Simple Key Takeaways In Movement That Even Olympians Use
We may not all be Olympians, but that doesn’t mean we can’t find what it means to be our best self.
With the 2024 Paris Olympics in full swing, it’s amazing to see the top 1% in the world do what they are best at. They are professional movers. Not only do their bodies have to be in top shape, their brains do too. In my head, it’s all the same thing. Why? Because your brain is your body. Vice versa.
It is crucial for high level athletes to protect their mental health in order to become their best selves.
Mindfulness is important for any body and every body.
As most of you know, I was a ballet dancer. In “my prime”, I competed in numerous international ballet competitions. I won Gold and Bronze, 1st and 3rd (Never 2nd place now that I think of it!) and qualified for the Final Round, being in the top 25 in the world.
Do you want to know what I remembered the most? (Not the awards.)
My debilitating mental health.
Countless hours of training, injuries, frustrations in doing my variations time and time again, to make sure my performance was perfect. You may have a similar story if you ever did something with that much intensity.
Focusing on mental health is one of the most important things that you do.
Whether you are a professional athlete, or someone moving to keep your body like a well-oiled machine, there are some key takeaways to remember; whether you go to the gym, take my classes, do a sport, or cross train.
1. Find your sweet spot
How often should I move to get the best results?
No one can answer that but you.
The secret formula is something you have to figure out on your own. (Great, right? I know it’s easier to be told what to do!)
Here’s the reason why:
Everyone’s body is different. One person may find the most physical and mental benefits by exercising 5 times a week. Some, once a week. Some may do small things daily and one big thing weekly. There’s many different variables.
If you’ve ever heard of the term “minimal effective dose”, it’s typically referred to in a medication setting. What is the least amount I can take to give me the results I desire?
There is a “sweet spot” in moving: work too little, and you won’t get results. Work too much, and you can be prone to injury and may also decline. Everyone’s is different.
This all comes down to knowing yourself. Learn to read your body, and then trust it. Vary your workouts and intensity. It’s best to start small, and work your way up.
When doing a specific exercise, 3-5 reps is enough for your nervous system to kick in and make a change.
3-5 reps 3-5 a day is another great option for those looking for more specific numbers.
It’s good to move a little bit everyday (even a morning stretch or walk) and get your heart rate up 2 times a week.
Do you prefer routine? Make a routine. If you are more spontaneous with your activities, that’s okay too.
2. Focus on movement quality.
Every second of every day, your brain filters about FOUR HUNDRED BILLION signals of input. Every. Single. Second. That’s a LOT of information.
This photo shows the general path that the brain takes to filter input. Starting from the “old brain”. This is where involuntary movement lives, like digestion and breathing. Signals then filter towards our “new brain” where our sensory and motor cortex lives. It eventually filters to your frontal cortex, where your decision making area lives.
Your brain’s job is to filter these incoming signals by asking these questions:
Is it safe?
Is it important?
The signals filter and filter, until reaching your frontal cortex, where only about 7 (+ or - 2) signals arrive. From 400 billion signals to 7. This is your conscious thought.
Knowing that, there IS such a thing as mindless movement. As Dr. Eric Cobb says, “Mindless movement gives mindless results.”
In many ways, you can’t always choose what thoughts pop in your head, but you can choose what to focus on.
When your muscles burn, notice it. When your breath falters, notice it. Be mindful and create quality in your movement.
By putting signals into conscious thought, your brain will adapt to what’s important.
3. Rest
Neurosplasticity is a word I will mention a LOT. It’s one of my favorite things about the brain. Neurosplasticity is your brain's ability to adapt and rewire until the day you die.
Neurosplasticity occurs during deep rest and sleep.
In other words,
Your brain changes during rest, NOT during the workout itself.
This is a simplification, but that’s all you need to remember. The same thing goes for muscles.
The cool down is just as important as the activity itself. If you’re interested to read more of the science behind this, read this.
A study I heard about: (Which unfortunately I CANNOT find!!! So, please don’t take my words as fact.)
One group of football players were given 5 minutes of rest after practice. This was sitting in the locker room, closing their eyes, and finding stillness and breath.
Another group was not given a 5 minute rest after practice.
The group who had a 5 minute cool down improved more in overall strength, stamina, and mental clarity in future practices than the ones who didn’t. (If anyone knows of this study, please send it over!)
4. When in doubt: Slow it down and make it smaller
There is such a thing as bad movement.
If you don’t particularly know how to do a certain exercise, slow it down, and/or make the movement smaller. Start somewhere, and work your way up from there.
Not feeling it where you’re supposed to?
Your muscles may compensate because that muscle group isn’t used to being worked, or you may not have the correct alignment. This could be an instance where you ask a teacher for their input.
Fun fact: Just as your muscles can compensate, your brain can too. It is possible to completely remove parts of the brain with a specific role, (ex: hippocampus for memory) and the other parts of your brain will shift and share “roles” to “pick up” the lost work. Team work makes the dreamwork, I guess!
5. Five minutes is better than zero
Even 1 minute is better than zero. This applies to anything that you do to benefit your wellbeing. 1 minute of walking is better than zero. 1 minute of focusing on your breath is better than zero.
Sometimes, you just have to start.
Before I go…
Olympic Athletes Use These Mindset Tricks- You Should Too
It’s WebMD, but still a good read!
What did I miss? You tell me!
I’ll leave you with one last thing. These newsletters are for YOU! Please don’t hesitate to reach out by DM, or comment on this post to let me know your thoughts. Discussions are welcome :)
See you next time -L
