When my brain isn’t functioning at it’s best, I find that I can’t recall words as quickly, I can’t stay focused for very long, and I feel like a space cadet. As an athlete, I notice that when my…
-
Why Not All Medicinal Mushrooms Enhance Athletic Performance
Medicinal mushrooms are incredibly beneficial for optimizing health, boosting the immune system, increasing cognitive function and more. Additionally, Medicinal mushrooms enhance athletic performance because they are adaptogenic which means they help the body adapt to physical and mental stress, and are great for recovery. Scientists are continuously publishing findings on the benefits and experts have stated that approximately 130 medicinal functions are thought to be produced by medicinal mushrooms and fungi (1). As it turns out, mushroom supplement companies are taking full advantage of this research. According to Zion Market Research, the market value of the global mushroom market was $35 billion in 2015 and is expected to exceed $59 billion…
-
Relaxing Essential Oils to Help you Sleep Better
Aromatherapy, or essential oils therapy, utilizes natural plant extracts for a variety of purposes. This practice has been used for centuries and involves exposure to beneficial plant compounds through inhalation. The primary mechanism for intake is through the olfactory system. When you smell an aroma, there are certain receptors in the nose and nasal cavity that are stimulated. That signal is then sent to the brain which can trigger an emotional or physiological response in the body. Certain aromas can induce a calming effect on the body. In other words, some essential oils can be used to ease the body into sleep. Also Read: 7 Tips for Falling Asleep…
-
6 All Natural Pre-Workout Supplements
Ergogenic aids are substances or devices used to improve athletic performance by improving the production of energy in the body. These substances can be nutritional or non-nutritional and can exhibit physiological or psychological effects. Pre-workout supplements are considered to be ergogenic aids which claim to provide an energy source, enhance metabolism for body composition changes and provide components for optimum performance. Also Read: 7 Factors that Influence Adult Athlete Body Composition Many pre-workout supplements contain artificial colors, unhealthy levels of caffeine, and needless chemical ingredients to make them sound impressive. Many also contain toxic artificial sweeteners such as sucralose, aspartame, and saccharin. An all-natural pre-workout supplement that doesn’t include these harmful…
-
5 Self Discipline Tips for Adult Athletes
Many adult athletes that I work with often ask me how to be more disciplined. Discipline is having the ability to take action regardless of any resistance that you might be feeling. It means showing up and DOING IT no matter what. A lack of discipline can show up as: avoiding things that you know you “should” be doing lack of motivation, determination, drive, and/or ambition not following through with commitments to yourself procrastination, disorganization, overwhelm, confusion, aimlessness having a tendency to quit or give up things tend to pile up and then you get overwhelmed feeling of laziness fear of failing no sense of purpose or meaning in the…
-
7 Factors that Influence Adult Athlete Body Composition
Adult athlete body composition is influenced by physiological and emotional factors. Having an understanding of the factors that impact body fat and lean muscle mass can help athletes outline a personalized game plan. This game plan helps adult athletes set realistic goals, and outlines the approach for achieving desired changes in body composition. These changes, such as lowering body fat or increasing muscle mass, may result in improved athletic performance. Here are the 7 factors that influence adult athlete body composition. Age Aging is a natural process that induces physiological changes in the body. As humans age, their resting metabolic rate decreases which alters the rate at which they make…
-
9 Hacks to Improve Your Athletic Performance
These are 9 super easy and tested hacks to improve your athletic performance and health. Let’s get to it without further ado. Being healthy and elevating your game to reach your peak potential doesn’t mean that you have to invest your life savings. We believe that implementing simple habits that won’t cost a penny could have a significant impact on your athletic performance, health, ability to prevent illness and longevity. Here are a few strategies that will keep you out of the doctor’s office without breaking the bank, and will keep you competing for many years to come. 1. Drink water. According to an article published in 2002 in the Journal of…
-
5 Tips to Measure Progress to Achieve your Goals
As a scientist working in a regulatory space, I often hear the saying “you can’t manage what you can’t measure” and believe this to be the case for personal and professional goals. If you have a system in place to measure progress and you’re collecting the appropriate information, you can use this to set new goals. The more you go through the process of setting goals, identifying what is needed to achieve them and tracking your progress in achieving them, the easier it becomes to effortlessly CRUSH those goals. Here is a list of tips for measuring your progress toward achieving your personal, professional and performance-based goals. 1. Determine…
-
5 Tips To Achieve Your Goals Faster
I posted a photo on Instagram the other day with the caption “Goals ain’t going to achieve themselves!” and if there’s anything I know about success, it’s that tidbit right there. Here are some tips to achieve your goals faster. 1. Incorporate small, consistent activities. Years ago, I read a book called The Slight Edge by Jeff Olson and it was one of those books that taught me such a valuable lesson about life, finances, health and productivity. The underlying principle of this book was that the secret to achieving any type of success, is consistently doing a small action until the desired result is achieved. Daily habits are one…
