Tabata Workouts: Is 4 Minutes a Day too Good to be True?

Tabata Workouts: Is 4 Minutes a Day too Good to be True?

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If you are like me, the first time you heard the word Tabata you thought it was some form of martial arts. Back then, I honestly had no clue what it meant and frankly did not care to know. For those of you who are familiar with Tabata workouts, you know that it is not martial arts but actually a version of HIIT (High Intensity Interval Training) workouts.

It was actually named after the professor Izumi Tabata who was studying higher intensity interval training using Olympic speedskaters who were performing the study on a stationary bike. This was back in 1996. It has now become one the more popularized methods of interval training out there today. But what separates Tabata as a style of HIIT. What makes it so special?

Wait, if you aren’t even sure what HIIT is you should read about HIIT. It lays the foundation for everything you are about to read.

DEFINING TABATA WORKOUTS

The parameters of the original study involved the athletes doing 20 seconds of high intensity and 10 seconds of rest. During the high intensity part of the workout your VO2 max is going to be at 170%. Recall here that VO2 max is the volume of oxygen that is being transferred and utilized within the body during exercises. This 20 seconds on, 10 seconds off was done for 4 minutes.

Through the study, they found that with this method, they were able to achieve similar increases in VO2 max and aerobic capacity as a longer duration of cardio at a steady intensity. They also were able gain anaerobic capacities as well! Exciting results that explain why intervals are used to improve athletic performance.

So, yes, this falls within the umbrella of HIIT training due to its nature of having a section of high intensity, followed by low intensity. However, this one is only for 4 minutes! I mean come on, working out has never been easier right!?

LET’S GET REAL

Alright so Tabata workouts sound like a dream. 4 minutes a day. And you get the same benefits as someone who worked out for an hour? SIGN ME UP.

Sorry to burst your bubble, but this is not entirely the case. Let’s look at the facts here. The benefits from the study were based off of a VO2 max of 170%. Although we cannot accurately measure this at home, let’s compare to the other HIIT workouts we have done. They require you to only be at 90%.  We have already talked about how much effort needed to get there and how difficult it is.

And looking at the Tabata study, they were using Olympic athletes. Chances are, if you are reading this article then you are not training for the Olympics. I mean, if you are then I am honored (I’m looking at you Gabby Douglas). Most of us will probably never come near that level of maximal effort, let alone in the 20 second range. Not to mentioned this was in a lab under very controlled conditions. So really we will probably not be able to do a TRUE Tabata workout.

CAN I STILL GET RESULTS FROM MY TABATA WORKOUTS?

Now that I have just told you none of you are actually doing Tabata workouts, I do want to give you a bit of hope here. You can still do a Tabata-inspired workout! This is just going to fall into the category of HIIT using 20 seconds on and 10 seconds off. You just aren’t going to be operating at that 170% VO2 max effort.

The bigger focus here, as with HIIT, is giving that maximal effort that you have for those twenty seconds of work. If you are able to do that, you will still be able to get a great workout in those four minutes! You can measure this level of effort through your heart rate. Due to the popularity of fitness trackers and the growth in technology this is easier than ever.

I use an apple watch as my preferred choice due to the easy pairing with my other devices and the ability to track different types of activities (including a setting for HIIT).

These are affiliate links. While there is no cost to you when you order through them, I do make a commission. Your support, by ordering through them, is greatly appreciated!

Other options include a fit bit or a polar watch, depending on what look and function you are looking for! Here are links to both.

The benefits here are going to mimic that of HIIT workouts, because as we explained earlier, Tabata workouts are under the umbrella of HIIT. Other benefits include it being so short! Only 4 minutes for a Tabata workout!

HOW CAN I DO “TABATA” WORKOUTS AT HOME?

Here are three workouts that can be done at home to mimic the Tabata type style of training. They are going to add in a bit more muscular strength for a total body workout! Keep in mind it is important to give maximal effort in the twenty seconds and rest fully for the 10!

Most of these are not going to require any equipment! However I do recommend having these items on hand before you begin.

A Yoga Mat or a Large Exercise Mat for comfort when doing your at-home Tabata workout. Especially if you are on a hard wood floor these are a life saver. The yoga mats is the most common and cheap, but if you are an avid at-home gym go-er, you might want to consider investing in this larger mat!

For myself, I like to bring this Hydroflask Water Bottle, this Lululemon Headband, and of course my airpods for picking the about two songs to crush my 4 minute Tabata workout. I love these items because the water bottle keeps my water cold, the headband keeps the sweat out of my eyes and my airpods keep me going even when I’m tired!

You will also need this Jump Rope for the Intermediate workout because not only does it have comfortable handles, but it is adjustable as well! I would recommend this Stability Pad for the advanced workout for the kneeling to squatting exercise. This one can be rough on the knees even with a yoga mat!

It should be reiterated that this is not actually a Tabata workout! This is just a style of HIIT that you can try at home! Get creative with what you want to put into your workouts and make them enjoyable so you can get the most out of your workout!

As with HIIT training, it is important to recognize that you should not do a Tabata workout everyday. Even in the original study, the athletes did not perform the workout every single day. This is a great method of exercises to fit in on the days that you are not strength training and need a cardio workout, but don’t have a ton of time!

How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

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Circuit Training: Fact VS Fiction

Circuit Training: Fact VS Fiction

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Ever wonder what all these fitness trends mean? Circuit training is probably one of the most used fitness trends that you will see applied “differently” at various establishments. Let’s break down circuit training – what you need to know before starting your workout.

When you think of a great workout, what do you think of? Most of you would answer that question in three ways. One, you work up a great sweat. The mindset of “if I am not drenched in sweat by the end of this workout I have not done enough”. Two, it is fast paced with little time for water and rest. You envision yourself pushed to the limit. Three, you are sore beyond belief. You are barely able to walk or even do everyday activities the next day.

As a lot of us have been taught, a great workout results in those three things, or at least one of them. It doesn’t matter what we do, how many sets we do, what our form is like, or any of that. This has been the way we have been taught. That attention to detail and the individual doesn’t matter as long as everyone leaves believing they have accomplished one of those three goals. Better yet, all three of them.

But are those the right goals? Or are there other things for you to consider?

DEFINING CIRCUIT TRAINING

All circuit training means is the format of your workout. It is grouping together a handful of exercises in a list, going through them, and then heading back to the top. You move efficiently from exercise to exercise and your larger rest period will come at the end. In fact, HIIT training can be done in a circuit format.

To build a circuit, you would group together a couple of exercises, say an upper, a lower, and a core. Or you could create a muscle group burnout and do a couple of lower body exercises to condense your leg day into a focused circuit. If you search circuit training on the internet, they will tell you it has to be full body. THIS IS FALSE. Targeting one muscle group can still be a circuit and it is actually an effective way to overload.

If your focus is on muscular strength, you might create a shorter circuit of only 5 exercises with a bit more rest in between each exercises and round. You would increase the weight used for a moderate to low rep count.

If your focus is more muscular endurance, you would manipulate the rest intervals to be shorter. You might also choose lighter weight and even body weight exercises for a high rep count.

WHERE CIRCUIT TRAINING GOES WRONG

Often times the popularized group fitness classes focus on how they can get your heart rate up through cardio intervals and sprinkle in some resistance. The emphasis is put on how fast and hard you can push yourself, not on how you are performing the exercises.

This is a dangerous mindset to have for every workout you do. It increases the likely hood of injury (minor to major), it encourages bad form or creates bad habits, and it limits your body’s ability to adapt and recover.

Do not get me wrong, I understand that these group classes can be effective. Circuit training has its place in the world and in your workout routine. I am not here to bash the workouts you have come to enjoy. I myself have found these group circuit training classes to be fun, challenging, and effective for getting a great workout in.

However, these exercises routines are taxing on your body when they are done everyday. They tend to rely heavily on one energy system. Typically they do not focus much on strength training in an intentional way with correct form. There is not enough emphasis on exercises selection to build range of motion, stability, and strength, which are keys to a well-rounded and balanced program.

In is important to note, that circuit training can be used in a less intense manner. You do not have to kill yourself at a high tempo pace. I recommend alternating your workout tempo or speed for the best results physically and increase your consistency.

BENEFITS OF CIRCUIT TRAINING

Circuit training is effective and efficient when done correctly. In fact, I use circuit training in the gym almost every day. Tempo and repetitions are adjusted to purposely work on different energy systems.

The great part of doing a circuit for your workout is you get to choose what you want! If you want to focus on upper, lower, total, or core you can create that circuit to do just that. If you are searching to build your muscular strength or endurance, you can make it focused as such. The possibilities are endless when deciding where you want your circuit to take you.

The other great part about circuit training is it can fit in the time slot you set. If you have twenty minutes you can do one circuit, 4 times through! Or if you have an hour to workout, you could even do 3 circuits, 3 times through! It is completely under your control.

As I said before, the possibilities are endless for circuit training. You can create thousands of different combinations and types of workouts with all the freedom it entails. The important thing is to do the exercises right and create a balanced program!

WHERE TO START

Here are some options for circuit training that build in the correct balance, still give you a great workout, and will develop you in every area essential for overall well-being! I have split these up into muscular strength and muscular endurance circuit training workouts. 30 minutes each. They are total body workout, but as I said you can develop these into anything you want. Scroll down to download each workout.

Muscular Strength

This is a circuit of 6 exercises and you will go through 3 times for a 20 to 30 minute workout. Your rest periods will be about 90 seconds in order to stay in the muscular strength window. You will want to weight these exercises a bit heavier because the rep count is lower! Shop dumbbells and a hip circle for leg extensions.

Muscular Endurance

For this one it is going to be 6 exercises again, this will be for 4 sets total. These are going to be higher rep and are going to have shorter rest periods in order to work in the muscular endurance stage. These rest periods are going to be in the 0-45 second range. These should be weighted moderately.

These are just examples of how you could build a circuit based upon every energy systems. As I stated, the sky is the limit for how you can create a circuit. Just be sure to be intentional with your programming and have a goal in mind when deciding what you want out of your workout. You can create a difficult, sweaty, and effective workout while still maintaining great form and proper programming!

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HIIT Workouts What Are They And How Can I Do Them Better?

HIIT Workouts What Are They And How Can I Do Them Better?

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If you are like me, you enjoy getting in a great sweat from your workout. You regularly are in the gym working on your resistance training and it is great! You feel strong and powerful afterward. Your muscles are sore, and you can barely walk after one of these intense workouts. But you feel like something is missing from your workout program. Upon further investigation, you discover that cardio is never in your workouts. You get bored of running for long periods of time and riding a bike for an hour hurts your butt. You think to yourself, this can’t be the only way for me to build up my endurance. The answer is right under your nose, High-Intensity Interval Training (HIIT).

WHAT ARE HIIT WORKOUTS?

I think at this point almost everyone has come into contact or heard of HIIT or High-Intensity Interval Training. However, not everyone is well-versed in the parameters of HIIT workouts. Which means that most people, and probably you, aren’t actually doing a HIIT workout. And that means you aren’t maximizing the full potential of a HIIT. Keep reading and get more details under “drawbacks”.

The goal of HIIT is to maximize a person’s aerobic capacity. This means your working sets (i.e. the high intensity portion) must be greater than 90% of your VO2 max with recoveries at less than 40%. VO2 max is the volume of oxygen that is being transferred and utilized within the body during exercises. These sections of higher intensity should alternate with the sections of lower intensity. They should be pre-planned to ensure you are getting the proper amount of recovery as well as the most out of your working sets.

WHAT IS THE OBSESSION WITH HIIT WORKOUTS?

People have come to love this style of workout for many reasons. One being that they feel they are getting the most out of their workout because of the amount of sweat and exhaustion they feel afterward. HIIT can be done through many different modes of exercise including at-home cardio workouts.

Another reason why these types of workouts are so popular is because they can be modified to meet anyone at their fitness level. Because it is a workout tailored to finding your limit, it is adjusted to each person. Depending on where you are at in your aerobic capacity, it may be easier to get up into that target range! If you do not feel like you are giving about 90% of your effort, it is time to speed it up or add more weight.

The other great part about a HIIT workout is that it saves time. Although you are working to build up your aerobic capacity, you are no going out and taking an hour run. Instead you can build up your endurance without having to block off half of your day for a workout.  HIIT provides the same about of adaptations to your body that long and slow endurance training can. But it saves you time!

WHAT ARE THE DRAWBACKS?

HIIT is almost always misinterpreted and done wrong! Since the average person doesn’t A.) know their VO2 Max and B.) have the ability to measure it during exercise accurately measuring HIIT at home is impossible. The good news is that we are trying to get the most out of our workouts to stimulate an adaptation, not be perfect in VO2 number range.

The way to do this is by pushing yourself to get into the upper range of your heart rate zones (way more manageable to monitor than VO2 Max). Through higher rep counts or more resistance, you can get yourself there. As we mentioned before, this is where HIIT workouts can meet a person where their fitness level is at. A highly conditioned athlete can do more reps in the timed interval than a de-conditioned athlete. But both, if pushing to the 90% range and resting appropriately, can stimulate a physiological adaptation.

Your target heart rate is specific to the individual. It can be dangerous to push your heart rate higher than it is supposed to go and medications you are taking can impact your ability to get a true heart rate reading. If you are highly de-conditioned or on medication you should consult a medical professional before trying a HIIT workout.

Another key component that is missed is REST. Your heart rate has to come back down. If it is not you will not be able to sustain the same level of output, or work. And sustaining your workout output is important in producing the physiological adaptation. So as much as you are watching your heart rate to see it elevate, you need to watch it lower as well.

How to find your max heart rate?

You can find your projected max heart rate by taking 220 minus your current age. If you are feeling like you are light-headed, dizzy, or faint, then it is time to stop the workout. And remember if you are on any medication measuring your heart rate at home can give you skewed results.

HOW TO USE HIIT WORKOUTS AT HOME

Below are two HIIT workouts that you can do from your living room. No equipment required! I made one that is for beginners and one that is more advanced! Be sure to push yourself, but be smart and safe, especially when working with heart rate training 😊.

EQUIPMENT

You don’t need much at home for a HIIT workout, but here are my essentials. I’ve included a yoga mat or a large exercise mat that is 4 by 6 feet. Great for if you are doing a lot of at-home workouts!

I also included my favorite water bottle for on-the-go. The Hydroflask water bottle is great because it keeps water cold and has two different caps for if you need it closed or easy access. I have included here the one with a sport cap. Great for grabbing a quick drink during your rest interval!

My favorite lululemon headband is also linked. I have struggled with find the right non-slip headband. This one has stuck with me through playing college volleyball and has stayed on during an entire match of me diving and sweating! It is the perfect non-slip headband for not letting sweat drip into your eyes!

Last I included different heart rate trackers. I have the apple watch which I absolutely love. I have had my apple watch series 2 for about 3 years now. It has been awesome for keeping track of my everyday movements and exercises. It even has an exercise mode for HIIT workouts. The other two are ones owned by my family and friends that they have also enjoyed. They both have great reviews from my in-person experience and in the their comments.

These are affiliate links. While there is no cost to you when you order through them, I do make a commission. Your support, by ordering through them, is greatly appreciated!

 
equipment for a HIIT workout

YOGA MAT | LARGE EXERCISE MAT | WATER BOTTLE | HEADBAND | APPLE WATCH | FIT BIT | POLAR WATCH

KEY POINT!

The important thing to recognize about HIIT Training is that it is not an everyday workout and the rest between is a key part of it! You may feel like you are getting a great sweat and workout in, but you are only training in the aerobic state. Strength and power should also be key elements of your training regimen. If HIIT is a part of your program, try to leave two days between HIIT workouts to ensure full recovery.

HIIT can be a great training tool in getting to where you want to go with your endurance goals. If you are like me and running a couple miles a day is not your cup of tea, HIIT is a great alternative for you to find your limits without the time consumption!

And if you enjoy this fitness trend breakdown you should check out the articles on circuit training and Tabata workouts.

How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

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nutrition articles
golf articles

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ENNEAGRAM TYPES AND EXERCISE: FINDING WHAT YOUR TYPE MEANS FOR YOUR WORKOUT

ENNEAGRAM TYPES AND EXERCISE: FINDING WHAT YOUR TYPE MEANS FOR YOUR WORKOUT

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It is no secret I love personality assessments and if you have talked to me ever, you probably have heard me talk about the Enneagram test. This is my latest and greatest of the personality assessments out there. I have found that it is one of the most accurate and full assessments of a person’s personality and the behaviors that result.

So what is it? After taking the test, you will find you are you will be assigned a number 1 through 9. Each number has a role that associates with it. Here are the 9 and some characteristics of each type.

  1. The Reformer: principled, purposeful, self-controlled, and perfectionistic.
  2. The Helper: generous, demonstrative, people-pleasing, and possessive.
  3. The Achiever: adaptable, excelling, driven, and image-conscious.
  4. The Individualist: expressive, dramatic, self-absorbed, and temperamental.
  5. The Investigator: perceptive, innovative, secretive, and isolated.
  6. The Loyalist: engaging, responsible, anxious, and suspicious.
  7. The Enthusiast: spontaneous, versatile, acquisitive, and scattered.
  8. The Challenger: self-confident, decisive, willful, and confrontational.
  9. The Peacemaker: receptive, reassuring, complacent, and resigned.

Keep in mind that not one personality type is better than the other and each type has its strengths and weaknesses. The numbers are not rankings and the key words that describe each type do not necessarily completely reflect on you as a person! To find your type, click here to take the test!

So how does this apply to exercising? Your type can influence everything about you including how you get motivated to workout, what types of workouts really speak to you and even who you should workout with. Recently we teamed up with Enneagram coach Jackie Brewster and put together tips for exercising for your enneagram type.

That link will take you to Instagram where you can see 3 prompts per type to help you stay accountable and ENJOY working out.

BUT we didn’t stop there. We also made a FREE workout program for each Enneagram type!

 

 

 

 

 

 

 

 

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THE REFORMER – ENNEAGRAM

Because the reformer is so self-controlled and purposeful, a One should pick an exercise method that tailors to that. This could be anything from yoga, to a barre class, or any workout that requires discipline and focus.

As a reformer, you do no like being in the wrong, but rather having integrity. It is going to be important for you to put a focus on how the workout can make you healthier rather than the focusing on how you can lift more than anyone in the gym.

Read more about the intention behind your workout by reading our 5 TECHNIQUE TIPS TO GET THE MOST OUT OF YOUR WORKOUT.

THE HELPER – ENNEAGRAM

Just as the name suggests, the helper is a people-pleaser that enjoys being there for someone even if that just means for a workout. This suggests that a helper chooses an exercise that requires them to have accountability to their partner.

This could be anything from partner tennis, to just going to the gym with a friend, or even partner yoga (yes, that’s a thing). The important thing is to find a workout where you feel wanted and appreciated, which are your core desires as a two.

We love partner workouts within our gym! Be sure to check out our Instagram and give us a follow for more workout ideas with a partner!

ENNEAGRAM TYPE + EXERCISE

THE ACHIEVER – ENNEAGRAM

Achievers are already known for being very motivated, dedicated, and driven. This can definitely apply to exercise. As a three, your core desire to be successful and valuable. In terms of choosing your workout, this means that you are going to want to choose something that allows you to reach a goal.

Whether this is working toward a long-term goal (training to win a marathon) or a short-term (taking a competitive cycling class), it is in a three’s best interest to put themselves in a workout that pushes them to be the best! Check out our FITNESS AND LIFESTYLE JOURNAL for the perfect place to track your goals!

THE INDIVIDUALIST – ENNEAGRAM

As the name entails, you long to separate yourself from the crowd. Four’s look to be unique and original. Your workouts should not be any different! Group fitness is definitely NOT the way to go as an individualist.

Anything where you can be alone and separate from the crowd is definitely going to be more your vibe. This could be running outdoors or working out in your home gym. I have some great ideas for building a FAIL-PROOF WORKOUT at home. If you have to go the group class route, yoga is not a bad option because although everyone is in one room, they are for the most part in their own zone!

ENNEAGRAM TYPE + EXERCISE

THE INVESTIGATOR – ENNEAGRAM

Investigators are the ones to research and be the most knowledgeable in the room. If you are a 5, you crave to become an expert in whatever task you undertake. So whatever exercise method you choose, you are most likely going to dive into researching technique to make sure you are doing it right.

Suggestions for workouts where knowing technique would be helpful would be something like a Pilates class or some different lifting (power, Olympic) where technique is emphasized and important for success! A five is also going to want to know why and what benefits their workout is bringing them!

THE LOYALIST – ENNEAGRAM

(This one is me!!) Loyalists crave to have security, guidance, and support. In terms of exercise this means a six will crave structure and routine! This will involve planning out your workouts in advance and programming so that each day is consistent week to week.

Any sort of group class that is consistent from session to session (yoga, cycling, etc.) would be perfect for a loyalist. In addition, maybe running with the same route only with slight variations each time is great for a six! Find where you as a six feel safe to reach your potential in terms of exercise.

This is MY GO TO WORKOUT and trust me, sixes, you’re going to want to check out my tips for feeling comfortable at the gym.

Type 6s are known for being prepared and always having the essentials on them. If you are missing something, your type 6 friend most likely has it. That being said, when I go to the gym I make sure to have ALL I need with me. This includes snacks, a sweatshirt in case it’s cold, and even sneaker balls that help keep my bag fresh!
 

THE ENTHUSIAST – ENNEAGRAM

Seven’s are the life of the party! As an enthusiast you are generally spontaneous and fun-loving, but your core desires are to be fully satisfied and content. This mean leaning into your love for being around people and keeping that high energy!

For your workout, this means finding something at a higher intensity, faster pace, and with people. This could be anything from a boxing class to Zumba, to high-intensity interval training with friends. These are great ways work out, have fun, and get creative!

THE CHALLENGER – ENNEAGRAM

Just as the name says, a challenger is confident, confrontational, and powerful. As an eight your workouts shouldn’t look any different! Challengers, exercise is a great opportunity to feel powerful and achieve your need to protect yourself and others.

A boxing class would definitely be up your ally as well! Power lifting would be another great option for you to feel like you are getting the most out of your workout. Any workout routine where you feel like you’re at a high adrenaline point is a great option for you! For a personality that reaches for power, eights are right at home at the gym, meeting their goals head on.

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THE PEACEMAKER – ENNEAGRAM

Last, but not least, the nines! As a peacemaker, you tend to be easygoing and agreeable, so maybe boxing isn’t quite your speed. Your core need is to have inner stability and peace of mind. Some may say that yoga would be perfect for this (I would agree), but I think there is more to that!

This doesn’t mean you cannot get a great sweaty workout in! Finding peace can be in a long outdoor run, or even lifting in a gym where your headphones drown out the chaos around you. Whatever it may be, be sure to fulfill that peace of mind.

Jane is a type nine and this is her go-to workout with her GLUTE AND HAMSTRING EXERCISES I ALWAYS DO. Doesn’t have to be an easy workout to fit this type!

EXERCISING FOR YOUR ENNEAGRAM TYPE

Keep in mind not every characteristic of each type is going to exactly fit with your personality (you are the only you of course)! I do think, however, your personality makes you who you are, so why wouldn’t we learn as much about what makes you tick as possible!?

In case you were not convinced to take the test before, check out this link again to find your type. Also check out some of my favorite artists that dive deeper into enneagram personality types. Feel free to share their artwork, but please tag these small businesses in your reposts!

So with that in mind, use this information to choose the best method of exercise possible. Ultimately it is trial and error, but do whatever makes you happy and excited to exercise!

 

 

 

 

 

 

 

 

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How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

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Transitioning to Post-Athlete Life: Tips from a Former Athlete & Registered Dietician

Transitioning to Post-Athlete Life: Tips from a Former Athlete & Registered Dietician

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At the age of eight I started competing in my favorite sport, volleyball. I knew that I wanted to play at the Division 1 level someday. It was a dream that soon became a reality. Now that I am done playing it begs the question, now what? What does my post-athlete life look like?

I mean look at how happy I was? Just image working for something for 10 years. Doing it passionately for four years. And then it’s over. When you think of it that way I think it is easy to understand why it can be a challenge for so many people.

I found this book by registered dietician, Lauren Link titled “The Healthy Former Athlete”. Through this book she ventures into this post-athlete life. As a former collegiate swimmer, she can relate to this transition of being on someone else’s time to your own. This seems exciting, but to an athlete, this can be frightening territory.

Throughout the book she dives into what your new workouts will look and feel like. What your new diet will be like. And finding your identity outside of your sport. So, whether you are a former athlete, or just transitioning to a new phase of life, the tips in this book can be quite beneficial!

This post contains affiliate links. I make a commission when you order through one of my links, but there is no increase to the cost you pay.

5 Take-Aways from the book: The Healthy Former Athlete

1. Balance is key

There are a lot of things about being an athlete that require you to go all in. One thing Link emphasized in the book was whether it be working out or eating, balance is the best thing you can do for your physical and mental health. This is a page we can all take out of the book. Life is not about restrictive diets, 60 hour work weeks, or 2 hour “get thin” cardio workouts. Although there are weeks that maybe require more work, finding a balance makes for a happier and healthier life.

And balance will come in the form of stress management. Exercise is a great way to manage stress. As a former athlete you may be use to a level of intensity that is no longer stress reducing. Don’t try to workout for what you were you doing. Workout for what you are doing now. Maybe your hobbies are different, probably. Maybe the amount of time you have is different, definitely.

2. Nutrition is Complicated, Make it Simple

I know this makes no sense, but hear me out. Dieticians go to school for years to fully understand nutrition at each stage of your life. Likely, if you are reading this you are not a dietician. So, the best you can do is listen to the experts and the recommendations they give.

The recommendation is balance. Link gives a helpful chart below for normal meals. She even provides the USDA recommendations for the average person.

Post Athlete Food Plate Balance

Post Athlete Food Balance

Link discusses that the goal in nutrition is get to a point where you can listen to your body and follow intuitive eating, especially when it comes to timing. Start becoming more aware of what your body needs nutritionally and stick to a sustainable relationship with food.

You can also take a look at a recent conversation I had with another Registered Dietician, Elizabeth Kasparek. We talking about nutrition for beginners, but aren’t we just now beginning a new chapter? So we aren’t eating to be top level athletes anymore. How are we suppose to eat. Read this article for 3 tips you can start applying today!

3.  You’ll Only be Successful if You Have the Right Tools

Throughout the book, Link talks about creating a space where you are able to accomplish the things you want to. This means creating a schedule in which you fit workouts in and having the right things to feel confident walking in the gym. Here are mine!

JOGGERS | CROPPED JACKET | WATER BOTTLE | SHOES | BACKPACK | AIRPODS

Athlete's Essential Items For The Gym

You can also consider WHAT are you going to do for your workouts? As athletes we are trained well to listen to directions. Now that we have control over our exercise choices we may not know where to begin. Finding a program to follow can be extremely helpful. You can check out our series on circuit training or HIIT training as a place to start.

It also means stocking your fridge with the right foods and having the correct tools in your kitchen. Below are the ones Link suggests to start with as basics.

12 PIECE POT AND PAN SET | COLANDER | BAKEWARE | MEASURING CUPS AND SPOONS | MIXING BOWLS | CAN OPENER | BASIC KNIFE SET | CUTTING BOARD | OVEN MIT

Athlete's Essential Kitchen Items

4.  Stop Looking to be Perfect

This one right here is directly speaking to me. I am a textbook perfectionist. Often as a player I was reminded that I can’t do everything perfect (this confused me). So transitioning to real life full of uncontrollable events can be tough! This is a great reminder, however for taking care of ourselves. If we expect perfection, we will only fall short of our health goals. Follow the 80/20 rule (80% nutritionally focused, 20% whatever strikes your fancy) and find comfort in the wiggle room!

5.  Rely on Your Community

As an athlete who has had a permanent community my whole life, starting over can be intimidating. But I think the book does a great job of giving ways to meet people and ways to connect with your existing friends and family! This is a crucial part of making this large transition in your life.

Annie At College Graduation

Whether you’re a former athlete like me, starting a new job, or just looking to make a change in your life, the book “The Healthy Former Athlete” offers great insight into health, nutrition, and life. I loved this book as someone who is going through this exact transition and would highly recommend to any of my former athletes out there!

Get your copy of the book ➡️  The Healthy Former Athlete

How to Maintain Golf Fitness During the Off-Season

How to Maintain Golf Fitness During the Off-Season

The off-season is a crucial time for golfers to focus on maintaining and even improving their fitness levels. Staying in shape during this period not only helps prevent injury when the season resumes but also gives you a competitive edge. We are going to walk through...

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