Hit the Start Line Prepared!

You’ve been preparing for your big competition and it’s finally here. Managing stress when you are about to compete is always a challenge when you’ve put so much effort in the hopes of being successful. Pre-event planning is not something to be overlooked and can be essential to your achieving your goal. Knowing that everything is in order and accounted for can help to ease your mind and help you focus on beating your competitors.

Create a checklist!
Poor planning generally means that there will be mad rush on the morning of the competition searching for items you’ve misplaced or essential papers you need. Having a checklist can help you organize yourself and is something to refer to when things really start moving. Incorporate a checklist as part of your routine as having a routine can be relaxing in itself.

Book ahead of time!
Depending on the size of your event, it is prudent to book any travel or accommodations you might need for that day well in advance. A few days before the competition, call or email to confirm the reservation to ensure nothing has been missed. There are many things you can do before an event to help you prepare, like packing early, looking at the timetable and knowing where you are to be and when.

Stick to your routine!
A competition day should not be the day to try new things, stick to your routine and only eat or drink items that your body is already used to. Trying something new should be done in advance to determine what works and what doesn’t. Usually it’s the little things that can cause stress, so make sure you’re covered. Have your food ready, if not packed, the night before, check the weather, travel conditions, etc.

Take care of yourself!
Stay hydrated and go to bed early for a good night sleep. Nerves can keep you up, but knowing you have trained, planned ahead and that all the extra detail work is already done should help you unwind enough to get to sleep.

Perform your best!
After a final re-check of the day, you can relax and get ready to set a personal best!

References from the SIRC Collection

1. Barber, L. K., Munz, D. C., Bagsby, P. G., & Powell, E. D. (2010). Sleep consistency and sufficiency: are both necessary for less psychological strain?. Stress & Health: Journal Of The International Society For The Investigation Of Stress, 26(3), 186-193. 
2. Clement, D., & Gilson, T. (2012). Helping Athletic Training Students Deal With Stress. International Journal Of Athletic Therapy & Training, 17(1), 20-23. 
3. McCann, Sean (2009). Routines, Rituals and Performing Under Stress. Soccer journal 54(1), 40;42. 
4. Spano, J. L. (2008). Impact of Life Stressors on Athletes. Athletic Therapy Today, 13(2), 42-43.

Conquer competition anxiety and harness it for success

Everyone of us has experienced anxiety at one point in our lives, sweaty palms, 'butterflies' in your stomach, your heart starts to pound and you think "I can't do this." Anxiety in athletes usually occurs during high stress moments, competitions, performance evaluations, and fears of re-injury. The good news is there are many ways in which an athlete can take these feelings and use them to their
advantage. The first step is knowing what you're dealing with:

Somatic Anxiety - When a person feels anxious, they will experience physical changes in their bodies triggered by the adrenaline that is produced to meet a 'fight or flight' response. Symptoms include: changes in respiration and heart rate, difficulty breathing, increased muscle tension, dizziness, and stomach upset.

Cognitive Anxiety - As the title suggests, cognitive anxiety is the way an athlete typically thinks about themselves, others and the world. It is not the situation they find ourselves in, it is how they perceive it. This type of anxiety typically involves thoughts of self-doubt, worry, fear and threat. Common negative thoughts begin with, "I can't, or I won't."

Here are some strategies to try before and during competition:

• Follow a routine - Athletes and coaches can work together to find a set of flexible routines they can implement that address specific situations. 'Going through the motions' can have a relaxing effect on the brain, it will recognize that you have done this before and can do it again. 
• Identify negative thoughts - and challenge them before they become deeply embedded into your psyche.
• Practice positive self-talk - Use constructive thought patterns by telling yourself that the sensations you feel indicate that you're excited and engaged about the upcoming competition.
• Set realistic goals - If performance goals are too ambitious, you're bound to panic and burn out. Use visualization techniques to imagine situations in which you are challenged in an event, and then imagine overcoming these challenges.
• Anxiety can provide motivation - Focus on your preparedness; this is a psychological assurance that an athlete is arriving at the competition well trained, nourished and rested.

Preparation and practice is key in fighting those competition day jitters so that an athlete can take those feelings as a signal that challenges them to tackle the task at hand.

References from the SIRC Collection:

1. Beattie S, Hardy L, Woodman T. Precompetition Self-Confidence: The Role of the Self. Journal Of Sport & Exercise Psychology. September 2004;26(3):427-441.
2. Englert C, Bertrams A. Anxiety, Ego Depletion, and Sports Performance. Journal Of Sport & Exercise Psychology. October 2012;34(5):580-599.  
3. Fox A. FEAR OF FAILURE IN THE CONTEXT OF COMPETITIVE SPORT. Soccer Journal. November 2008;53(7):24-28.
4. Oudejans R, Kuijpers W, Kooijman C, Bakker F. Thoughts and attention of athletes under pressure: skill-focus or performance worries?. Anxiety, Stress & Coping. January 2011;24(1):59-73.
5. Peden A. How anxiety affects tennis performance. Coaching & Sport Science Review (Spanish Version). December 2010;18(52):9-11.
6. Rebel R, Competition and anxiety and elite athletes debilitative or facilitative?. HP SIRCuit. Winter 2013;1(1):16-18. 
7. Skinner N, Brewer N. Adaptive Approaches to Competition: Challenge Appraisals and Positive Emotion. Journal Of Sport & Exercise Psychology. June 2004;26(2):283-305.
8. Surgent F. How to Limit, and Even Use, Your Anxiety During a Race. Running & Fitnews . June 2007;25(4):2-4.

Coaching - "Invisible" Disabilities

Participation in organized sport activities has been shown to increase self-confidence, social skills and peer acceptance. Young people with "invisible" disabilities (e.g. learning, emotional/behavioural, and speech/language) can often be overlooked because they have no outward physical characteristics that suggest they have diverse learning needs. As a coach, there are many ways to foster an effective and inclusive sport environment so that everyone can have a great team sport experience.

Focus on a player's ability - Discover what your player can do rather than focusing on what he/she can't do. If you are unsure, ask them to tell you their capabilities, skills, interests and goals and then work together to plan challenging and engaging sessions that are geared to the person's needs.

Be ready to adapt - Possible adaptations include changing up your teaching style (more demonstrations, less verbal instruction), rules, equipment and environment (quieter may mean less distractions).

Communicate effectively - When providing directions, gain eye contact with your player(s), keep explanations concise and re-state if necessary. When providing demonstrations, break down specific drills one step at a time and build up slowly.

Set the stage for success - Some athletes with "invisible" disabilities may be aware of their difficulties and be anxious about situations that are unfamiliar, unknown, or perceived as difficult. To lessen anxiety, try providing an overview of the practice activities and the order in which they will occur. Routines also provide structure and predictability which can allow a stressed player to relax and become more engaged.

Promote social acceptance - Sometimes it can be challenging for players with "invisible" disabilities to have positive social interactions with others. A coach can address this by calming insisting that everyone follows the rules, takes turns and in general have players be aware of others. Organized sport can be a great platform for youth to develop social skills without negative consequences like teasing or ridicule; therefore, it's important to be sure to provide positive feedback and lots of support.

Coaches can encourage participation in sport for a person with a hidden disability by taking a pro-active approach, not worrying about making the occasional mistake and reminding themselves that every player just wants to be respected and valued.

References from the SIRC Collection:

1. Abraham A, Collins D. Taking the Next Step: Ways Forward for Coaching Science. Quest. November 2011;63(4):366-384.
2. Beyer R, Flores M, Vargas-Tonsing T. Strategies and Methods for Coaching Athletes with Invisible Disabilities in Youth Sport Activities. Journal Of Youth Sports. June 2009;4(2):10-15.
3. Hassan D, Dowling S, McConkey R, Menke S. The inclusion of people with intellectual disabilities in team sports: lessons from the Youth Unified Sports programme of Special Olympics. Sport In Society. November 2012;15(9):1275-1290.
4. McMaster S, Culver D, Werthner P. Coaches of athletes with a physical disability: a look at their learning experiences. Qualitative Research In Sport, Exercise & Health. July 2012;4(2):226-243.
5. Pine S. Inclusive coaching course opens minds and doors. Sports Coach. 2005;28(2):18-19.
6. Young J. The State of Play: Coaching Persons with Disabilities. Coaching & Sport Science Review. April 2010;50:9-10.

Installer de la constance dans votre entraînement

On effectue des exercices physiques, on s’entraîne et on s’alimente adéquatement parce que c’est bénéfique pour notre santé globale ou parce qu’on a un objectif à atteindre. Nous sommes motivés par la poursuite d’un but précis, que ce soit pour gagner un championnat mondial ou perdre quelques kilos. Le plus important dans l’atteinte des objectifs est probablement la constance*.

Les grands athlètes sont devenus de grands athlètes grâce à leur constance dans l’entraînement, le régime alimentaire et le quotidien*. Les athlètes comprennent bien que, pour obtenir les résultats souhaités, ils doivent suivre des lignes directrices ou s’en tenir à un programme. Une fois les résultats visés obtenus, ils augmentent leur entraînement ou l’ajustent en fonction des prochains objectifs.

Conseils pour développer la constance*:

• Simplicité : identifiez un programme qui vous convient; dès que vous commencerez à obtenir des résultats, vous vous surprendrez à aimer votre programme. 
• Planifiez une routine : placez votre séance d’entraînement à la même heure chaque jour ou chaque semaine. 
• Trouvez un entraîneur ou un partenaire d’entraînement: favorise la constance, car il devient plus difficile de reporter une séance d’exercice à un autre moment. 
• Procurez-vous un carnet d’entraînement : prenez note de vos séances afin de suivre l’évolution de séance en séance. Vous pouvez aussi prendre des photos de votre corps afin de noter vos améliorations. 
• Donnez-vous une journée de congé*: de temps à autre (une fois par semaine ou toutes les deux semaines), sortez de votre routine alimentaire et kinésique. Prenez une pause et délectez-vous de la tablette de chocolat dont vous avez envie. 

Nous avons tous une vie bien remplie : la famille, le travail et les obligations du quotidien. Néanmoins, trouver du temps pour se conformer à un programme de conditionnement physique jusqu’à l’atteinte des objectifs donne de meilleurs résultats que de se promener d’un programme à l’autre. Être constant dans un programme/régime d’entraînement vous permettra d’apprécier ce que vous faites, de vous améliorer jusqu’au palier suivant ou d’atteindre votre objectif.

* Seulement disponible en anglais 

Références de la collection de SIRC:

1. LOUW A, VAN BILJON A, MUGANDANI S. Exercise motivation and barriers among men and women of different age groups. African Journal For Physical, Health Education, Recreation & Dance. December 2, 2012;18(4):759-768.

2. Miranda M. Training and Competition Log for Tennis Players. Coaching & Sport Science Review. December 2007;43:14-16.

3. Shafizadeh M, Taylor M, Peñas C. Performance Consistency of International Soccer Teams in Euro 2012: a Time Series Analysis. Journal Of Human Kinetics. June 2013;38:213-225.

4. Sonnentag S. Burnout research: Adding an off-work and day-level perspective. Work & Stress. July 2005;19(3):271-275.

 5. TRAINING PARTNERS. Flex. January 2010;27(11):80.

 6. Weinberg R, Stitcher T, Richardson P. Effects of a Seasonal Goal-Setting Program on Lacrosse Performance. Sport Psychologist. June 1994;8(2):166-175.

Developing consistency in your training

When we exercise, train, and eat properly, we do these things for our overall health or because we have a certain goal we want to achieve. Whether it be winning world titles or just losing several pounds, we are motivated to pursue a certain outcome. Perhaps the most important thing about achieving your goals is consistency.

Great athletes become great athletes because they are consistent in their training, diet and in their daily routine. They understand that to get the results they desire, they have to stick to a set of guidelines or a routine. Once they have achieved the desired results, they increase their training or adjust it according to their next goals.

A few tips to develop consistency:

• Seek simplicity- find a program you can stick with; once you start getting results you will end up loving it.
• Establish a routine - schedule your training session for the same time each day or each week. 
• Get a coach or training partner - increases accountability, as it becomes harder to push the workout to another day. 
• Get a training log – keep track of your workouts to show improvements from workout to workout. You can also take pictures of your physique and keep a diary to see your improvement. 
• Allow for a day off – every now and then (once a week or once every two weeks), break your eating habits and training. Take a break and enjoy that chocolate bar. 

We all have busy lives with our families, jobs and life obligations. However, sticking to a fitness program until you have achieved your desired outcomes will give you better results than jumping from one program to the next. Being consistent with a training or exercise regime allows you to love what you are doing and enables you to improve to the next level, or to reach for your goal.

References from the SIRC Collection:

1. LOUW A, VAN BILJON A, MUGANDANI S. Exercise motivation and barriers among men and women of different age groups. African Journal For Physical, Health Education, Recreation & Dance. December 2, 2012;18(4):759-768.

2. Miranda M. Training and Competition Log for Tennis Players. Coaching & Sport Science Review. December 2007;43:14-16.

3. Shafizadeh M, Taylor M, Peñas C. Performance Consistency of International Soccer Teams in Euro 2012: a Time Series Analysis. Journal Of Human Kinetics. June 2013;38:213-225.

4. Sonnentag S. Burnout research: Adding an off-work and day-level perspective. Work & Stress. July 2005;19(3):271-275.

 5. TRAINING PARTNERS. Flex. January 2010;27(11):80.

 6. Weinberg R, Stitcher T, Richardson P. Effects of a Seasonal Goal-Setting Program on Lacrosse Performance. Sport Psychologist. June 1994;8(2):166-175.

La modération : le meilleur moyen d'éviter de prendre du poids pendant les Fêtes

C'est le temps de l'année où les petites tentations comme les sucreries et les collations de Noël abondent au bureau et à la maison. C'est aussi une période occupée pour tout le monde, puisqu'on voyage beaucoup et on passe des soirées en compagnie d'amis et de membres de la famille. Avec toutes ces réjouissances du temps des Fêtes, il est possible qu'on néglige nos routines d'exercice et nos saines habitudes alimentaires en pensant qu'on perdra du poids après Noël.

Une récente étude publiée dans le European Journal of Clinical Nutrition* a conclu que le poids qu'on prend durant l'année se fait principalement durant les Fêtes. L'étude a aussi observé qu'en moyenne, les gens prennent environ 1,5 livre durant cette période. Pour mettre cela en perspective, la plupart des Américains prennent environ 2 livres chaque année, ce qui signifie que 75 % de leur prise de poids se fait dans le temps de Noël. L'étude souligne également que durant les Fêtes, on consomme plus de calories que l'on en brûle. L'activité physique ne peut toutefois aider que dans une certaine mesure; elle doit être accompagnée d'une saine alimentation.

Voici donc quelques conseils qui pourraient vous être utiles pour éviter de prendre du poids pendant les Fêtes*.

• Faites de l'exercice! Si vous suivez une routine, ne l'arrêtez pas. Si vous n'en suivez pas, ce serait une bonne idée d'en établir une pour éviter de prendre trop de poids.
• Gardez vos habitudes alimentaires habituelles et laissez-vous peut-être aller pendant une ou deux journées durant les Fêtes. 
• Mangez des entrées santé, comme une soupe ou une salade. 
• Mangez lentement et mâchez bien vos aliments*. Le fait de manger rapidement* entraîne une suralimentation. 
• Mangez avec modération et faites des choix sensés*. 

Maintenir un poids santé* est très important pour notre santé globale. C'est possible en faisant de l'exercice, en ayant une saine alimentation et en mangeant avec modération.Les Fêtes représentent des occasions de manger de bons repas, de passer du bon temps avec des amis et d'être en bonne compagnie. Manger avec modération* et maintenir votre routine d'exercice durant cette période de l'année sont de bons moyens pour vous aider à garder une vie active et saine.

* Seulement disponible en anglais 

Références de la collection de SIRC:

1. 9 Smart Seasonal Substitutions. Tufts University Health & Nutrition Letter. November 2009;27(9):4-5. 
2. Archer S. Mindful Holiday Stress Coping Reminders for Clients. IDEA Fitness Journal. November 2008;5(10):80. 
3. Grieve F, Wann D, Henson C, Ford P. Healthy and Unhealthy Weight Management Practices in Collegiate Men and Women. Journal Of Sport Behavior. September 2006;29(3):229-241. 
4. Jakicic J, Rogers R. The Importance of Physical Activity for Losing Weight, Maintaining Weight, and Preventing Weight Gain. President's Council On Physical Fitness & Sports Research Digest. June 2013;14(2):1-9. 
5. Secrets to Healthy Holiday Eating. Tufts University Health & Nutrition Letter. November 2013;31(9):1-4. 
6. Wein D. the weighting game. Joe Weider's Muscle & Fitness Hers. February 2002;3(1):86

Moderation, the smart choice in combating holiday weight gain!

It is that time of year where goodies such as sweets and holiday snacks are abundant around the office and at home. It is also a busy time for all, as we are traveling to visit people or are entertaining family and friends. With all the holidays’ festivities, we might start neglecting our exercise routines and healthy eating habits in the hopes of working off the excess after the holidays.

A recent study published in the European Journal of Clinical Nutrition concluded that the majority of annual weight gain happens during the holidays. The study concluded that on average, people gain about 1.5 pounds during the holidays. To put this in perspective, most Americans gain about 2 pounds annually, which means that 75% of the weight is gained during the holidays. The study continues by stating that during the holidays, we consume more calories than we are burning. Exercise can only help to a point; eventually it must be balanced with a healthy diet.

A few tips you might want to follow during the holidays to avoid holiday weight gain:

• Exercise! For those who have a routine, try to maintain it. For those who do not, it might be wise to start a routine to avoid too much weight gain.
• Stick to your normal eating patterns and maybe splurge one or two days during the holidays. 
• Have a healthy appetizer such as soup or a salad. 
• Eat slowly and chew your food thoroughly. Eating fast leads to overeating. 
• Eat in moderation and make smart choices.

Maintaining a good healthy weight is very important for our overall health. This can be accomplished through exercise, proper diet and moderation. The holidays are a time to enjoy good food, good friends and good company. Moderation and keeping to your exercise routine at this time of year might be the best option to help maintain a healthy and active life.

References from the SIRC Collection:

1. 9 Smart Seasonal Substitutions. Tufts University Health & Nutrition Letter. November 2009;27(9):4-5. 
2. Archer S. Mindful Holiday Stress Coping Reminders for Clients. IDEA Fitness Journal. November 2008;5(10):80. 
3. Grieve F, Wann D, Henson C, Ford P. Healthy and Unhealthy Weight Management Practices in Collegiate Men and Women. Journal Of Sport Behavior. September 2006;29(3):229-241. 
4. Jakicic J, Rogers R. The Importance of Physical Activity for Losing Weight, Maintaining Weight, and Preventing Weight Gain. President's Council On Physical Fitness & Sports Research Digest. June 2013;14(2):1-9. 
5. Secrets to Healthy Holiday Eating. Tufts University Health & Nutrition Letter. November 2013;31(9):1-4. 
6. Wein D. the weighting game. Joe Weider's Muscle & Fitness Hers. February 2002;3(1):86