#Refined Performance

High performers ask Q’s like: What feels productive but isn’t actually important - and how do I remove or delegate it? What are my top priorities (not tasks) of this week? How do I design my environment to be the person I want to become? How would this get done if bandwidth & resources weren’t an issue? What am I avoiding that would actually move the needle? What is my competition doing that I can dissect to find gaps they’re missing? What’s the smallest version of this I can test first? Low performers ask: What do I need to do today? (You’re already behind if you don’t plan this in advance) What are my tasks for this week? (tasks ladder up to larger priorities, name those first!) What new habits do I need to start/stop doing? (your environment plays a bigger factor) How do I get this done now with what I have? (this doesn’t allow for creative problem solving!) What are my 5 goals for the year? (goals don’t matter without systems!) Save this for the next time you sit down to plan 🧠 #femalefounder #mindsetshift #productivityhacks #femaleentrepreneur #nanadelrey

Comment “RPR” for a full warm up guide that includes Reflexive Performance Reset (RPR), dynamics, drills and more. It helps you get the CNS fired up and ready to perform! RPR or Reflexive Performance Reset is breath work and activation points to help your mind and body get into a state to perform. I use it instead of doing a warm-up lap, at practice or a meet! After doing RPR I noticed a huge difference in my mental focus and how my body is feeling. RPR allows your muscles to stretch, puts you in a good mental state to perform, and slows your heart rate down, so you are not in flight or fight mode. I think of it as, it puts a protective shield around my muscles, limiting the risk of injury. “RPR is the biggest secret in sports performance” - Cal Dietz Source: I discovered RPR though @coachchriskorfist @coachtonyholler so all the credit goes to them! Follow for more science-based sports performance content to help you become a better athlete ✅ Want to train with me 1-on-1? DM me “COACHING” or click the link in my bio to apply for private coaching. #trackcoach #performancecoach #speeddevelopment #strengthdevelopment #RPR

Visualization is the tool of elite performers. Visualization is a tool elite performers use to rehearse success before it happens. By mentally simulating actions, outcomes, and challenges, they train focus, confidence, and execution without physical repetition. A reminder that performance often begins in the mind before it shows in reality. #visualization #performance #mindset #success #personalgrowth #mentaltraining #focus #selfimprovement #eliteperformance #discipline

Nobody teaches you this stuff. You get told to work harder. Stay consistent. Want it more. And when that doesn’t work, you assume something is wrong with you. Nothing is wrong with you. Measure your progress by what you moved forward today not what you finished. Pre-decide the moment before the resistance hits so there’s nothing left to negotiate. And set a behavioral standard, not an outcome goal because the outcome is a byproduct of what you actually do. Three things. All backed by research. All usable today. The people performing at the highest level aren’t more talented than you. They just have a better system for their behavior. Save this for the next time the wheels start spinning

It’s obviously not anything but eccentric RFD is one of the biggest differentiators in jump performance. Good news is that we can train it through movement and the weight room. Let’s build! Note on the spring analogy: the comparison is just to help understand the concept of leg stiffness. In reality the leg spring will actually lengthen then compress, compared to a spring which will get compress then pop afterwards. #athlete #hooper #performance #sports #strength #verticaljump #workout #bounce

Senior training 62+. Mobility and proprioception = strength training 💪🏽

🇮🇹Allena la tua capacità di frenata. La decelerazione è il ponte tra accelerazione e cambio di direzione. Chi è più efficiente nel frenare, è anche più veloce. Devi imparare a rallentare per prepararti al movimento successivo. La capacità di assorbire è fondamentale per migliorare la performance e ridurre il rischio di infortunio. Una composizione corporea ottimale ti permette di aumentare le tue performance. L’obiettivo per ogni atleta è quello di giocare con una percentuale di massa grassa tra l’8% e il 10%. Andare oltre questa soglia significa portare peso inutile addosso. I carboidrati sono la fonte principale di energia per sprintare e sostenere il gioco ad alta intensità. Resta idratato. 🇬🇧Train your ability to decelerate. Deceleration is the transition between acceleration and change of direction. The more efficient you are at braking, the faster you become. You need to learn how to slow down to prepare for the next movement. The ability to absorb forces is key to improving performance and reducing injury risk. Optimal body composition helps you improve your performance. The goal for every athlete is to perform with a body fat percentage of around 8–10%. Going beyond this range means carrying unnecessary weight. Carbohydrates are the primary fuel for sprinting and sustaining high-intensity performance. Stay hydrated. #movement #performance #athlete #mindset #consistency

Getting quicker doesn’t have to be complicated @coach.duggan explains his top 3 tips to getting faster off the mark 💨

PERFORMANCE TEST 📈 Te presentamos nuestro proceso de evaluación y planificación del entrenamiento: 1️⃣ Datos: descripción de los datos personales, contacto, antecedentes médicos, clínicos y de lesiones. 2️⃣ Calidad del Movimiento: FMS (Funcional Movement Screen): Evaluación de los 7 patrones de movimiento fundamentales. 3️⃣ Perfil Neuromuscular: desarrollo del perfil Fuerza-Velocidad 4️⃣ Valoración Específica / Global: Test específicos del deporte, actividad o disciplina. 5️⃣ Planificación: Estructuración del micro y mesociclo de entrenamiento 📍Estamos ubicados en Colinas de Bello Monte, Centro Roraima, Piso 1, Local 1E. A una cuadra de Cine Citta en sentido Cuidad Banesco. TRAIN YOUR DREAMS | #BeElite

RPR Body Reset 👀 Still currently digging into RPR (Reflexive Performance Reset) as not only a warm up but a reset for the body to destress I can’t say it with certainty how well it works but what it does it basically treats the muscle imbalances in our body and prepare our nervous system for action 💯 Due to daily stresses whether it’s physical mental or emotional, it’ll lead to muscles being under or over active leading to having weak links in the chains and having compensation patterns. And compensation patterns from what I learnt is the main cause of non contact injuries and everyday aches and pain 😶 Speaking from experience, after hitting the right spots, I do feel my eyes dilating more and body feeling more warm from the inside 🙃 Still more to learn but doing this quick 3 mins warm up won’t hurt 😆

Comment: “performer” for your free diagnostic assessment. If you’re someone who can always work hard for others but can’t make any progress on your own projects or business it’s often because you have not created the right environment to pull the side of you that performs. You’re like a powerful race horse that can perform on the track but is directionless in the open field. The trick is to figure out exactly what conditions bring out your performer at their best (deep down you know what this is) and then engineer the same conditions so it works for you. I will be going over the next steps in the next videos. If you want a deep diagnostic assessment and tips on your Performer, you Strategist and their relationship, comment “performer” and I’ll send you the details!

Practice ≠ Perfect Practice ≠ perfection Practice = progress And progress is enough #music #singing #practice #vocalcoach #tips