Hey y'all and welcome to the everyday athlete podcast recorded live from Omaha, Nebraska and I'm your host, Katie danger U S army veteran and founder of Red H Nutrition providing everyday athletes just like you, clean, effective nutritional solutions, custom formulated to help you reach your absolute potential every single day.
00:27 Hello, good evening athletes. This is the very first episode of the everyday athletes podcast and I welcome you. It is a mild November evening here in Omaha, but word on the street is that we've got snow on the way potentially one two three inches tomorrow, which you know really ain't no thing for somebody who's lived in Nebraska really long time but you know you never, you never really do get excited or used to it. That first snowfall is kind of exciting, kind of gets your heart rate up a little bit but then you have to go out and drive in it and do your normal things in it and that's, that's when it's no fun. But Hey, I don't want to digress too much. I want to keep the energy high here. Once again, welcome to the very first episode of the everyday athletes podcast. And I want to tell you a little bit about what this show is about, who it's for, and why you should keep tuning in every single week.
01:07 So 99% of us are not elite athletes. We are people from all different backgrounds. We're juggling our jobs, our families, their needs, and we're trying to find time to take care of ourselves. So this podcast, the everyday athlete podcast, this is going to highlight clear, concise and actionable strategies that you can use right now to get the most from your fitness, nutrition, and mindset in order to optimize your life without compromising your time. So time is money. Time is a currency. So here's what the first episode going to cover in my 12 years of competitive fitness. And I've competed in lots of different fitness niches, CrossFit, endurance, triathlons, marathon, strongman, obstacle courses, Olympic weightlifting. I really like to try lots of things. Now, the thing that I'm most passionate about is CrossFit. So a lot of these episodes will relate directly to those who are functional fitness athletes.
01:59 But I tell you, I have adapted so many training lessons to every other training niche that you're going to get something out. This episode, and I'm talking about the 30 most important things, the most important aspects that I have learned throughout my 12 years of competitive training. So I'm going to go through one through 30 and I'm going to have a special offer at the end of this episode. I want you to hang around for it. So number one, the number one thing, this is in no particular order by way, so I'm just starting out with number one. All of these, in my opinion are really important. Everything is everything. So you know, if you've got to get out a pen and paper, write this stuff down. But I also have a full blog post that goes through 101 of lessons learned through the past 12 years.
02:39 But I cut it down to 30 because there were really 30 in here that I just, I couldn't be without it. I couldn't be the person I was. Now the athlete I am now without these 30 key things. So here we go. Number one, cadence. Breathing is important. It will change your fitness if you practice it methodically. I mean controlling your breath. The last thing that you want in a workout is to lose your breath in any competition. Absolutely. You've got to stay ahead of your breath. You've got to stay in control. That's why if you practice cadence, breathing is going to kick you up a notch in terms of your fitness level. I want you to train accessory bodybuilding movements a lot. So this is like functional bodybuilding. You can go and you can Google functional bodybuilding and accessory movements and you're gonna find a lot of different programs.
03:19 I highly recommend that you start adding this if you're not already to your routine. Number three, don't worry about the competition and leave your ego out of it. Number four, nutrition is dynamic and personal. You'll probably end up trying a lot of different things and until you find what works, experiment, you know there's all kinds of stuff out there now. There's Quito, there's carnivores, there's plant-based, there's vegan, Atkins, low carb, high carb, low fat, high fat. Find what works for you and stick with that because everybody's different. Number five, trust the process. Number six, your body is a machine. Keep it well-oiled. Get regular chiropractic, physical therapy, rehab. Make sure you're preventative. Do not wait until something is sort of beyond repair before you pay attention to it. Number seven, I hate to say this, but it's the truth that more people have used steroids than you'd like to think.
04:11 It's almost like that dirty little secret that's out there, but then there's some people who just don't want to believe it anymore. It's in any sport. It is not just functional fitness. It is not just endurance training or strength sports. It's everywhere. Your everyday athlete is also using steroids and I have a completely different opinion than most on steroid use. We'll get into that in the later episodes. I'm not putting an emotion attached to this at all. I'm not putting a a bad or a good vibe on this. I'm just saying more people are using it. Then you probably realize number eight, iron sharpens iron. If you want to get good practice with people who are better than you, push yourself, try to keep up with them. You will get exponentially better. If you leave your ego out of it and you start training with people who are better than you, they'll make you better.
04:56 Iron sharpens iron number nine this is a funny one, but it's true in personal experience. Don't try a new pre-workout before a competition. Just don't do it. You don't know how it's going to set with your tummy. Number 10 this is what I learned from a few competitions that didn't go my way. Make sure that you have a spare jump rope. If you are in a sport that requires a jump rope where there could be a jump rope event involved, make sure you bring a spare one. Make sure it's sized and make sure it's ready to go. Number 11 find your tribe. All these gyms out there have different cultures and different demographics. Don't be afraid to shop around to find what's best for you. Number 12 sometimes it's not always the most physically gifted athlete that wins is going to be the smarter athlete and what I want you to get from this particular tip is you can win by playing your own game and strategizing the events to your strengths and weaknesses and that way you can maximize your efficiency and your recovery for the best results.
05:52 So be a smart athlete if you know you're not the most physically gifted, be the smartest out there. Number 13 enter as many competitions as possible because if you compete against a lot of different athletes, you're going to see what's out there. You're going to find out a lot quicker what your strengths and weaknesses are because train is training. Competition is really what all this is for it. If that's your end goal. So if you want to find out more about yourself and your egos out of it, enter more competitions because you'll find out your strengths and weaknesses a lot quicker. Number 14 just because you can doesn't mean you should strive for integrity, virtuosity, and efficiency and all your movements. Not only does this make you see results a lot quicker because you're stressing the muscles the way they should be and you're developing appropriately,
06:35 but you're going to reduce the likelihood for injury. You don't want to get injured, ever heard the same. Failing to prepare is preparing to fail. A major component to your competitive success will be your nutrition prep and I create a competition nutrition guide to help you utilize pre-internet and choice competition. Nutrition protocols, boost your confidence heading into a competition, recover quicker post comps. You get right back to training and increase your power output and max capacity so you can own that podium. I created this guy just for the everyday athlete and you can get your free
07:09 copy at competition, nutrition guide, doctor.
07:12 I'll say again, competition, nutrition, guide.com number 15 if you have an injury, stop what you're doing. Stop what you're doing.
07:26 Don't stop working out completely but stop what aggravates the injuries and especially if you got hurt in a certain certain movement. You got to find out what's going on. One, you got to pay attention to the injury. Make sure you rehab it appropriately so you don't develop any compensation patterns. But number two, you wanna make sure that you [inaudible] injuries or opportunities because now you know that you have a weakness in your structure somewhere in your bodily systems, whether it's the movement or sexually anatomy and physiology, you've got a weakness, address it, address it, don't hide from it and don't keep doing the thing that got you hurt. Focus on getting yourself better and getting back in the game even better. Number 16 it's going to be a little bit hard for some of you to wrap your head around, but PRS are not the most important thing in the world.
08:07 I want you to strive for consistency and efficiency at near maximal load. So we're talking about 80 to 90% like that sweet spot is 85% if you can get efficient in 85% efforts, whether you're a strength athlete and endurance athlete, whatever we're talking about, whatever to 85% effort looks like in your sport, get really, really good and efficient at that level. And I tell you what, your fitness is going to rise quickly. Number 17 for those of you who are on social media and you're always scouring and comparing yourself to others, I want you to keep this in mind. Okay? Instagram, it's glitter and rainbows. It is not what it looks like. It is superficial. Do not compare yourself to the glitter and rainbows, okay? Cause you'll never win. So keep yourself in perspective. It is you verse you number. Squatting is not bad for your knees.
08:58 I'm going to say that one more time. Squatting is not bad for your knees with bad for your knees is bad. Form and mechanics, bad form and mechanics are bad for your knees. Number 19 it's not the gear you've got, it's how you use it. So you can be the most kidded up athlete out there with the best shoes in the best clothes and head gear and moisture wicking, blah, blah, blah. If you don't pay attention to your actual fitness, then none of it matters. So you know, it's really cool to have cool gear, but it's how you use it. That really matters. Number 20 you can never have too many shoes. And I'm absolutely serious about that. When you have different events, if you're an endurance athlete, I mean there's different terrains. If you're a strength sport, there's going to be different lifts, right?
09:41 If you're functional fitness athlete, there's also different events, things involved. Wear your shoes at matters. So there are not too many shoes. Number 21 there is always someone out there better than you. Okay? Leave your ego at the door. I don't know how many times throughout this little segment here that I've said, keep your ego out of it, but it's a recurring theme and it's getting repeated cause it's important. Number 22 you should know how to swim no matter what kind of athlete you are. Swimming is incredibly, incredibly important. I would highly suggest it as accessory for anybody. I mean, unless you're an actual swimmer, then start adding a swim session into your routine and especially if you're looking for an endurance workout and potentially have some nagging knee injuries. Hop in the pool, get some labs done as swimming is awesome for recovery and building your endurance.
10:31 Number 23 whole food macro nutrition is foundational, but micro nutrition supplements, they're necessary. If you want to squeeze every last drop out of the workouts that you can and for number 23 I'm going to give you a really special offer on red H shop.com so stay tuned. We're coming up here in about seven more tips, a couple minutes. Number 24 never underestimate your competition. Number 25 don't repeat your mistakes. If you make a mistake, that's fine, but starts to become a problem is when you keep making the same mistakes over and over and over again. Don't repeat your mistakes. Learn from them. Drive on number 26 always be grateful for your abilities. Now oftentimes, if we're not hitting the marks that we thought we should hit or want to hit, we get discouraged and down on ourselves, but you need to be grateful that you even have this opportunity to express your fitness and use your body's physicality to express itself, so be grateful for your ability.
11:26 Number 27 I believe that to be a really great athlete, to be even fitter than you were before, you should have a general understanding of anatomy and physiology, how the body works, how it processes energy. Once you start to understand the general aspects of your skeleton and your musculature, your tendons, your fascia, and then a little bit about nutrition, you'll be able to make choices and decisions about yourself that others just wouldn't know. So this is why I say it's really important. You have a knowledge of anatomy and physiology for your own personal benefit. Number 28 your strengths and weaknesses are going to change a lot over time. So with that, don't get too caught up in one weaknesses or too cocky about one strength because you're going to have a lax in a Wayne for your strengths and weaknesses, especially as you age and especially as you transition from one sport to the other, potentially number 29 you never know who's watching you.
12:18 You never know who out there in the audience or the crowd or on your social media respects you and adores you and looks up to you. So be role model. Do your best even when nobody's looking and even when things don't go as planned, keep a smile on your face and keep your head up because you never know who's looking up to you. And number 30 maybe the most important one, even though I said that there is no particular order to this, number 30 is important. Don't ever quit. Don't ever, ever, don't ever quit because once you quit, you absolutely will never reach your potential, so don't quit. This is a journey. This is a process and the everyday athlete podcast is here to help guide you with those actionable strategies. So you can be better tomorrow than you were today. All right guys, that is it for this first episode. Last thing is the offer that I want to tell you about and I know that you're out there juggling life and all its responsibilities and it can get overwhelming, but when it comes to improving your fitness in nutrition, red H nutrition has got you covered. So I want you to boost your strength, power, speed, endurance, improve your focus, clarity and mood, get better sleep, move pain-free, and amplify your life with red hat
13:27 nutrition. Supplements are micronutrition solution. So as a listener of the everyday athlete podcast, I'm going to invite you to use a coupon code podcast 20 podcast two zero it's going to take 20% off your entire order@reddingshop.com so if you're ready to be better than you were yesterday, head over to Reddit, shop.com find the supplement solution. It's perfect for you. And remember, use code podcast 20 save 20% all right guys, this is Katie danger. I'm over and out. Have a fantastic day. We'll talk to you again real soon.
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