recovery

8 Ways To Offset Your Training Intensity

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8 Ways To Offset The Intensity of Your Training For Better Performance

1. Each week, take 1-2 days off with at least 1 of them full days off (outside of your box)  and the other off day may be an active recovery/light day that is focused on recovery and mobility or doing something refreshing outside of the gym. Most people do well on a 3 on – 1 off – 3 on – 1 off schedule. *If it has been a month and you have done nothing else active besides CrossFit, fix it. It is already too late if it’s been a month.

2. Every 60-90 days take 2-3 days off in a row. Get out of your CrossFit routine, try a new sport or activity or just fully rest and recover. I suggest planning these 3+ days off after a hard cycle of training or especially after a competition.

3. Every 6 months, take 3-5 days off in a row.

4. Implement 15 minutes a day (at the very minimum) of quiet, alone time. Turn the phone off, get away from the computer, close your eyes if you’d like and just let your mind wander. Take deep diaphragmatic breaths and just be thoughtful. *You can do this with a purpose (meditating on a certain topic, prayer etc.) or you can just let your mind go wherever it wants. Just be alone and quiet every single day with no interruptions. The “Calm” App or “Headspace” App work really well.

5. Attend yoga, pilates, tai chi, meditation or another type of practice that forces slower movement. If it is uncomfortable, do it until you get comfortable. I suggest doing something like once a month, to slow your pace down and counter the intensity.

6. Play pick up games and sports (basketball, soccer, volleyball, surf, climb, ski, hike, swim) without a specific goal or time domain but just enjoy the process. Do this as often as possible outside of your CrossFit WODs. Try to do something like this at least a couple of times a month, if not more regularly.

7. Implement play days into your training schedule (or for your clients). Flip tires, climb ropes, create obstacle courses, play dodgeball, throw sandbags, or make up games. None of these options are to be done for a score.

8. Prioritize a practice that is strictly for relaxing purposes (read a book, play music, do puzzles, journal, create art). This hobby is not focused on an outcome or result, but more about enjoying the process and just being present to enjoy it. Prioritize time each week for this, if not more regularly. Too often we are on our phones, computers or in front of the TV (hopefully not all 3 at once). But, there are better ways to unwind, we just gotta make the habit.

 

The best of the best, know that offsetting their intense  training is incredibly valuable. They know how to push when it matters most, and how to get restored and stay incredibly motivated throughout the season.

What could you implement ASAP to be a better competitor?

 

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Floating To Improve Mindset

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I recently tried “floating” for the first time and it was a surreal experience. I highly recommend it for driven individuals and athletes.

What is floating? 

Float therapy is a way to completely relax, and restore both your mind and body. You’re floating in an isolation tank, often called a sensory deprivation tank which is a lightless, soundproof tub filled with salt water at skin temperature.

What are the benefits?

Physical benefits include healing, and increased blood circulation, pain management, improved immune function, and muscle recovery. Mental benefits like stress reduction, improved creativity, and increased reaction time are common.

Check out my experience in the video below

 

 

For floating in San Diego, check out True Rest Float Spa

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How To Sleep Better Tonight

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Quality sleep is imperative if you want to improve your mindset, performance and overall health.

You can’t be the best version of you if you’re tired, sluggish, dependent on caffeine or other stimulants, unfocused, lethargic, anxious, or stressed. Getting adequate, restful sleep has to be a priority if you want to make positive changes in your fitness and life.

I recently started sleeping on a tomorrow sleep Mattress, and using the Tomorrow Sleep, Sleep Tracker Data to help me get even better zzzs. I can’t believe how comfortable the medium-firm version of this hybrid mattress is! I thought I was sleeping well before, but I feel even better when I wake up after a night on this new mattress.

Here are 5 tips

1. Get a bed that you LOVE being in. Get the comfiest, most supportive mattress than you can afford. You spend over 45 hours a week in it, and it has a huge influence on your health, so invest in it. Purchase bedding that feels amazing and pillows that are like clouds to you. I like to create a bedroom space that’s simple, comfortable, uncluttered and calming.

2. Track it. For 2 weeks, record how many hours of sleep you get each morning and track it on a calendar or in a note pad. The Tomorrow Sleep, SleepTracker Monitor will help you create more awareness about your sleep patterns and habits, so that you can make the necessary changes to improve it.

3. Commit to a schedule. Get yourself to bed within 30 minutes of the same time each night, and get out of bed within 30 minutes of the same time each morning. You may even want to set an alert that goes of, reminding you it’s bed time.

4. Create a routine. Within an hour of when you want to be asleep, try doing the same things each night. Change, brush your teeth, light a candle, put your electronics away (seriously, turn your phone on silent, flip it over or put that shit in a drawer or on the other side of the room) then read, mediate pray, snuggle or listen to music.

5. Darken your room! Use darkening curtains and get all lights and electronics off or out of your view. It’s best to not have any extra light, or stimulation at least 30 minutes before bed.

Ever since I started using this mattress, I can’t wait to get to bed at my 9 o’clock bedtime. I get cozy and find myself drifting off in no time. I highly suggest upgrading to a mattress that feels great to you, and helps you feel rested and restored in the AM.

If you don’t feel like you’re able to push as hard as you’d like, or if you’re struggling to stay motivated, focused or consistent, then take a look at your sleep habits and focus on improving them with these tips. There is nothin’ more important than getting quality rest in a bed that you absolutely love.

Comment below with what works for you.

Check out the tomorrow sleep mattress HERE

2 Week Cold Water Challenge

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The Challenge Specifics

  • Every day for 2 weeks spend at least 3 minutes (I’m doing at least 5) in cold water
  • You could use a cold shower, an ice bath, a natural body of water or whatever. If it’s uncomfortable for you, there are likely some benefits to it, even if it’s just the mental benefit of intentionally doing something challenging
  • How cold is cold? Cold water is really anything from freezing to about 70 degrees – Reference the right side of the chart above – I’d suggest practicing a few times in 55-65 degree water before you go even colder and use caution if you do. When I’ve gone below 50 it is actually painful to touch and it isn’t recommended for everyone

This week I added 40lbs of ice to the tub I’ve been using and it was a legit Ice Bath (pic below) …I hung out in there for 8 minutes working on 4 count square breathing

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The Benefits

 

My Purposes For Doing The Challenge

  • To increase resilience to discomfort – remembering that it’s temporary, responding with calm thoughts (a form of mental training, hey if I wanna keep coaching this stuff, I gotta keep challenging myself too)
  • To practice remaining calm in discomfort –  focusing on breathing, relaxing any tension, smiling and staying relaxed
  • For fun  – doing something different and a little outside the box
  • To experiment – seeing if I feel any better, studying my body a bit more (pulse, reactions like goosebumps, how long it takes to come back to comfortable body temp), finding out if the benefits listed above are real for me
  • To continue trying new & challenging things as part of my #1MonthExperiment and for the bigger picture too
  • To improve my tolerance for the cold – I had a recent experience with cold water shock while swimming through a waterfall in the coldest water I’ve ever been in (a story for another day)…and although I don’t plan to ever do that again because I learned my lesson, I’d like to improve my tolerance. Now that I live in Southern California where I’m rarely exposed to cold temps, I feel so damn wimpy when I am – my fingertips go numb easily and I’d like to see if I can improve that

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See me in the pic above? Thankfully, I remained calm and was able to recover from the initial shock…though it took almost 6 hours to recover after I got out!!!

Have you ever done a cold water experiment? Is it something you practice? Comment below

If you’re willing to try, tag me in your photos and videos on Instagram

Follow @mentality_wod for my updates on this challenge!

 

 
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Control Anger With 2 Questions

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When you’re getting angry, you’re beginning to experience a strong feeling of or showing annoyance, displeasure, or hostility. Anger will show up in many different ways and can often lead to statements or actions that aren’t so pleasant. You may end up doing or saying something that you wish you could take back.

You may respond to anger by showing aggression or raising your voice, and it could negatively impact those around you.

If your anger boils up at home or work, you become short-fused and unable to communicate effectively.

If it shows up when you’re competing, you may ruin your chances (or your team’s chances) at performing your best.

If you’re quick to anger in a pressure situation, your emotions will get the best of you and you’ll be distracted from your purpose and goals.

Let’s get something straight real quick, feeling angry is not necessarily a bad thing. It’s something we will all continue to experience at different levels. But, responding to the feeling of anger with MORE hostility can be incredibly harmful.

Remember, you are not angry, you are feeling angry. There is a big difference. It isn’t who you are, it’s something temporary that you’re experiencing.

So, next time you begin to feel some anger, ask yourself these 2 questions to understand it so you can manage your response better

  1. How am I hurting right now? Most anger is present as an expression of hurt.
  2. What am I afraid of right now? Anger is also an expression of fear.

When you can understand that you’re hurting, or afraid and that’s why you’re feeling angry, it all makes SO MUCH MORE SENSE. Talk it out, work it out. Then, be kind to yourself (and others) by accepting what’s going on and knowing that it’s okay.

These 2 questions will also help you when you’re engaging with someone else who is acting angry. They are hurting, they are afraid, there is MORE to it than just their hostile words or actions.

Bottom Line: Responding to ANGER with ANGER is not the answer. It won’t make for a positive situation and could really fuck things up for others. Instead, work to understand anger so that you can respond in a more thoughtful, productive, stronger way.

 

Leave your comments below.

 

 

17 Mental Recovery Strategies For Athletes

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What the hell do I mean by “mental recovery?”

Anything that helps you feel like your batteries are recharging. Anything that brings more joy and satisfaction to your life. It’s any thought or action that improves your well-being and reduces the amount of tension, stress or anxiety you feel. It’s the idea of giving your mind a break in the intensity, so you can go hard again.

Sometimes you’ll want to engage in more adventurous, thrilling and exciting activities to improve your mood. Other times, you’ll want to be more peaceful and relaxed. The key is building awareness about what helps you feel restored and carving out time each day and each week for mental restoration.

If you’re a goal driven person who is on the grind, trying to get things done, you’ll benefit from chilling out and slowing the hell down. If you can prioritize restoration time throughout your week, you’ll be able to give more focus and intensity when it matters most. Honestly, even 5-10 minutes here and there can make the world of a difference. Don’t believe me? Try it.

A lot of athletes work their asses off in training – get home and make some food – scroll through social media and scan stuff on tv or the internet until they fall asleep. Repeat this day after day and a few weeks later they are tired,distraught, lacking confidence or struggling with other signs of burn out.  Does that sound like you?

I program mental restoration for the athletes I work with and I check to see that they are taking time for these types of activities each week. To be your best, you have to crush your training and maximize your recovery.

 

17 Restoration Ideas For Athletes Training At High Intensity

1. Meditate

2. Pray

3. Let your mind wander without any distractions, while being as still as possible

4. Read

5. Journal

6. Create or look at/watch art

7. Make or listen to music

8. Work on breathing

9. Listen to podcasts

10. Watch movies or shows (hopefully uplifting or educational ones…not trash)

11. Talk with your favorite people

12. Cook

13. Do outdoor activities

14. Do ROMWOD, yoga, light stretching, etc.

15. Get a massage or other spa treatment

16. Take a bath or relaxing in a hot tub

17. Visualize

There is immense value in doing an activity simply for pleasure and not to improve, win or perfect it.

There are hundreds of ways to get restored so that you can continue to put out high effort at your training or job. Continue to tune into what helps you, and what you want to regularly incorporate into your schedule.

What else makes you feel rejuvenated? Comment below with your favorite method.

 

 

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3. For info on remote coaching options email dawn@drivenmindtraining.com for your free assessment

 

 

6 Reasons You’re Not Enjoying Your Training

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Do you dread your workouts? Are you feeling like it’s just “not fun” anymore? Are you simply not enjoying yourself when you’re at the gym?

First off, I’m definitely not suggesting that every day is going to be a fucking blast. You’re going to have days that feel like a grind, and that you don’t want to be there. Each training session is not going to be 100% enjoyable.

But, if you’re really not looking forward to your training and not enjoying yourself while you’re there MOST of the time, then something is up.

  • If you don’t enjoy it, it’s going to be incredibly challenging to stick with it as a lasting habit.
  • If you’re dragging through training, you’re definitely not going to be giving the type of effort and intensity that you could be.

1. Your attitude. Are you constantly bitching, complaining, moping or talking down to yourself while you’re at the gym?

2. Your environment and the people around you. Are the people around you dragging you down with their attitudes? Is there a ton of drama and gossip going on around you?

3. Your training plan. Are you dragging through a plan that you don’t feel is working for you? Do you dislike every part of your workout?

4. Your coach(es). Does your coach ignore you or make you feel discouraged? Do you think that relationship could be better?

5. Your life stress. Are you feeling overwhelmed as hell? Are there some personal things going on that are taking a lot of your emotional-energy?

6. The grind. Are you over-training? Have you been taking breaks to become restored and rejuvenated?

 

If you can’t change anything, you can change your mindset…and you can always step away to reassess.

What could you do a little differently today, or this week to try to enjoy your training more?

Could you use a break, or a change of pace?

 

 

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How To Improve Optimism and Reduce Stress

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It’s easy to think about what you “should have done”, “could have done” or “wish you’d done”. But, what if you’re always thinking about what didn’t go right, and you’re constantly stressing about what you gotta change or do differently? Are those thoughts helpful, or, could you do a better job of staying calm, focused and present?

Try this for the next 2 weeks (it’s been shown to help other sleep better, get more done & be more appreciative)

  • Towards the end of the day, write down all of the choices that you made that you were proud of. These choices could have led to accomplishments, improved well-being, or reduced stress levels.

This practice will help you become

  • more aware of the choices you have. When you can recognize all of what you can control, you’ll focus more on your options then your limitations. This is a powerful reminder that can drastically reduce your stress.
  • more optimistic and confident. You’ll be able to look at the positives instead of focusing on the negatives. This practice can improve your mood and outlook so that you can continue to be successful.

If you’re a driven individual who is always looking to improve, this may help bring a bit of balance to your mindset. You can stop to appreciate growth, and still stay hungry for more…now that’s a powerful combination.

Try it out, comment below.

Don’t Use The Gym As An Escape

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Let’s talk about the idea of using sport, or fitness as an escape.

Have you ever gone to the box because you are trying to escape another area of your life? Do you ever feel like you’d rather hang out at the gym, so you don’t have to deal with _______? Do you think this is okay, or maybe not so much?

Over my years of coaching I have heard many people make comments about how the gym is their escape. Most of us feel a lot of positive feelings when we are at the gym, pushing ourselves. For some of you, training might be the only time during the day when you have fun, let of some steam and enjoy yourself. It’s a wonderful thing to love your sport, or your gym, and I highly encourage you to find the type of environment that excites you.

  • But, have you ever found yourself staying longer at the gym to avoid a personal conflict (that you’d rather not deal with)?
  • Do you go to the gym when you “need to get away” from someone or something?
  • Are you spending a ton of hours training, simply because you “dislike” your current job, living situation, or because you’re having trouble with a relationship that you’re in?

Today’s post, is just meant to help keep you in check. Although I believe that the gym can be therapeutic, I’m hoping that you understand it’s a fine-line. I want to encourage you to deal with the stress in your life, because it won’t go away otherwise.  If there are areas of your life that need more attention, you may need to reduce your time at the gym, in order to give those areas adequate time and energy. When we focus on improving the quality of our life, we are able to enjoy the process and be better at all that we do.

Make sure that you prioritize your health and well-being outside of the box, so that you can continue to do what you love.

What are your thoughts about using the gym as an escape? Comment below!

 

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