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When Adam Waterson speaks, elite athletes listen – and so should you.
Adam is a global exercise sports scientist and fitness aficionado with expert credentials in achieving specialist performance by applying techniques from the areas of biomedical science, physiology, biomechanics, nutrition, and psychology.
As LA Galaxy FC Strength and Conditioning Coach, Adam trains the likes of global superstars Zlatan Ibrahimovic and Javier Hernandez and is passionate about mental acuity in his approach to performance coaching.
“Mental acuity, or “sharpness” is a collection of different mental functions that allow our brain to function and perform,” explains Adam.
“If you have a high level of mental acuity you could assume that this will help improve your sports performance through a variety of means such as being more alert and focused, allowing you to process information more effectively. Also, having more clarity in your decision making and reducing your cognitive load, could help you to make better decisions with a clearer mindset.”
In addition to his role at LA Galaxy FC, Adam has joined the Herbalife Nutrition Fitness Advisory Board where he will be providing fitness and performance guidance to athletes on every level worldwide.
Here are Adam’s top 5 tips for improving mental wellbeing:
1. Wind down
Establish a bed routine to help improve your chances of better quality and quantity of sleep. Try limiting caffeine and alcohol from late afternoon; turning off your laptop and phone at least an hour prior to sleep; keeping a dark, cool bedroom; reading a fictional book prior to sleep; writing down your thoughts and a to-do list to close out the day and put your mind at ease.
2. Move it
Exercise regularly and at various intensities. Exercise increases your energy levels and also the amount of serotonin in the brain, which leads to improved mental clarity. Our brain functions best when we are on the move!
3. Fuel your body
Eat a healthy, well-balanced diet of nutritional foods. Ensure the body and brain receive an adequate supply of vitamins, minerals, unsaturated fats, complex carbs and proteins. If you don’t already, start eating more fish or take omega 3 fatty acid tablets which have been linked to playing a crucial role in brain health. Also, drink plenty of water throughout the day to avoid dehydration which definitely has a negative affect on your ability to concentrate.
4. Unplug and meditate
Remove yourself from the action-packed day and set aside 5-10minutes where you relax your body and mind. Meditation if done consistently can be a great stress reliever and help recharge the batteries.
5. Write a list
Be organized and plan ahead as best you can. It doesn’t need to be a plan that micromanages your day, just a list of items that you know must be done today. This will help you reduce your cognitive load. When you begin the day knowing what must be accomplished, you’ll be surprised how focused you will be and how much you can achieve.
How quickly you start seeing results will depend on how you’re able to implement these strategies into your daily routine, says Adam.
“If you can implement all five then that’s amazing and I would expect you will notice a change immediately. If it’s just one or two then it will take time but it will get you on the right path.”
Before training, fuel your body with Herbalife Nutrition, the world leader in meal replacement and protein supplement. Whether you are looking to improve your eating plan and habits, reach and maintain a healthy weight, increase your fitness level or looking for a sustainable energy boost, Herbalife Nutrition is here to help.
Browse the product range here: herbalife.com.au .
