I get asked a lot about what strategies I use to help me recover well and perform my best.
Although I believe there’s no one approach that works for everyone, here are some of my go-to strategies that help me stay on top of my game:
Move — I work out six days a week pretty much without fail. Even on my days off, I take long walks with my dog or leisurely bike rides.
Research consistently shows that regular exercise helps to put us in a better mood, lowers feelings of depression and anxiety, helps us think better and be more creative, increases our ability to focus and learn, and can even increase feelings of hope and optimism.
If you need workout ideas, there are thousands of free workouts here.
Treat food as fuel — Food is a powerful healing tool and fuel for workouts and life. I don’t follow any particular diet, but I do try and eat mostly whole, unprocessed foods and lots of fruits and veggies.
I really believe that food should be individualized. What works for me might not work for you, so the best thing you can do is learn to listen to your body.
Sleep — There is so much research coming out about the importance of sleep; it helps with workout recovery, mental performance, immune health, longevity, the list goes on
. If I get less than six hours, I basically feel like I’m hungover. I try my best to get seven to nine hours most days.
Learn — I’m always learning something new, including reading books, taking courses, and listening to audiobooks and podcasts. Learning is one of my favorite activities and the main way I keep trying to grow and evolve as an athlete and human being.
Get outside — Anyone who knows me knows I spend 99% of my day outside. Fresh air and sunshine really help keep my mood up. I prefer outdoor workouts over indoor ones as well because you get double the benefits.
Play — There’s a lot of emphasis on self-care these days, especially during COVID. But in my opinion, there’s not enough emphasis on simply having fun. Try and carve out a little time each day for fun, whether this means playing a board game with your family, playing tennis, or even just watching a funny movie.