Supporting Your Personal Fitness Goals
How does it feel to accomplish your fitness goals after you've done your best? Are you pleased with your performance? Think of a recent health or fitness achievement. Now rate yourself on how well you did, on a scale from 1-10 (10 being your best). What's your honest score?
When it comes to being a "10" in achieving your goals, here are five ways to support yourself through the process:
- Praising yourself. When I graduated from college, I got way too busy with work and missed my graduation ceremony. To this day, I regret not having attended this celebration after the many tedious and long hours that I endured. So nowadays, I really make an effort to praise myself for good work and recognize my achievements. This is the time to pat yourself on the back for a job well done.
- Nutrition. After an intense training session or event, you want to eat 300 to 500 calories within an hour of completion. I recommend a 3:1 carb to protein ratio. The carbs you select should have a moderate to high glycemic index. For example, I immediately eat a granola bar, fruit or bagel or have a sports drink. Most importantly, stay hydrated. I also like to drink a big glass of cold green tea.
- Massage. Most of us are too busy to book a massage because we mistakenly put it in the category as indulgence. I teach all my clients to make a set massage appointment after every eight workouts; don't wait until your muscles have seized up. If you don't have time for a massage, get hold of a foam roller and massage your muscles in a back and forth motion. Also, have an ice bath for 3-5 minutes shortly after a race. Having a massage can:
- Speed up recovery
- Give you to time to decompress
- Flush your muscles of metabolic waste
- Analyzing your performance. This is a great time to reflect upon your performance by asking yourself the following: What five things in your training and/or in your race did you do well? What are five things that you could improve for your next challenge?
Take the time to sit with your answers and mentally set yourself up for excelling in your next athletic adventure.