👋 Hey.
Welcome to issue #10 of The Everyday Athlete Newsletter. Thanks for being here!
Here are my 3 favourite ideas, learns and resources to help you improve your performance this week (2.5 min read):
😴 My 95:5 rule for elite sleep
For the everyday athlete, improving performance is largely about nailing the basics.
And sleep is a big bloody part of that!
If it was a performance-enhancing drug, it'd be illegal.
So to mark issue #10 of the newsletter, I've put together a resource for you:
📕 [My 95:5 Rule for Elite Sleep: Small tweaks for massive results]
To read it, all you have to do is share and get one mate who you think will enjoy the Everyday Athlete newsletter to sign up for it using your unique referral link (you can find yours at the bottom of this email👇).
As soon as they sign up, the resource will land in your inbox.
(If you've already referred someone let me know and I'll send it through 🤙)
🍌 Resource: Hammer Nutrition fueling guidelines
Hammer Nutrition is a sports nutrition company.
Their science-backed products are trusted by elite athletes all over the world.
They also share evidence-based info on fueling for sport.
The fueling guidelines on their .za website have a heap of one-pagers on fueling properly for different sports – from rugby to cricket to endurance running.
They obviously recommend their own products in these guidelines. But you don't necessarily have to go and buy them to benefit...
- 👓 Read the SOS: 5 Secrets of Success pdf (it's aimed at runners but useful for any sport over 45 mins) for an in-depth overview
- 🏏 Read the pdf of your specific sport (or the closest one to it)
- 💻 Open tabs of the products they recommend in it
- 💡 See what the product has in it and what it's for
Fueling is highly individual. Figuring out how much of what and when takes time and constant tweaking.
But even just going through those steps 👆 was helpful for me to dive into the weeds. And get a picture of what's needed for specific sports.
🌬 Start with your second wind
The second wind is a phenomenon where after a period of exercise, things start to get easier. Less pain, more energy, easier breathing.
But we have no idea why...
There's a heap of theories like:
- 😃 Effects of the endorphin rush
- ⚖️ The proper balance of oxygen and lactic acid in the body
But no real clear evidence.
Some research suggests your second wind is the diaphragm (our most important breathing muscle) being warmed up.
Whether it'll help you start with your second wind or not, specific breathing techniques before exercise can:
- 🔥 Help fire up the diaphragm and other breathing muscles
- 🌬 Oxygenate the body
- ⚡️ Boost mood, energy and focus
This video gives a good rundown of one technique you can use before training, competition or even starting your day.
That's it! Thanks for sticking around to issue #10. Lots more to come 🙂
- If you've got a mate who'd enjoy this, pass it on and get rewarded (scroll to bottom for more info 👇)
- Is there a specific topic you want to see in future issues?
- Also, if you have anything interesting to share, I'd love to hear about it.
Have a great weekend 
Matt
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