Bridget Moroney  00:00

Shout out to all my fellow athletes and fitness enthusiast I am thrilled to have you tuning into the performance RX podcast. Today's episode is all about the passionate rookie. But there's something even more exciting waiting for you. I want to take this moment to extend a special invitation to my audience to take my exclusive quiz to discover your unique athlete archetype. So whether you're a rookie or you've been in the game for a while, this quiz holds the key to unlocking valuable insights tailored to your performance journey. It's basically like having me as your personal coach by your side. And what's even cooler is once you complete the quiz, you're going to receive your very own personalized performance RX podcast playlist, which is custom made to help you optimize your performance for your specific goals. So this is your chance to take your athletic or fitness journey to the next level. So don't hesitate head over to aspire to coaching.com backslash athlete archetype and take the quiz so that you can unleash your full potential. That's www dot aspire to coaching.com backslash athlete archetype. I hope you enjoy today's show Welcome to the performance arcs podcast the ultimate destination for anyone who wants to perform better in the gym and live a better life outside it. Whether you're just starting your journey or you're a seasoned pro. This show covers a wide range of topics to help you reach your potential and live your best life. Each week on this podcast. I'll be bringing you expert interviews, personal stories and actionable advice to inspire, educate and empower you to reach your goals. So hit follow. Grab your headphones and get ready to take your health and performance to the next level. Hey, everyone, welcome to today's episode of the performance RX podcast powered by aspire to coaching. I'm your host, Bridget Moroney. And today, I have this episode dedicated to a special group of individuals who are new to the performance game eager to elevate their athletic journey and committed to embracing a growth mindset. I like to call you all the passionate rookie. If you're a passionate rookie, you have to understand that training isn't just about doing the right workouts and being mindful of your diet. Although those are important. It's about building a solid foundation, mastering your body habits and movements to become a contender in your chosen sport or just an overall awesome human being. So this episode, I'm going to go ahead and do a deep dive on some of the important things that you need to focus on and just kind of some specific tips and recommendations. So that you really can build that solid foundation and move on to the next level. So the first thing I want to talk about is getting comfortable with the uncomfortable. This is a phrase that gets used a lot and it definitely applies to the passionate rookie. So the journey from beginner to an experienced athlete requires embracing a growth mindset change is not always easy, but it is essential for your progress. And you must be willing to step out of your comfort zone and try some new and scary and different things. And it's in those moments of discomfort both physical and mental that the true growth happens pushing you beyond your current limits. So the next thing you need to do as a passionate rookie is find the sweet spot in your training. So to identify the correct training program and find your sweet spot, it's so important to work with experts who can elevate your game and help you avoid injuries, Certified Strength and conditioning coaches registered dieticians, all of these people are going to be so important in those first few months and even years of your journey. They can help you with things like balancing strength building, optimizing your endurance and creating positive habits with the support of accountability and goal setting. And again, this is going to lay the critical foundation needed to progress your athletic journey. The next piece of the puzzle is of course, intentional dieting and nutrition so fueling your body with the right nutrition is paramount to getting the most out of your workouts. And it's not only going to enhance your performance, but it's also going to prepare your body for the challenges ahead and equip you to excel in whatever sport or activity you're training for. So beyond prioritizing intentional eating and making wise food choices, here are some specific nutrition tips for you. So of course I'm going to start with protein recommendations because for athletes protein intake is crucial for muscle repair and growth. And so in general, I would say try to consume around 1.2 to 2.2 grams of protein per kilogram of body weight per day. And of course, depending on the intensity and frequency of your workouts, that's going to kind of play a role in how much if you're You're on the lower end or in the upper end, of course, you want to make sure that you incorporate lean sources of protein such as chicken, turkey, fish, tofu, and lagoons into your meals. And of course, just as important as protein or carbohydrates because they are a primary fuel source for athletes, they're going to give you energy for your workouts and aid in your recovery. So when we're talking about athletes for optimal performance, I would say again, aim to consume around three to five grams of carbohydrate per kilogram of body weight per day. And again, this is going to vary on your training frequency and intensity. Just like the protein recommendations. If you're doing more endurance training, of course, you're going to need more carbohydrates. Of course, you want to have a good mix of both complex carbs, like whole grains, fruits, vegetables, and sweet potatoes. And then also some simple ones in there that are fast digesting, and can kind of give you that instant burst of energy, especially when it comes to your training. Speaking of training, let's talk a little bit about pre and post workout nutrition. So this is something again, as an athlete that you definitely want to prioritize because it's going to optimize your performance. So before your workouts, I would say consume a balanced meal with a mix of protein and carbs about one to three hours before exercising, this is going to give your body enough time to digest and absorb that food so that it's not going to impact your workout in any way. And then of course, after your workout, I would say refuel with a combination of protein and carbs again, but this time, make it a little bit more simple because you want to get that glycogen replenishment and muscle recovery kick started. And of course last but not least, hydration. So staying well hydrated throughout the day, especially around your workouts is going to be critical dehydration can negatively impact your performance and recovery. So you just want to make sure that you're drinking water regularly and consider adding in electrolytes during intense training sessions or if you're in hot weather. So the next piece of laying the foundation for a passionate rookie is putting in the work. So training is key to progress, your athletic journey. And as the passionate rookie, you need a well designed program to build your capacity and also your capability in your specific sport. So here are a couple of extra training tips to help you excel. So first and foremost, of course, I'm going to say work with a coach try to seek out guidance from a knowledgeable coach or trainer who can tailor a program for your goals and abilities. And honestly, just having a professional by your side will ensure that you're making the most out of your training sessions and to help you avoid common mistakes, especially as a beginner. The next thing I would say is embrace variety. It doesn't matter if you are a baseball player, an endurance athlete CrossFit athlete, I say incorporating a mix of strength training, endurance workouts and skill development in your routine is going to help you enhance your overall performance and prevent burnouts because again, this is about the long game. So when it comes to strength training, of course, my favorites are the classic compound lifts like squats, deadlifts, bench press, and overhead press and for endurance training. Outside of specific endurance sports like running and swimming, you could do a mix of running, cycling or swimming. Another thing that is so good for beginners to follow is periodization. So this involves breaking down your training into different phases, each with specific goals and training focuses. So usually we start off with the preparatory phase, which is the foundation building phase. This is where you work on general strength and endurance, it usually lasts about three to four weeks, and then after that, you're going to move on to some sort of hypertrophy and or strength phase that's going to emphasize heavier weights and lower rep ranges so that you can build that muscle and strength. After that, you're going to move on to a muscular endurance phase where you're focusing on higher rep ranges and longer duration activities to improve your muscular endurance. And then finally comes the peak phase where you fine tune the skills and prepare for competitions or performance events. Again, this is just like a general overview of periodization there's a lot of different phases you could add in there, like strength power, like I said, hypertrophy, hypertrophy strength, it also kind of comes down to how long is your offseason versus in season, but it just kind of gives you an idea of like ways you can make those improvements during the offseason and of course maintain and sustain during the end season. And then last but not least when it comes to training, you know I'm gonna bring up rest and recovery so so important. This is something that I neglected as a beginner athlete and I wish I hadn't but give your body enough time to rest and recover between intense workouts rest is essential for muscle repair and growth will stop end of sentence beyond that I would say consider incorporating a couple of have active recovery activities like foam rolling yoga or light cardio just so you're not feeling too bored. But again, the idea is not to push your body or do anything too intense going out and running a 5k is not active recovery. The last piece of the passionate rookies foundation is cultivating your mindset. So like I said, In the beginning of this episode, it's not just about doing your workouts and eating right, your mindset plays a huge role in your progress. As an athlete, especially as a beginner, the right mindset is the foundation for success in any athletic or fitness journey. And as a passionate rookie, you're going to have to develop a growth mindset to help you push past those obstacles and reach your goals. So here's how you can nurture your mindset. So first and foremost, embrace challenges rather than fearing challenges and avoiding them. Try to view them as opportunities for growth, embrace the process of learning and overcoming obstacles on your journey. And just remember that every setback is a chance to become stronger. Another thing that I would recommend is working on positive self talk, it is amazing the impact that our own words have on our own beliefs and attitudes towards ourselves. So one thing that you can do is replace self doubt with positive affirmations. Believe in your abilities and just know that you have what it takes to succeed. Whenever negative thoughts creep in, just try to counter them with a positive statement. Like I am strong, I am capable, I am improving every day. I know it might sound a little woowoo or cheesy. But honestly, this is one of those things where you say something enough, you start to believe it and it just becomes part of your overall way of operating. The last thing I would say and this is so important, especially as a beginner looking at the long journey ahead is set meaningful goals. There are so many ways to set goals. A lot of people like to talk about smart goals which is Specific, Measurable, Achievable, Relevant and time bound. Bottom line is this it's going to keep you focused and motivated throughout your journey, I highly recommend writing them down like on a piece of paper with a pen. This is going to help you visualize your success. And then of course, you can track your progress regularly. And again, it's a long journey and writing down these goals and achieving them is going to help you celebrate every milestone even if it's small. Everything that you accomplish brings you one step closer to your ultimate goal. So there you go to all my passionate rookies, specific advice on nutrition training and mindset to help you on your fitness or athletic journey. Just remember that progress comes with consistency, dedication and a growth mindset. So embrace the process, celebrate your achievements and never stop striving for greatness. Thank you so much for joining us on this episode of the performance RX podcast. Stay tuned for more inspiring content to help you reach your full potential and until next time, keep performing better in the gym and living better outside it. Hey, really quick before you go, I need you to do one thing for me. If there was something in this episode that you think would be a value to someone else, please share it for me. My goal is to empower as many people as possible on their health and fitness journeys and one of the best ways to do it is to share awesome information like what you heard in today's episode out with many others. So do me a favor, copy and paste that link, send it to one of your friends, your family or anyone who you think would get some enjoyment and value out of this