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Healthy Mindset 12





Chapter 12: Eating Right, Staying in Shape, and Getting Rest

It can be tough to maintain a balanced lifestyle. Juggling work, family, and social obligations can be a challenge, but it's important to make time for yourself too. To maintain a healthy mindset, you have to eat right, stay in shape, and get enough rest.

The Importance of a Balanced Lifestyle When it comes to leading a healthy life, balance is key. That means striking a balance between work and play, between rest and activity, and between healthy and unhealthy habits. It can be easy to let one side or the other tip the scales, but when everything is in balance, we feel our best. A balanced lifestyle includes plenty of physical activity to keep our bodies strong and promote cardiovascular health, but it also includes enough rest and relaxation to allow our bodies to repair and recharge. Eating a balanced diet is important, too, ensuring that we get the nutrients we need to function at our best. And finally, maintaining a healthy mental state is essential for overall well-being. When all of these aspects are in balance, we can lead happier, healthier lives. Maintaining a healthy mindset is essential for leading a healthy lifestyle. When our minds are healthy, we're better able to make positive choices for our bodies and our lives. A healthy mindset allows us to stay positive and motivated, even when things get tough. It helps us to set realistic goals and stay on track, and it gives us the strength to make healthy choices even when we're tempted to veer off course. If you're looking to live a healthier life, remember that balance is key. Eating right, staying active, and getting enough rest are all important parts of leading a healthy lifestyle. And don't forget the importance of a healthy mindset!


Use a Mind Map The Hartman.Academy Mind Map is a great tool for athletes of all ages to plan out their goals for mental toughness, physical health, and nutrition. Filling out the numerous fields may seem overwhelming at first, but it is actually fairly simple to complete. The main branches on the mind map are labeled with the different aspects of athletic preparation, while the sub-branches provide more specific details. For example, under the branch labeled "Nutrition," there are sub-branches for "Pre-game Meal," "Supplements," and "Hydration." By filling out the various fields, athletes can develop a comprehensive plan to help them achieve their goals. In addition, the mind map can be used as a reference point throughout the season to ensure that athletes are staying on track. Ultimately, the Hartman.Academy Mind Map is a valuable tool that can help athletes of all ages visualize a plan for success. There are three main topics in the Hartman.Academy Mind Map: mental toughness, physical, and nutrition. Under physical, you may write “exercise” as a subcategory. Under mental toughness, you may list “visualization techniques” and “positive self-talk” as subcategories. Lastly, under nutrition, you may list “drink more water” and “choose healthy snacks” as subcategories. The great thing about a mind map is it’s entirely personal, and there is no right or wrong way to fill it out. The Hartman.Academy Mind Map is essential for all athletes as it creates a plan while minimizing stress and maximizing success on the court, fields, etc.


Mental Toughness Mental toughness is often said to be the key to success. But what exactly is mental toughness? And how can it be developed? Mental toughness can be defined as the ability to remain focused and motivated in the face of adversity. It is about bouncing back from setbacks and having the grit and determination to keep going even when things are tough. So how can mental toughness be developed? One of the most important things is to have a plan. Having a plan gives the mind something to focus on and allows for adaptation if a roadblock occurs. If this happens, the mind needs to be ready to face the challenge and overcome it by being mentally prepared and tough.


Eating Right

Nutrition is often the most overlooked aspect of health for athletes, as there are numerous players who do not properly pay attention to what they consume. Eating right is about more than just consuming the right nutrients. It's also about creating a healthy mindset. When you make healthy food choices, you're sending a message to your body that you're ready to treat it with respect. Eating right isn't always easy, but it's worth it when you see how much better you feel. When you have more energy and feel less sluggish, it's easier to stick to your workout routine. You'll also find that you have an easier time concentrating and making healthy choices throughout the day. When filling out a mind map, it is crucial to think of possible ways to fuel your body before a game, practice, or tournament in order to reach your maximum potential. When you eat healthy foods, your body gets the nutrients it needs to function at its best. Eating a balanced diet is important for overall health, and when you fuel your body with nutritious foods, you're doing your part to keep it running smoothly. The benefits of eating healthy foods are many, and they include:

  • Increased energy levels

  • Improved concentration

  • Better digestion

  • Stronger immunity

  • Healthier body

  • Healthier mind

  • Reduced risk of developing diseases What does your typical daily food intake look like?

What is your motivation behind adopting a healthier lifestyle?


Cheryl Buckley, MBA, MS, RDN, LDN, CDN, IFNA COT, is a licensed Registered Dietitian, Food and Nutrition expert dedicated to improving both health and wellness standards within her community. Her personal health journey is what led her to practice Holistic Nutrition. At the age of 30, she suffered from migraines and was diagnosed with an autoimmune disease. She was not happy with the western medicines' approach of just medicating her without getting to the root cause. As a Nutritionist, Cheryl did research and found a practice called Functional Nutritional Medicine – also known as Holistic Nutrition. As a nutritionist, she was intrigued by how the whole-body approach could heal her from the inside out. Cheryl went on to study this practice and became an anti-inflammatory RD who specializes in gut health and immune support using a Mediterranean plant-based diet. Holistic nutrition focuses on addressing the root cause of your health troubles rather than just masking your symptoms with medications. The first part of the healing process is to remove any obstacles to good health that you may be facing. Please consult your physician before beginning any meal plan found in this book or any referenced site. Mike Hartman, Hartman.Academy, Echo Net Media, Inc., or any of its affiliates are not responsible for any issues that may result from meal programs from this book. It's important to review each meal program with your physician or a nutritionist before beginning to ensure they are all completed with proper form.

Carbohydrates Carbohydrates are the body's main source of fuel and should make up 45- 65% of your daily caloric intake. Carbohydrates are critical for optimum performance because they are easily converted to glucose, which is used by the muscles for energy. If carbohydrate stores are depleted, blood sugar levels drop and exercise intensity declines.

To maintain optimal carbohydrate stores, eat high-quality carbs prior to exercise and during exercise lasting longer than one hour. During shorter or moderate-intensity exercise, your body can burn fat for fuel; however, you will not be able to perform at your highest level. Therefore, it is essential to consume carbohydrates both before and during exercise to maintain blood sugar levels and exercise intensity.

Recommended daily carbohydrate intake: When it comes to carbohydrate-rich foods, the Glycemic Index (GI) is a helpful way to rank them according to how they affect blood sugar levels. Foods with a high GI score are more likely to cause a spike in blood sugar, while those with a lower GI score have a less pronounced effect. This is important for people who are trying to manage their blood sugar levels, as well as for athletes who need to maintain energy levels during exercise. In general, very light training programs (low-intensity or skill-based exercise) require 3-5 grams of carbohydrate per kilogram of body weight, while moderate-intensity programs require 5-7 grams per kilogram. For endurance athletes doing moderate to high-intensity exercise for 1-3 hours per day, 6-10 grams of carbohydrate per kilogram of body weight is recommended. And for those doing moderate to high-intensity exercise for 4-5 hours per day, 8-12 grams per kilogram is recommended. Keeping these guidelines in mind can help you choose the right carb-rich foods to fuel your body before and during exercise. Some common high-GI foods include white bread, potatoes, and refined breakfast cereal, while some moderate-GI foods include oats and tropical fruits like bananas and mangos. Low-GI foods include milk, yogurt, lentils, nuts, and fruits like apples, berries, and oranges. In general, it is best to choose foods with a low or moderate GI score in order to maintain stable blood sugar levels throughout the day. Fiber is a type of complex carb that is particularly important for keeping you feeling full after eating. That's because fiber takes longer to digest than other types of carbs, meaning it stays in the stomach for a longer period of time. This delay in digestive transit can help to control hunger and prevent overeating. Additionally, fiber helps to maintain normal blood sugar levels by slowing the absorption of glucose into the bloodstream. This steadier release of energy can help to keep you feeling energetic throughout the day. Some examples of high-fiber foods are vegetables, fruits and whole grains. Fiber is also linked with a number of other health benefits, including improved heart health, reduced risk of gastrointestinal disorders, and stronger immunity. Furthermore, fiber plays an important role in metabolism and hormone balance, which can impact mental health.

Protein As any athlete knows, protein is essential for building muscle and aiding recovery. However, the timing of protein intake is also important. While it is often recommended to consume protein before a workout, this may not be the most effective strategy. Protein is not an efficient energy source, so it will not provide a boost of energy during a workout. Instead, it is best to consume protein after a workout, when the body needs it for recovery. During exercise, the body breaks down muscle tissue, and protein helps to repair this damage. Protein also plays a role in hormonal balance and metabolism, so it is important to consume enough after a workout in order to support these functions. However, it is important to moderate protein intake, as excessive intake may contribute to dehydration or weight gain.

Recommended protein intake: The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight or about 55 grams per day for the average adult. However, athletes and other highly active individuals may require up to twice as much protein as sedentary people. The best way to ensure adequate protein intake is to eat a varied diet that includes plenty of lean meats, poultry, fish, legumes, nuts, and seeds. For those who are unable to meet their protein needs through diet alone, protein supplements can be a useful addition. However, it is important to speak with a doctor or dietitian before starting any new supplement regimen.

Protein quality is determined by the presence of all essential amino acids (EAAs). Animal-derived proteins, such as milk, eggs, and meat, are complete proteins, meaning they contain all EAAs. Some plant-based proteins, such as soy, quinoa, amaranth, and buckwheat, are also complete proteins. However, most plant-based proteins, such as legumes, grains, nuts and seeds, are generally low in one or more EAAs. As a result, vegans and vegetarians must consume a variety of these foods in order to get all of the EAAs they need. By contrast, animal protein sources provide a complete package of EAAs in each serving. For this reason, animal proteins are generally considered to be of higher quality than plant proteins.

Fat Fat is an essential nutrient that the body needs in order to function properly. It is a source of energy, and it also helps to support the joints, immunity, and mental health. Fat is also important for recovery from exercise. While the body does need fat, it is important to choose the right types of fat. Plant-based fats and fish-based fats are the best choices because they offer anti-inflammatory benefits. Trans fats and saturated fats should be avoided because they can contribute to inflammation. By choosing the right types of fat, you can improve your overall health and well-being. Some examples of plant based fats could be chia, flax, hemp seeds or walnuts added to a smoothie, Greek yogurt , oatmeal or salads.

Vitamins & Minerals While we all know that we need to eat nutritious foods to maintain our health, many of us don't realize the important role that vitamins and minerals play in our bodies. These essential nutrients help us to convert the food we eat into energy, and they also play a vital role in cell regeneration, hormone production, and brain function. Without adequate intake of vitamins and minerals, we would quickly become fatigued, our mood would suffer, and our immune system would become compromised.

Hydration When we think about being physically fit, we often focus on things like muscular strength and cardiovascular endurance. However, it's important to remember that hydration is also a key component of fitness. When our bodies are properly hydrated, we have more energy and our muscles work more efficiently. On the other hand, even a small amount of fluid loss can have a negative impact on our performance. For example, a 2-3% loss of body water can lead to impaired endurance, while a 3% loss can cause a decrease in metabolism. In addition, fluid loss can make us more susceptible to heat exhaustion and muscle cramping. Therefore, it's important to make sure that we're drinking adequate fluids before, during, and after physical activity in order to maintain optimal fitness levels. When exercising, it is especially important to stay hydrated in order to prevent the physiologically deleterious effects of dehydration. There is no one fluid-intake recommendation that will suffice for everyone because of the wide diversity of fluid needs of each individual. However, a good rule of thumb is to drink when thirsty and to urinate frequently (every 2-3 hours). Additionally, note urine color and volume to assess hydration status: dark color urine and relatively small amounts are indications of dehydration. When you sweat, you lose not only water but also electrolytes like sodium and potassium. This can lead to dehydration, which can cause fatigue, cramps, and other problems. To stay properly hydrated, follow these tips:

  • For shorter, lower-intensity activities, drink water before, during, and after exercise.

  • For longer or more intense activities, sports drinks can be a good option. They replace electrolytes as well as fluid.

  • If you're sweating a lot, eat salty foods before exercise or add salt to your sports drink. This will help replace the sodium you'll lose through sweat.

  • After exercise, rehydrate by drinking enough fluid to replace what you lost during exercise. You can weigh yourself before and after exercise to get an idea of how much fluid you need to replace.

  • If exercising outdoors in the summer heat, you will need more hydration than usual.

If you're looking for a healthy snack to eat before you hit the gym, there are plenty of options to choose from.

  • A banana with nut butter is a good source of both carbohydrates and protein, while oats and fruit provide complex carbs that will give you lasting energy.

  • Applesauce and almonds offer a balance of carbs and protein, while a brown rice cake with nut butter provides complex carbs and healthy fats.

  • Wheat pita with hummus is another option that provides complex carbs and protein, while a sprouted grain bread with fruit preserve is a good choice if you're looking for something lighter.

  • A whole-grain waffle with fruit is a great option if you're looking for something quick and easy to eat on the go. Choosing the right post-workout snack is essential for helping your body recover from exercise and refuel for the rest of the day. A good rule of thumb is to choose a snack that contains both protein and carbohydrates. Protein helps to repair muscle tissue, while carbohydrates provide the body with energy. Here are some tasty and nutritious post-workout snack ideas:

  • Low-fat milk (or soy milk) with a fruit smoothie: This refreshing drink provides both protein and carbohydrates, as well as important vitamins and minerals.

  • Hard-boiled eggs & tart cherries: This high-protein snack also provides antioxidants that can help reduce muscle soreness.

  • Sliced turkey with pineapple: Turkey is a great source of protein, while pineapple provides over 50% of your daily needs for vitamin C.

  • Half a turkey sandwich with hummus: This hearty snack will help you refuel after a strenuous workout. The combination of protein, complex carbs, and healthy fats will keep you feeling satisfied until your next meal.

  • Sprouted grain bread & peanut butter: Peanut butter is a good source of protein and healthy fats, while sprouted grain bread provides complex carbs and fiber.

  • Tuna salad with avocado on whole-wheat bread: This filling snack provides a balance of protein, healthy fats, and complex carbs (Buckley, 2022).

Take some time to plan out a week of meals and snacks using the template on the next page. Having a plan will help you stay on track and eat mindfully. Repeating this process each week will help you make healthier choices and plan ahead to have healthy snacks on hand for when cravings hit.


Staying in Shape

When it comes to physical health, sleep, exercise, strength, and endurance are all important factors to consider. Athletes need to make sure they are getting enough sleep each night, and that their workouts are structured and disciplined in order to see results. Make sure to consider these factors when filling out your mind map. The definition of fitness is the ability to recover from stress. This is all done through exercise training. The body is constantly bombarded with stress, whether it's from physical activity, mental stress, or environmental toxins. Over time, this stress takes a toll on the body and can lead to fatigue, aches and pains, and even injuries. Fitness training helps to reverse the effects of stress by providing the body with the specific exercises it needs to function optimally. As a result, fitness becomes less about working out hard and more about working out smart. When the body is able to recover from stress more efficiently, it becomes easier to maintain healthy levels of fitness and prevent injuries. As a former professional athlete, I learned the importance of:

  • Having a plan

  • Sticking to the plan

  • Having a coach or trainer

The fitness program provided here is my personal 3-month training program. While this program may be appropriate for all fitness levels, from beginner to advanced, you must consult your own physician to ensure this program is appropriate for your current fitness level. Each workout is a minimum of 30 minutes and a maximum of 60 minutes. It is important to always stretch upon completion of your training sessions. Stretching helps to keep muscles long, lean, and healthy. It also helps to prevent injuries by keeping the muscles strong and flexible. However, it is important to never stretch cold muscles before training. Cold muscles are more likely to be injured during stretching. Instead, take a few minutes to warm up the muscles before stretching. This can be done by doing some light cardio or by using a foam roller. Once the muscles are warm, they will be more pliable and less likely to be injured during stretching. For more guidance and some great tips on stretching, visit Aly Faber, LMBT, CBP, CMP, E-RYT and YACEP, at thestretchlady.com. The Stretch Lady is a virtual online coaching program for all athletic skill levels, designed to maximize performance in minimum time. Demonstrated by current student-athletes, the format makes it easy and fun to stretch your way towards better overall athletic ability, mobility, injury prevention, recovery, and maximum regeneration. The program includes customized routines based on your individual needs, as well as access to a library of pre-recorded stretching videos. In addition, the Stretch Lady provides tips and tricks for incorporating stretching into your everyday life, so you can stay flexible and agile no matter what your schedule looks like. Whether you're a seasoned athlete or just getting started on your fitness journey, the Stretch Lady can help you reach your peak performance. Important Information before Beginning Your Fitness Training Program: Please consult your physician before beginning any exercise program found in this book or any referenced site. Mike Hartman, Hartman.Academy, Echo Net Media, Inc., or any of its affiliates are not responsible for any injury that may result from exercises or training programs from this book. It's important to review each program and exercise with your physician and or/trainer before beginning to ensure they are all completed with proper form. Body Weight Training – Monday / Wednesday / Friday Each training session should start with a dynamic warm up and consists of 4 sets of 3 different exercise routines. Each set is repeated 4 times. Measure your improvement based on how many total repetitions you complete: Beginner:

  • Beginner: 10 repetitions / exercise = 480 total repetitions

  • Getting Serious: 15 repetitions / exercise = 720 total repetitions

  • Advanced: 20 repetitions / exercise = 960 repetitions

  • Ultimate Challenge: 25 repetitions / exercise = 1,200 repetitions


Aerobic / Anaerobic Training – Tuesday / Thursday / Saturday Choose from any of the Aerobic activities and follow this approach:

  • Dynamic Warm-up: 30 minutes (Baseline)

  • Interval: 30 seconds high intensity / 30 seconds recovery.

  • Repeat for 10 / 20 / 30 minutes depending on fitness level

  • Recovery: 10 minutes easy pace

Activities: Recumbent Bike Jump Rope Seated Bike Stair Climber Elliptical Boxing Cycling Running Walking Swimming Jump Rope Dancing Record your repetitions for each exercise/activity to chart your progress.


Getting Enough Rest

Getting enough rest is essential for any athlete who wants to perform at their best. When you're well-rested, your body is able to repair damaged muscles, replenish energy stores, and reduce inflammation. Lack of sleep, on the other hand, can lead to fatigue, poor recovery, and increased risk of injury. When you don't get enough sleep, it can have a major impact on your health. Studies have shown that not sleeping significantly affects your immune system, making you more susceptible to sickness. It can also make you feel overwhelmed with anxiety and depression, as well as decrease your memory and focus. In addition, there is an increased risk of developing heart disease, diabetes, cancer, and other health problems. If you're trying to lose weight, not getting enough sleep can make it harder to reach your goals. That's why it's important to get enough rest every night.

Cheryl Buckley says a good night's sleep is essential for optimal health and performance. Most people need between 7-8 hours of sleep in order to function at their best. The first half of sleep, known as deep sleep, is when our bodies are able to heal and detoxify. This is when our cells repair themselves, and we detox from the day's activities. The second half of sleep, REM sleep, is when our minds start to refresh. This is when we dream, and our memories are consolidated. REM sleep is important for learning and memory formation. A lack of deep or REM sleep can lead to fatigue, irritability, and decreased performance.

Tips for Improving Sleep Sleep is essential for both our physical and mental well-being. It allows our bodies to heal and repair and our minds to rest and rejuvenate. Yet, according to the National Sleep Foundation, nearly one-third of Americans don't get enough sleep. If you're struggling to get a good night's sleep, Cheryl has suggested some things you can do to improve the quality of your sleep. It's important to create a routine. Go to bed and get up at the same time each day, and prepare for sleep by doing things like taking a warm bath or meditating. You should also create an environment that is conducive to sleep by keeping the noise and light levels down and maintaining a comfortable temperature. Regular exercise can also help improve sleep. Exercising too late in the day, however, is stimulating and can keep you awake. Finally, avoid napping during the day if you have trouble falling asleep at night, as this can lead to sleep deprivation. If you do need a nap, it's best to keep the nap to 30 minutes or less. Unfortunately, many people find it difficult to get the rest they need due to stress. Thankfully, there are a number of things that can be done to reduce stress and improve sleep. For instance, it is important to balance work, family and personal time, as well as to establish priorities. It is also helpful to give oneself time to relax throughout the day and to set realistic goals. Additionally, journaling and using relaxation techniques can be very beneficial (Hartman, 2022).

Dr. David Mefford shared a technique for reducing stress and mindfulness with me many years ago called the Gold Paint Theory. This is a visualization practice that can help you be in the moment, be aware of situations, and overcome anything from butterflies before a game to improving the quality of your sleep. Here's how it works: Go into a quiet place and imagine you have a thick coat of gold paint on your skin from head to toe. Your skin can’t breathe with all that paint. Close your eyes and slowly imagine that gold paint coming off your body while using breathing techniques. If your thoughts begin to wander, come back to the paint. Don’t move too quickly. Slow down. Be mindful. Be in the moment. Be fully present. The more you practice this technique, the better you will become. It’s used by many top athletes to calm down, relax, and just be in the moment.

Tips for Maintaining a Balanced Lifestyle Achieving a balanced lifestyle is essential for optimal health and well- being. However, it can be difficult to strike the right balance between work, play, and rest. Here are a few tips to help you maintain a healthy lifestyle: First, make sure to schedule time for physical activity. It doesn't matter what type of exercise you do, as long as you get your heart rate up and break a sweat for at least 30 minutes a day. Regular exercise has countless benefits, including reducing stress levels, improving sleep quality, and boosting energy levels.

Second, eat healthy foods and stay hydrated. Fueling your body with nutritious foods helps your mind and body to function at their best. And don't forget to drink plenty of water! Staying properly hydrated is crucial for maintaining overall health. Finally, take some time each day to relax and de-stress. Whether it's reading your favorite book, taking a yoga class, or going for a walk in nature, find an activity that helps you to unwind and clear your mind. Giving yourself regular breaks from the hustle and bustle of everyday life is essential for maintaining a balanced lifestyle.

How to Make Time for Yourself It can be hard to make time for yourself when you're always on the go. But just like it's important to refuel your car's gas tank, it's important to refuel your body and mind too to maintain a healthy mindset. Here are some tips for making time for yourself amidst a busy schedule. First, try to wake up a little earlier each day and use that extra time to do something that you enjoy. Maybe you can read a book, take a walk outside, or meditate for a few minutes. Secondly, try to schedule some 'me time' each week. This can be anything from getting a massage to taking a yoga class. And lastly, don't be afraid to say 'no' sometimes. If you're always saying 'yes' to others, you'll never have time for yourself. If someone asks you to do something that you don't really have time for, it's okay to say 'no.' Making time for yourself is important for your health and well-being, so make it a priority!







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