How to: Optimize Your Training

January 21, 2020
2 min read

Together, we have given a definition to Optimum Performance and today we’d like to dive in and give you three tips to jumpstart that max execution you’re looking to accomplish.

Our top three suggestions for achieving optimum performance are,

  1. Sleep
  2. Managing Stress
  3. Moving

Let’s start with the most important aspect of performance… sleep. Both the quantity and quality of sleep is vital. Studies have found that the sleep you get before midnight benefit your brain and memory and the sleep you get after midnight contribute to your muscles and tissue recovery. That means making sure you’re getting enough sleep is critical. On that same token, we want to make sure we are getting the utmost quality of sleep. Different and equally important restorative work happens during sleep stages. Without hitting the different stages, you’re more likely to get sick, feel depressed and gain weight!

How about we talk practical ways to improve your sleep?

Room temperature below 70*
Black out curtains or a sleep mask
Sleep schedule
-- Same sleep-wake schedule even on weekends!
Power-down hour
-- No screens an hour before bedtime!
Nighttime routine
-- Read a book, listen to calming music, shower etc! The ideas are endless!

Breathing is our next tip. Did you know we take 20,000 breaths a day? Those 20,000 breaths come without much thought or action but that doesn’t mean those 20,000 breaths are completely effective. Breathing strictly through your chest limits mobility and can lead to injury and a lower level of performance. Breathing deeply, or diaphragmatic breathing, increases the supply of oxygen to your brain and stimulates nervous system.

A simple strategy to increase your effective breathing is a 5-5-5 approach.

  • Breathe in for five seconds into your tummy.
  • Hold the breath for five seconds.
  • Breathe out for five seconds.

Focusing on your breathing for a few minutes each day will change your mood, relieve stress and anxiety and bring your heart rate into a range that is conducive to optimal performance.

Our last recommendation is movement. We often take for granted the blessing of just getting up from a seated position or walking down stairs but that movement is freedom. We want to keep you with that bodily integrity as long as possible. Movement doesn’t necessarily mean an intense session at the gym (though it can mean that) but some type movement that you find enjoyable. Skipping, jogging, jump rope, dancing etc, as long as you can do this without pain, your fitness journey has become fun!

  • Consider biking or walking to the mailbox
  • Choose to take the stairs
  • Stand up and take a walk at work while doing 5-5-5 breathing
Start with simple movement and increase that as your body allows.

Keep your focus on your progress and allow that to carry you to your goals!

As always, let us know how your day goes after implementing these tips! We’ll see you next time.


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