Smarter Not Harder: Are You Overtraining?

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Javier Miller-Estrada
51 posts
http://www.www.www.www.igniteperformance.net/
Host of the Athlete Blueprint Podcast 🎙 | Physical Prep and Sport Movement Coach, CSCS | Co-owner of Ignite Performance

Smarter Not Harder: Are You Overtraining?

fitness
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How many of you have had a stretch where you hit the gym HARD everyday for , and seen minimal results? …Chances are, you were probably were overtraining. 

Overtraining is a problem….It has gotten worse with the proliferation of high impact, group fitness classes.  The idea that “more is better” and “no days off” is not true when it comes it fitness.  Overtraining can lead to injury and decreased results.  The good news is overtraining is highly preventable. All you have to do is listen to your body, and take these preventative measures. 

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How to Break the Habit Loop

Personal Development
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.  Understanding where habits come from is the first step to changing them.  And to understand that, we must understand the habit loop.  The habit loop is the basis behind all habits that we have.  All habits good or bad, are driven by a craving, and follow these 3 steps.

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My 3 Favorite, Perspective Altering Books

Personal Development
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I’ll admit it…In high school (and in college if we’re being honest), I absolutely hated reading.  Maybe it was my ignorant youth or simply laziness, but nothing sounded worse than reading for pleasure.

Well fast forward a decade or so, and I consider myself a book connoisseur.  Call me old fashioned, but there is nothing like a good book to stimulate the mind.  A book takes us in places that visual arts simply cannot.  

I consider the following the books some of the most important ones you can read.  They are all entertaining, and all 3 have positively affected my life…Read them and prepare to have you mind blown!

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Baller, Boss, and Bad*** Coach: My Interview w/ Sam Ostarello

fitness, Personal Development
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One of my goals with Ignite is to become a network and resource for like minded professional.   A resource for coaches and fitness professionals who are doing great work, and pushing the industry forward. ….Today, I share my conversation with Sam Ostarello.  I met Sam earlier this year at the Complete Speed and Power Summit in California, an event put on by Athletes Acceleration. 

Sam is a performance coach based Based out of San Diego.  Sam services primarily athletes and also is a basketball skills trainer.  Sam and her company, Elite Performance  have quickly become one of the go-to names for sports performance training in the area.

In our conversation we explore Sam’s experience traveling the world playing professional basketball, her philosophy on training female athletes, and some of the habits that make her successful…Without further adieu ladies and gentlemen, my conversation with Sam Ostarello!

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How to Become a Better Performer

Personal Development
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Ever heard of the term performance coach?..If not, its ok.  It is a relatively new  term. As a performance coach, my objective is to help my clients achieve their goals, and perform at the highest level possible. 

Often times the word “performance” is reserved strictly for high level athletes, but when you think about it, we all have an expectation to “perform” every day.  Whether at work, school, or the gym, we all have certain tasks or roles that we are expected to fulfill.  

In order to perform at your best, you need a strategy.  This can’t be something you haphazardly attempt to do.  You need a plan and I’m here to give it to you.

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3 Things You Should Always Carry in Your Gym Bag

fitness
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You can tell a lot about someone by whats in their gym bag…how prepared they are. What type of exercise program they’re on.  How funky their gym shoes are…

Your gym bag is a sign of preparation.  Being prepared for a workout is kid of like being prepared for a test, or a game. The better the prep, the better the result.  This is especially true for people who travel a lot, and live life on the go.  Whether you’re at home, or on the road, having these items will prepare you for anything that comes your way.

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Inflammation Nation: How to Reduce Chronic Inflammation

nutrition
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In the 80’s and 90’s it was cholesterol.  A couple years ago it was gluten.  Now, we have a new public enemy #1 in America…Inflammation.

 Inflammation has quickly become public enemy #1 among health care practitioners.  Inflammation has been around forever, but is now finally being understood was one of the leading causes of disease.  Chronic inflammation can lead to everything from acne, to neurological disorders (YIKES!!).  As daunting as that may sound, there are many ways to help prevent inflammation from controlling your life.  All we have to do, is clean up our diets little bit, and move a little bit more.

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3 Effective Ways to Improve Back Posture

fitness
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Is it me, or is posture getting worse these days?…I might be a little biased, but it seems like a good portion of people I see have what I call “Mr. Burns posture”.  If you grew up in the 90’s, then you’ll know exactly what I’m talking about. If not, then please scroll down the page.  Oh that sexy rounded back look!

Tight thoracic spines (upper back)  are everywhere these days. I see them all over the street, and all over the gym.  From little old ladies, to bros that spend too much time on the bench press, its a problem….Well today, that all changes! We are going to dive in and look at why we have this problem, and some exercises to fix it!

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Productivity Hack: Disconnecting From the Grind

Personal Development
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For a long time in my life, I would have told you the I believe in that quote, and I still do.  But I never really practiced it.  I’m sure there are many of you out there who are just like I was…  Knowing that disconnecting is beneficial, but not actually putting it into practice.  In the past few years, I’ve tried to change that.

Recently, I went on my very first camping trip.  It wasn’t always easy for me, but needless to say, it opened up my mind.   From the outside perspective, disconnecting can seem like an unproductive, and wasteful use of time.  After all, its all about THE GRIND right?

Well I’m here to tell you that disconnecting is a great use of your time.  It can change your perspective, improve your health, and ultimately make you more productive. 

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Mindset Monday: Fear is an Illusion

motivation, Personal Development
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FEAR…It’s one of the most powerful emotions we can experience.  It’s something that has affected us all at one point or another.  Fear can affect how we think, what we do, and even how we choose to live our lives. 

But I’m here to tell you today that fear is an illusion.   Its something that we perceive to be there, but it often isn’t. Be sure, that fear is a formidable opponent.  After reading this today, you will be equipped with a powerful tool to help you face fear head on.  Fear can be defeated.  But the first step, is understanding your opponent.

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