Coach's Corner

Peace! Thank you for being patient while I was gone last week. I was working on something for you all and I'm hella excited to share it: The Everyday Athlete website is now live! Check it out and let me know how I can improve it to serve you as an Everyday Athlete. Also, if you want to set up some time to talk to me about your wellness journey, book an appointment with me here. My hope is that this website can be our virtual home to learn and interact with each other. Enjoy!

Exercise

Sometimes, you just need to take a second. This week, we're going to prioritize rest and recovery. If you can, take a local yoga/pilates class or find a routine you like virtually. I recommend the Nike Training Club app for any virtual training sessions. If you want to do anything exercise related, you can do a total of 90 minutes of cardio this week but that's it! Your body needs rest and we're about to turn it up in March so be prepared!

Nutrition

Protein helps our body recover from the stress we put on it through exercise. Prioritize protein in your diet this week, as well as making sure you're consuming adequate amounts of fluids. Plain water is great, but you may also want to consider including a beverage daily that has electrolytes in it as well. If you ever feel like water is not doing the trick, your body may also need some sodium. Sports drinks are a great way to replenish sodium and electrolytes!

Everyday Goals

Want to experience a full week on the EA App? All you gotta do is complete the Everyday Goals I set at the beginning of the week. Once you've completed all the goals daily from Monday to Friday, book a consultation with me and we'll design your week long plan!

• 6-8 hours of sleep per night
• Consume electrolytes at least once per day
• Stretch for 20 minutes

Free Game

If you've ever been around me, I've probably told you at least once that you should stretch. You've probably also heard me recommend working on your breathing as well. That's because the two are connected! In fact, it's one of the core principles of yoga.

I was with one of my fraternity brothers recently and he told me that when he was younger, he noticed that when he took a deep breath and exhaled, he could go deeper into his stretches. That's because breathing in and out deeply helps our muscles contract and relax into deeper stretches.

Let's take the traditional "reach down and touch your toes" stretch. First of all, you should let gravity take control with this stretch. Instead of forcing your way down, allow your body to hang and over time you'll go deeper. But if you want even better results, try taking a deep breath inward. You'll notice that you'll lift up a bit, but when you exhale, you'll fall deeper into the stretch. This works particularly well with this stretch because our back contains a lot of muscles that we use to help with the process of breathing. So, try this: hang for 30 seconds, then take 10 reps of deep inhales and exhales each. You'll feel a nice release in your back and be ready to take on the day!

Everyday Tunes

Music has always been an important part of my life. Whether it's to get me hyped up or to calm my nerves, I lean on music to help regulate my thoughts and emotions. Every week I'll share some of my favorite tunes that I listen to; let me know what you think of my playlist and share some of your own favorites!

​Wiz Khalifa - Kush & OJ​

Man, I didn't appreciate Wiz when I was younger. Admittedly, when he was first out I was in a place where I was judging marijuana use and I wanted more upbeat hip-hop. In my older years (haha), I appreciate softer music that just makes me feel good. Check it out on a lazy Sunday where you just want to appreciate the sun and all the work you've done in the past week.

Make the Team

Want to take the EA experience with you to the gym and the kitchen? The EA app makes prioritizing your wellness simple with individualized workout programs, exercise tutorials, a nutrition tracking tool, and more. If you have questions, let's talk about it!