3 Ways to Take Your Game to the Next Level
Most of us have the drive to succeed, but the roadmap on how to create tangible success is often blurry at best. Figuring out what steps to take can be a daunting task and more times than not leads to inaction. We live in an outcome-driven society but forget that it is the process that leads to our victories and makes all of the work enjoyable. We’ll talk about 3 simple ways to take intentional action, elevating your game to the next level.
Exercise & Nutrition
As athletes, we know that we have to put in the work to get results. A periodized training regiment, along with proper nutrition will push your game to the next level. Having a plan in the weight room is paramount to improving your fitness and upping your game. Be sure to include all of the major compound lifts as the base of your plan. Repeat workouts often. The body needs repetition with small progressions in order to facilitate change. Stick with a plan like this one for at least 4 weeks before making any drastic changes.
We also need to properly fuel our bodies. Your success hinges on getting adequate calories from the right sources. The big 3 macronutrients-protein, carbohydrates, and fats should be your main focus. Keep in mind that quality matters. Nutrition should be derived from whole sources (think as little ingredients as possible). Obviously nutrition is both athlete and goal-specific. A general macro ratio to shoot for is about 30%/40%/30% (protein/carbs/fats). Any athlete that is lifting weights should be cognizant of the amount of protein that they are ingesting, as it is a major building block of muscle. Shoot for anywhere between 0.5-1 gram of protein per pound of bodyweight.
Visualization/Mindfulness
The mind is a very powerful tool that is often overlooked and underutilized. How you perceive your abilities, along with your internal dialogue can help or hurt your ability to perform at your peak. Visualize your goals long before you step foot on the field. A healthy mind and positive outlook can be the difference maker when it comes to your success. Having a mindfulness routine like this can help to keep you grounded when deep into the grind of improving your game.
Optimal Sleep
Countless research shows that sleep is by far the best recovery tool out there. Having an intentional practice to ensure optimal sleep will improve your life tremendously. Set a bedtime and stick to it. Limit screen time (preferably 2-3 hours) prior to going to sleep to limit blue light exposure and allow your body to naturally wind down. Enact a journaling practice or some other “brain dump” activity to allow your mind to slow down and focus on resting. Set up your environment. Make sure your room is adequately dark and at the right temperature. According to the Sleep Foundation, a temperature of about 65 degrees Fahrenheit is considered to be the optimal temperature for the best night’s sleep. Follow the same bedtime routine day in and day out and you will begin to sleep better, leading to better performance!
Kevin is a former collegiate baseball player turned Personal Trainer and Fitness Consultant to a global corporate wellness company. He is passionate about fitness and the importance of a holistic relationship with health/wellness. He loves anything outdoors, a good cup of coffee, and chasing his hyperactive 3-year-old (all of which oddly correlate with each other). To learn more, reach out to him at [email protected]
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3 Ways to Take Your Game to the Next Level
Most of us have the drive to succeed, but the roadmap on how to create tangible success is often blurry at best. Figuring out what steps to take can be a daunting task and more times than not leads to inaction. We live in an outcome-driven society but forget that it is the process that leads to our victories and makes all of the work enjoyable. We’ll talk about 3 simple ways to take intentional action, elevating your game to the next level.
Exercise & Nutrition
As athletes, we know that we have to put in the work to get results. A periodized training regiment, along with proper nutrition will push your game to the next level. Having a plan in the weight room is paramount to improving your fitness and upping your game. Be sure to include all of the major compound lifts as the base of your plan. Repeat workouts often. The body needs repetition with small progressions in order to facilitate change. Stick with a plan like this one for at least 4 weeks before making any drastic changes.
We also need to properly fuel our bodies. Your success hinges on getting adequate calories from the right sources. The big 3 macronutrients-protein, carbohydrates, and fats should be your main focus. Keep in mind that quality matters. Nutrition should be derived from whole sources (think as little ingredients as possible). Obviously nutrition is both athlete and goal-specific. A general macro ratio to shoot for is about 30%/40%/30% (protein/carbs/fats). Any athlete that is lifting weights should be cognizant of the amount of protein that they are ingesting, as it is a major building block of muscle. Shoot for anywhere between 0.5-1 gram of protein per pound of bodyweight.
Visualization/Mindfulness
The mind is a very powerful tool that is often overlooked and underutilized. How you perceive your abilities, along with your internal dialogue can help or hurt your ability to perform at your peak. Visualize your goals long before you step foot on the field. A healthy mind and positive outlook can be the difference maker when it comes to your success. Having a mindfulness routine like this can help to keep you grounded when deep into the grind of improving your game.
Optimal Sleep
Countless research shows that sleep is by far the best recovery tool out there. Having an intentional practice to ensure optimal sleep will improve your life tremendously. Set a bedtime and stick to it. Limit screen time (preferably 2-3 hours) prior to going to sleep to limit blue light exposure and allow your body to naturally wind down. Enact a journaling practice or some other “brain dump” activity to allow your mind to slow down and focus on resting. Set up your environment. Make sure your room is adequately dark and at the right temperature. According to the Sleep Foundation, a temperature of about 65 degrees Fahrenheit is considered to be the optimal temperature for the best night’s sleep. Follow the same bedtime routine day in and day out and you will begin to sleep better, leading to better performance!
Kevin is a former collegiate baseball player turned Personal Trainer and Fitness Consultant to a global corporate wellness company. He is passionate about fitness and the importance of a holistic relationship with health/wellness. He loves anything outdoors, a good cup of coffee, and chasing his hyperactive 3-year-old (all of which oddly correlate with each other). To learn more, reach out to him at [email protected]