With the Equestrian Athlete being very much time constrained, being able maximise their time at home is crucial. Long gone is the need to travel vast distances to a gym. With time being crucial , now has never been a better time to start treating your body right! Here are 5 of the lifestyle habits that I have found to be very effective with my Equestrian Athlete’s, helping them to achieve the best they can, and ultimately achieve their riding specific fitness goals.
1. Eating cruciferous vegetables- These contain lots of phytochemicals that help to metabolise the oestrogen that is responsible for a lot of the body fat we carry. Vegetables such as broccoli, cauliflower, spinach, brussel sprouts and curly kale are superb at helping to reduce excess body fat. This has a massive impact on the way you carry yourself on the horse and will dramatically affect your energy levels.
2. Short bursts of activity- By exercising for too long you may be actually making yourself fatter. It’s known that more than two slow steady continuous exercise sessions of over 30 minutes per week, can lead to elevated cortisol levels. Cortisol is a fat storage hormone that is released when we get stressed. If you are serious about being really efficient with your exercise, try exercising 4 times per day for 4 minutes at a time. These sessions will keep your testosterone levels high and your metabolism revved up!!I recommend that my Equestrian Athlete’s actually drink Tulsi Tea, which comes from holy basil and is highly effective at elevating the metabolism and acts as an anti oxidant.
3. Get to bed before 10pm. By going to sleep by 10pm, you increase your body’s ability to recover and repair. By going to sleep at 12am, you have cut your physical repair time in half! Sleep is crucial to maintaining focus throughout the day and on the horse!
4. Organise your 8:30-5:30!! This might sound like a short day to most of you, but once you start planning you will find that you will get so much more done. Admittedly this is far later than all equestrians get up, but at least you have 8 hours rigorously organised. I insist that my equestrian athletes plan their days as much as possible. Now we all have things crop up, but if you have a plan, it makes things so much easier. Try to concentrate on one thing, and doing it well, then move to the next task. This will free up time to spend with the family and time for doing the things you want to.
5. Reduce sugar, caffeine, alcohol and processed foods. These are all essentially robbing the body of what’s good for it, and increasing the stress on your liver to do its already mammoth job! Nutritional stress is a big problem for many equestrian athlete’s and I find that when I look at their diet they tend to be find sleep an issue.
Equestrian Athlete Performance Coach