Where do the tough go to get tougher? To founder and president of Athletes Performance, Mark Verstegen. He has a proven record of success when it comes to training some of the world’s top athletes in sports including the NFL, Major League Baseball, and worldwide soccer powers as well as the most elite “tactical athletes”: U.S. Special Operations Forces personnel. Now he's put his knowledge into a book: "Every Day Is Game Day: The Proven System of Elite Performance to Win All Day, Every Day" (click for more information).
What you should know about this book: It could transform your life.
In an interview Jan. 6, Mark said that he emphasizes the need to master four areas: Mindset, Nutrition, Movement, and Recovery.
"This book takes an accessible approach to total self-development and provides simple strategies that will allow for sustainable success. This isn't another training book...this is a book about creating a sustainable lifestyle that will accelerate you towards all of your goals," he said.
Included in his book are "proven (by the top Champions In Sport, Special Forces, Business Leaders) powerful upgrades to your Training Game Plan you can implement today."
Mark believes that most of us "live in a dynamic state of reactive chaos meeting the challenges thrown at you throughout the day. Successful, sustainable performers create winning "Game Plans" across Mindset Nutrition, Movement, and Recovery which allows them hundreds of ways to improve every day."
Seeking some simple changes? Try these when you wake up and before you go to sleeP:
- If you wake up tired, breathe in for 6 seconds, hold for 2 seconds, and exhale as forcefully as you can. Repeat a few times before getting up.
- If you wake up anxious or stressed about your day, breathe in for 6 seconds, hold for 2 seconds, and exhale over 10 seconds. Repeat a few times before getting up.
- Set Intention- before getting out of bed, visualize how you want your day to go. Clearly set your intentions for the day and see yourself performing across all of the situations you are going to find yourself in to make those intentions a reality.
Begin your day with exercise. Just moving three to five minutes can make a difference, says Mark. Keep a foam roll by your bed and spend a few minutes rolling out your hips and back before starting your day.
When it comes to diet, Mark advises that you shift your mindset from dieting to fueling.
"Your body is a machine and needs to be fueled properly- not just for a period of time like a diet would have you do, but rather consistently and sustainably over time," he says.
In addition, Mark offers these tips:
- Eat Clean- Minimally processed, unrefined, organic foods will give you the highest quality nutrients to fuel your machine. Try to get as many colors of vegetables and fruits as you can throughout the day to complement a high quality lean protein source. The different colors contain different nutrients your body needs to support different physiologic systems in your body, and will also give you the fiber you need
- Eat Often- have a consistent stream of fuel coming in to your body to help maintain your energy levels and keep your blood sugar consistent. Start with eating breakfast consistently and then shoot for snacks or meals every 3 hours.
- Hydrate- staying hydrated can help keep stress hormones in check and will support all of the physiologic pathways in your body. In addition, dehydration can also be interpreted as hunger, so staying hydrated can help keep you from over-fueling.
- Recover- a key aspect of fueling your body is giving it what it needs to recover from activity. After periods of activity, your cells are open and eager to be refueled- over time, that opportunity diminishes, reducing your ability to replenish your fuel stores.