Visual benefits of a behavior as a motivational strategy. For example, when deciding whether to get out of bed to go running in the morning, it helps to imagine how the sun will feel on my face as I run around the reservoir. Or how delighted you will be when I see new muscles developing. After you imagine the obstacle, you can figure out what you can do to overcome it and make a plan. Identify what’s holding you back its called mental contrasting. In one study of 51 female students who claimed they wanted to eat fewer junk food snacks, researchers asked each woman to imagine the benefits of nibbling on better foods. Those who identified the trigger that made healthful snacking difficult for them and came up with a plan to reach for fruit when cravings hit were most successful at sticking to their goal.
Self Talk becomes a asset when it enhances self worth and performance help the person change cognitions, regulate arousal and anxiety, stay appropriately focused and cope with difficulties (Nayor 2009)
Become aware of Self Talk use stopping techniques for negative self talk
Counter negative self talk replace thoughts like “I can’t do this” with thoughts like “I can do this”
Encourage positive statements towards daily challenges and practices
Incorporate positives self talk into competition
Review and reassess effectiveness at using positive self talk. Work on strengthening weak areas
Imagery is a common and powerful technique that can be used to help athletes improve performance. It requires a large amount of practice in a systematic and purposeful manner for it to be successful. Research shows that athletes who use imagery extensively and systematically are the most successful than those who do not (VEaly & Greenleaf, 2010)
Following Techniques will be beneficial:
Begin in a Quit Environment
use simple images
use positive nonthreatening images
Review and Assess abilities to control image, progress to more detailed and complex images including even specific
Use images that stimulate your setting! Incorporate imagery in competition
Review and Reassess imagery skills, work on strengthening weak areas
Recent Research supports the practice of consuming .7 to .2 grams of carbohydrate WITHIN 15 MINUTES OF Exhaustive activity to promote glycogen resynthesis and therefore recovery. By eating/drinking a high carb source immediately and then eating a well rounded, carbohydrate meal within two hours following exercises or a game, you should feel stronger and feelings of staleness reduced.
Its true that plastic milk bags not the cartons or jugs we are used to here in the us are de rigueur in many parts of Europe, Latin America and India and are catching on fast in Canada, South Africa, China and elsewhere. They typically hold a liter of milk and are sold in three packs . Most people snip off of the corner of the milk bag and keep it upright in a pitcher in the fridge. When the last drop has been used up the bags which are made out of easily recycled high density polyethylene can be rinsed and tossed in with other recycling. Best of all they use 75% Plastic than similar capacity plastic milk jugs. The fact that milk bags are easy to recycle and use much less plastic and as such are inexpensive maybe a big part of the reason for there popularity all over the world They are more popular than ever in Great Britain today amid concerns that plastic milk jugs there are not being recycled at adequate levels. At least two of the U.K’s Largest grocery chains have switched over to milk bags in the last two years. Of course detractors point out that milk bags are not as sturdy as plastic jugs they can puncture or burst if too much pressure is applied. Also they do not stand upright like harder containers and cannot be sealed once snipped open and thus more prone to spilling. Perhaps for these reasons milk bags are losing market share in many regions of the former soviet block where they were for years the most common packaging for milk Some analysts cite the so called lower shelf appeal of milk bags as the reason which might have something to do with why U S supermarkets haven’t yet been eager o embrace them. Of course paper/cardboard half gallon milk containers are also relatively friendly to the environment especially if the empty boxes are worked into compost either at the residential or municipal Level or rinsed well and recycled. They tend to be more expensive than Plastic Jugs as they cost more to make. Several companies are working on ways to employ recycled paper and cardboard into larger jugs And while most of us no longer employ milk jugs while keeping cost comparable to inexpensive plastic jugs And while most of us no longer employ milk delivery services to our home the glasss bottles that they use
Coaches often want to know exactly what constitutes a balanced diet. A balanced diet provides all the necessary nutrient and calories the body needs to function properly these nutrients are carbohydrates, fats, proteins, vitamins, minerals and water. Just as there are many training strategies that achieve victory there are a number of dietary patterns that provide good nutrition. The dietary guidelines for Americans are national guidelines for healthy eating.
Calorie requirements vary greatly from person to person and are influenced by the level of Physical activity, body size and age. Therefore it is impossible to establish a Universal daily caloric requirement for athletes. Weight loss, weight maintenance, or weight gain is a matter of energy balance. An athlete’s body weight will stay the same when calorie intake equals calorie expenditure. To lose weight, energy intake must be greater than energy expenditure. If an athlete is maintaining his or her ideal competitive weight, adequate calories are being consumed. A number of factors influence the bodyweight of adolescent athletes. Many young female athletes are concerned about their appearance and eat less than they should to appear thin. However restricting calories can have negative impact on performance and health. As calorie consumption decreases, so does nutrient intake. The minimum requirement for high school athletes should be roughly 2,000 to 2,200 calories per day. Athletes eating less than 1800 calories a day probably do not consume adequate amounts of vitamins, minerals and protein. This can cause depleted fuel stores, muscle wasting, weakness, fatigue, stress fractures and impaired performance. Some athletes have a hard time increasing their calorie intake because the volume of a larger meal cause them discomfort, especially if they are training soon after eating. Athletes juggling a heavy academic schedule with training and part time job may have difficulty finding the time to eat. These athletes can benefit from eating several small meals and snacks throughout the day!
Bodies change the food we eat into a energy source, food sources are broken down and transferred into our cells at rest the body uses carbohydrates and fats for energy protein provides little energy at the cellular level as it provides building blocks for the bodies tissue. During mild and severe muscular effort the body relies mostly on carbohydrates for fuel. Carbs is readily available in a diet it's also metabolized. 60% to 70% of the energy expended by the human body is degraded by heat the rest is used for cellular and muscular activity. Carbs, fat and protein provides fuel that the body converts that the body converts to energy!
This is Ray Richardson I want to challenge your mindset for new ideas and different ways to achieve your health and fitness goals!
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