March 18 – Mental Toughness with Justin Su’a

Yesterday I was very lucky to be able to speak with Justin Su’a on the phone. Justin Su’a is a mental performance and leadership coach for the Boston Red Sox and Cleveland Browns. Justin also produces a weekday podcast called INCREASE YOUR IMPACT – for me one of the best podcasts around. Each day Justin discusses a different topic or drops knowledge bombs giving you focus and something to think about for the up coming day. Justin’s podcast has become part of my morning ritual.

Alongside working with sports teams and individuals Justin travels around the world giving talks, helping people and organisations to cultivate mental toughness and build a workplace of excellence. Justin has also written various books and is known as a leading expert in his area of mental performance and leadership.

I asked Justin if he would be able to take a little time out of his busy schedule to chat with me as I have begun to realise just how important mindset and being happy within your own mind/head is and how much this is overlooked by a lot of athletes/people. Mindfulness and being mentally strong relates not just to when you are training or competing but also in your everyday life.

From speaking to Justin, I was able to learn a great deal and to think about my mental game and strength in a very different way. I could write a massive blog around everything we discussed but here are the best bits. I hope you can enjoy and learn as much as I did

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What makes a mentally strong athlete/person? 

I think the same components and principles that make someone physically tough also make them mentally tough. For example, strength and conditioning, by which I mean the ability to respond to failure, to recover from adversity, to embrace obstacles and hardships, to be able to take feedback and work with that. You have to think of mental toughness as training your brain to grow and become stronger and help it recover just like you would your body when you train.

Interestingly, some people have some parts of mental toughness but struggle with others; we are not always the full package. You can be confident but lack focus, have good focus but lack performance, be a great athlete in the gym but when it comes to a competition be unable to perform. There needs to be confidence but not arrogance in all areas. To be mentally strong you have to work on your areas of weakness and teach your mind how to be able to perform at its best when it most matters

What are the best two ways to work on your mental game? 

You might be able to guess my answer as I say it many times on my podcast – IT DEPENDS. There are many ways to work on your mental game and strength and most of the time it depends on the individual and which area they most struggle with. However, my top two ways are:

  1. Mindfulness – Mindfulness can help your brain to relax and it can help you train your brain to be where you want it to be and how you want it to think in a given situation. The best places to start with mindfulness are apps like Headspace, Calm and 10% Happier. 10% Happier is my favourite as it has teaching components where it helps to teach you how to quiet your mind and well as use meditation. All these apps can be used anywhere so there are no excuses.
  2. Journaling – Writing a journal everyday can help to teach self-awareness and it can help you to become aware of certain things in the day that went well or not so well that perhaps had not occurred to you before then. This is very important as how can you change things if you are not aware of them? When you are journaling try to answer these 3 questions everyday:
  • – What was the best part about today? This helps to show optimism and gratitude for what you achieved that day.
  • – What did I learn? Always look at successes and failures as this helps you to move forward, learn and reflect.
  • – What am I going to do better tomorrow? This is the activation piece allowing us to move forward with the lessons we learnt and put them into action the next day.

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Should we make a daily list of things to achieve to keep us on track? 

Again, I would answer this with IT DEPENDS. Some people work really well having lists they can tick things off from but for others who are more open and fluid it can cause even more stress to their day. Each individual needs to find something that works for them and stick with that.

I try and create a HIT list – HIGH IMPORTANCE TASK LIST. I figure out the things that are the most important that need to be done that day or over the next few days and try to tick them off. This does not give a direct timeframe in which they need to be done but it just reminds me of the most important things.

How do you know the best way to find what works for you?

Experiment and try out different things. You will never know until you have tried, but never get angry or frustrated if the first thing doesn’t work.

Do you think meditation and mindfulness are important?

Yes, I believe that meditation and mindfulness is very important. There is a lack of awareness around this topic and people do not tend to participate in it because they don’t understand it and find it hard. You do not get any direct feedback so it can be hard to see if it is helping or if it is changing your mental toughness.

People find it hard to change habits and are not always keen to take time to work on new approaches. If you take even just 5-10 minutes a day even 1 minute you can really start to see a change in the way you are able to think and deal with situations.

If you are not an athlete should you still take part in mindfulness and meditation?

Everyone should take time to give back to their body and mind. It is so important to stay healthy and well within your mind as well as your body. Knowing where you want to be able to put your mind or how you want it to think at a certain time is so important, not just in a workout, but in general life.

Taking time to meditate can help you to process what has happened in your day, what is going on in your life and how you feel about certain things that are going on in your life that maybe you are trying to push to the back of your mind. It is essentially time to reflect and think, giving you time to process and cope with feelings.

The longer you hold onto things the heavier they become.

It is so important that we recognise how we are feeling and know how to deal with those feelings.

Do people need a mind coach?

It is always good to have a coach, just like in sport, as they can help you to learn, to know you personally, are someone to talk to and they can help to direct your thoughts, feelings and emotions in the right direction. However, it is not imperative and you can work on all of this on your own through the apps mentioned above

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Favourite book on this topic?

10% happier by Dan Harris

Is mental training as important as physical training, nutrition and recovery? 

Yes, for sure, especially for the more elite athletes. It can be even more important for some as potentially they are physically strong and very fit but their mind is lacking strength. If they work on that they will become better without changing anything but their mind.

Final thoughts!

Our mind tries to protect us and tell us not to hurt ourselves – if we keep pushing it we hit flight or freeze. We need to train our brain to say “No, it’s OK”. It will be OK and push through our mental freezes. You need to be able to quiet one voice (bad chimp) in your mind and allow the other (good chimp) to come through. We need to be able to allow our chimps to have a debate and see that the bad chimp is not always right. For more on good and bad chimp see The Chimp Paradox by Prof Steve Peters.

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Feb 18 – “Never get so busy chasing a dream you forget to have a life”

As we all know being a successful CrossFit athlete, or being successful at anything for that matter, takes a lot of time, commitment, dedication and sacrifice. Training can take up to 6 hrs a day, recovery just as long and time to eat all the food, well that can take even longer! Due to this there is no surprise that trying to get to the top can lead to some athletes leading very unbalanced lives finding it hard to strike a balance between being an athlete and not.

After speaking to many successful CrossFit athletes over the years quite a few stated that at one point in their career they were so focused on what they were doing that they could not give anyone or anything around them the time of day. They also said that this approach may be not the best way and is far from sustainable.

My story

It is at this point I will hold up my hands and say I have been there. There was a time not so long ago when I really struggled to find a balance between training and wanting to be the best I could possibly be, and have a life. This brings me to my reason for writing this blog. Yes, I am making myself pretty vulnerable in sharing a struggle with you but I think it is so important for people to realise that everyone has their struggles and we are all human.

Dedicating all of my time to chase my goal was amazing and very rewarding but it did come with its downfalls and I have come to realise that there was no need for it to consume my life as much as it did. Not having a balance and giving my all to training and nothing else actually turned out to be very detrimental to me mentally and physically.

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Having a tunnel vision and only ever existing in the gym, my kitchen or bed sleeping and recovering was not the best way to go about things. It is now only on reflection that I can see this. Life was very isolated and things in my life were beginning to suffer, especially my relationship with those closest to me.  Not only this but training was beginning to suffer as well as I was putting incredible pressure on myself to preform and when I didn’t my whole world came crashing down. Not ideal and very unreasonable. Not surprisingly my mental game was also shot. Battling with negative thoughts from bad training and not having time to see friends and loved ones, and not having people to talk to begins to take its toll and when you have no mental strength you might as well hold up the white flag as it is very hard to pull yourself together in the gym if you can’t even do it outside.

Funnily, when I started to relax outside of training and find ways to work around my busy training schedule, training actually improved dramatically and I was beginning to preform how I had wanted to all along.

So, what did I change?

Life!

 I sat for a long time asking myself WHY?

Why do I do what I do and what do I want to achieve?

I came up with these answers.

I train CrossFit because I enjoy it and it is fun (said no one ever) and I wanted to get back to Regionals. As my love for CrossFit was disappearing I thought that and at this rate I wasn’t going to be making it back to Regionals because nothing was going right.

It was at this point I re-assessed my training, recovery and what I was going to do to make sure when training was done that Lucy the athlete took a break and Lucy was able to go out and enjoy herself and have a life.

Firstly, I started making sure I saw my friends more, visited my grandparents and spent quality time with them and my family.

Secondly, I made sure I didn’t consume my head with my training when I left the gym. If I had had a bad day I tried to leave it behind and move on.

Lastly, I brought the fun back to my training

Surprise surprise, my training quickly came back to life and my mind was able to think clearly.

The moral of the story

Sometimes we have to learn the hard way and experience lows to help us grow. The biggest realisation for me was that you can chase your dreams and be the best ‘you’ and excel even more whilst having a life and enjoying some time off. Someone very close to me once told me this and I never believed him till now. A little too late!

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Final thought

One of my favourite quotes is:

“Never get so busy making a living that you forget to make a life”

However, for the purpose of this blog I am going to change it slightly and leave you with my final thought:

“NEVER GET SO BUSY CHASING A DREAM THAT YOU FORGET TO HAVE A LIFE”

You defo can have both!!!

 

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Feb 18 – Why we need to stay hydrated as athletes and how ACTIPH water is one of the best on the market to do just this!

Hydration is one of the most important but overlooked things for the majority of athletes. Staying hydrated as an athlete is crucial to help with recovery, fuel for your workouts but most of all to maintain and regulate bodily functions.

The human body is not able to store fluid so drinking water is essential. Water makes up 55-70% of our body and is SO beneficial there is really no excuse for not drinking enough of it and it contains zero calories – BONUS!

Some of the bodily functions water helps with:

  • Aiding blood circulation
  • Carrying nutrients and oxygen to cells
  • Removing waste
  • Aiding digestion
  • Helping to convert food to energy
  • Helping to lubricate and cushion joints from damage
  • Helping to absorb energy and nutrients from food

Most people believe that drinking water when they are thirsty is the best indication that they need some more fluid. However, what people do not realise is that by the time they are thirsty it is actually too late, your body is already dehydrated and you should have fuelled yourself a long time ago. You will be playing catch up to get your body functioning properly if you do not keep hydrated.

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Signs of dehydration

  • Dry lips and tongue
  • Bright coloured or dark urine
  • Infrequent urination
  • Lack of energy
  • Feeling tired or irritable
  • Decline in performance in the gym

The next question you will ask is how much water should you drink?

You can not give a definitive answer to this question as there are many variables to take into consideration; activity, weather conditions, length and intensity of training, how much clothing an athlete is wearing whilst training.

Alongside environmental and activity levels each individual needs to take age and weight into consideration as well.

 It is recommended that you drink around 3-4 litres of water a day if you are male and 2-3 litres of water per day if you are female.

Can you drink too much water?

It is indeed possible to drink too much water in a short period of time. This can lead to a condition called hyponatremia (intoxication).  Hyponatremia occurs when the sodium levels in the body become diluted and therefore the kidneys are not able to excrete the fluid correctly. This leads to swelling within the body and quite often on the brain, which can lead to potentially life-threatening conditions.

 

actiph

 

What is the difference between tap water and bottled water by Actiph?

  1. Actiph water is sourced from the Shropshire Hills after which it is purified by reverse osmosis to help eradicate any contaminants and unwanted microorganisms in it. This is to ensure that it is 99.9% purity.
  2. Once the water has been purified Actiph add key minerals such as magnesium, sodium and potassium to help your body balance it’s natural ph levels.
  3. Actiph water then goes through a process of ionisation to help supercharge it giving it that edge over any other bottled water on the market. This process of ionisation removes any acidic ions resulting in a hydrogen and alkaline rich water with added antioxidant properties.

In conclusion

As you can see staying hydrated every day is so important, even more so if you are training regularly and to a high intensity. What is also very interesting to consider is the quality of the water you are drinking to make sure it is not contaminated. Actiph water takes care of all of this for you and also adds in additional minerals and electrolytes to make sure that you are fully fuelled and recover more quickly and more efficiently.

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Jan 18 – Do you choke under pressure?

I often get asked the question “How do I stay calm under pressure, especially when competing?” This is a question I have often asked myself as I never thought that I would be someone to thrive under such a pressured circumstance, especially as I have always hated being centre of attention and hated the thought that everyone may be watching me.

snatch 3

With this in mind I put my thinking cap on and brainstormed what goes through my mind and how do I manage my thoughts and feelings on a competition day. Competitions can range from a local competition, an Open workout or Regionals. When thinking about it there seemed to me to be three key areas to consider: my mind-set, my self-awareness and my internal focus.

Mind-set

For me mind-set is the most important which is why I have written about it first. The mind-set you walk into a competition with will determine how well you perform that day. If you walk in thinking that the workouts are hard, or I am feeling tired, or there are so many good people here, in my opinion you have started the day with a defeatist attitude and you have lost before you have even begun. On the flip side, if you walk in thinking that today is going to be great fun, I can learn loads from this, how lucky I am to be competing against some of the best athletes, then you already have a positive attitude and will enjoy the experience more and most likely preform better.

Winning or losing does not always matter, sometimes you need to go to a competition to take part, learn and enjoy the experience so that next time you go back you know how to attack a competition with experience. Every competitor was once an amateur and we all had our first competition.

pro pic

Self-awareness

Self-awareness is quite a big topic but for me the part that I like to focus on most is how well you know yourself and how good you are at what you do. Firstly, most of the time the competitions we attend include qualifiers, so straight away you should have confidence in your ability, as you have earned the right to be there to preform. Secondly, you must have faith and confidence knowing that you have prepared for that competition to the best of your ability and there was nothing else you could have done apart from what happens on the day, which is usually out of your control to a certain extent. Thirdly, you must trust your body to complete the exercises, as it would on any other day.

This for me brings me onto the next part, internal focus. Are you able to shut down your brain when necessary to save precious energy?

Internal focus

When I think about internal focus I like to think about whether you are able to shift your mind-set and take your brain to another place or put it in shut-down mode. When you take your mind away from the task at hand you are able to zone out and ignore the people around you who are quite possibly competing against you. You send your head to space, so to speak, and use your muscle memory to help you through the movements.

Putting your mind into shut-down mode is the best way to save mental energy and use it to help you push harder during your workout. When your mind goes into shut-down mode it means that you are thinking about nothing else but the task in hand. It is at this point that you may breakdown the workout into reps, sets or even focus on your split-times. You may even be listening to someone counting for you. Saving as much energy from over thinking is essential as mentioned before; that 2% extra energy could be put into your workout and could turn out being 5 extra reps.

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Conclusion

On a competition day I try to remember always to have fun and to enjoy the experience first and foremost. Granted, this may not happen on your first competition and I will admit this maybe didn’t happen during my first competition but as I have become a more seasoned athlete, competing multiple times per year, I have learnt to channel my thoughts and feelings into being excited and give me additional energy to compete rather than using up all my energy panicking or worrying about what may happen. This I believe will be the same for you.

The best tips I was ever given were:

Control the controllable and forget the rest.

Nerves represent excitement and should never be seen as a negative feeling – this one has helped me massively as I can now channel my ‘negative’ energy from being nervous into positive energy helping me to preform better.

 

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Jan 18 – Jocko Willink – GOOD

A while ago I was shown a YouTube video by Jocko Willink called GOOD. I have sat and watched the video many times and thought about what Jocko says realising that each and everyone of us who is chasing a dream or a goal goes through similar challenges but it is how we deal with those challenges that determines if we prevail in reaching and achieving our goals or not.

I like to think of it as

Are you brave enough to look at a ‘challenge’ as a way to push you forward and attack against or are you willing to let it crumble you. Will that challenge help push you one day closer to your goal because you decided you would work harder and not give up. Are you, one-day tougher and stronger because you didn’t wallow in pity and can you enjoy the grit and the struggle enough to dig deeper chase harder and enjoy that struggle that little bit more to help you prove that ‘challenge’ was just a building block to where you can go.

Think about it!

Unexpected challenges come up in our lives from time to time and this is the same for everyone but not everyone will cope or react in the same way. Some will find the challenges too hard to deal with and they cannot seem to look past them so they don’t carry on and keep moving forward. This is where the champions or those that will achieve are set aside from those who will just never cut it.

Challenges to me should be seen to help you grow, attack harder, learn, build, get better, feel alive, fight harder, never coast and never become complacent.

None of the words or phrases above are new thoughts or feelings but they are thoughts and feelings that need to be used in the correct way to help build a person instead of pushing them down. It takes a certain individual to be able to do this, turning what can be seen as a negative word or phrase to a positive. An individual who is often good at doing this has a growth mind set and is able to see the positive in every situation and use it to help them grown. I guess you could say that the way an individual speaks plays a massive part on how successful they are. I can’t remember the last time I saw someone win who said

 “I don’t think I can win this race” or

“I’m feeling really tired today and I can’t be bothered”

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If we look back to the YouTube video Jocko says

“When something is going wrong or bad you say ‘good’ …. Some good will come from it”

“It’s more time to get better, to learn, to find a solution”

For me, this sums up everything I am trying to say no ‘challenge’ missed rep or competition is bad it’s ‘Good’ it gave you time to grown, build and learn. A chance to find what went wrong and not let it happen again. A way to learn to control your emotion and help it push you forward. Nothing you want bad enough is going come easy so use the journey to help you, build you and grow and always remember when something ‘bad’ happens say ‘GOOD’, I learned, now let’s show them what I can do.

The best time I like to think of the phase ‘Good’ is when people say

“I would never do that workout, I would give up” Good

“I don’t know how you train on your own, I couldn’t do that” Good

“I am not sure I could be as disciplined as you” Good

Why?

Because then I know I’m doing something that other people, or not many other people will do and that will help me towards success.

I have had times when I have achieved my goals but I have also had times when I have ‘met challenges’. The biggest being not getting to the CrossFit Regionals in 2017. Something I had worked hard all year for and given up so much to achieve.

After this I had two choices, either let it set me back and give up training all together. Or I could use it to build me up, get my sh*t together, work hard and fight for it even harder this year!

I’ll let you guess which option I took

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Jan 18 – Reflecting on 2017

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It has come to that time of year again when everyone starts kicking back and reminiscing of what they have achieved over the past year and what they would like to achieve in the coming year. I am no different to anyone else and I have taken time to think my year through. The key q’s I ask myself are:

Would I have changed anything?

In short, my answer is no…. I believe all the decisions I made this year were for the right reasons and I can honestly say I do not look back and regret any decision that I made. Life threw me curve balls and difficult situations that were hard to deal with but I took these as an opportunity to learn and grow as a person. It helped to build me into the person I am today.

I am a firm believer that everything happens for a reason. People come into your life and people leave. You’re offered opportunities and things for a reason. I don’t think regretting a decision you choose to make is necessarily possible, as you made it for a reason, and that reason was right for you at the time. You can always ask “well, what if?”, correct, but if you felt that that decision wasn’t right for you at the time then you wouldn’t have made it. So maybe it isn’t a “what if?” at all.

Did I achieve what I set out to achieve?

This year I decided to ‘have fun’. By this I mean I wanted to do the very best I could every day in my training, work and life and not take things too seriously or put too much pressure on myself. I believe I achieved this most days, I would like to say all but no one is perfect.  I was able to travel, visit some amazing places with amazing people, compete with some of my best friends and win competitions. Being able to do all of these things was a privilege and something I will treasure.

However, there was one ‘big’ goal I did not achieve this year. No one had told me I needed to but I believed I should and in my head, I always thought,

“Lucy, everyone expects you to qualify again because you have the last 2 years. Do not let them down”

something I now know simply wasn’t the case.

This goal was qualifying for The CrossFit Meridian Regionals.

Not making it to Regionals was one of the hardest things for me to deal with. I had worked so hard for the whole year, sacrificed so much and given up so much time to training and being relentless with my recovery and nutrition. Not to mention the amount of pressure I put on myself to go again. I can honestly say the pressure alongside the damn snatch workout was the reason I believe I did not qualify.

Putting pressure on yourself to achieve is a killer.

Accomplishing goals you set out to achieve is the best feeling ever but putting so much pressure on yourself to achieve something I can now see doesn’t work to your advantage in some cases. A great lesson to learn and one I can carry into other aspects of life this year.

superhuman games

Did I achieve more?

Did I achieve more?….. that’s a hard question and one that is very hard to answer, as I did not set out with any real expectations apart from Regionals.

I 100% achieved more in my career this year than I would ever have expected and have become a well-respected Performance Nutritionist at pH Nutrition.

In my personal and training life, I have met so many new people who have now become some of my closest friends and mean more to me than I would ever have imagined.

What was the biggest thing I learned?

I have always been someone who has appreciated life and realises how fortunate I am with the lifestyle I lead but this year the biggest thing I learned was to appreciate life, my family and my true friends even more than I ever have because life is very precious and short.

Sadly, this year I lost another of the most inspiring people in my life – my Grandma. Not only was she one of the strongest willed people I knew but she was so determined and stubborn when she wanted to achieve something – probably where I get it from. She was someone who achieved so much with her life and always taught us to follow our dreams and do whatever made us happy and figure the rest out as we went along.

Loosing another of my grandparents really made me realise how much we should just enjoy each day and never take anything or anyone for granted. Sometimes we will argue and fall out with people but grudges should never be held.

Final Thoughts

Unlike some, I am not a big fan of setting goals and new year’s resolutions because I don’t really believe in them. Most feel they need to set them because it is the done thing rather than setting a goal because they want to achieve it. So, I have not set any resolutions. I have just said to myself if I can maximise and enjoy everyday of my life this year then I will have achieved everything I set out to do and anything else is a bonus.

Life is so precious. So enjoy it and keep those close to you that treat you well and you enjoy being around. Everything in life happens for a reason and sometimes you just need to trust the process, enjoy the company of those around you and roll with things. Life is short. So live. Everything else will fall into place!

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Nov 17 – Part 3 – Ramadan and Training for the CrossFit Games

Over the last few weeks we have been exploring the journey taken by Taz Nadeem and his coach, Mark Brine, during Ramadan. This week I interviewed the owner of pH Nutrition, Liam Holmes, and discussed how Taz’s nutrition plan was altered during Ramadan. pH Nutrition is a nutrition company which works with a wide range of clients from the general public, to footballers, singers and CrossFit Games athletes to name just a few. The pH Nutrition team consists of Liam Holmes, Tom Atkinson and myself.

Name

Liam Holmes

Job

Nutritionist

liam holmes

How long have you been working with Taz?

We have been working with Taz for nearly a year now. As the owner of pH Nutrition, I have been overseeing Taz’s plan with Lucy Majury (me) being the lead nutritionist working with him.

Did you know much about Ramadan before Taz mentioned that he was going to be taking part in it?

Yes, I had some knowledge due to previous clients but there are small variations depending on where in the world you live. I knew of the restrictions in eating times and food choices but was not aware of the prayer times and how they changed over the course of Ramadan.

 

Due to Liam’s extensive experience as a nutritionist in professional sport he had worked with footballers and various other athletes who had trained through Ramadan before. Liam says “Ramadan is something that has a huge impact on every person involved especially the athlete and how they are able to train and their performance during this time.” Similarly to Taz footballers usually found Ramadan fell during the preseason phase of training which was not always the most convenient time to have to battle extra hurdles. Due to Liam’s previous experience he was able to use this to help guide me in building Taz’s nutrition plan.

 

What are some of the common implications of Ramadan?

Some common issues that arise are that of dehydration during training, poor recovery due to lack of sleep and increase perceived exertion for training sessions. This is on top of the obvious restriction in calories which contribute to energy and weight issues. However, we used the latest research, coupled with our experience, to put the best plan in place for Taz.

 What was Taz’z plan like before Ramadan?

Taz had been working with Lucy for a number of months so we had built some good habits based on whole foods, specific workout nutrition strategies and increasing the nutrient density of his diet. We had to ween him off some of the protein bars! We had started to increase calories before to try and pre-empt the drop in weight and calories he experienced during Ramadan

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 How did you have to change Taz’s plan for Ramadan?

Taz’s initial plan was based around using his current meals as a starting point and manipulating them to fit in with timings and meals with his family. We wanted Taz to be eating with his family and enjoy the food – not just be having a smoothie whilst everyone else is tucking into the family buffet! However, there were certain meals that we made non-negotiable.

During Ramadan we did encounter some issues with eating the amount of food in a short period of time. We also had to educate Taz a little on some of the better foods to choose and foods to avoid when eating “off plan”. It was more about finding a balance as opposed to a strict regime.

 

Liam and I had to alter Taz’s plan a few times during Ramadan to find out what worked best for him and tweak things when they were not working. Liam is confident that after the first week of Ramadan the team had the correct plan in place for Taz.

For Liam changing anything on Taz’s plan that was not working was imperative. A professional athlete must have a plan that works individually for them and their life at the time. This was even more imperative during Ramadan as Taz was experiencing lower energy levels, increased muscle soreness and a reduction in sleep. If Taz had a few days where he did not sleep or felt really fatigued we had to adjust to help support the recovery from this. We also adapted his plan based on the training sessions that CrossFit JST were programming for him.

 

How did you monitor Taz and know if the plan was working?

We had a group chat with Mark, Lucy and myself which we used to get feedback. Taz then spoke to Lucy most days and we would discuss this as a group to come to a conclusion that worked.

What would you change next year?

I think we are better equipped to deal with the challenges we had with certain sessions and fuelling these effectively. We also know now which meals worked and which were a struggle to get in. The issue is that Taz is a beast so just gets on with everything and doesn’t complain!

Any other comments?

We are all going to regionals 2018.

 

@ph_nutrition

@liamholmesnutrition

@mark.brine

@murtaza_nadeem

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