You may be thinking why is a chiropractor turned endurance coach reminding you to take your meds? Well, in this case, it is not the kind of meds you are thinking about but rather MEDS, all caps. So you say what does that mean, well I am here to help you out.
MEDS is the acronym for:
Mind
Exercise
Diet
Sleep
My athletes hear me talk about the cornerstones of athletic training and MEDS pretty much sums it up. As we begin a new year with a focus on 2024, I thought it appropriate that we remember this little acronym to help us as we move along our athletic journey.
To better understand what we mean let’s take a look at each cornerstone on its own.
MIND
Life is stressful, there are no two ways about it. Add in training and everything going on in the world right now, and it can get even more stressful; so taking care of your mind is as important as taking care of your body. Spending a few minutes each day nurturing your mind through meditation, being mindful of the moment, and practicing gratitude for all things can go a long way to help with stress reduction, improve focus, and aid in overall relaxation. It does not have to be a lot; 5-10 minutes a day is all it takes. For those times when we need a little extra help with focus, be it a tough interval session, a big presentation, or taking a test, there are a few supplements out there that can help. I like Spark, from True, which contains caffeine (True Spark), or Brain Drive from Momentous, without caffeine (Momentous Brain Drive) to improve focus and reduce mental fatigue. You can also try one of our TEC partners Goodphyte, which helps with focus and mental clarity, among other things. (use code thomascoaching10)
EXERCISE
This is pretty much a given for endurance athletes. We train/exercise and we do it a lot, but the key is consistency above all. A little each day is much better than a whole lot once in a while. If you are not a TEC athlete, feel free to reach out to us for a no-pressure chat about how to integrate exercise into your already hectic life and we can also share our approach to training and racing.
DIET
Diet is another key element in the TEC philosophy. You cannot exercise away or cheat a bad diet. What goes in is what comes out in performance, awareness, focus, and overall achievement. Eating clean, timing carb intake properly, and reducing the intake of processed foods are all stepping stones to improving one’s diet. While it can be a struggle in the beginning, it gets easier, trust us. If you need a little help, again we’re here to help, or our friends at FUEL.IN to help dial in your nutritional requirements to perform your best in training and racing.
SLEEP
This is an oft-ignored, but essential component to athlete performance. Sleep is where true recovery occurs and, in conjunction with a healthy diet, allows for athletic gains to take place. For you to perform at your best, you must prioritize sleep, ideally 7 to 8 hours per night. It is imperative to develop a solid sleep routine, such as limiting exposure to electronics 1 hour before bedtime, limiting caffeine intake in the afternoon and evening, sleeping in a dark and cool room, and using sleep apps with stories or meditation to facilitate deep and recuperative sleep. If you need a little help with sleeping, a magnesium supplement can be of great assistance. Our favorite products are from True and Momentous (True Zinc/Magnesium, or Momentous Magnesium) For a little extra help, here are some additional supplements to assist your sleeping (True Zenn or Momentous Elite Sleep).
Winners are those who have mastered these fundamentals and incorporated them into their lives. Thus, remembering Your MEDS will help secure your health, improve your well-being, and improve your athletic excellence.
If you have any questions regarding this topic or any other aspect of the multisport lifestyle, please do not hesitate to reach out to us and we can schedule a time for a chat.
