What is resilience ?

Based on Wikipedia, Resilience is defined as: the ability to mentally or emotionally cope with a crisis or to return to pre-crisis status quickly. Resilience exists when the person uses “mental processes and behaviors in promoting personal assets and protecting self from the potential negative effects of stressors”.

Why is resilience important ?

Resilience is important because it is part of your life and will be forever, no matter the life phase you are in. It will help you in any situations to bounce back and become stronger mentally. Based on many research studies and findings, greater resilience will…

• leads to improved learning and academic achievements
• promotes lower absences from work or school due to sickness
• contributes to reduced risk-taking behaviors including excessive drinking, smoking, and use of drugs
• contributes to be more involved in the community and/or family activities
• relates to a lower rate of mortality and increased physical health

How Sport can helps in building you stronger resilience ?

So now when talking about sport activity, how does this help you to build stronger resilience ? Here are the top 5 reasons:

1. Sport is a temporary emotional lab you can tap in when you want. It will put in you various states of emotions, comfortable and
2. Sport is time boxed and put you out of your comfort zone, which ultimately makes you develop subconsciously additional strengths that make you more resilient
3. Sport activity is a process with a start and a finish, where in between you experience adversity. Responding positively to adversity, teaches you to become more resilient and stimulate your brain to find new support mechanism
4. Sport helps you to develop a growth mindset, which is an essential catalyst of stronger resilience
5. In sport you are likely to face more defeats than victories, like in life. And the more you lose, the more you learn and become stronger.
   

Summary

In summary, sport practice (irrespective of your level) is a great way to build a better you physically and mentally. It is good for you and good for people around you. The key is develop a growth and flexible mindset when facing difficulty, adversity, pain, discomfort, rejection (you are perhaps put on bench for a football game), unfairness (when you dominate a complete tennis match but miss all important points) or defeats. It is not about why it is happening to you but more on how you respond to it.

The Bad news is that in sport like in life s*** happens.

The Good news is that is temporary and it is making you stronger.

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The ugly truth is that it’s not always that easy. Athletes themselves often have trouble finding motivation for daily training. They find it difficult to fight with the pressure of high expectations placed in front of them and they certainly have a hard time being best version of themselves in important moments. Some of the keywords of success are: discipline and motivation, but there are also a few techniques that will make it easier for you to get started and force yourself into everyday sports activities. So let’s see describe them separately with some examples.

1. Set clear goals that you want to achieve with every day training

Setting clear goals is more important than it seems at first glance.  Let’s explain it this way. Place a glass of water on the table in front of you and try to reach it, then place the same glass on the table in front of you and try to reach it with a bandage over your eyes. It’s easier without a bandage, isn’t it? Like in everything, when you see your goals clearly it is easier to reach them. It is important to be realistic in setting your goals, don’t overdo it, but on the other hand, try to push the boundaries a bit. Set goals that will personally make you happy and satisfied after achievement. Different people carry different desires with them, so don’t hesitate to make your own come true. Goals can be different, you may want to get your body in shape to run 10km or do 30 push-ups. Also your goals can be purely aesthetical and that is perfectly fine.

For mentioned goals set deadline, the exact time for which you want to reach them. This procedure will give you motivation and at the same time create pressure so that your goal is closer to the expiration date and you do not want to fail. Another thing that can significantly increase your motivation for daily practicing, is sharing your goal with your loved ones. Share them with as many close people as possible, chose people who will be your support. Except support you will be significantly motivated by the fact that you do not want to disappoint them and that in their eyes you want to look like a winner.

Let’s see some goals that you could set:

• If you are complete beginner, who does not train at all.
  Your goal should be to start with three times per week of aerobic practicing, for example start with 20-30minutes jogging, cycling or light swimming (you can combine all three or chose only one). When you start feeling comfortable with this practices increase time to 45minutes up to 60minutes. When this starts to be comfortable you are ready for next level.

• If you already practice 3 times a week and you want to increase number of practices: If you already have your aerobic practices, your goal should be to fill your week with three more anaerobic ones, for example start going in fitness gym and do your strength practices for specific muscle group. Three practices per week you can split in three groups (core/back muscle group, leg muscles and arm muscles). From the other side if you are already gym lover and those are practices that you already do fill your week with aerobic ones.

• If you already practice almost every day but you feel like you are losing motivation and need change: In this case your goal should be to one or two times per week do some sport or high-intensity work out. Try to replace some of your aerobic and anaerobic practices with some sport. One or two times per week go to play basketball, football, tennis, beach volleyball or similar. Company and competitive spirit will break the routine but you will still keep your body active and in shape. Other possibility is HIT work out (High intensity training) witch will last less than normal practice but will spend even more calories.

2. Organize your training the day before

We all live in a world where every day is full of obligations and where we have very little time for ourselves. The day starts in a hurry and very often we come to the end without being aware of it. In that madhouse unfortunately the easiest option is to give up on practice. However, there is a way to avoid this.

1. Every night before bed, take 10 minutes for yourself and think about your next day
2. Take a piece of paper or with your smartphone doesn’t matter) and write down the top 3 priorities of your next day, with 1 one them related to your sport. For example
   1. Start and finish work on time
   2. Help kids with homework between 16h to 17h
   3. Run 10k between 8h-9h, easy pace
3. Stick to what you wrote and just do it

Scheduling an prioritizing your next day, already put in you in a mood to achieve those and you sub consciously commit yourself with clear goals

Also, here are some tips how to choose perfect time for your practice:

• Aerobic practices (i.e. running, swimming, cycling): Best time for this is morning, before your busy day starts. When you wake up, take easily deceptive fruit like apple. Your running, swimming or cycling will be perfect for your body and after finishing you will go to breakfast happy.

• Anaerobic practices (i.e. push ups, heavy weight lifting): For this type of practices is important to have strength. That means your body needs one good meal, than at least two hours to digest the meal and than you are ready for practice. Also you should not do it very late so perfect time is one and half hour after breakfast or lunch.

• High Intensity work out are best in the evening after witch you will take dinner.

3. Reward yourself for successes

Although it seems ridiculous at first glance, the technique we usually use in kids turned out to be very successful for adults as well. When you don’t feel like training, think about the reward you could give yourself if you do. It will be more than a good motivation not to give up even that day. Rewards can be some everyday little things but also some slightly bigger enjoyments. Track your results and the progress you make and when you are, let’s say, halfway to the set goal, let the reward be a little higher. The reward does not have to be related to food, witch is surely one of your first thoughts. It can be a massage, going to a spa or cinema. After all, you can go shopping for a new item of clothing that will fit your new tight body perfectly.

Here are some rewards examples:

• For beginners, a good reward for you would be some book or online courses about the sport you started, so you can get more knowledge and stay motivated. It could also be a good and long bath at home.

• For people training 5-6 times per week, an example of reward could be going for sport massage or spat, to relax your body and mind. This will also help you with recovery.

• For people training every day, treat your well-shaped body with a piece of clothing or, for example, new sneakers witch will make your workout more comfortable.

Like any change, this one too need time to take root in your habits. The global view is that each habit takes a minimum of 21 days to grow into a routine. The University of London, on the other hand, says that it takes at least 66 days for something like that. Either way, walk slowly, listen to your body and follow feedback that is given to you, but never give up on set goals. After all, we all want to be the best version of ourselves.

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A part of football is gone forever. The greatest Diego Armando Maradona passed away at the age of 60. Whether you like or not about football, you know who Maradona was. He was more than a football. A was a poet, a genius an artist touch by the grace of God and watching him was a privilege for the world. His famous hands of God goal plus the goal of the century, against England in the Quarter final World Cup 1986 in Mexico, will remain forever….even if you are an English fan.

Why his death matter for all of us?

Maradona represents all what we are dreaming for. Started from nowhere, with nothing in Villa Fiorito in a poor slum of Buenos Aires and ended up being regarded as the best football of all times. He was ‘El pibe de Oro’ who become simply the best

It matters because his life and personality can teach us many things (regardless if you do sport or not). Maradona tought us to

• Believe in your dreams (he had two. One was playing the World Cup and the second one was winning it)
  
• Never forget where you come from. Despite what many gossip media reported, Maradona stayed humble, simple, approachable and never thought about himself like a God. During and interview and journalist asked him “How do you deal with such pressure?”. His answer speaks for himself “Sir, the pressure is when a man wakes up at 4 am, goes to work but he is not sure if he can bring back money home to feed his children. Me, I don’t have pressure.”
  
• Even if you are a genius in what you do, you need a team. Many of this former team mates said that Maradona was never blaming other and always put the team first
  
• Bring love and joy to others, not to yourself. Just asked people of Naples and they will tell you who Maradona was. Not just a football player, he was one of them. He will be in their hart for generations
  
• Learn to bounce back. In Maradona’s case, he was also a drug addict but he somehow bounce back and came back for his family and us. I will never forget the goal he scored in World Cup 1994 against Greece. After scoring, he ran towards all the camera and screamed like he was re-borned

• Always put hard work to justify success. Nothing comes by accident. Maradona famous quote:

When People succeed, it is because of hard work. Luck has nothing to do with success.

Diego Maradona

In summary, Maradona is an inspiration for all and his legacy will remain eternal. He is now playing football with the stars.

Highly recommends the movie

Maradona best goals compilation

What do you think about Maradona and his legacy ? Feel free to comment and give me your opinion.

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elearningsport

elearningsport.com (ELS) is the first open dedicated sport online e-learning global platform that will allow any sport individuals or organisations to grow, learn and collaborates in order to enhance sport knowledge and deliver value at all levels.

www.elearningsport.com

The post Maradona: You are football and will be with us forever appeared first on elearningsport.com.

As you can imagine, with the current pandemic worldwide situation of Covid19 and even some countries like France, restricting physical activities to 1 hour (fined to 130 € if not respected), many questions arise from population (amateurs athletes but also scientists) about the necessity of practicing sport. Is sport a first necessity need or should it be considered as secondary ? That is not an easy question. So let me give you my opinion where I stand on this topic

• Moving your body is not a privilege but a really first necessity need: we were not made to stay sit 8 to 10 hours a day in a confined space breathing the same air and being in the same environment
• Physical activities helps you and the others
  • it helps you, with your immune system, keeping up in good physical and mental condition, reduce stress level, better sleep, decrease level of anxiety, prevent weight gain, increase your memory, etc…
  • it helps others, like
    • medical staff, who are currently overloaded and do really appreciate people being responsible and take care of themselves
    • your friends and family, who also wants to you to be in good health and not stressed out when you spend time with them
    • local farmers, where you can stop by and get great quality food when you do your Sunday trail
• A human being is a social animal, meaning you also need to go out meet other people socialise when possible and respecting distances. It is essential to have this real social link with people (social media is good but that is not the same). Even when you do an individual sport like running or swimming, try to do it as a group. It is more fun, challenge and you also get the group pressure to challenge you.
• Health issues (specially obesity) and climate change are certainly, two of the main challenges of he 21st century. Did you that poor diet kills more than Tobacco and high blood pressure ? A recent study showed this. Check out on http://www.healthdata.org/news-release/new-study-finds-poor-diet-kills-more-people-globally-tobacco-and-high-blood-pressure
• Resilience in life is key. Sport is the best schools to teach you that. We all face or will face certain challenges during our lives. Resilience is about being able to bounce back and becoming stronger physically and mentally. It helps you to build resilience, regardless of the sport and/or intensity level. 
• Sport teaches you solidarity, humility, compassion….all those values that we need now and we will all need forever in life
• Remember…it is your body. Take care of it mentally and physically The first doctor you are facing is YOURSELF.

Check out here the great tips of the WHO

https://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/publications-and-technical-guidance/noncommunicable-diseases/stay-physically-active-during-self-quarantine

What about you ? What are your thoughts on this ? Tell us what you think and share your passion for sports with others.

elearningsport

elearningsport.com (ELS) is the first open dedicated sport online e-learning global platform that will allow any sport individuals or organisations to grow, learn and collaborates in order to enhance sport knowledge and deliver value at all levels.

www.elearningsport.com

The post Why exercising when being confined is even more important for your health ? appeared first on elearningsport.com.

1. Look at yourself now. Be grateful to be healthy and 2 legs and be able to run. Some people can’t
2. Think of what you did well in the day, for example at work. Don’t underestimate tasks that might be nothing for you but matters for others, like spending time to listen a colleague
3. Always remember not to compare yourself with others. Your life is unique
4. Imagine your loved ones watching you running, smiling. You have to keep running, keep living for them too. They expect you. They count on you
5. If you are music runner like me, listen what you like and what pushes you. If you are not, listen to the nature around

What about you?

Tell us what you think.

elearningsport

elearningsport.com (ELS) is the first open dedicated sport online e-learning global platform that will allow any sport individuals or organisations to grow, learn and collaborates in order to enhance sport knowledge and deliver value at all levels.

www.elearningsport.com

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