Vegan diets are gaining popularity, largely due to promising health benefits and positive environmental impact. Those who follow a vegan diet abstain from the consumption of all animal products including meat, fish, eggs and dairy. Research confirms that a plant-based diet, such as the vegan diet, is associated with lower risk of chronic diseases including obesity, type 2 diabetes, cardiovascular disease and cancer (1). It’s no wonder that so many health conscious people, including athletes, are adopting this lifestyle. But, is a vegan diet as beneficial for athletic performance as it is for health? Surprisingly, research on this topic is still quite limited. Some studies show that vegan athletes have similar or better VO2max scores, improved exercise capacity and reduced oxidative stress and inflammation due to increased carbohydrate and antioxidant intake, while other literature highlights the high risk of nutrient deficiencies that negatively affect performance (2). Let's examine the nutritional requirements for optimal athletic performance and how the vegan diet compares.
Nutritional Requirements of Athletes
To optimize performance and recovery, athletes rely on well-tailored nutrition plans that provide a specific balance of energy, macro-, and micronutrients. Athletes take part in consistent grueling training and intense competition. This type of lifestyle creates a massive nutrient requirement, and calls for specific attention to the adequacy of nutritional intake.
Energy
Active people expend far more energy than those who are sedentary. It’s no surprise then, that athletes, whose careers revolve around exercise and movement, have a much higher calorie requirement than your average person. The more physically demanding the sport, the higher the calorie requirement. In general, it is recommended that athletes consume enough calories to maintain weight during competition season (3). Low energy intake can result in negative health outcomes, lowered immunity, injuries, and subpar performance and recovery (3). Research shows that vegan diets are lower in calories, in part due to the restriction of animal products, which make up a large portion of calorie intake for omnivores (4). Plant-based diets are also significantly higher in fiber (1), which reduces energy density and promotes early satiety. For the average person, this is a great thing. But for an athlete, feeling full quickly can make it harder to consume enough calories to support health, performance and recovery.
Macronutrients
Energy intake can be further split into macronutrients. The 3 macronutrients are protein, carbohydrates, and fat. Most important for athletic performance are protein and carbohydrates.
Protein
Athletes require more protein than the general population (5). Protein provides the building blocks for muscle repair and is non-negotiable for strength and recovery. When people hear the word vegan, often the first thing that comes to mind is protein. Vegans tend to eat less protein than their omnivore counterparts (6). Given that the majority of people’s protein intake comes from animal products, it makes sense that by removing this food group, a vegan’s protein intake would be reduced. Plant-based foods do provide protein, albeit in smaller concentrations than animal foods, and usually contain a large percentage of one of the other macronutrients. For example, a chicken breast is 80% protein and 20% fat, conversely a chickpea is 22% protein and 65% carbohydrate. Plant proteins are less easily digested, and tend to be “incomplete”, meaning they are missing important amino acids and are often low in branched chain amino acids (BCAA) which are important for muscle synthesis (7). This can be addressed by increasing protein targets by 10% higher than those of omnivore athletes (3), and by thoughtfully consuming a wide variety of plant protein sources including grains, nuts, seeds, beans, and lentils (8). In addition, research shows that vegan athletes may benefit from protein supplementation (9). A well designed vegan protein powder can provide complete protein in an isolated form, without other macronutrients. Some include additional vegan BCAA to support muscle protein synthesis and recovery (7). A protein supplement can be a helpful addition to a vegan diet by simplifying meal planning and making protein intake goals more attainable.Carbohydrates
Carbohydrates are the muscle’s primary source of energy. They also play a role in muscle recovery post-exercise. Carbs are stored in the muscles and liver as glycogen. For optimal performance, athletes must eat enough carbs to keep glycogen stores topped up, and a steady supply of glucose in the blood to fuel exercise. This equates to 250-1500g of carbohydrates per day, depending on level of activity and body size(11). Since carbohydrates come from plants, a vegan diet is not the limiting factor for achieving this level of intake. In fact, eating enough carbohydrates to optimize performance has been found to be challenging for many athletes, regardless of being vegan or not, due to digestive discomfort caused by the large volume of food intake required (11). In addition, since many healthy carb sources are high in fiber, special attention needs to be made to choose food sources that provide enough carbohydrates to hit targets, with the right amount of fiber to provide health benefits without excessive fullness.
Fat
Athletes need adequate fat intake to provide essential fatty acids to support muscle synthesis through hormone production, and inflammation reduction to promote recovery. Athletes should aim for 30% of calories from healthy fats, similar to the general population (11). Although vegan diets tend to be lower in fats (1), achieving this target through vegan sources is relatively simple, and fat sources are often healthier (1). The one area that may prove to be challenging is consuming enough omega 3 fatty acids, which are found primarily in fish and seafood, resulting in lower consumption by vegans (10). Athletes need 1-2g of omega 3 fatty acids per day (12). Plant sources such as flax seeds, hemp seeds, and walnuts can contribute to this target, along with supplemental algae-based oil (1).
Micronutrients
Vitamins and minerals play an important role in almost every process in the human body. They contribute to energy production, immune function, bone health, muscle and tissue repair, etc. Exercise results in an increased micronutrient requirement (3). Of particular importance for athletes are beta-carotene, vitamins B, C, D and E, and minerals iron, zinc, magnesium and selenium (3). Athletes who eliminate food groups are at greatest risk for deficiency (3). Micronutrients of special concern for vegan athletes are B12, iron, calcium, and zinc, as these are largely found in animal products (1). In contrast, vegan diets tend to be higher in vitamins C & E, folic acid, magnesium, antioxidants and phytonutrients than omnivore diets (1). With proper supplementation, meal planning, and consumption of fortified foods, all micronutrient requirements can be met (1), and it’s possible that vegans could actually achieve a better micronutrient status than omnivores.
The Verdict
When we boil it all down, there are some extra nutritional challenges that vegan athletes may encounter. While meeting nutritional adequacy can be difficult for all athletes, those who practice a vegan diet may be at higher risk for nutrient deficiencies, especially when it comes to protein, and some vitamins and minerals. However, with careful meal planning, preparation, strategic replacement of animal foods with plant foods of similar nutritional value, and supplementation, all nutrient requirements can be met. More research is needed to examine how athletic performance is affected by a vegan diet, but given the facts above, it is reasonable to deduct that if nutritional requirements are met, performance should not be negatively affected. The one obvious disadvantage is that proper planning requires more time and resources, but the additional health benefits of following a plant-based diet may prove to be a worthy tradeoff.
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Q: What do you do?
I’m a trainer for professional athletes and celebrities in Beverly Hills, CA. Formerly the Director of Strength and Endurance for one of the most renowned pro-basketball teams.
Q: What’s the best part of your job?
Watching people “get it”. Whether that means mastering an exercise or realizing that what they are doing makes a difference in their lives, I love being courtside for that aha moment!
Q: How did you get into your profession?
Someone asked me to train them one day. Not typical, I know, but it worked out ok.
Q: What is your favorite flavor of BioSteel Sports Drinks?
Blue Raspberry Sports Drink all day. Except on the 4th of July, then it’s Mixed Berry.
Q: How did you get introduced to BioSteel?
I first discovered BioSteel Sports Drinks while working as Director of Strength and Endurance for one of the most renowned pro-basketball teams and have believed in it ever since. When the time was right, I was excited to come aboard because the quality at BioSteel speaks to me and to what I try to bring to the fitness industry.
Q: How does BioSteel help your everyday?
It helps me stay hydrated and able to perform at work. I can’t afford to fade at my job!
Q: What is your greatest career accomplishment?
Having a happy home, terrific wife, and 5 stellar kids!
Q: What’s your motto for motivation?
You have to want this more than I want it for you.
Q: How is clean, healthy, hydration important to both you and your clients?
It keeps you firing on all cylinders. You work at a higher level for a longer time. Translation: you can get more done and that’s a win-win.
Q: With over 30 years of experience in the sports/fitness industry, what’s one piece of advice you can share with us?
Start now. There are very few dates and anniversaries that matter outside of your personal life. No one cares when you “got into fitness/health/fill in the blank”, so start NOW.
]]>by: Andy O’Brien, Sports Science Expert/BioSteel’s Director of Product Innovation
There are numerous situations in training and competition where athletes are looking for a palatable beverage to support their hydration and energy without added sugar or calories.
When an athlete opts for a sugar-free sports drink, they are met with a wide variety of product choices containing varying forms of sugar-free sweeteners. Here is a breakdown of the various types:
1. Artificial Sweeteners
Artificial sweeteners are synthetically made compounds that are used in a variety of diet beverages and supplements. As of late, there have been raising concerns for artificial sweeteners. Aspartame and Acesulfame Potassium, for example, have been linked to health concerns in certain populations, while Sucralose has shown to have negative effects on blood sugar and insulin sensitivity.
2. Stevia, The Natural Alternative
Unlike artificial sweeteners, Stevia is naturally derived from the plant species Stevia Rebaudiana, an evergreen shrub originally found in the Forests in Paraguay and Brazil. It is believed to have been used for 1500 years by natives in that area, to sweeten natural medicines and teas.
The Stevia Rebaudiana plant contains antioxidants, and micronutrients, and its extract form does not increase blood sugar levels or raise insulin - which is why it is considered a "Sugar-Free" alternative. In fact, studies have shown Stevia to elicit a positive impact on insulin sensitivity.
What This Means for You
BioSteel uses plant-based Stevia as its sweetener of choice and has truly mastered the Art and Science of a naturally sweetened beverage with an amazing taste. If you are looking for a sports drink that tastes good, is sugar-free, and over indexes on critical electrolytes, BioSteel has you covered.
]]>By: Brian Galivan, Director of Sports Science at USA Hockey
What are Electrolytes?
Electrolytes are minerals that function as electrical transporters when dissolved in water. These transporters create electrical currents, allowing fluid to pass through our cell membranes. Electrolytes are needed in the proper balance to ensure optimal cell function. Quite simply, we need electrolytes for our physiology to function.
Replenishing Electrolytes
Electrolytes are primarily lost through sweating and can become depleted during exercise. During and following any level of training or competition, it is important to replenish both fluid and electrolytes. While it is important to consume fluid, doing so without electrolytes can throw off fluid balance. Key signs of dehydration and depletion can consist of a headache, fatigue, nausea/dizziness and increased heart rate. Body water losses beyond 1% can lead to cardiovascular strain and impaired aerobic and muscular endurance. It can take body water losses of 1-2% before we notice thirst, making it important to stay ahead of dehydration.
Not All Electrolyte Drinks Are Created Equal
BioSteel contains five essential electrolytes: Sodium, Potassium, Calcium, Chloride, and Magnesium. Electrolytes help replenish minerals lost in sweat, and are the key to proper hydration so your body can perform at its best. Additionally, most sports drinks use sugar and high fructose corn syrup for taste, while BioSteel provides a low calorie, great tasting, sugar-free and electrolyte-rich solution that can be easily consumed, allowing athletes to push their ceiling of high performance.
In short, BioSteel's sugar-free Sports Drinks and Hydration Mix offer a clean, healthy, hydration option that addresses both the fluid and electrolyte requirements required to keep an athlete functioning at a high level.
What Are BCAAs?
Branched Chain Amino Acids (BCAAs) are essential to the body, meaning they cannot be produced internally and therefore must be consumed. The BCAAs consist of Leucine, Isoleucine, and Valine and form the largest pool of essential amino acids in the body (35-40%) as a large constituent of muscle tissue.
While we consume plenty of the amino acids Leucine, Isoleucine, and Valine in a balanced diet, athletes and weekend warriors alike can benefit from timely supplemented BCAAs to promote performance and support recovery.
Research has shown that BCAAs are most effective when blended as a ratio with Leucine being the primary amino. The most common serving size is 5-10g with a ratio of 3:1:1. BCAAs can have a bitter after taste if taken in too high of a quantity and you will likely notice a white substance that dissolves much more slowly in your drink after mixing, those are the BCAAs. Another important note on BCAAs is the quality and source of the aminos. In the wild west of unregulated sports supplements, some cheap aminos come from very poor sources (including human hair!!!!). Choose wisely and look for trusted sources like plants, or BioSteel’s Plant Amino Power BCAA+
How do BCAAs Help?
The primary benefit of increasing the level of BCAAs available to the body is muscle tissue repair and growth. Through complex chemical signaling, Leucine is a potent trigger to tell the body it is time to make some muscle.
While the BCAAs found in whole protein sources such as Whey Protein, Plant Based Protein, and whole foods promote the same mechanism, an isolated supplement of BCAAs can expedite the delivery process while also reducing total caloric intake if that is a consideration.
In addition to muscle tissue repair and growth, timely supplementation of BCAAs can delay or prevent declines in cognitive performance during training and competition. When blood sugars begin to decline during strenuous exercise, the amino acid tryptophan can enter the brain (the famous turkey amino acid!) making you feel sluggish and unmotivated. However, by maintaining a good level of BCAAs circulating in the blood stream, you can prevent this tryptophan uptake by the brain, helping you stay sharper, more focused, and determined to finish the task at hand!
How Do I Take BCAAs?
BCAAs are extremely well studied on their efficacy, and because they are normally occurring in the food we eat, are very safe to consume. As well, they offer no calories and therefore can be taken more frequently without concerns for overconsuming calories if that is a concern. One way I like to use BCAAs with my athletes is during the periods of Pre- and During- training/competing. By consuming before a training session, we can further promote hydration and begin a “pre-covery” process by ensuring the BCAAs are available to the body as soon as training is over. As well, the circulation of the BCAAs during practice and games keeps my players mentally sharp late into games, providing a little competitive advantage!
Taking BCAAs is super simple. Just mix with your favourite beverage and enjoy. Like I mentioned earlier, they tend to take a little longer to dissolve in water so mixing a little earlier than normal will help them fully breakdown into your drink. I like to mix mine with BioSteel Mixed Berry Hydration Mix (OG flavour!) first thing in the morning and consume on my way to the gym and have a second mixed for drinking during my training.
]]>By: Matt Eiden; Head Strength and Conditioning Coach; Washington Nationals
Protein is an essential nutrient for building and maintaining muscle mass. The truth is that most people do not get enough protein in their diets for their daily needs. Amounts vary per person and lifestyle, but there are some basic rules of thumb that can help you simplify, quantify & see how you stack up for what you need daily.
If you are trying to gain weight or add muscle mass, you should shoot for one gram of protein for your goal weight. For example, if you weigh 150lbs and you want to weigh 170lbs, you should aim for 170g of protein a day.
To maintain your weight, aim for 0.75g per pound of your current body weight. If you weigh 200lbs, and you want to maintain that, you should aim for 150g of protein.
The use of protein powders is a great option to keep calories down and high-quality protein up. Now, let us dive deeper into protein options that meet your needs.
For Post-Workouts and Athletics
Biosteel Recovery Protein Plus has the perfect balance of protein to carbs (with a gram of fat and of fiber) with a full amino acid profile to help you recover from your workouts immediately after completion and replenish what you burnt off to get you ready for your next workout or competition. Is also contains enzymes to support digestion and other recovery factors such as glutamine to help muscle repair. It is ideal for both men and women who engage in high sports and/or training and has higher levels of carbohydrates and sugar to provide you with more energy during your competitions or training.
For Everyday Health Proteins
If you are looking for more protein and less carbs and sugar, BioSteel’s Whey Protein Isolate is the perfect choice. Even if you are an athlete, or just someone who wants more protein in their diet without the other macros, Whey Protein Isolate is a great way to get a boost of protein any time of day. Whey Protein Isolate is ideal for men and women who have an active lifestyle and workout often. It is packed with protein, provides recovery to your muscles to help them rebuild without the additional carbs and sugar that the Recovery Protein Plus provides.
100% Whey Protein is ideal for men and women who want to add healthy protein into their diets. They are not as high in calories or other macros (fat & carbohydrates) as the Recovery Protein Plus and have slightly less protein than the Whey Protein Isolate. These are two great options for those looking to up the amount of high-quality protein they consume each day. These two supplements are perfect for active men and women and are a great option for a healthy between meal snack to give your muscles the fuel they need.
For Vegan and Plant-Based Diets
As a vegan, or someone who gets their protein from sources other than dairy and meat, there are lots of great protein options out there that can help you match your lifestyle with the needs of your body each day. Whether you are trying to gain muscle mass or just maintain where you are, adding a BioSteel Plant-Based Protein product can help you achieve appropriate protein levels. BioSteel’s Plant-Based Protein is also ideal for both men and women who want to add healthy protein into their dairy-free and or gluten-free diet.
The beauty of BioSteel proteins is that they are all high-quality products, with minimal, yet great quality ingredients. Your choices depend on your lifestyle and your goals.
]]>By: Matt Price – Strength Training Coach, LA Kings, NHL
The body is about 60% water and our biological functions depend heavily on it, which is why it is crucial to drink enough water to stay hydrated each day. During exercise, we sweat, losing water and salt. Water absorption is regulated by our kidneys and blood pressure and sodium are monitored closely, so when these levels drop, the kidneys respond. This needs to be replaced during and after exercise to restore optimal bodily function.
A decrease of just 2% of body weight from water loss has been shown to significantly affect athletic performance. Dehydration of this small degree will have a large impact on:
Here are five benefits of staying hydrated:
Cartilage Health:
Water helps keep joints lubricated and aids in building muscle to protect the joints. Loss of water pressure in cartilage reduces the amount of cushioning in high impact joints like knees and hips. By drinking more water, it reduces the chances of injury and stress on the joints.
Filtration and Excretion of Toxins:
Proper hydration is key to cleansing your internal system and flushing out toxins. If the body is in a dehydrated state, the kidneys will not be permitted to optimally excrete toxins that have been filtered from blood as they fight to retain blood pressure. Staying hydrated helps eliminate and flush out toxins more frequently. Without enough water, the liver can’t function at its best, and won’t clear toxins as efficiently.
Immunity
Being properly hydrated allows the kidneys to work effectively and promotes optimal lymphatic drainage. This can help the body fight infection and promote healing. Keeping your immunity up by drinking plenty of water to keep infection at bay helps keep your body free of toxins and other bacteria that may cause illness.
Digestion
The process of breaking down and absorbing nutrients and excreting waste from whole food requires a lot of water. Water and other liquids help break down food so that your body can absorb the nutrients. Staying hydrated will improve this process and benefit overall health.
Recovery
For people recovering from injury, a tough workout or even surgery, proper hydration is important to the success of physical health. Water can also help with muscle soreness and tension.
Hydration also is vital to deep, restful sleep. When dehydrated, the body cannot regulate its core temperature effectively which can impact recovery.
Finally, replacing and restoring the fuel stored in muscles requires optimal water levels in the muscle for glycogen replacement.
Matt Price - Head Strength & Conditioning Coach, Los Angeles Kings
Matt Price brings a no-nonsense, no excuses attitude to hockey’s Hollywood team, the Kings. As the strength and conditioning coach for the LA Kings, Price’s job is to have the players as durable and resilient as possible. With a masters in kinesiology and a background in hockey himself, Price got his first big break with Canada’s alpine ski team in 2007 and has been with the Kings since 2014.
]]>By: Matt Price – Strength and Conditioning Coach, LA Kings, NHL
Dehydration can occur when the body does not have as much water as it needs to function properly. It is normal to lose a certain amount of water each day by sweating, breathing, and using the washroom. Typically the body is able to replace the lost water by drinking fluids and eating foods that contain water, however if too much water is lost, or you aren’t eating or drinking enough, its possible to become dehydrated.
Since hydration status is so critical to health and performance, athletes and coaches attempt to monitor hydration status in several ways. While sports scientists may use objective methods such as Urine Specific Gravity tools or Bioelectrical Impedance devices, there are a few simple, great ways to monitor your own hydration status on the go.
Here are five signs and symptoms of dehydration and the pros and cons to each way of monitoring hydration status:
While pure water is a great option, an engineered product like BioSteel Sports Drink is designed to optimize fluid intake (taste!) and retention (electrolytes).
Matt Price - Head Strength & Conditioning Coach, Los Angeles Kings
Matt Price brings a no-nonsense, no excuses attitude to hockey’s Hollywood team, the Kings. As the strength and conditioning coach for the LA Kings, Price’s job is to have the players as durable and resilient as possible. With a masters in kinesiology and a background in hockey himself, Price got his first big break with Canada’s alpine ski team in 2007 and has been with the Kings since 2014.
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These Double Chocolate Brownies are a quick bite-sized snack that keeps you full, while snacking healthy and meeting all your chocolate cravings! These brownies are the best way to satisfy our taste buds without the unhealthy sugars and additives in your normal pantry snacks. A great sweet treat or snack in between meals.
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Credit to Lindyy Drope!
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Sometimes, there is nothing better than a quick bite-sized snack that keeps you full while snacking healthy! If you're a constant snacker, peanut butter + chocolate lover, this recipe is for you. The great thing about these bites is that they are customizable, whatever item you don't currently have in your pantry, you can easily sub in/out! Not into chocolate? Try our Vanilla protein! Don't have oats? Add more chia seeds!
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Credit to SWAT Health & Bridget Leon!
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Dig into your pantry this weekend and try these deliciously healthy Oatmeal Cookie Dough Protein Bars!
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Credit to SWAT Health & Bridget Leon!
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Staying On Track | When Life Gets Busy – Championship Lifestyle
When summertime hits, between our off-season hockey program, podcast/breakdowns, and the onslaught of weddings and events – not to mention wanting to enjoy the beautiful weather – it can get pretty tough to get our workouts in. Some of you may feel the same about the summertime. For others, you might feel this in the winter, close to the holidays or a specific quarter. Regardless, we all eventually experience a period of chaos when it feels like the day only has 18 hours, and we need 27.
In an effort to get it all done, training is often eliminated. Unfortunately, this is the exact opposite approach we need to employ. That training time is an opportunity to blow off steam, improve cognition, and revitalize you for the day. Instead of eliminating it, we need to double down, and today we’re offering you some tips on how to do this!
Prioritize:
It sounds like an easy answer, but the only way you are going to get your workouts in when the schedule gets tight is if you prioritize it. We always have a few spare hours of the day, and it’s about choosing to allocate them to our health as opposed to the latest episode on Netflix. Prioritizing is about more than just thinking we will do something, you have to see and appreciate the value of the task. Nietzsche said that “He who has a Why to live can endure almost any How.” This idea holds for almost all areas of life, and we must know why and appreciate it. If so, we’ll move mountains to achieve it.
Schedule:
We are creatures of habit, our default setting is lazy, and we are forever trying to create processes that further simplify our life. We may not be able to train at the same time, but putting the hour in a calendar at the start of the day or week helps eliminate guesswork. Our decision-making ability also declines as the day progresses, the more tired and busy we become the less likely we are to head to the gym unless it’s already booked and requires no thought.
Flexibility:
In a perfect world, we wake up every morning without an alarm clock, take our time and relax for the first hour of the day and then stroll to the gym for a training session. Unfortunately, outside of vacation or days off, that is rarely the case, so don’t hold yourself to such a high standard. If the goal is 60 minutes of activity, but you only have time for 25, that’s a whole lot better then zero! Or maybe you wanted to spin or attend a boxing class but can’t get to the gym in time. Make it up, train in your living room, go for a run, play pick up basketball. Whatever it is – it doesn’t matter. Living a healthy life is about being versatile and exposing yourself to multiple stressors, so embrace it.
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Why has there always been a debate and notion that it is more difficult for women to do pull-ups? This debate has continued every year in one form or another by different writers or publications. As strength coaches and writers (Championship Lifestyle) – we couldn’t help but weigh in.
To clarify, when we refer to pull-ups, we are referring to an overhand grip with palms pointed away from you, as opposed to a chin-up, with palms facing you.
We know, pull-ups are really hard. It requires you to start at a dead hang and pull your body upwards until your chin passes over the bar. It means that your entire bodyweight will be suspended by your arms, which will likely feel more like noodles than muscular hoists. But that doesn’t mean that you can’t do them! Remember, pull-ups are difficult and difficult things take time.
So, here are our Top 3 suggestions for improving your pull-up – hopefully in 90 days or less.
Consistency: Pull-ups are not one of those skills you can practice every few weeks and expect to improve. Plan to practice some variation of vertical pulling 2-3 times per week at a minimum. It can seem like a lot of practice, but that’s the reality of becoming a pull-up master.
Volume: In addition to being consistent with the pull-up workouts you also need to do a lot of them! Volume is king! High reps within the workout are important, but you can also mix them in between other exercises. Squat day? No problem, sneak a rep or two in between each set. It won’t be enough to fatigue you, but it will help to groove the pattern and accelerate your process.
Do The Little Things: Soft Tissue, Mobility, and Activation are the brushing your teeth, flossing, and combing your hair of the pull-up. With a complex and dynamic movement, the body needs to be operating at full capacity, and any tightness or compensation can negatively impact your ability to perform the exercise. As dull as these exercises might seem they shouldn’t be overlooked, no matter how rushed you may be.
Thanks to Championship Lifestyle on this article on The Pull-Up!
]]>In 2006, Carol Dweck, a scientist and researcher at Stanford University published a book titled Mindset: The New Psychology of Success, the central idea being that people’s opinions fall on a mindset continuum, with Growth at one end and Fixed at the other. Individuals have existed on this spectrum for centuries. Dweck had gone further and created a classifiable and assessable format.
Where an individual sits on this spectrum predicts how they will react to different obstacles in life, primarily failure, and what sort of steps they will take to overcome or prevent it from happening again.
Fixed Mindset: Skills are innate, and talent is the sole indicator of success. The focus is on appearing smart, funny, attractive, etc. at all times.
Growth Mindset: Our skills are malleable, and we possess the ability to impact and improve them with practice and dedication. The focus is on learning and becoming better versions of ourselves.
We likely all want to exist in a Growth mindset. Every failure IS an opportunity, and every setback is a comeback. It is a painful and challenging place to live as it requires a level of personal honesty that can strip you raw. It’s easier to chalk up your failure and success to some external source – whoever gave you the level of talent you possess – and continue bitterly at the world as opposed to accepting responsibility yourself.
If you’re reading this article, I doubt you are that person, and fortunately, it doesn’t matter where you are on the spectrum – you CAN work towards Growth.
Here are the top 3 steps that Championship Lifestyle recommends for leaving behind a Fixed Mindset.
1. Be Honest With Yourself – It seems so easy but is in reality so very hard which is why we suggest writing it down on paper as if you are assessing someone else entirely. Write down your strengths and weaknesses and outline a few reasons why you picked each. After that brainstorm steps to improve upon your weaknesses.
2. Process over Outcome – Again, it seems simple, but you must fall in love with the process, whatever that is. It can no longer be about the win or loss only, the pay check, or the test result. Start to find joy in the work itself, even the mundane and challenging parts. The outcome is merely an extension of the process, and it pales in comparison to what you are doing day after day.
3. It Takes Time – We want immediate gratification, we want our problems solved instantly, our skills learned overnight, and our goals reached and smashed in record time. Unfortunately, this is not the case. Improving anything, but specifically, your mindset is going to take a very long time. You are going to struggle, you are going to take a step forward and six back but eventually it will happen. Have patience and endure, it will all be worth it.
Thanks to Championship Lifestyle for this refreshing and eye-opening article on changing your mindset.
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