Beat Burnout and Enhance Your Performance as a Coach – Dr. Erik Korem, AIM7
Beat Burnout and Enhance Your Performance as a Coach Dr. Erik Korem joins us again with some eye-opening data as well as simple, practical ways we can enhance our performance as coaches while remaining physically and mentally healthy in a demanding profession. -Stress Fallacies -Build capacity to adapt t more stress -Stress is the gateway to growth -Mental and physical stress is one input -The price to be paid for stress 5- Pillars to build more capacity -One behavior that everyone should engage in -Effects of lack of sleep’ -Sunlight -50 times less effective through window- must go outside -Sit on porch - cold exposure in am same effect as cold bath -Imbue sunlight - outside -20 minutes per day can be 5 min at a time -Do it frequently throughout the day -Do it for 2 weeks Sleep -Restore and regenerate -The brain’s detoxification system -7-9 hours -3 key behaviors Caffeine -Caffeine 4 cups of coffee per day -Can improve longevity -Delay it Not 1st thing in the morning it spikes cortisol -Then 2 hours -Not after 6 hours before bed time Mental Fitness -Be consciously present and process info without bias -Attention is the currency of performance -Myth that best in the world do not feel pressure -Cyclist Shift attention to feet in clips -Rumination Mindfulness -Learn to control your attention -Train mindfulness -8 week study - 8 weeks of mindfulness 30% reduction in anxiety -Helps you adapt to stress -5-10 min 4-6 times per week -10 min per day can radically improve ability to adapt to stress and executive functioning -Attention is the currency of performance -Rumination Exercise -Exercise training improves general stress resilience -Toughening effect to stress -2 types everyone needs to do -Aerobic -Resistance training -Stats -Moderate 150-300 minutes week -Reduce all cause mortality by 25% -Walking won’t get it done -75-150 min of vigorous -Moderate above 60% max heart rate -Vigorous hit 20 seconds rest 40-60 -1::2 ratio vigorous vs moderate -Doesn’t have to be compound -Upper/lower strengthening -45 min 2x per week min -Aerobic with resistance reduces all cause mortality by over 30% Nutrition -Anti-inflammatory diet -Repair tissues and lower systemic inflammation which causes disease -Effective means of Reduce depression -Impacts testosterone significantly -Outside of grocery store -Rainbow every day -Nuts and seeds -Recommends ti Everyone high quality fish oil -Brain health and improvements in mood -Multi colored Vegan -Key issue getting adequate protein -Key amino acid - leucine -Supplement with leucine -Maintain or build muscle -Protein powder Community -Kill your clone -Assume a new identity Related: https://soundcloud.com/user-804678956/avoid-the-first-game-conundrum-erik-korem-former-director-of-sports-performance-houston-banners https://soundcloud.com/user-804678956/prcatice-scripting-to-get-ready-for-week-1-erik-korem-former-director-of-performance-houston-texans https://soundcloud.com/user-804678956/erik-korem-director-of-sports-science-houston-texans
On May 2nd, listeners of Coach and Coordinator Podcast will be eligible to skip the waitlist, join AIM7, and benefit from the life-changing lessons that AIM7 will teach you.
Sign up for this exclusive opportunity: https://www.aim7.com/coach-and-coordinator-podcast
Learn more about your ad choices. Visit megaphone.fm/adchoices
Create your
podcast in
minutes
It is Free