Creating the power of now is not just acting on a whim at every moment. It is learning to seize the opportunity at the time it is happening. Many times, your emotions interfere with this action—for example, fear of failure or rejection. Don’t let uncertainty dictate your effort, performance, or behavior.

Here is how to develop the power to seize the now.

1. Mindfulness as Your Anchor:

• Ground Yourself in the Now: Practice mindfulness to anchor yourself in the present. Pay attention to your senses, surroundings, and thoughts without judgment. This helps you appreciate the richness of each moment.
• Savor Simple Joys: Take time to notice the small pleasures in life – the sun’s warmth on your face, the taste of your morning coffee, the sound of birds singing. Mindfulness can magnify these experiences.
• Understand that this moment will not exist again—act according to what you want to do.

2. Goal Setting with Intention:

• Define Your Purpose: What truly matters to you? Identify your values and long-term goals. These will guide your daily actions and choices.
• Set SMART Goals: Make your goals Specific, Measurable, Achievable, Relevant, and Time-Bound. This makes them less intimidating and more actionable.
• Break it Down: Divide larger goals into smaller, manageable steps. This produces a sense of progress and prevents you from feeling overwhelmed and taking action.

3. Embrace the “Growth Mindset”:

• Challenge Yourself: Go outside your comfort zone regularly. Learning new skills and tackling unfamiliar tasks expands your capabilities and keeps life interesting.
• Be uncomfortable: Learning to be uncomfortable results in making you comfortable. This lesson teaches you to relax your emotions and understand the present time without fear and anxiety, enabling confidence.
• View Mistakes as Lessons: Don’t fear failure. Every experience is an opportunity to learn and grow. Simply understand what went wrong and use that knowledge to improve.
• Celebrate Small Wins: Acknowledge and appreciate your accomplishments, no matter how minor they may seem. This reinforces positive behavior and fuels motivation.

4. Prioritize Experiences over Things:

• Create Memories: Invest in experiences that bring you joy – travel, concerts, hikes, time with loved ones. These experiences create lasting memories and enrich your life in ways material possessions often can’t.
• Give Back: Volunteer your time or donate to causes you believe in. Helping others benefits them and brings a deep sense of fulfillment and purpose to your life.

5. Nurture Your Relationships:

• Connect Authentically: Spend quality time with people who uplift and inspire you. Engage in meaningful conversations, share experiences, and offer support.
• Cultivate Gratitude: Express appreciation for the people in your life. Let them know how much they mean to you.

6. Practice Self-Care:

• Listen to Your Body: Get enough sleep, eat nourishing foods, and exercise regularly. Caring for your physical health is vital for mental clarity and overall well-being. It helps you to feel energetic and well. This helps to motivate your actions and be proactive versus being tired and closed-minded and blowing it off.
• Manage Stress: Discover healthy ways to manage stress. This can be meditation, spending time in nature, or pursuing creative outlets that relax anxiety and fear.
• Prioritize Rest: Allow yourself time to recharge and relax. Downtime is not a luxury; it’s a necessity for sustained energy and focus.

The Ripple Effect

Once you start seizing the day, prepare for a wave of positive changes throughout your life. You’ll develop a newfound sense of control and empowerment without fear.

This newfound self-belief spills over into all areas of your life, fostering better relationships, increased creativity, and a sense of purpose that fuels your drive not to worry about the outcome, just that you tried and will try again.

Seizing the day isn’t just about opportunity but completing tasks. It’s about cultivating a mindset or perspective that allows you to flourish in all aspects of life.

• Empowered Habits: Consistent action solidifies into productive habits that become second nature.
• Enhanced Decision-Making: Proactive behavior sharpens your ability to make timely, well-informed choices.
• Open Doors to Opportunity: By acting decisively, you’ll encounter opportunities you might have missed while hesitating.

The High Cost of Procrastination

I know what it is like to procrastinate. High school is challenging because you are pulled in many different directions daily. For instance, you attend various classes, learn about many subjects, interact with others, study, attend sports practice, and do homework. This is the perfect training to seize the day by learning to accomplish and not delay.

• Delaying tasks creates a vicious cycle. First, it throws stress onto your future self.
• Second, procrastination diminishes your experience and productivity.
• Third, procrastination steals chances and opportunities. Leaving you thinking of what could have been will never be.

Procrastination is the thief of time and accomplishment. The tendency or habit of putting off tasks until “tomorrow” sabotages your chance to seize opportunities and goals and hinders personal growth. Learning to seize the day will transform your mindset, perspective, and habits, leading to success and fulfillment.

Embrace the Power of “Now”

Cultivating a Carpe Diem requires conscious effort and a willingness to embrace the present moment’s uncertainties and possibilities. Don’t let emotions interfere by tainting the outcome with the possibility of failure. That will only hold you back.

Practicing seizing the now with little things will strengthen you for more significant opportunities as they manifest in your life. Remember, the things you do now may seem insignificant but have a greater purpose down the road.

Check out my book Eat to Win for weeks of nutritional plans for breakfast, lunch and dinner. And Blended Bliss if you love smoothies!

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

However, it’s crucial to understand that self-care is not selfish. It’s about preserving and improving our health and a necessary step towards enhancing our well-being and productivity. If we are at our best, we can be productive in life, work, and relationships rather than finding them draining.

What is Self-Care

The concept of self-care is about balance. It is not about some magical elixir or pill to save you. It is just simple and practical ideas for busy people like yourself to set healthy boundaries. By recognizing and meeting your own needs, you can show up as your best in all areas of life. When you take care of yourself, you are better equipped to care for others and handle life’s challenges effectively.

Self-care refers to the deliberate activities and practices you engage in to maintain and enhance your physical, mental, and emotional health. It encompasses actions from physical activities like exercise to mental practices such as mindfulness and emotional habits like expressing gratitude.

My Journey to Self-Care

My love for fitness is boundless. As a former fitness director, I thrived on designing training programs and watching people transform. The gym was my second home; its members were my extended family. My passion, sincerity, and genuine love for helping others fueled me.

But those very strengths became a double-edged sword. I consistently put others before myself. I wanted the gym to be its absolute best with programming. I ensured the gym was meeting every member’s needs, which meant endless hours at the desk, squeezing in training appointments into every corner of the day, and rarely saying no to anyone seeking my expertise. I poured my heart into my work, often exceeding 50 hours a week, with no overtime.

The toll on my energy was immense. Some days, I was too exhausted to exercise myself – a stark irony for someone in the fitness industry. While the work was gratifying, the imbalance was unsustainable. Important aspects of my life were sacrificed at the altar of helping others.

A Turning Point: The Power of “No”

Realizing I was headed for burnout, I learned the difficult art of saying “no” and setting boundaries. I didn’t reject people outright; instead, I established a structured schedule that prioritized my work commitments and personal needs. This meant dedicated time for my own workouts, meals, and rest.

Self-Care: A Shift in Perspective

Creating this balance wasn’t about grinding through self-care as just another task. It was about a fundamental shift in perspective. I learned to value my own well-being as much as I valued helping others.

Lessons Learned:

• Passion can lead to imbalance: While loving what you do is a gift, it can also blind you to the need for personal boundaries.
• “No” is a complete sentence: You don’t owe anyone an explanation for prioritizing your well-being.
• Self-care isn’t selfish: It’s essential for maintaining your energy and ability to show up for others.
• Schedules create structure: A clear plan can help you balance your commitments and avoid burnout.
• Changing your core is hard, but changing your process is possible: While my dedication to helping others remains unwavering, I’ve learned to channel it in a healthier way.

The Journey Continues

I still catch myself putting others first, and that’s okay. The difference is that I now have the tools to step back, reassess, and adjust my schedule as needed. I’m committed to practicing self-care not out of obligation but out of a genuine desire to nurture my own well-being.

In the end, it’s about finding harmony between helping others and helping yourself. By embracing self-care, I’ve discovered a sustainable path that allows me to continue sharing my passion for fitness while also honoring my own needs. And, most importantly not neglecting my family.

Benefits of Self-Care

Self-care is any activity that we do deliberately to take care of our mental, emotional, and physical health. It’s about refueling your own tank, so you have the energy and resilience to face those challenges challenging your health, depleting vitality, and wiping out wellness.

The benefit of self-care is to promote balance so your health and well-being do not suffer.

• Reduced stress and anxiety: Self-care activities can help you relax and manage stress levels.
• Improved physical health: Activities like exercise and healthy eating contribute to a stronger immune system and better overall health.
• Increased self-esteem: Taking time for yourself can boost your confidence and self-worth.
• Enhanced productivity and focus: You can work more efficiently and be creative when well-rested and recharged.
• Better relationships: Taking care of your own needs allows you to be more present and supportive in your relationships.

Practical Self-Care Ideas for Busy People

Integrating self-care into daily life can seem daunting for those with hectic schedules. However, small, consistent practices can make a significant impact. You don’t need hours of free time or a spa day to practice self-care.

For example, have a morning routine that does not require picking up your phone first. Start your day with a coffee and wake up. Or take a shower first. You can also take the time to do deep breathing exercises and mobility to set a positive tone for the day.

Here are some practical self-care ideas that busy individuals can quickly adopt:

1. Mindfulness Breaks- Take short, mindful breaks throughout the day. Every few hours, take a 5-minute break. Go stretch, take a walk, or just breathe deeply.
2. Healthy Eating- Plan and prepare simple, nutritious meals that fuel your body and mind.
3. Hydration- Keep a water bottle with you and ensure you stay hydrated throughout the day.
4. Prioritize Sleep– Go for 7-9 hours of sleep per night. Avoid screen time two hours before bed to improve sleep quality. If you are tired, go to sleep.
5. Physical Activity- Add some physical activity to your day, whether it’s a walk during lunch or a workout session in the evening. If it is only 10 minutes, just do it. You will feel the difference.
6. Digital Detox- It is easy to get sucked into the internet. Set aside time daily to disconnect from the phone and the internet to engage in offline activities you enjoy.
7. Journaling- Spend a few minutes each day journaling your thoughts, feelings, and experiences to process emotions and gain clarity.
8. Social Connections- Make time to connect with friends and family, even if it’s just a quick phone call or text. No one is ever too busy.
9. Disconnect and Stop- If you have been working at something draining your energy, disconnect for 5-10 minutes. Or if you are running around all over the place. Stop for 5-10 minutes. This will refresh you.

The Importance of Setting Healthy Boundaries

Setting healthy boundaries is a primary aspect of self-care. Boundaries help protect our time, energy, and well-being by defining what you are willing to accept and what you are not. A crucial aspect of self-care is learning to set healthy boundaries. This means saying no to requests that overload your schedule or drain your energy. It also involves communicating your needs clearly and assertively to others.

Respect your schedule.

I’m not saying you don’t need to bend and extend your schedule sometimes, but your passion, love, and sincerity for your work can become a consistent habit or cause you to overextend yourself.

Passion, sincerity, and love are untamed emotions that need to be harnessed and controlled because they can make you extend yourself to a point where it becomes detrimental. Remember, it’s all about balance. It’s all about helping people and getting your work done but not changing to the point where it’s not helping you.

Here are some tips for setting and maintaining healthy boundaries:

1. It is OK to Say No: It’s okay to decline requests or commitments you’re uncomfortable with or simply don’t have time for.

1. Protect Your Time: Don’t let others encroach on your time. Reserve certain hours for relaxation and self-care. Like driving your car, you must stop for gas to refuel.
2. Communicate Your Needs: Be open about your needs. Others may not realize they’re overstepping your boundaries unless you tell them.
3. Delegate Tasks- Don’t hesitate to delegate tasks or ask for help when needed.
4. Take Time for Yourself- Schedule regular “me time” to recharge and unwind.

Self-Care is Not Selfish

Self-care is about taking care of your own needs and wants. It’s about recognizing when you need to rest, relax, and recharge. It’s not about being self-centered or neglecting others. Instead, it’s about ensuring you’re in the best possible condition to help and support others. Remember, you can’t fill a cup from an empty pitcher nor overfill a full cup with everything you have.

Remember, self-care is a constant journey, not a destination. It’s about making consistent choices that nurture your mind, body, and soul.

Check out my book Eat to Win for weeks of nutritional plans for breakfast, lunch and dinner. And Blended Bliss if you love smoothies!

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

By now you’ve surely heard the phrase “sitting is the new smoking,” meaning that it poses a far greater health risk than people recognize. (While it seems unthinkable today, once upon a time it was common for physicians to appear in cigarette ads.)

A growing body of research indicates that sitting for eight hours (or more) a day can be just as hard on your body (if not harder) than doing manual labor. When you sit and slouch, the muscles in your upper back stretch out. When you do this every day, something called “creep” sets in—that is, long-term stretching of a muscle. When a muscle is stretched out too much, it doesn’t want to be torn, and its response is to spasm and tense up so it can’t be stretched any more. It’s your body trying to guard and lock down that area.

That’s why I recommend everyday stretches to relieve creep.

One simple tip to keep yourself from slouching is to put a lumbar support or a small pillow in the small of your low back. The pressure it exerts against your low back will force you to stay upright through your upper back. Also, try not to sit for longer than a half hour at a time. I tell my patients to set an alarm on their phone for every 20 to 30 minutes. When the alarm goes off, get up, stretch out, get a drink of water, go to the bathroom, do something else to move around. Even if you stand up for 30 seconds and then sit back down, that is much better than prolonged sitting.

These six everyday stretches will help you when you must sit for long periods of time:

Bring your ear to your shoulder and stretch as far as you can without pain. If it is too painful, back off the stretch. Hold for 15 seconds. Do  2 repetitions on each side.

Look over your shoulder as far as you can, then bring your chin to your chest. Rotate your head to the side as far as you can before you feel pain. If it is too painful, don’t rotate your head as far. Hold for 15 seconds. Do 2 repetitions on each side.

3. Rotation with Extension

Look over your shoulder as far as you can, then look up as high as you can. Rotate your head to the side as far as you can before pain. If it is too painful, don’t rotate your head as far. Hold for 15 seconds. Do 2 repetitions on each side.

4. Rhomboid Stretch

While sitting in a chair, scoot to the edge of the seat. Spread your legs out and place your feet flat on the floor. Take your right hand and grab your left ankle. Take your left hand and press down in the elbow crease of your right arm. You should feel this stretch in your rhomboid muscle, between your spine and shoulder blade on the right side. Hold the stretch for 15 seconds. Do 2 repetitions on each side.

5. Retraction

Stand in a door frame with your head against the wall. Relax your arms and pinch your shoulder blades down and back against the door frame. Hold the stretch for 5 seconds. Do 10 repetitions.

6. Corner Stretch

Stand in a corner and put your forearms flat on the wall with your upper arms parallel with the floor. Lean into the stretch as far as you can. You should feel it in your pectoral muscles on both sides. Hold for 15 seconds, then bring your arms up 45 degrees. Hold for 15 seconds, then fully extend your arms overhead and hold for 15 seconds. Do 2 repetitions at each level.

According to the American College of Lifestyle Medicine website, lifestyle medicine is “the use of evidence-based lifestyle therapeutic intervention—including a whole-food, plant-predominant eating pattern, regular physical activity, restorative sleep, stress management, avoidance of risky substances, and positive social connection—as a primary modality, delivered by clinicians trained and certified in this specialty, to prevent, treat, and often reverse chronic disease.”

However, a healthy lifestyle may also be used to help treat injuries and enhance long-term athletic performance. In other words, if an athlete is sick, injured, or not feeling well, it will be hard for them to train and compete at a high level.

Let’s look at six reasons how a healthy lifestyle can athletes a way to recover faster from injury and illness and help sustain a high level of performance during a season.

Healthful Eating

Many coaches know that proper nutrition is essential for overall health and disease prevention. It is also critical for high-performing athletes. Good food not only fuels the body but also helps with repair and recovery.

The American College of Sports Medicine, Academy of Nutrition and Dietetics, and Dietitians of Canada compiled a position statement in 2016 stating the importance of proper dietary guidelines to optimize athletic performance. In fact, a new field of culinary medicine is emerging.

An article in the American Journal of Lifestyle Medicine, culinary medicine “blends the art of food and cooking with the science of medicine” to “help prevent and treat disease and restore well-being.”

For the latest in nutrition research, refer to the Academy of Nutrition and Dietetics website. To optimize performance, athletes need to learn the basics of cooking and selecting healthful foods for energy and recovery.

Physical Activity and Sports Conditioning

According to American College of Sports Medicine, physical activity is not only crucial for athletic performance but also to improve cardiovascular and respiratory function, reduce cardiovascular disease risk factors, decrease morbidity and mortality, decrease anxiety and depression, enhance cognitive function, and enhance the quality of life.

Once an athlete is no longer competing, sports conditioning will transfer into physical activity for lifelong health. Coaches play a critical role in preparing athletes for competition and wellness once they retire from their sport.

Managing Stress

Mental stress management is critical for daily life and work, school, and athletic performance.

An article in the British Journal of Sports Medicine indicates that athletes should be monitored for eating disorders, depression, anxiety, overtraining, sleep disorders, and attention-deficit disorders.

Coaches should keep in mind that stress management for athletes may include mindfulness meditation, music for relaxation, massage with aromatherapy, and mind-body movements such as yoga, tai chi, or qigong.

Optimizing Sleep

Getting proper sleep can play a role in athletic performance. A systematic review in Sports Medicine shows that interventions, such as sleep hygiene, are essential for athletes.

For example, according to an article, coaches can use practical sleep hygiene guidelines, including sleeping in a cool, dark, and quiet room. Coaches should also encourage athletes to strive for a regular bedtime routine, minimize late-night meals, and avoid caffeine and high-intensity training near bedtime.

For more personalized details, athletes should work with their healthcare provider to optimize sleep, especially for competition involving long travel distances.

Avoiding Risky Substances

Coaches know that smoking, tobacco use, drug abuse, and excess alcohol consumption can harm health and impair athletic performance. One study concludes that alcohol use should not be used to reward hard work and good athletic performance.

Instead, teams should find alternative ways to reinforce outstanding effort and victories.

Another study published in PLoS One shows that alcohol ingestion may impair recovery and adaptation.

For further information about preventing and managing substance abuse, coaches may refer to the National Institute on Alcohol Abuse and Alcoholism, National Center for Complementary and Integrative Health, and the National Institute on Drug Abuse.

Staying Socially Connected

Life can’t be all about hitting the gym, catching a workout, or competing. Coaches should encourage athletes to engage in fun and social activities to stay mentally and physically balanced.

Social connections with family and friends can help an athlete remain grounded and prevent burnout, overtraining, and anxiety. A happy and well-rested mind and body can allow an athlete to maintain focus during a long season.

In fact, one study found that being socially connected with peers even during a pandemic is vital for overall well-being.

Greetings, fellow runners! As we gear up for the exhilarating Denver Rocks Run, hosted by GameDay Run Series on August 20, 2023, we are thrilled to introduce you to a remarkable individual who is not only a talented runner and artist but also a passionate advocate for a noble cause. Meet HumanEtchaSketch, whose mission is to turn his running prowess into a powerful force to help kids battling cancer.

Unveiling HumanEtchaSketch’s Mission

Beyond his artistic running talent, HumanEtchaSketch carries a deep-seated mission close to his heart: supporting children fighting cancer. Inspired by personal experiences with cancer within his family, HumanEtchaSketch saw an opportunity to use his unique running art to make a difference in the lives of these courageous young warriors.

Through the Run for Armstrong mission, he partners with various pediatric cancer charities like Children’s Cancer Connect to raise awareness and funds for research, treatment, and support programs. Each run he embarks on becomes a powerful symbol of hope, a testament to the strength and resilience of these brave kids. With every step he takes, HumanEtchaSketch strives to illuminate the path toward a brighter future for those battling this devastating disease.

Denver Rocks Run: A Perfect Stage for Purpose

The Denver Rocks Run, organized by GameDay Run Series, provides an ideal platform for HumanEtchaSketch to fulfill his mission. The event’s sense of camaraderie, passion for running, and commitment to giving back to the community align perfectly with HumanEtchaSketch’s vision.

As he participates in the Denver Rocks Run, HumanEtchaSketch will not only create mesmerizing running art on the city’s streets but also share his inspiring story and raise awareness about pediatric cancer. His presence will undoubtedly inspire other participants to run with a purpose, making every step count for something meaningful.

Joining the Cause

We encourage all of you to join the Denver Rocks Run and stand in solidarity with HumanEtchaSketch’s mission to help kids with cancer.

Register now at https://secure.getmeregistered.com/get_information.php?event_id=137827 and secure your spot at the starting line. Use special promo code ETCHIT to save $10 OFF your registration as well!

By being part of the Denver Rocks Run, you’ll join a community that not only celebrates athleticism and artistry but also embraces the true spirit of giving back.

Supporting HumanEtchaSketch’s Cause

For those who cannot attend the Denver Rocks Run but still wish to support HumanEtchaSketch’s mission, you can contribute to his fundraising efforts directly on his dedicated campaign page at runforarmstrong.com. Every donation, no matter how big or small, will go a long way in bringing hope and smiles to children battling cancer.

Conclusion

As we prepare to embark on the Denver Rocks Run journey, we are honored to have HumanEtchaSketch among us, a remarkable individual using his talents to create a lasting impact on children’s lives. Together, let’s make this running event not only a celebration of athleticism and art but also a powerful force for good.

Join us in supporting HumanEtchaSketch’s mission to empower kids with cancer, and let’s run with purpose and heart at the Denver Rocks Run. Together, we can bring light to those who need it the most and make a difference, one step at a time.

See you all at the starting line! Let’s rock this race and the lives of young cancer warriors!

Wear A Mouthguard

The number one most important thing to do is to wear a mouthguard. This can help protect your braces from getting hit by something. It will stop the braces from breaking or falling off of your teeth. It will also help protect your lips, gums, and cheeks from getting cut up. You can ask your orthodontist if your sport requires a mouthguard. However, most sports do.

The next step is to make sure that you have the right mouthguard. A mouthguard for braces is different than a normal mouthguard. Most orthodontists will provide you one that will fit perfectly to your mouth and your braces. These are usually made of a silicone material that acts as a cushion between your lips and teeth. They are a bit bigger than a normal mouthguard, but they are the most protective and the safest for you.

Do not try to make one yourself or use store-bought ones. The kind of mouthguard that you boil and mold to your teeth will not work. Your teeth will be moving positions due to the braces, so you don’t want the homemade mouthguard to stop the braces from doing their job. Normal mouthguards can actually pull your teeth back into their original positions. The store-bought mouthguards are made of harder plastic that can irritate your teeth and increase the chance of injury.

Call Your Orthodontist

If a serious accident does happen while you are playing, make sure to call your orthodontist immediately. They will be able to advise you on what to do next. You should also give them a call if you have any questions at all. They will be able to answer any general questions you might have, and they will be able to tell you everything you need to know.

Many famous athletes played sports with braces on in the past. Brett Favre, who was the quarterback for the Green Bay Packers, wore braces when he was a teenager, but it didn’t stop him from playing football. Lashinda Demus won the silver medal at the 2012 Olympic Games for the 400m hurdles while wearing braces. Cristiano Ronaldo, a world-famous soccer player, wore braces when he was younger. The list continues with people like Dwight Howard, Serena Williams, and Missy Franklin. All of these people are amazing professional athletes, and they wore braces too.

This shows that even though you have to get braces, you can still be amazing at your sport. Just remember always to wear your mouthguard, keep in touch with your orthodontist, and keep working hard at your sport.

Read More

• What Actually Makes Youth Sports Fun for Kids
• Why Locking a Kid into Just One Position Goes Against the Goal of Youth Sports
• How America Killed Play—And What We Can Do To Bring It Back

Maybe you’re a high school freshman or sophomore athlete looking to take the next step to the varsity level. Or you may be a junior or senior trying to stand out and play your sport at the collegiate level.

Adding strength, muscle, and overall body weight can be tough considering all the athlete’s daily movement. Think about how much energy you are burning with all the scheduled long practices, weight room sessions, and extra skill work.

To gain muscle and overall body weight, you have to create an environment where your energy tank is never empty or depleted. To do this, you have to eat nutrient-dense foods that provide ample energy (aka calories) while repairing and rebuilding muscle tissue.

Carbohydrates and fats are the nutrients that provide all the energy needed to play your sport and workout. With ample amounts, the right types of carbs and fats will help you gain good weight that will transfer over to better performance.

Protein is the nutrient that repairs and builds muscles post-workout, throughout the day, and after practices or games. With ample amounts, quality protein sources will help build strength and muscle tissue to assist your carbs and fat in gaining more overall weight.

Determining Portions of Foods

Think about your meals throughout the day and what foods make up those meals.

For most athletes, their plates should have:

1-2 palm-sized portions of protein—the thickness and size of your palm

• Meat, fish, whole eggs, Greek yogurt, tempeh, tofu
• 1-2 scoops of protein powder (plant-based, whey, or collagen powder)
• Store-bought, a single-serving protein drink

At least 1 fist-sized portion of veggies—the thickness and size of your fist

• Any veggies that you enjoy eating raw or cooked
• Mushrooms, peppers, onions, pickles, leafy greens, carrot sticks
• Powdered greens supplement for smoothies and shakes

2 cupped handful of carbs—the amount that would fit into a cupped hand

• A large piece of whole fruit like apple, pear, orange, banana
• Large handful of strawberries, blueberries, blackberries, grapes, etc.
• 2-3 pieces of smaller fruit like tangerines, kiwis, peaches, nectarines, etc.
• Grains like rice, quinoa, oats, and granola
• Starchy veggies like baked potatoes, sweet potatoes, squash, or plantain chips
• Legumes and beans like chickpeas, black beans, and pinto beans
• 100% whole wheat or sprouted grain bread, wraps, and bagels

1-2 thumb-sized portions of fat – the thickness and size of your thumb

• Avocado, coconut flakes, dark chocolate
• Nuts and seeds like almonds, cashews, walnuts, chia seeds, or hemp seeds
• Spreads and condiments like hummus, cream cheese, butter, and salad dressings
• Nut milk and nut butters
• Organic dairy products

Your hand size is proportionate to your body size. Its size never changes. This makes it the perfect tool for measuring food and nutrients.

At Least 3 Meals Per Day

An athlete looking to gain muscle and overall bodyweight will eat at least 3 big meals a day. If you are eating 3 balanced meals with the template shown above and are still not seeing progress try adding an additional snack or meal to meet your required protein, fat, and carb needs. A healthy rate of weight gain is 1-2 lbs every 2 weeks.

Consider adding 1 palm-sized portion of protein AND either:

A. 1 cupped handful of carbs. or B. 1 thumb-sized portion of fat. To 1 or 2 meals or as snacks throughout the day.

Smoothies are an easy way to add more muscle-building nutrients without cooking or sitting down for a meal. Try out this template to create your own smoothie that you can drink in between meals or after workouts.

It’s always a good idea to keep snacks like whole fruit, trail mix, dried fruit and nut bars, nut butter and rice cakes, and protein bars in your sports bag for quick snacks on the go.

Don’t Make This Nuturion Mistake

Often, athletes will make the mistake of eating calorie-dense (and not so nutritionally rich) foods like fast food, pizza, baked goods, and weight gainer supplements in an attempt to gain weight by any means necessary.

Yes, this will help you gain overall body weight, but, more times than not, it will lead to weight gain resulting from adding more fat tissue to your body.

By eating carb and fat-rich foods, your weight gain will result from more muscle tissue and smaller amounts of fat tissue on your body.

Examples of nutritional-dense carbohydrates are baked potatoes, quinoa, brown and white rice, beans and lentils, sprouted-grain or 100% whole wheat bread, and real fruit (fresh or frozen).

Examples of nutritionally-dense fat foods are hummus, avocado, coconut flakes, nuts and seeds, nut butter and nut milk, high-quality dairy products like goat cheese, dark chocolate, and protein-rich sources like whole eggs and salmon.

The goal here is to gain weight you can use to be transferable in your sport and in the weight room.

“How can I motivate my child to do more exercise?” Parents often ask me. “Play with them,” is my answer. This may seem simplistic, but it works. Children, up until their teenage years anyway, enjoy spending time with their parents: providing the parent is present mentally and emotionally as well as physically. Here are three tips on how to inspire your children to exercise so that they look forward to being healthy and active.

3 Tips To Inspire Your Child To Exercise

Tip 1: Switch off your smartphone.

If you are out in the yard or park with your child and dealing with work emails or sharing pictures on social media, then you are physically present but emotionally absent. Your child knows this. Fifteen minutes of quality play and attention will make the trip outside fun and rewarding; they will want to go back again.

Tip 2: Have a variety of sporting toys to play with.

The environment is crucial when encouraging children to play. It doesn’t require a lot of money either. Here are some essentials: Softballs of different shapes and sizes for smaller hands to throw and catch (rolled-up socks work too); skipping rope (one for parents too); a wheeled vehicle to help them keep up on walks (scooter, balance bike, skateboard); different bats/ racquets to help striking.

You can roll up a magazine and tape it tight, and have your child throw a screwed-up piece of paper at you. That is your indoor softball game. Their coordination needs to develop so balloons are great for them to practice (and ornament friendly).

If your child has lots of playtime with these homemade items, they develop skills that give them confidence when they are then asked to do more organized activities at school.

Children learn by watching and then doing. They will perform the activity for a short time and then want to move on to something different. This is perfectly suited for the home environment. It is less suited for an hour of adult-led coaching, especially at a young age. Fifteen minutes of play and then they can do reading, crafts or help you do the housework!

Tip 3: Train with your child rather than them training with you.

The keen endurance- sports parent can be seen taking their child for runs and bike rides. The child will comply because they want to spend time with Mum and Dad but you risk them dropping out completely as and when they get older.

Children play more like sprinters: they perform short bursts of activity and then take a rest. No child goes to the park to play with their friends and runs laps. If you devote some of your training time to playing with your child on their terms, you can develop your speed and agility with them.

Here are some ideas that could help add some freshness to your training, but more importantly, help your child develop their fitness in a way that is appropriate to their age and stage of development.

Ideas To Freshup Your Childs’ Fitness

Fetch: A good opportunity for you to combine throwing with your child. Get any throwing object like a tennis ball or frisbee and throw it as far as you can. Both of you run to the object and then the other person throws it as far as they can. Continue across the park and then return. Alternatively, one of you throw and fetch and return and then the other person takes their turn. The former is more continuous, the latter has the benefit of shortening the sprint distance for the less able thrower.

Tag: A classic, which is surprisingly hard. This is what kids live for. Have some “safe” areas but set a time limit on how long they can spend there. A smaller space means more short sprints but more agility. A larger space means longer sprints, and adults get the advantage.

Crawling: Working on the reciprocal arm and leg action, hip and shoulder strength, and coordination. You can either crawl for 5- 10 meters and then get up and run, which works on acceleration, or you can crawl in as many different ways as possible in a smaller space. For example: forwards, backward, sideways, hips up, hips down, on 1 hand/ 2legs or 2 hands/ 1 leg. You can either race or match what your child is doing.

With these three ideas in place, you will hopefully have fun, bond with your child, and inspire them to move more often.

Read More

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• Kids Play Fewer ‘Pick-Up Games,’ And It’s Hurting Youth Sports
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A common practice for many faceoff athletes is to aggressively get the ball, which is the mindset most athletes need to gain. The lacrosse athlete has been taught to snag the ball in their pocket to control where it will go on the field. The faceoff player can win the ball forward or backward to afford their team the best opportunity to scoop up the loose ball and possibly score.

The faceoff should be a massive, chaotic scramble, where players encompass wrestling, basketball, and football techniques to constantly box, push, and control their opponent’s body and stick to aggressively check the opposition and dominate the loose ball among the turmoil. Although it is tough to judge which team will come out with possession of the ball, using a straightforward exercise at the end will ensure success on your faceoffs.

What makes faceoffs more exciting is the benefit of the Long Stick Middies (LSMs), that can get involved using their speed and aggressiveness with the ground ball battle until possession is established. Great faceoff athletes, coupled with a great wingman, in that of a good LSM, can lay a firm foundation for successful faceoff contenders and bring intimidation to start at the youth level.

There are several strategies for winning the faceoff in lacrosse; therefore, following the guidelines will improve your chances.

Have a Plan

Although your coaches might have a specific faceoff style, please follow that; as you practice, it might be best to have your unique style for effective results. Decide on implementing both strategies for winning the faceoff. Furthermore, communication is vital, so your teammates know what to expect, so they can react and learn how to react. Finally, having a plan allows you to beat your opponent.

Your Grip Strength is Weak

Once you have decided on your plan of attack, it’s now to accompany it with the appropriate grip strength. If you draw the ball out in various directions, having a solid grip enhances your stick stills and gives you the advantage because your opponent might not have adequate grip strength. Therefore, to improve grip strength, there are various ways to work on it (direct exercises, exercises using fat grips and wrist roll exercises, and indirect exercises squeezing tennis balls, etc.), where the forearms are targeted through various exercises that provide a holistic approach to practice and the game.

Have a Power Position

Before getting into the faceoff circle, you should be mentally ready and strong. Therefore, when you get down into the circle, work to maintain balance by staying low, using quickness, and staying aggressive. It would be best if you had adequate leverage to win.

Mental Focus

If you focus on the goal, your opponent’s stick, or anything else, you will lose the faceoff.

Speed Matters

As soon as the whistle is blown, the athlete must react quickly to be the first player to the ball; urgency. Athletes can train their reaction and reflex of speed through various speed training techniques or by a qualified professional to build self-confidence. It sends a strong message to everyone that lacrosse is an aggressive sport, and you are ready to win.

Apply Leverage; It’s An Art!

Whoever uses their entire body as leverage and generates more torque (force) than their opponent will ultimately be the one to win the faceoff battle. A good strength and conditioning program can teach athletes how to utilize every muscle to gain an advantage over their opponents.

Don’t Be Soft!

Your attitude as a faceoff athlete can shift the game’s momentum. For this reason, as mentioned above, those more aggressive athletes would typically win the faceoff.

This strategy demands a certain kind of mentality. But unfortunately, this mentality can only come with aggression, strength, and explosive exercises developed in the weight room. Unfortunately, one exercise many faceoff lacrosse athletes lack to develop strength and power is dynamic sled exercises; however, there is one sled exercise that builds explosiveness and toughness, which is the sled push forward and backward.

The sled pushes forward and backward and loads the lower body (glutes, quadriceps, and calves), not the spine. As a result, the sled trains your legs for power and explosiveness. Additionally, the sled propels you forward, which helps you dominate your opponent (as seen in the video).

If you don’t have access to the sled, you are out of luck!

Video 1:

Video 2:

Eleven-time NBA champion and Hall of Fame Coach, Phil Jackson, continued the statement from above with: “Of course, it’s no accident that things are more likely to go your way when you stop worrying about whether you’re going to win or lose and focus your full attention on what’s happening right this moment.”

So many athletes today say what helps them play their best games is to be in the present. What exactly does that mean? This article will detail mindfulness practices and apply mindfulness strategies, including maximizing the mind-body connection, mindfulness routines, confidence building, journaling, positive self-talk/perceptions, and how these can all help in keeping one’s focus on what the athlete can control – the present.

Let’s begin by defining mindfulness. This occurs when you are simply paying attention to what is actually happening. According to Jackson, when players practice and play mindfully, they not only play better and win more, they “also become more attuned with each other.” What coach wouldn’t want that? In my consulting work with top college tennis players, when the topic of mindfulness comes up. I stress the importance of viewing mindfulness as more of a way of being rather than just a way of doing. But to achieve this way of entailing a lot of correct doing, which begins with a mindful mindset.

Mindful Mindset A mindful mindset is characterized by:

• Practicing being present in all areas of your life, and not just sport.
• Focus on tasks right in front of you, not on what happened in the past or what may happen
• The belief in your capacities and trusting your training
• Being in the moment and not judging the moment
• You have control of how you respond to anything that happens around you

Mindfulness Awareness Questions

Some reflective questions to ask yourself to improve upon your awareness of your present focus.

• Are you present during all of your classes, errands, practices, or do you get lost in your own thoughts?
• Do you find your mind wandering on past events?
• Do you worry about what hasn’t happened yet?
• Are you judgemental of others and yourself?
• Do you have a a belief in what you can accomplish?
• Do you feel you control over events that happen in your life?
• Are you good at rolling with the punches?

George Mumford, author of Mindful Athlete and the mindfulness coach for the Chicago Bulls, Los Angeles Lakers, and others had this to say about the power of mindfulness at the highest levels of sport: “If you’re very mindful, then you have concentration and insight in your mindfulness. They help you live every moment of life deeply.” The minute your mind is elsewhere, the present moment is gone

Mindfulness Strategies. Mind-Body Connection.

At the core of mindfulness is the realization that the mind and body are interconnected. You could not separate the two even if you wanted to. Performance guru Jim Loehr referred to outside-in training and inside-out training. How you physically prepare your body for competition also trains the mind and emotional states, so strength training improves physical and mental toughness. When you use cognitive strategies like mental imagery, confidence-building, and productive self-talk, you are training from the inside-out, which will improve how you technically perform. Mastering the power of the mind-body connection helps you control your thoughts and self-talk dialogue (ensure it is positive/productive) along with maximizing your physiology (release muscle tension, better-deeper breathes).

Individual Routines

Maximizing the mind-body connection and being entirely focused on the present moment entails using an individual collection of routines that work specifically for you. For example, one of my clients begins each service with a full breath which gives him the the energy to perform optimally but it also clears his head of any doubt or worries. He then focuses on the bouncing of the ball, his toss then serve. After errant shots, he refocuses by taking another deep, relaxing breath, uses some motivational self-talk, visualizes his next shot, and then got into his stance with a positive presence. Continue to try different strategies until you come across a collection that hits your “sweet spot,” characterized by feeling ready and confident and in the present moment.

A baseball client chose a simple, action-based pre-bat routine based on focusing on a deep breath to slow the mind down and relax any muscle tension. Deep, relaxing breathing should be included in most routines since we need it while blocking out distractions. One pitcher I worked with would always “clean” the dirt near the rubber as a symbolic action to ‘wipe away’ a rare, bad pitch.

Positive Self-Fulfilling Prophecy

Ensure you engage the positive self-fulfilling prophecy by thinking positive expectancies (“I’ve got this next shot”) and your conscious/unconscious actions will reflect this, especially since we want to be competent in all we do. If we believe we will do well, our actions will reflect this. If we are negative/self-defeating, our efforts will reflect this. Choose productive positive, especially when perceiving how you are playing.

The worst time to evaluate your play is while you are playing! Only focus on what you are contributing. If you believe you could contribute more (to the offensive or defensive sides of the game or help add energy or be a better teammate), put the effort there. When you know you are contributing a lot (thus, playing well!) Enjoy it! Our opponents’ job is to make us uncomfortable and challenge us on every play. Most of the time, we will be playing while being uncomfortable – having to grind it out. In your head, your self-talk must be phrased in words that embracing this competition. Bring it on! Thinking that you are playing like crap will only sap energy/confidence and get you from yellow to red to being done. Keep grinding, stay confident, stay focused on your contributions. If one part of your game is off, gain confidence from your accomplishments from the other parts of your game. And use the energy/feedback from your teammates to get you going as well. Don’t shut out teammates, and do not shut down!

Maximize your Sources of Confidence

According to psychologist Albert Bandura, the top sources of confidence come from our current successes and prior accomplishments. So, to maintain an optimal level of confidence, give yourself credit for the contributions you make on the field or court. We all do a lot of little things to put ourselves and the team in a successful position. Give yourself credit for these small victories. I refer to these as “deposits” to your internal confidence bank.” As with a real bank account, the more deposits the more money you will have. The same goes for your confidence bank. The more you give yourself credit and even recall past successes, the more confidence you will have. When you are negative in thoughts/self-talk, those are withdrawals. More negativity, the less confidence you will have.

Performance Journaling

Jotting your reflections post-practice or post-competition can be a valuable learning opportunity. It will give you a chance to give yourself credit for the little things you did to help yourself and your teammates. Responding to questions such as, “What worked today? What did I learn today? Who noticed?” (feedback from coaches, captains, teammates) and embrace these kudos or compliments. Give yourself credit for what you do in the classroom, for others, in practice, and especially in games. You are always contributing something, so give yourself credit for these contributions to add more to your confidence. Learn from your mistakes but at some point, when you leave the locker room or the parking lot, … only think of your positive, productive contributions. Confidence is a skill that must be reinforced by you. No one can enhance it but you, even though coaches and teammates can certainly assist you.

Knowing the benefits of being mindful and present-focused is one thing, but doing it consistently, and eventually becoming mindful and present-focused in our every day is another.

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” Bruce Lee

Read More

• Athletes Develop A Mind-Body Connection
• How and Why to Eat Mindfully

References:
Phil Jackson. Sacred Hoops (New York, NY: Hyperion, 1995), 4-5.
George Mumford. The Mindful Athlete (Berkeley, CA: Parallax Press, 2016), 69, 130.