Rest and Restore: The Missing Ingredient to Your Success

Today I want to talk about how REST is an ACTIVE state.

Many athletes like to pride themselves on being “tough” and pushing themselves to the limits. They are hyper-focused on their goals and apply all their energy towards the big game, race, or performance coming up in the near future or the end of the season. They wake up early to work out, put in extra practice time, go on muscle-building diets, and even sacrifice social time in order to squeeze in every possible second of perfecting their skills.

While it is important to be dedicated, it is essential to know our limits and notice if we are overdoing it.

When we go into overdrive, and don’t stop, we crash. We are setting ourselves up for burn out. 

We get sick and injured more easily and feel fatigued during workouts. 

We may even find it harder to concentrate or focus at school or work. 

Our nervous systems and bodies are not designed to be going at this rate. Because we have a biological system (our bodies!) that dictates how we feel physically, we need certain things in order for everything to be running as smoothly and efficiently as possible.

A missing component that I see from athletes' training is REST and RESTORING. 

Rest is not something we value as a culture and can be challenging at the beginning to implement. We have to reteach our bodies how to do this. 

Often times we feel like "I am lazy" if we rest or when we have some time off, it feels like we "should be" doing something.

However, as biological beings we NEED the rest. Particularly as high level athletes, rest is ESSENTIAL.

Rest is actually DOING something. It is an active state, where our body goes into a repair and restoration process.

Our nervous system needs this nourishment in order to help the body function and execute at top capacity!

This is a critical aspect of reaching ultimate peak performance. We want our bodies to have the CAPACITY to handle the rigorous training schedule, school schedule, and still execute while experiencing the excitement and nerves of a big competition. If I am not building in rest and restoration for my body, everything starts to break down.

Master this aspect of training, REST AND RESTORE, and begin achieving in a way you never knew possible in your sport. One where you are listening and respecting your body and its cues.

Now is an opportunity to start to explore a self care practice that would be nourishing for your nervous system.

Here are a few suggestions:

• Take warm baths with epsom salts. Soak your body up through your lower neck and head area. A bath allows the ankles, psoas muscle, and brainstem to soften and unwind, which are all aspects of the body that tighten up during the day, particularly when we are under stress.

• Spend time in nature. The Earth is a living, breathing, regulated energy system, (unlike the family members you live with!). When we spend time outside, the sun, air and fresh elements are nourishing and settling to the nervous system. The more time I spend outside, the more my body starts to co-regulate with the environment around me and feel settled, grounded and calm.

• Movement- Go for a slow walk outside, put some music on and move your body or go work in the garden. Moving our bodies in gentle ways are a great tool for relaxing the nervous system.

• Essential oils- There are specific smells that are calming to the central nervous system. There are other smells that we individually gravitate towards and enjoy. Using a diffuser or just taking a moment and smelling these scents is a great way to bring more settling to the nervous system and body. Rosemary is one scent that is very calming to the nervous system. Putting some on the bottoms of your feet after a shower or bath can aid in settling the body (It is great to do right before bed!).

• Meditation- This varies from person to person as to whether or not this is calming. Sometimes it is challenging for people who are used to going and doing nonstop, to then sit and force their body to be still and meditate. If this is hard to do at first, don't worry! You're not alone! This is something you can learn, master, and actually enjoy! Meditation doesn't have to mean that I sit still and don't move. If you struggle with a traditional sitting meditation practice, try a walking meditation!

• MELT Method- This is an amazing self-care practice where using small rubber balls and large soft foam rollers, you can learn to hydrate your connective tissue and settle your nervous system. Become your own hands off body worker! Click here to learn more about the MELT method. https://www.peakperformwithsara.com/meltmethod

What are your favorite self-care practices?

Are you a high school athlete looking for support to develop a confident mindset and to be able to execute when it counts the most? Check out the summer session of my Small Group Peak Performance Coaching Program. We begin June 6th!