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Real Food Ideas to Eat While Exercising
If you are going to be exercising for a long time–more than 90 minutes or so–you will need to fuel during exercise in order to keep from bonking. Sports like cycling, running, triathlon, and athletes with long training sessions like soccer and basketball players need to eat during training.
Not all foods are great for eating during exercise. Foods with high fat, fiber, and protein are slow to digest. This means they will not get digested and into working muscles quickly. Instead, they will sit in your stomach. This may cause stomach distress, but also does not help your working muscles.
Aim for foods that have simple carbohydrates. Sports food companies have created a variety of products, like gummies, gels, chews, and drinks that all contain simple carbs to help fuel your workout. But these are expensive, and some people don’t really enjoy the taste of the sweet products.
Here are some real food alternatives to mix up your fueling routine.
- Dry, low fiber cereal (Rice Krispies, Chex, etc.)
- Pretzels (Bonus! The salt provides electrolytes!)
- White bagels or rolls (add jam for an extra carb boost)
- Rice balls (these can be plain, or with salt, nut butters, cut up dates, raisins, or soy sauce)
- Pop Tarts
- Honey packets
- Banana or other fruit
- Fruit leather/dried fruit
- Rice Krispie treats
- Saltine crackers
- Fruit juice
- Applesauce pouch
- Mashed potato
- Graham crackers
For more ideas with portion sizes, download our free fueling guide! Happy training!
~This is general information only and not medical advice. Always ask your doctor before undergoing any diet or lifestyle change.
What is better: hot or cold therapy?
Sauna tents, cold plunges, ice baths, heat packs…what is best? And do you need both, like with contrast bathing where you alternate hot and cold therapy? It all depends on the circumstances and your goals!
Cold can reduce inflammation and swelling, but that isn’t necessarily a good thing all the time. When an injury occurs, inflammation is what helps with the healing process. Blunting inflammation immediately after being injured may not be ideal. Always consult with a doctor, physical therapist, orthopedist, or other healthcare professional before doing any kind of home treatment for an injury.
Cold therapy (Ice baths, ice packs, cryotherapy)
Pros: Mixed research suggests it may:
- Speed up recovery
- Enhance power the next day after a hard workout
- Improve performance
- Increase high intensity sprint performance
- Have an analgesic effect (dulls or numbs pain)
- Lower sensation of muscle soreness
- Decreased muscle swelling
- Decreased inflammation
You may want to use ice baths when you need to perform well on back-to-back hard days, such as two-a-day workouts or important multi-day competitions. They can also be helpful if you are fatigued or injured and need to make the next session really count. Ice baths can help cool body core temperature to improve performance in very hot weather.
Cons: While ice baths may help with recovery or blunting pain, they may not be great for long-term gains. Most research in this area shows it blunts a key signaling protein that helps with muscle building and recovery.
One really cool study took athletes through an exercise protocol, then gave them a protein shake and used tracers so they could see exactly where the protein molecules ended up in the body. They had the athletes place one leg in an ice bath and the other in a neutral temperature bath. The leg in the cold bath took up significantly less amino acids from the protein shake. This means that the cold bath blunted training adaptations and muscle rebuilding and repair. Longer-term similar studies have shown lower muscle protein synthesis and muscle mass and strength when using cold baths.
Heat therapy (Saunas, hot tubs, hot baths, heat packs)
Pros: It feels so nice! Heat therapy can help with body acclamation to hot weather. If you live in a cold climate but are headed to a hot/humid location for a training camp or big outdoor adventure, heat therapy can train your body to tolerate the weather.
Heat therapy can help make tight muscles feel more relaxed. It may be helpful for chronic tightness or overuse injuries. Heat shouldn’t be used if there is any kind of swelling. Heat also dampens inflammation on an acute injury, which is not ideal.
Other potential pros include:
- Increased blood flow
- Increased skin temperature
- Analgesic effect (pain relief)
- Increased range of motion (may be important if flexibility is key to your athletic endeavor)
- Increased connective tissue elasticity
- Improved capillary circulation
- Decreased perceived muscle stiffness
Cons: Heat doesn’t do much to penetrate below the skin, so it will not have any profound effects. There is a risk for burns, especially with fragile skin (such as over wounds), so use caution when using heat.
Contrast bathing: (Alternating cold and hot therapies)
Alternating cold and heat is not new, but there is very limited research on its usefulness and effectiveness. It seems to be, at best, a way to reduce perception of pain and fatigue. There is not enough research to determine specific protocols or even if they are effective (or ineffective!). It seems that for now it can be used for pain relief, but there is such limited understanding and research that I would not recommend alternating cold and hot therapies for long-term or short-term recovery. Anecdotally, physical therapists report that outcomes seem to depend on the individual. Some people swear by it, others don’t see a good outcome.
So should you use hot or cold therapy, or contrast bathing? If you’re looking for quick recovery or pain relief, these are viable options. Steer clear of cold therapy if you’d like to see long-term gains.
~This is general information only and not medical advice. Always ask your healthcare provider before doing any kind of intervention or therapy.
As a sports dietitian, I have specialized training in supplements and their indicated use. And I have NEVER recommended a greens powder to any client. Why? It seems healthy! Isn’t it a good way to get extra nutrients? Or what if you are not a fan of vegetables, should you use a greens powder then? Still probably not, and here is why. Please note this is my opinion! It is not medical advice or a nutrition recommendation.
It depends on your definition of “work.” By “work,” do you mean they are expensive and likely not as useful as fruits and vegetables in their whole form? Greens powders are marketed to be able to do all sorts of things, like help with aging, digestion, cognition, immunity, stress management, and more. It is cheaper and likely healthier to get benefits of greens through whole veggies. The entire food matrix has many substances that could be lost (or too concentrated) in a greens powder.
One product doesn’t usually do multiple things for your body effectively, safely, or even at all. Multiple health claims are a red flag. Another red flag is they usually have multiple ingredients. One very popular one boasts 75 ingredients–as if this is a good thing. This is actually quite problematic. Why? Multiple ingredients means you don’t know how they will interact with each other. Is it the therapeutic dose for each ingredient? Is each ingredient actually then absorbed properly if 74 other ingredients are taken at the same time? Is it harmful to take in 75 different ingredients/vitamins/minerals/adaptogens? Many compounds in powdered greens (especially ones with 75 ingredients) can interact with medications. (DOI: 10.31080/rcpt.2022.10.00693)
Greens powders are often very expensive but have limited evidence for usefulness.
They have risk for contaminants, including harmful bacteria and fecal matter 
from chlorella and spirulina (common ingredients in greens powders) PMID: 29169006
While some don’t list caffeine on the label, some have green tea extract, a common source of caffeine. One testimonial on a popular greens powder website (that has green tea extract) says “I don’t drink coffee…due to a caffeine allergy, but AG works fantastic…to get me amped up for the day!” Guess what, buddy, you are probably amped from the caffeine. If you don’t know you are getting caffeine from this product, you may also get other sources throughout the day. Too much caffeine may be harmful for sleep and heart health, become addicting, and cause irritability and jitters. Some powders may also upset digestion.
Supplements are unregulated in the US. You have no idea what is in the bottle. The actual ingredients and the label do not have to match up. If you choose to use a greens powder, use one that is third-party tested NSF Certified for Sport or Informed Choice. Contaminants have been found in many supplements include heavy metals, prohormones, steroid-like compounds, and more.
If you literally never eat fruits and vegetables, you may possibly benefit from a greens powder. Look for one that is third-party tested for contaminants, and look for one that has simple ingredients such as powdered vegetables and leafy greens, without a lot of additional ingredients that seem to be thrown in for marketing purposes. However, training your taste buds to tolerate vegetables is a much better route for overall health.
For these reasons, I have never recommended that someone start a greens powder. You are much better off and safer just eating your fruits & veggies!
Want more information? Check out our amazing nutrition resources, including on-demand courses, free downloads, and webinar replays.
- Nutrition Beta: Indoor Climbing and Comps
- Nutrition Beta: Outdoor Climbing
- The Ultimate Guide to Useful Sports Supplements
- Ditch Diets and Become an Intuitive Eater
And be sure to follow us on Instagram!
2. Understanding the differences: High school vs. college athletics
2.1 The increased level of competition
When transitioning to college sports, one of the most significant differences you'll encounter is the heightened level of competition. College teams consist of some of the most talented athletes from around the country or even the world. Be prepared to work harder than ever before and constantly push yourself to improve. The intensity of training and competition will require a higher level of commitment, both physically and mentally.
2.2 The higher expectations and standards
College athletics demand a higher level of performance and dedication. Coaches and teammates will have higher expectations for your skills and abilities. You'll be competing against athletes who have been playing their respective sports for years and have honed their craft. This means that you'll need to step up your game and continuously strive for improvement. The coaching staff will push you to reach your full potential, and you'll also need to take personal responsibility for your growth as an athlete.
3. Preparing academically: Balancing sports and studies in college
3.1 Importance of time management and organization
Managing both sports and academics in college requires excellent time management skills. Balancing practices, games, and workouts with classes and study time can be challenging. It's essential to create a schedule and prioritize your responsibilities. By effectively managing your time, setting realistic goals, and staying organized, you'll be better equipped to handle the demands of both athletics and academics.
3.2 Seeking academic support and resources
College campuses provide a wide range of academic support and resources to help student-athletes succeed. Take advantage of tutoring services, study groups, and academic advisors who specialize in working with athletes. They can provide guidance on course selection, help you create study plans, and offer strategies for maximizing your academic performance while juggling your sports commitments. Don't hesitate to ask for assistance when needed – it's a sign of strength, not weakness.
4. Navigating the recruitment process: Strategies for securing college sports scholarships
4.1 Researching colleges and athletic programs
Securing a college sports scholarship requires thorough research. Take the time to explore different colleges and their athletic programs to find the best fit for you. Consider factors such as the team's competitiveness, coaching staff, facilities, and academic offerings. Reach out to current student-athletes or coaches to gather insights and gather as much information as possible to make an informed decision.
4.2 Showcasing skills and achievements to college coaches
When it comes to the recruitment process, showcasing your skills and achievements is crucial. Attend showcases, tournaments, and camps where college coaches can see you in action. Create an athletic resume highlighting your accomplishments, and make sure to include relevant statistics, awards, and notable performances. Additionally, maintain a strong online presence by sharing videos of your games or competitions. Engage with coaches through emails, phone calls, or visits, and express your interest in their program.
Transitioning to college sports from high school may feel overwhelming at times, but it's also an opportunity for personal growth and incredible experiences. Remember to stay focused, work hard, and enjoy the journey. And most importantly, embrace the challenges with a positive attitude and a drive to succeed. Good luck!
5. Adapting to higher competition levels: Training and conditioning for college athletics
5.1 Understanding the physical demands of college sports
When transitioning from high school to college sports, one of the biggest adjustments is the increase in competition level. College sports are faster, more intense, and require a higher level of physical fitness. It's important to understand these increased demands and prepare your body accordingly.
In college, you'll be facing athletes who have been training rigorously for years, so it's crucial to work on your strength, speed, endurance, and agility. Focus on developing explosive power and improving your overall athleticism. Incorporate exercises that mimic the movements and intensities of your particular sport.
5.2 Developing a personalized training plan
To meet the challenges of college athletics, it's essential to have a personalized training plan. Work with your coaches and trainers to create a program that suits your specific needs and goals. This plan should include a combination of strength training, cardiovascular exercises, and sport-specific drills.
Remember to listen to your body and allow for proper recovery. Overtraining can lead to injuries and hinder your performance. Incorporate rest days into your training schedule and prioritize adequate sleep and nutrition.
6. Adjusting to the college sports environment: Team dynamics and expectations
6.1 Building relationships with teammates and coaches
A successful transition to college sports isn't just about improving your physical abilities; it's also about building strong relationships with your teammates and coaches. Take the time to get to know your teammates and find common ground. Encourage and support each other both on and off the field.
Developing a positive relationship with your coaches is equally important. Be open to constructive criticism and show a willingness to learn and improve. Building trust and respect within your team will enhance both your individual and collective performance.
6.2 Embracing the team culture and values
Every college sports team has its own culture and values. Embracing these will help you feel connected and invested in the team. Understand and abide by the team's rules, expectations, and code of conduct.
Contributing to a positive team culture means being accountable, showing respect, and being a good teammate. Celebrate both individual and team achievements, and learn from setbacks together. Remember, the bonds you form with your teammates will be some of the most valuable aspects of your college sports experience.
7. Managing time and commitments: Finding a balance between sports, academics, and social life
7.1 Prioritizing and scheduling responsibilities
College sports can be demanding, and it's crucial to find a balance between your athletic commitments, academic responsibilities, and social life. Prioritize your time by making a schedule that allows for dedicated study periods, practice, and social activities. Be disciplined and stick to your schedule as much as possible.
Stay organized by using tools like calendars, to-do lists, and study planners. Communicate with your professors and coaches if you need extra support or accommodations. Remember, finding a balance is about making choices and managing your time effectively.
7.2 Making time for self-care and relaxation
While it's important to maintain a busy schedule, don't forget to make time for self-care and relaxation. Take breaks, engage in activities you enjoy, and find healthy ways to relieve stress. Physical and mental well-being are essential for peak performance.
Prioritize getting enough sleep, eating nutritious meals, and staying hydrated. Find outlets outside of sports and academics to unwind and recharge. Remember, taking care of yourself is not only beneficial for your overall well-being but also enhances your performance on the field.
8. Overcoming obstacles and seeking support: Coping with setbacks and leveraging resources in college sports
8.1 Dealing with injuries or performance slumps
Setbacks are inevitable in college sports. Whether it's an injury or a slump in performance, it's essential to approach these challenges with resilience and determination. Seek support from your coaches, trainers, and teammates. They can provide guidance, encouragement, and help you navigate the road to recovery.
Focus on the aspects of your training that you can control and modify. Work closely with your medical team to rehabilitate injuries properly. If you're experiencing a performance slump, analyze your techniques, and identify areas for improvement. Remember, setbacks are opportunities for growth and learning.
8.2 Utilizing campus resources for mental and emotional well-being
College campuses offer a wealth of resources to support student-athletes' mental and emotional well-being. Take advantage of these resources, such as sports psychologists, counseling services, and support groups. They can help you develop coping strategies, manage stress, and maintain a healthy mindset.
Don't hesitate to reach out for help when needed. Seeking support is a sign of strength, not weakness. Remember, college sports is not just about physical abilities; it's also about nurturing your mental and emotional resilience to thrive in all aspects of your life.In conclusion, transitioning from high school to college sports is a significant step that requires preparation, adaptability, and perseverance. By understanding the differences, balancing academics and athletics, navigating the recruitment process, and embracing the challenges of higher competition levels, you can thrive in the college sports environment. Remember to manage your time wisely, seek support when needed, and stay resilient in the face of obstacles. With the right mindset and determination, you can make a seamless transition and embark on a fulfilling and successful college sports career. Good luck!
FAQ
1. How do I balance my academics and sports commitments in college?
It's crucial to prioritize and manage your time effectively. Create a schedule that includes dedicated study hours, practice sessions, and rest periods. Utilize academic resources such as tutoring services and study groups to stay on top of your coursework. Communicate with your professors and coaches to ensure they are aware of your commitments and work together to find a balance that allows you to succeed both on the field and in the classroom.
2. What can I do to increase my chances of securing a college sports scholarship?
Research and identify colleges and athletic programs that align with your skills and goals. Attend college showcases, tournaments, and camps to showcase your abilities and get noticed by college coaches. Maintain a strong academic record and stay in touch with coaches, providing updates on your achievements and progress. Consider working with a recruiting agency or seeking guidance from your high school coach to navigate the recruitment process effectively.
3. How can I cope with setbacks or injuries in college sports?
Setbacks and injuries are a natural part of the sports journey. It's important to have a support system in place, including teammates, coaches, and athletic trainers. Follow proper injury prevention techniques and listen to your body to minimize the risk of injuries. In the event of setbacks, stay positive, remain focused on your recovery, and utilize the resources available on campus such as sports medicine facilities and counseling services to bounce back stronger.
4. How can I navigate the team dynamics and expectations in college sports?
Building strong relationships with your teammates and coaches is key. Communicate openly and honestly, respecting and understanding each other's roles and responsibilities. Embrace the team culture and values, and contribute positively to the overall team environment. Be proactive in seeking feedback and continuously strive for improvement. Remember that college sports require commitment, dedication, and teamwork, so always give your best effort and support your fellow athletes.
- Written by JV
How You Can Become the Best Athlete You Can Be
How do you become the best athlete you can be? Why do so many athletes fall well short of their potential?
When you understand the factors that interfere with improvement, you can apply mental strategies to build motivation and move your game forward.
How many times have you dreaded going to practice? You feel practice has become a punishment. Even games are no longer fun.
Many young athletes drop out of their sport at early ages. Many of those athletes feel too much pressure, feel not good enough, or aren’t seeing significant improvement in their game. No matter the reason, sport should be a positive experience for youth athletes.
Let’s look at what elite athletes do to maintain their motivation and strive to reach their potential.
Forward Sophia Smith plays for the United States Women’s National Team and the Portland Thorns FC of the National Women’s Soccer League. Smith was selected by Portland with the first overall pick of the 2020 NWSL College Draft and is highly committed to honing her craft.
Smith believes the key to athletic success is finding a healthy balance between constantly challenging yourself and enjoying the experience.
SMITH: “[Reaching my potential] is really hard balance and something that I have always [worked on], and I’m still trying to figure out to this day – how to balance it in a healthy way. I always want to push myself and to strive for more, and never be satisfied. And I think that’s great, and I think that’s what all the best players in the world have to do. That’s the mindset that they have to have. And then, at the same time, I think if I am forgetting to have fun, I’m not going to be playing at my best. I’ll be putting too much stress and pressure on myself to the point where it’s showing on the field. And that’s absolutely not what I want.”
Maintaining confidence, staying motivated, and uncovering your potential involves finding a healthy balance between striving to improve and enjoying the process.
5 Essential Ingredients to Maximize your Sporting Experience- Don’t compare yourself to other athletes – Comparison is the quickest way to lose confidence in your abilities and talent. Strive to be a better player than you were yesterday.
- Shoot for progress, not perfection – Trying to be perfect will cause you to give in (give less effort) or give up (quit your sport altogether).
- Enjoy the grind – Find reasons to challenge yourself each training session or practice. One small practice goal can motivate you to push yourself, even during monotonous training sessions.
- Be patient – Nothing happens overnight. Elite, Olympic, and professional athletes grind for years. That is the reason they become elite. Even though you don’t see immediate improvement, it does not mean you are not progressing.
- Have fun – When you have fun, you will persist longer and be more willing to make the sacrifices needed to be your best.
Success is not easy. However, it should not be a miserable experience either.
Tip for Maximizing Athletic Success
The recipe for success is quite simple: work hard, challenge yourself, find a balance between life inside and outside of sport, and have fun.
If you can accomplish these four tasks regularly, you will achieve more than you can imagine.
By
Antonio Brown has a history of concussions which can lead to CTE. One symptom
of CTE is “erratic behavior.” Calling a “tantrum,” an “incident,” a meltdown shows a
lack of understanding and knowledge. Brown and other @NFLplayers are playing
undiagnosed. Living life with chronic headaches, changes in mood- including
depression and agitation, and not realizing these are all symptoms of CTE.
Junior Seau died of suicide after coping with CTE symptoms for most of his life. Some say Seau chose to shoot himself in the chest instead of his head so his brain could be studied. They did, he had CTE. Lived his whole life not knowing, but knew “something was wrong.”
Get educated before you judge
Regular screening, diagnosis, and growing awareness of CTE is essential! When brains are injured and it causes mental health challenges.
Written by: Lisa Bonta Sumii
Publish date: Jan 3, 2022
The Milwaukie Bucks just won the NBA championship because Giannis Antetokounmpo is committed to training with weights consistently. He is the most physically dominant player in the world because he has added 50lbs of muscle since being drafted into the NBA by the Bucks 8 years ago. This should serve as notice to all young athletes – TRAINING WILL HELP YOU REACH YOUR POTENTIAL.
There are many examples of athletes taking their skills to the next level after working with a professional strength coach or getting onto a team that prioritizes strength and conditioning. The biggest benefit to enhancing overall explosive strength, speed, conditioning and mobility is that it speeds up the athletic development process and limits chance at serious injury, regardless of age. The younger an athlete develops physically, the more chance they have to dominate their sport from then on. Logically this makes sense. Practically it is difficult for most athletes to focus on weight training during the early years. Why is this?
Most young athletes play multiple sports throughout a year. This is what most refer to as sufficient ‘cross training’ and majority of coaches and parents believe this to be a sufficient way to stay ‘injury free.’ Reality is that athletes who do not spend enough time recovering and training in the weight room will be more prone to injury regardless of how busy they are playing different sports. The body is weak when the body is weak, no matter how busy it is.
Young athletes, parents and coaches need to spend less time and money on travel teams, tournaments and gear and more time and money on TRAINING. Plain and simple, it is the most beneficial allotment of resources athletes between ages 12-18 years old can make. This is an investment which will pay back dividends in college scholarships and possibly even the athlete making it professionally. But most importantly, athletes learning to eat right and train consistently are assets to them for the rest of their lives.
Sure AAU basketball is fun, 7 on 7 football gets you exposure and club team travel tournaments for softball, baseball, soccer, volleyball, etc are a great way to get your name out there. It is certainly important to compete in sports and skills practice sessions. But what matters most is how athletes’ bodies perform and hold up in the long run. Regardless of where an athlete goes to high school, if they are strong and dominant they will be noticed and on the radar of college scouts.
College scouts and coaches are paid a nice salary to find athletes with elite potential no matter how small their school or town, state or country. Some of the best athletes in the world come from the smallest towns in the United States and Overseas and they all have one thing in common, they all TRAIN EXPLOSIVE CONSISTENTLY AND NEVER GIVE UP because they understand it will be worth it when they win.
Here is a simple full body routine straight from our training app that can be done by any athlete any day anywhere at anytime:
4 Rounds
(10-20% body weight each hand)
20 Squat Jumps
*2-3 minute active rest after each round (roll out)
Date: 07.24.2021
There are many misconceptions in youth sports and society when it comes to training. One of the most detrimental is that “female athletes shouldn’t lift heavy weights because it will make them ‘bulky’”. This is far from the truth. Female athletes need to lift light, moderate and heavy weights. They should begin as early as 12 years old to help speed up athletic performance development. This will also keep them from experiencing a career-altering injury. According to studies, between 2010 and 2020 ACL tears were at an all-time high for ages 12-15, especially amongst female athletes. Most of these ACL tears happen during non-contact, athletic movement. This means a lack of stability and strength in the ankles, knees, hips, trunk and shoulders are to blame.
We have a solution for this – by improving stability through training the bio-mechanical efficiency needed for slow and explosive movement. The SFX Athletes training philosophy is: as soon as athletes are able to play sports, they need to start performance training. Effective performance training begins with developing a foundation of ankle, knee, hip, trunk and shoulder stability. We teach athletes how to crawl, walk and run efficiently and in a safe manner. We love to do this from day one.
The first step in development is incorporating stability in the warm ups and cool downs every single day. Step two, build strength from the ground up and the inside out. This means we add in weight training that compliments the stability work. Step three is adding in plyometric exercises to compliment the strength development. This means we begin speeding things up and increase the ability of producing and absorbing force – the main factors in keeping the athlete healthy and strong while competing.
Female athletes at the professional and collegiate level have access to elite strength and conditioning coaching. At the high school level and below, this kind of training is rare. High school athletes need strength and conditioning more than college-age athletes, because they spend the majority of these years growing and developing. Injuries can impact their growth and development. There is a possibility that it can even be stunted. This may prevent them from reaching that next level. SFX Athletes is designed to provide younger athletes a training system comparable to what college and professional athletes receive. We hope that athletes, especially female athletes, will train explosive with us using the SFX Athletes mobile app. Together we can help reduce incidences of injury nationwide!
Date: 02.03.2021
“Nothing will work unless you do.” – Maya Angelou
Consistent actions and practices have many benefits. We will discuss consistency as it pertains to training for improved athletic performance. One of the best ways to separate from others is to do what they are not willing to do and most are not willing to put in even the smallest amount of extra work whether it be during lifting, sprinting, practicing the sport or working on yoga, mobility and mindfulness. The greatest athletes understand this concept – the 1% rule. There are less than 1% of athletes that become professionals because there are less than 1% of athletes willing to go the extra 1% every single day in every single way.
The 1% rule applies to all athletes. There is a saying about showing up being the hardest part, that’s not necessarily true. Showing up is bare minimum. If athletes have a hard time finding the motivation to simply show up, they should consider the idea that they may not be cut out for competitive sports and find another hobby. For athletes that show up consistently, they have proven they’re interested, which is good. Athletes that want to be good will show up and do the work, typically take shortcuts whenever possible, and enjoy the experience of competing and time with friends. This will work well for most and may even lead to some marginal success.
We’re interested in the ‘extra 1% every day type of athlete’ mindset, which is rare. Tapping into this mindset is not easy and most would say “it’s too HARD.” To build a hard mindset requires doing what’s hard – constantly reminding yourself of why the effort will pay off. Doing what it takes to go the extra 1% on everything no matter what is the 1% rule.
Date: 05.26.2021
