We’ve all had a bad race — or one where we finished just off the podium — and come into the final stretch already feeling defeated. Most of us can admit to shedding a tear or two in frustration as a result. After all, we can’t win every single race. When it comes to dealing with failure like a boss, Simon Marshall, PhD, and co-author of the recently released sports psychology book “The Brave Athlete: Calm the F*ck Down and Rise to the Occasion,” offers some words of wisdom.
TAKE TIME TO GRIEVE
It’s not that you should smile and move on after your race didn’t go according to plan, Marshall says. It’s completely reasonable to take time to wallow. “When it just happened, it’s very raw, and the worst thing to hear is ‘there are plenty of other races,’ that kind of thing,” he says. “Understand your feelings, and don’t judge yourself for them.” If you feel like you let yourself down, explore that — with a sports psychologist, a friend or in a journal. “You can be in a funk, you can have some time to grieve that perceived failure,” he adds. So wallow away — then, get over it.
DON’T IMMEDIATELY TRY TO FIX THINGS
It’s our tendency to start planning our next race, or deconstruct what went wrong in this race, when we have a bad day. Taking a minute to jot down notes for things like gut issues with sports drinks, or a pain in your pinky toe is absolutely fine, but don’t let failure cloud your perception of your training and next races on the calendar. Think of it like being a little tipsy after a party: It’s not the time to call your ex, just like post-race isn’t time to completely overhaul your training or sign up for a race the next day. Take some time until you can be objective about your training and calendar before making changes.
READ MORE > YOU RAN YOUR GOAL RACE, NOW WHAT?
DEFINE WHAT “FAILURE” MEANS FOR YOU
“We have a lot of different voices about what failure is, and we need to figure out where they’re coming from,” Marshall says. That might mean we’ve grown up with a parent who told us second place was the first loser or maybe it’s from just missing that Boston Marathon qualifier by seconds. Maybe we used to finish on the podium at every race, and now, we’re finishing outside the top 10. The problem with any of these versions of failure is simple: We can’t control what the other people are doing any given day. Marshall reminds clients that their competitors are outside of the realm of control and because of this, setting goals like “podium in my age group” are unfairly weighted, depending on the strength of the field.
NOW, REDEFINE IT
“You had a bad run. That doesn’t mean that you as a person are a failure,” Marshall says. We tend to internalize outward failures, and that damages our psyche and sporting career. Marshall measures success with a simple question: Did you go out there and race to the best of your ability on that given day? This doesn’t mean hitting your PR, it means giving your all, which may not be PR level that day. It’s a lot more fun to consider all of your races successful than it is to consider all but a select few as failures, right?
READ MORE > WHAT’S A PR? AND WHY YOU NEED ONE
FORCE YOURSELF TO CHILL
Marshall has a client who he actually forces to ‘fail.’ He sends her to races and instructs her to start a minute or so back from the pack — i.e she waits 60 seconds after the race start of a 10K — and then to start and finish as hard as she can. This way, he’s removed her expectations about winning (and, really, her ability to do so), and she can be freer in her run, taking risks and relearning the joy of simply racing and passing through other people in the field. So, if you find you can’t enjoy the competition because you go crazy at the prospect of failing or you’re freaking out about not making it to the podium, consider starting from the back and not allowing yourself the chance to win, just to remember the feeling of simply “racing.”
Whether you succeed or fail, the biggest thing you’re probably not doing is taking the time post-race to really feel those feelings and embrace that race day, rather than planning what’s next. “As humans, we’re seekers,” Marshall says. “No sooner is something over, we’re looking over the horizon at what’s next, how we can go better, go faster. But we need to wallow in our successes and our failures. That’s what mindfulness means: looking at what you’ve accomplished, and taking the time to appreciate it and enjoy it.”
Yoga Exercises For Beginners
The following article will discuss the different poses that beginners can practice. These include Cow Face, Fish Pose, and Plank Pose. You will also learn how to breathe through challenging poses like Utkatasana. These poses are perfect for beginners to practice opening the body and breathing through challenging positions. For more information, check out the article. And stay tuned for more articles about yoga poses for beginners! Enjoy! Here's a quick overview of the most popular poses.
If you have limited neck strength or mobility, you may need a head support while in the Fish Pose. A thick, folded blanket placed under the head will help keep it from collapsing and straining. Another option for a beginner is to keep the head upright and stretch the neck, not the shoulders. You can also modify the pose by lowering the chest and lifting the arms away from the body. Then, slowly lower the head.
If you have not tried Cow Face Yoga Exercises yet, now is a good time to do so. This pose stretches the shoulders and stimulates good posture. Especially good for people who spend much time sitting in front of a computer, Cow Face is a great way to release tension in your shoulders, upper back, and middle back. To begin this yoga exercise, start by bending your elbows. Next, extend your right arm and left elbow over your head. Your hands should be clasped together in between your shoulder blades.
If you're looking for an easy yoga exercise for beginners, plank pose might be the right one for you. This pose works the entire body, not just your legs. As with any yoga exercise, plank pose requires a lot of focus and positive self-talk in order to succeed. In fact, a man who held the world record for the longest time in plank is Daniel Scali. He held the pose for nine hours, thirty minutes and one second in 2021. Even a minute in a plank can be hard, but the longer you hold it the more likely you are to become strong and fitter.
This backbend poses gently stretches the spine and arms while the torso remains stable. It is a good yoga exercise for beginners because it requires a shift in weight from front to back. You also have to lift your chin and lengthen your ribcage, which are essential to achieve the correct alignment. Try this yoga exercise for beginners and you'll soon feel the benefits! Once you have mastered this yoga exercise, you can advance to more challenging versions of this classic pose.
One of the most basic poses in yoga is the trikonasana. It can be a good warm-up exercise. It strengthens the chest, hips, and lower back. It can also relieve lower back pain. You should hold this posture for twenty to twenty-five seconds before releasing. This yoga exercise is beneficial for beginners and experienced yoga practitioners alike. To learn how to perform this pose, follow these instructions.
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8 Reasons to Try Indoor Rowing
As outdoor workouts become relegated to the weekend and your body requires a reprieve from repeated long rides or runs, a fresh training method could become a welcome change to your training schedule. Enter: indoor rowing.
As the heir apparent to the reigning king of group fitness classes, indoor cycling, indoor rowing is poised to become the country’s newest workout obsession, as rowing studios continue to pop up throughout the country.
If you’re looking to supplement your training regime, consider this full-body workout. Here are eight reasons you should try indoor rowing:
1. It Burns a High Amount of Calories
Harvard Medical School states that a 155-pound person rowing at a vigorous pace can burn more than 600 calories per hour. This is on par with mountain and BMX biking.
2. Rowing Removes Muscular Failings
“Endurance runners and cyclists tend to have many muscular deficiencies that lead to repetitive stress injuries,” says Richard Butler, a UCanRow2 Concept2 indoor rowing coach at Mecka Fitness in Pittsburgh, Pennsylvania. He believes rowing can offset this propensity. “When we row, we use more than 86% of our muscles. [It’s] tough to have deficient muscles using that many muscles.”
3. Rowing Circumvents Compensation
“While running and cycling, it is also very easy to become quad-dominant (overusing your anterior muscles),” says Dustin Hogue, interval studio director of Studio Three in Chicago. “Rowing counteracts this by engaging the posterior muscles of your body: the hamstrings, glutes and back. This helps avoid compensations.”
4. It Burns Fat
In a study published in the Scandinavian Journal of Medicine and Science in Sports, which compared fat oxidation in rowing to cycling across a range of variables — including exercise intensity, mode and recruited muscle mass — rowing beat out cycling. This was specifically due to the greater recruitment of larger muscle mass on the ergometer.
5. It’s a Two-For-One Workout
Rowing works both the upper and lower extremities in synchronicity. “It’s one of the true full-body workouts,” says Butler. He says when done properly, in one continuous movement, athletes use their back, arms, legs and core.
6. There’s a Meditative Component
According to UCanRow2, an organization with a mission to bring rowing to people across the U.S., rowing indoors keeps the mind centered and helps relieve stress as you get into a rhythm with each stroke.
7. Classes Teach You Proper Technique
Most people have either never rowed or row with incorrect, gawky posture — curtailing rowing’s proper returns. But participating in indoor rowing classes diminishes the inelegance and instructors help you perfect your position. “That awkward feeling of not knowing how to do a move is minimized,” says Butler.
8. It Decreases the Risk of Injuries
For those who recently suffered an injury and feel a little apprehensive getting back into high-impact sports (like running), but feel ready to get back into cardiovascular shape, rowing is a favorable alternative. “Running causes a great deal of stress on the leg joints, so rowing is perfect for avoiding injury while endurance training,” says Butler.
As with any group fitness class, rowing classes vary by studio and instructor. “A typical rowing class at Studio Three pairs bursts of short, anaerobic exercises, with active recovery periods and weighted resistance training,” says Hogue. “Athletes perform a series, or distance or timed pushes on the rower along with multi-joint strength movements off of the rower.” At ROWFit by Mecka Fitness, Butler teaches authentic, crew rowing techniques to increase endurance and train all major muscles. At the popular Row House NYC in New York City instructors encourage participants to row in sync with each other, simulating a real crew team.
Whatever class you choose, all indoor rowing classes focus on providing low-impact, high-energy workouts, helping you elevate your heart rate and building strength as a complement to any endurance training regime.
If you’re interested in indoor rowing, you can find a certified instructor at UCanRow2 and even become certified yourself.
Daily Deliberate Practice
Anders Ericsson has written an excellent book PEAK: Secrets from the New Science of Expertise. Ericsson’s research contributed to the common recited 10,000 rule.
If you’re not familiar with it, Malcolm Gladwell interpreted Ericsson’s research and suggested people need to accumulate 10,000 hours to become an expert.
Ericsson, however, says,
“[T]he key thing that people have misinterpreted is that it’s not just a matter of accumulating hours. If you’re doing your job, and you’re just doing more and more of the same, you’re not actually going to get better.” (source)
Ericsson instead says the missed element is something he calls “deliberate practice.” As fitness experts, this idea should resonate with you.
Imagine a client who wanted to get healthy and strong, but they kept repeating the same exercises done incorrectly. If they reached 10,000 hours without hurting themselves, would they really have improved? They may even be in a worse position long term.
Ericsson says, “Purposeful practice is all about putting a bunch of baby steps together to reach a longer-term goal” (p. 15).
An Interview with Anders Ericsson
Check out this interview with Ericsson below:
6 Tips for Incorporating Deliberate Practice Into Your Business
As you think about how deliberate practice might apply to your business, we wanted to share a few tips:
Incorporate practice into daily work life – The first step in applying deliberate practice into your business is to schedule it into your daily work life. You’ll never make progress if you don’t set aside regular time. Get out of your comfort zone – If you only practice what you’ve always practiced, you’ll never grow. That’s true when you exercise and it’s true in your business. If one of your clients only wanted to exercise their biceps, you’d firmly explain that’s not a smart way to exercise. Seek immediate feedback – A core component of deliberate practice is seeking immediate feedback. That might mean seeking out a business mentor or taking an online course where you have access to an expert for a new business tactic. Don’t keep practice something that you can’t get feedback on and don’t know if you’re doing correctly. Learn from others, particularly experts – The best way to become an expert is to learn from one. That might mean reading a book like PEAK: Secrets from the New Science of Expertise, taking a seminar, going to a conference, or seeking a new certification. Our digital world provides us hundreds of ways we can learn from experts. Build mental representations – “A mental representation is a mental structure that corresponds to an object, an idea, a collection of information, or anything else, concrete or abstract, that the brain is thinking about.” (source). Many people use this form of learning in school but stopped using it as they transitioned into the business world. It can be a tremendous tool in your deliberate practice. Focus – Deliberate practice requires your full attention, so set aside a specific amount of time and remove distractions. If you’re new to this idea, read more about the Pomodoro Technique.
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