As we roll into the New Year, you want to assess whether you can get better in your training, racing, fitness goals, etc. You may have the right plan to get the most out of your training.  You expect to hit the marks, times, weight losses, etc because of this plan or goals as long as you do everything right.  You have planned for everything. But…

Have you planned on the stressors.  Stressors are the dark horse that can derail your performances, training, consistency,   You may not even know they are there.  Although it is proven that some stress is actually beneficial; helps you focus and provides a “chip on your shoulder”.  You need to harness it.   Make dealing with them part of your training plan.  Believe it or not, our bodies really can not tell the difference between training stress and life stress.  And too much, can affect performance, psychological health, hormone balance, can induce metabolic changes as well as affect our immune system.  

A coach will reduce stressors.  If you do not have a plan get a coach.  A coach will help eliminate a lot of stress in your training or fitness goals.  Your coach will be your sounding board.  A coach will help you become more self-satisfied.  A coach will instill a sense of calm and control.  You will not stress over unanswered questions, they will be answered.  

Know your stressor tolerance.  Some have big stressors that don’t even bother them.  Others have everything affect them.  Identify what is a stressor in your life.  This is important as studies have shown over-stress affects recovery, muscle growth, cognitive functions that are key to performances, as well as reaction time and decision making.    

Make sure you have healthy relationships.   Relationship stressors are a heavy one.   Make sure you are in a relationship that makes you happy and provides a balance with your goals.  If you are not, seek out help from friends, parents, coaches and counselors.  

School/work is a big stressor.  Don’t make it more stressful through procrastination and poor time management.   Schedule your workouts into your day and follow  the schedule.  As you know, scheduling is a great time management tool, especially if you are balancing many stressors; work, school, kids, relationships.

Falling short of your goals or getting side tracked can be a stressor.   So much can affect your expectations.   Kids, work, unplanned events, scheduling conflicts, etc.  Don’t let this be a stressor.  Adjust and move on.  Recalibrate goals or plans(with help of coach if you had one) and keep pressing on.  Goals may change a little but don’t let this affect your positive journey.  

Parents, kids and spouses can be a stressor.  But, they can be an anti-stressor, if you play your cards right.  Communicate with them, have them help you organize yourself, ask them how they deal with things, have them “coach” you, help them understand that you are trying to get in shape to help you become a better person for them.  They will respond. 

The cell phone is a big  stressor.  When I do talks about recovery, I always ask if they sleep with their cell phone.  The answer is usually 70-80%.  Get it out of your room.  It really affects recovery and increases the stress in your life.  Also, schedule your phone time in to your day. Do not be Pavlov’s dog and respond to it every time you get a notification.  Leave it out of practice, competition and your bedroom when it time to sleep.  You will thank me.  And don’t use the excuse: it’s my alarm clock.  You can buy an alarm clock for $5. 

Being undernourished is a stressor that many of you are not aware of.  You may be getting enough calories, but not enough nutrient rich foods.   Therefore your recovery is reduced and you are not ready to go at the right time.   Make sure your diet is not to high in fats and you are getting the right blend( see food pyramid).  If you are not getting enough to eat due to food insecurity, or an eating disorder including overeating talk to your coach,  counselor or medical professional(dietician)   

Sometimes expectations can be a stressor.   The desire to do everything right, fear of failure or lofty goals can make these expectations waver.  Don’t allow disappointment to affect your other performances.  It is not a weakness to reevaluate your goals and replan.  Maybe you were overconfident, It’s ok to have big goals, but make sure they are realistic.  You can reach for the stars, just make sure they are in the same galaxy.

We are not saying get rid of your stress.  A little stress is actually a good thing.  But, do make sure you can control your stress.  It is key to a healthy season and great performances. 

If you feel that any one or more stressors are affecting your psychological well being, talk to someone about getting professional help.  There are many resources out there.