Lifestyle changes that make a difference to your performance and wellbeing

We know making a change in your day to day routine can feel like moving a mountain but they make a difference and although some are more challenging than others they are simple enough to slowly integrate into your life. These simple changes make a powerful difference in your day to day health and performance as a new or experienced athlete.


Planning it out will help you stay on track, pick one a week or bi-weekly to begin integrating into your daily schedule.


  • Sleep is so important.  When you’re tired you are less likely to be motivated to prepare your meals ahead of time, exercise or even be your most productive self.  Sleeplessness can be quite counterproductive.  Try to go to bed at the same time each night, power down the electronics at least one hour before bedtime, dim the lights, ditch caffeine by 3:00, and try to rise at the same time each day.
    • We like to power down with a quick yoga routine or a nice book.
  • Eat healthfully: You know the drill! Shop the perimeter of the store (fruits, veggies, meats), try to buy organic when you can, keep your foods simple, look for items that don’t need an ingredients list, eat lean proteins, whole grains (if you do grains), and keep your diet heavy on the veggies.
    • Ever tried Kale Chips? Eating vegetables just got better. (Recipe Below)
  • Water: drink half your bodyweight in ounces – add more for hot weather or sweaty activities.
    • Slice lemons, cucumbers, fresh mint or even make some caffeine free iced tea.


  • Exercise: some is always better than none.  Try for at least three days per week, but preferably five days.
    • Go for a run with a friend or by yourself to clear your mind, soak up Vitamin D and get some fresh air.
  • REPEAT! Consistency is key!


A healthy lifestyle is merely a series of healthy habits. We all have habits and routines we follow daily whether we think about them or not. Over time they become as natural as brushing your teeth – you feel off if you don’t do it!


Keep yourself organized so you don’t feel stressed out about adding these activities to your schedule.  Use a planner, your cell phone to help you keep a To-Do List or whatever method works for you.  Set up a rough schedule at the beginning of your week before you go grocery shopping or during the weekend when your work stress is at a minimum.


Kale Chips Recipe:


  • 1/2 bunch kale leaves (if you buy from Trader Joes they come pre-cut)
  • 1/2 tablespoon extra virgin olive oil or melted coconut oil
  • 1 teaspoon garlic powder
  • 1/4 teaspoon fine grain sea salt, pink Himalayan sea salt


  1. Preheat oven to 300F. Line a baking sheet with parchment paper.
  2. Remove leaves from the stems of the kale and roughly tear it up into large pieces. Wash and spin the leaves until thoroughly dry.
  3. Add kale leaves into a large bowl. Massage in the oil until all the nooks and crannies are coated in oil — free moisturizer for your hands. Now sprinkle on the spices/seasonings and toss to combine.
  4. Spread out the kale onto the prepared baking sheet into a single layer, being sure not to overcrowd the kale.
  5. Bake for 10 minutes, rotate the pan, and bake for another 12-15 minutes more until the kale begins to firm up. The kale will look shrunken, but this is normal. We bake it for 20-25 mins. total in the oven.
  6. Cool for just a few minutes  and then eat immediately! (they lose crispness with time.)