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1. stay hydrated
On training days, strive to drink at least 2/3 of your body weight in ounces of water. On non-training days, strive for 1/2 your body weight in ounces. Pro Tip: Get your own water bottle and calculate how many refills you need each day to reach your goal!
Add electrolytes to water to aid in hydration. Pro Tip: supplements like Nuun and Skratch are great ways to get your electrolytes in, or you can use sea salt! Make your own “Natural Gatorade” by adding fresh fruit to your water and letting the flavor diffuse.
Every meal should be a balanced combination of lean protein, healthy fats and complex or fibrous carbohydrates. Limit consumption of sugar, artificial sweeteners, artificial flavors and colors and processed foods in a wrapper. (Stay tuned for more emails down the road detailing in-depth nutrition practices for athletes!)
3. Take a recovery bath
A 40 minute warm bath with epsom salts is known to alleviate sore, stiff muscles. Pro Tip: adding essential oils increases the benefits (and the fun!) of the bath. Essential oils: eucalyptus, peppermint, lavender and rosemary.
Make a habit of including mobility drills after every practice. Mobility is an irreplaceable tool for competitive athletes. It helps to improve and open new movement patterns, ease muscle soreness and discomfort and improve on-floor confidence. For our full mobility and movement programs see our Gymnast Fix programs here.
5. Take a breather
Perform 5 minute re-sets using deep diaphragmatic breathing drills. Establishing good breathing patterns is critical for athletes. The benefits of deep breathing are many, including decreasing stress, assisting in eliminating free radicals from the body, improving circulation and mental clarity, just to name a few. Each Gymnast Fix program incorporates breathing drills into its curriculum.
6. take time to reflect
Break out your journal and take time to reflect. Reassess your athletic and life goals. Explore your fears. Let your dreams run wild. And most importantly, take plenty time to write out the things and the people you are grateful for.
Do something that makes you laugh. But seriously, laughing has been shown to both decrease stress hormones (training is a form of stress) and increase endorphins (the happy hormones!). So don’t take it all so seriously - smile, laugh - and be a better, more balanced, you.
8. Vitamin D
Get outside. Spending time outside not only prompts your body to produce the much needed Vitamin D, but it’s also been shown to reduce anxiety, stress and depression while boosting your mood, immunity and endorphins.
9. sleep to perform
We all know to get an 8 hrs MINIMUM of sleep each night. Gut Check: how much time do you actually get in deep sleep each night? As technology and media become more accessible, our sleep suffers. Pro Tips: create a bedtime routine that you follow every single night; shut off electronics at least one hour before bed and have the screen on Night Mode to eliminate the blue; avoid dramatic TV shows at night; put an essential oil diffuser in your room (lavender and burgamot are our favorites!).