Enhance Athletic Performance: Nutrition & Exercise

Athletic enhancement is achievable through the meticulous planning in several key areas. Nutrition supplies the energy needed for both training and recovery; a balanced diet improves athletic performance. Regular exercise builds the strength and endurance needed for athletic activities. Adequate sleep allows the body to recover and rebuild muscle tissue. Hydration maintains the body’s physiological functions, which is crucial for optimal performance and stamina.

Ever watched an athlete effortlessly glide across the field, seemingly defying the laws of physics? Or maybe you’ve just admired someone who tackles everyday challenges with a certain pep in their step and an unbreakable spirit? What you’re seeing, my friends, is athleticism in action—and it’s so much more than just sports.

Think of athleticism as your body’s ultimate operating system, fine-tuned for peak performance. It’s about how well you move, how much power you can unleash, and how quickly you can react. It’s not just about hitting home runs or scoring touchdowns (though it certainly helps!), it is about navigating the world with ease, grace, and a whole lotta energy.

But here’s the real kicker: enhanced athleticism isn’t just for elite athletes. It’s for everyone! Imagine feeling more confident in your own skin, having the energy to tackle any challenge, and moving with freedom and strength. That’s the promise of unlocking your athletic potential. Besides improved health, it is about a stronger mind, more self-assuredness and an all around better you.

Maybe you’re thinking, “But I’m not an athlete!” That’s okay! Athleticism isn’t an exclusive club. It’s a spectrum, and you’re already somewhere on it. The best part? It’s malleable. Whether you’re a seasoned gym-goer or just starting your fitness journey, you can absolutely improve your athleticism, no matter your current fitness level.

So, get ready to dive in! This blog post is your comprehensive guide to developing your athleticism. We’re taking a holistic approach, exploring the key components and training principles that will help you move better, feel stronger, and unlock your inner athlete. Let’s do this!

The Foundational Pillars of Athleticism: Building Your Athletic Foundation

So, you want to be an athlete, huh? Or maybe just move like one? Well, you’ve come to the right place! Athleticism isn’t just about being a star on the field; it’s about mastering your body and unlocking its full potential. Think of athleticism as a magnificent building. You can’t just start slapping on the fancy decorations; you need a solid foundation first!

That’s what we’re diving into today: the core components that make up that foundation. These aren’t isolated skills; they’re all interconnected, working together like a finely tuned machine. Imagine trying to run fast without strength, or change direction without agility – you’d be all over the place! Each pillar supports and enhances the others, contributing to your overall athleticism. Consider these the essential ingredients in the athleticism recipe. Let’s break them down!

Strength: Building a Solid Base

First up, we’ve got strength – the bedrock of athletic performance. Strength is more than just being able to lift heavy things; it’s the ability to exert force against resistance. It’s the foundation upon which power, speed, and agility are built. Think of it as your engine. Without a powerful engine, your sports car won’t go very fast (or at all)!

Now, let’s talk about relative strength. This is your strength relative to your body weight. A lighter athlete who can lift a significant amount compared to their size will often be more effective than a heavier athlete who can lift more overall, but has a lower relative strength. This is crucial in sports where you need to move your body efficiently!

So, how do we build this strength? We’re talking about good old-fashioned strength training!

• Weightlifting: Exercises like squats, deadlifts, and bench press are your bread and butter for building overall strength. Focus on proper form and gradually increasing the weight you lift.
• Bodyweight Exercises: Don’t underestimate the power of your own body! Push-ups, pull-ups, and planks are fantastic for building strength and stability, and you can do them virtually anywhere.
• Progression: Don’t just keep doing the same thing! Gradually increase the difficulty of your exercises over time. Add weight, increase reps, or try more challenging variations. For example, you can start with assisted pull ups before advancing to a standard pull up.

Power: Explosive Force Unleashed

Alright, you’ve got your strength – now it’s time to turn that strength into power! Power is the ability to exert force rapidly. It’s strength with a speed component. It’s what allows you to jump high, sprint fast, and throw with explosive force.

Think of it this way: Strength is how much weight you can lift, and power is how quickly you can lift it.

A key concept here is the Rate of Force Development (RFD). This refers to how quickly you can generate force. A higher RFD means you can produce force faster, which translates to more power.

To unleash your inner power, we need to incorporate plyometrics and ballistic training:

• Jump Squats: These explosive squats help you develop lower body power.
• Box Jumps: Jumping onto a box builds explosive leg strength and coordination.
• Medicine Ball Throws: Throwing a medicine ball helps develop upper body power and coordination.

Important! Pay very close attention to proper form when doing plyometrics. These exercises are high impact, and progressing too quickly can lead to injury. Start with low-intensity exercises and gradually increase the intensity as you get stronger.

Speed: Moving with Velocity

Time to get fast! Speed, in the athletic sense, isn’t just about running in a straight line; it’s about moving your body quickly and efficiently in all directions.

When it comes to sprinting mechanics, there are a few key things to keep in mind:

• Stride Length: How far you cover with each step.
• Stride Frequency: How many steps you take per second.
• Arm Action: Your arms should be driving forward and back, not across your body.

To improve your speed, incorporate these drills:

• Resisted Sprints: Using a sled or resistance band to add resistance to your sprints will help you build acceleration.
• Sled Pulls: Pulling a sled helps to develop strength in the legs and hips, which is essential for powerful acceleration.
• Flying Sprints: These are short sprints where you start at top speed, allowing you to work on maintaining that velocity.
• Downhill Sprints: Running downhill can help you increase your stride length and frequency, but be careful not to overstride.

And remember, always warm up properly before speed training and cool down afterwards to prevent injury!

Agility: Nimble and Reactive Movement

Speed is great, but what happens when you need to change direction? That’s where agility comes in! Agility is the ability to change direction quickly and efficiently in response to a stimulus.

It’s not just about physical ability; it’s also about cognitive processing. You need to be able to react quickly and make decisions on the fly.

Agility drills include:

• Cone Drills: These drills help you improve your change of direction speed and coordination.
• Shuttle Runs: These drills involve sprinting back and forth between two points, requiring you to change direction quickly.
• Reaction Drills: These drills involve reacting to a visual or auditory cue, helping you improve your reaction time and decision-making skills.

Endurance: Sustaining Performance

You’ve got strength, power, speed, and agility – now you need the endurance to keep going! Endurance refers to your ability to sustain physical activity over a prolonged period.

It’s important to distinguish between cardiovascular endurance and muscular endurance:

• Cardiovascular Endurance: This is your ability to sustain prolonged aerobic activity, like running a marathon or cycling for hours.
• Muscular Endurance: This is the ability of a muscle to perform repeated contractions over a long period of time, like doing a high number of repetitions in a weightlifting exercise.

VO2 max is a key measure of cardiovascular fitness. It represents the maximum amount of oxygen your body can use during exercise.

Here’s how to build up that endurance:

• Cardiovascular Endurance: Interval training, long-distance running, cycling, and swimming are all great ways to improve your cardiovascular endurance.
• Muscular Endurance: High-repetition strength training and circuit training are effective for building muscular endurance.

Flexibility/Mobility: Freedom of Movement

Don’t forget about flexibility and mobility! These are essential for athletic performance and injury prevention. Flexibility refers to the ability of a muscle to lengthen passively, while mobility refers to the ability to actively control movement through a range of motion.

Think of flexibility as how far you can stretch, and mobility as how far you can actively move a joint.

To improve your flexibility and mobility, incorporate these exercises:

• Dynamic Stretching: These are active stretches that involve movement, like leg swings and arm circles.
• Static Stretching: These are passive stretches that you hold for a period of time, like a hamstring stretch or a calf stretch.
• Mobility Exercises: These exercises focus on improving joint range of motion and control, like hip circles and thoracic spine rotations.

Balance/Coordination: Harmonious Control

Last but not least, we have balance and coordination. Balance is the ability to maintain equilibrium, while coordination is the ability to smoothly and efficiently execute movements.

Proprioception is the key here. This is your body’s awareness of its position in space. Improved balance and coordination involve enhancing neuromuscular control.

To improve your balance and coordination, try these exercises:

• Single-Leg Stance: Stand on one leg for as long as you can without losing your balance.
• Balance Board Exercises: These exercises challenge your balance and coordination.
• Coordination Ladders: These ladders help you improve your footwork and coordination.
• Juggling: Sounds silly, but juggling can actually help improve your hand-eye coordination and focus.

And there you have it! The foundational pillars of athleticism. Master these components, and you’ll be well on your way to unlocking your full athletic potential! Remember, it’s a journey, not a destination. Stay consistent, challenge yourself, and have fun along the way!

Training Principles: Guiding Your Athletic Journey

Alright, so you’ve got the engine, the chassis, and the wheels. Now you need the GPS to actually get somewhere! That’s where training principles come in. Think of them as the rules of the road for athletic development. Ignore them, and you’ll likely end up lost, spinning your tires, or worse, crashed and injured. Apply them smartly, and you’ll see consistent progress, reach your goals, and have a way more enjoyable ride.

Let’s break down these key principles, because let’s be honest, winging it might be fun for a hot minute, but it isn’t exactly the best way to climb the ladder of athleticism.

Progressive Overload: Gradual Adaptation

Imagine trying to bench press your bodyweight on your first day at the gym. Ouch! That’s a recipe for disaster (and a serious ego check). Progressive overload is all about gradually increasing the stress you place on your body, which forces it to adapt and become stronger, faster, and more resilient.

How do you actually do it? Here are a few simple ways to apply progressive overload:

• Lift Heavier: The most obvious one, right? Add weight to the bar, grab a heavier dumbbell, or increase the resistance on the machine.
• More Reps/Sets: Can’t add weight just yet? No problem! Try banging out a couple more reps or adding another set to your workout.
• Shorter Rest: Decrease the amount of time you’re resting between sets. This increases the overall intensity of your workout.
• Train More Often: Increase the frequency of your workouts. Maybe go from training legs once a week to twice. This allows for the body to adapt quicker.

The key is to listen to your body and avoid doing too much too soon. Plateaus are normal, but mixing things up will keep your body from getting too comfortable!

Specificity: Training with Purpose

Ever seen a powerlifter try to run a marathon? Or a marathon runner try to break a weightlifting record? While they might surprise you, their performance won’t be as good as someone who’s been specifically training for that event. That’s specificity in action!

The SAID principle (Specific Adaptation to Imposed Demands) says that your body will adapt specifically to the demands you place on it. If you want to get better at basketball, you need to practice basketball skills. If you want to get stronger, you need to lift weights. Simple, right?

Let’s look at an example. If you are a swimmer, focus on swim-specific strength and endurance exercises. Think pulling exercises to improve your stroke, core work for stability in the water, and of course, a whole lotta swimming!

Periodization: Strategic Cycling

Imagine driving a car at full speed, all the time. Eventually, something’s gonna break down. Periodization is like strategic gear-shifting for your training. It involves cycling your training intensity and volume over time to optimize performance and prevent overtraining.

Two common models include:

• Linear Periodization: A gradual increase in intensity and decrease in volume over time. Think building a foundation of endurance and higher reps, then shifting towards lower reps and higher weight as you get closer to a competition.
• Undulating Periodization: Daily or weekly variations in intensity and volume. This is like a rollercoaster for your muscles! It’s great for preventing boredom and keeping your body guessing.

The beauty of periodization is it helps you peak at the right time and minimizes the risk of injury or burnout. It’s a planned roadmap for your athletic journey.

Recovery: Rest and Rejuvenation

This is where most people mess up. They grind and grind, thinking that more is always better. But you can’t build a house without giving the construction crew a break, right? Recovery is essential for muscle repair, adaptation, and overall performance. It’s when your body rebuilds stronger than before.

Here’s how to optimize your recovery:

• Active Recovery: Light exercise like walking or stretching helps to increase blood flow and reduce muscle soreness.
• Massage/Manual Therapy: Helps to release tension and improve circulation. Treat yo’self!
• Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. It’s like hitting the reset button for your body and mind.
• Manage Stress: Find healthy ways to manage stress, like meditation, yoga, or spending time in nature. Stress kills gains!

Remember, consistent training plus adequate recovery equals optimal results. Don’t skip this crucial step!

Nutrition: Fueling Your Athletic Engine

Alright, listen up, future athletic legends! You can train like a beast, recover like a pro, but if you’re fueling your body with junk, you’re basically trying to win the Indy 500 with a lawnmower engine. Nutrition isn’t just some afterthought; it’s the high-octane fuel that takes your performance from “meh” to “magnificent”!

Macronutrients: The Building Blocks

Let’s break it down into the Big Three: Protein, Carbohydrates, and Fats. Think of them as the construction crew, the energy supplier, and the logistical support for your athletic empire.

• Protein is your muscle-building and repair crew. It’s essential for rebuilding those muscles after a tough workout. Without enough protein, you’re basically asking your body to build a skyscraper out of popsicle sticks. Aim for a daily intake that matches your activity level and goals!

• Carbohydrates are your energy source. Think of carbs as the fuel that powers your workouts and keeps you going strong. The amount you need will vary depending on your activity level, but don’t skimp on them if you want to have enough gas in the tank to reach the finish line.

• Fats get a bad rap, but they’re actually crucial for hormone production, nutrient absorption, and overall health. Don’t be afraid to embrace healthy fats from sources like avocados, nuts, seeds, and olive oil. They are the secret ingredient for sustained energy and optimal performance.

Optimal Ratios: Tailor your macronutrient ratios to your specific sport or activity. A marathon runner will need a different balance than a powerlifter. Endurance athletes might benefit from a higher carbohydrate intake, while strength athletes may need more protein.

Timing is Everything: When you eat is almost as important as what you eat.

• Pre-workout carbs: A quick-digesting carb source about an hour before exercise can provide you with readily available energy to power through your workout.

• Post-workout protein: Within 30-60 minutes of finishing your workout, aim for a high-quality protein source and some carbs to help your muscles recover and rebuild.

Hydration: The Elixir of Performance

Water is the lifeblood of athletic performance. Dehydration can lead to reduced strength, endurance, and cognitive function. Don’t wait until you’re thirsty to drink – that’s like waiting until your car runs out of gas to fill up the tank!

Hydration Strategies:

• Sip Regularly: Drink water consistently throughout the day, not just during workouts. Carry a water bottle with you as a constant reminder.

• Electrolyte Boost: For prolonged or intense exercise, consider electrolyte-rich beverages to replace sodium, potassium, and other minerals lost through sweat. These are key to maintaining fluid balance and preventing cramping.

• Urine Check: Monitor the color of your urine. Light yellow is a good sign of adequate hydration, while dark yellow indicates you need to drink more fluids.

Dehydration’s Impact: Even mild dehydration can significantly impact performance. It’s not just about feeling thirsty; dehydration can affect your strength, endurance, and even your decision-making skills. Don’t let dehydration hold you back from reaching your full potential. Stay hydrated, and you’ll be amazed at the difference it makes.

Injury Prevention and Management: Staying in the Game, Because Nobody Likes Sitting on the Sidelines!

Alright, let’s talk about something crucial – staying in the game! All that hard work building strength, power, and agility goes down the drain if you’re sidelined with an injury. Think of your body like a finely tuned sports car. You wouldn’t skip maintenance, would you? Injury prevention is your preventative maintenance. It’s what keeps you performing at your peak, week after week, year after year. It’s about being smart, not just strong. So, let’s dive into a couple of key areas to keep you off the injury list and on the field (or court, or track, or wherever you crush it!).

Warm-up/Cool-down: Preparing and Recovering Like a Pro

Warm-ups are like sending your muscles a memo saying, “Hey, we’re about to do some work, so get ready!” It’s not just about avoiding injuries; it’s about maximizing your performance.

• Increased Blood Flow to Muscles: Think of it as pre-heating the engine.
• Improved Joint Mobility: Loosening up those hinges to move freely.
• Enhanced Neuromuscular Activation: Waking up the brain-muscle connection!

So, what does a good warm-up look like?

• Dynamic Stretching: Leg swings, arm circles, anything that gets you moving. No more of that old school static stretching. Save that for later.
• Light Cardiovascular Exercise: A light jog or jumping jacks to get the heart pumping.
• Sport-Specific Movements: Mimic the activities you’re about to do, but at a lower intensity.

Cool-downs, on the other hand, are like telling your body, “Okay, job’s done, let’s relax and recover.” Just as important as warming up!

• Reduced Muscle Soreness: Helps flush out those waste products that cause soreness.
• Improved Recovery: Allows your body to start repairing itself faster.
• Gradual Return to Resting Heart Rate: A gentle transition back to normal.

Effective cool-down moves:

• Static Stretching: Hamstring stretch, calf stretch, hold those stretches to improve flexibility.
• Foam Rolling: Target those tight spots and work out the knots.
• Light Cardiovascular Exercise: A slow walk or light cycling to keep the blood flowing.

Proper Form: Technique is Key (Unless You Enjoy Physical Therapy!)

This is where ego meets reality. Sure, you could try to lift a mountain of weight with terrible form, but you’ll probably end up with a mountain of pain. Correct technique is paramount for minimizing injury risk. It’s not always about lifting the heaviest weight; it’s about lifting it right.

Common form mistakes in popular exercises? Oh, we’ve got a few:

• Squat: Knees caving in, back rounding, not hitting depth.
• Deadlift: Rounding the back, not engaging the glutes, pulling with the arms.
• Push-up: Sagging hips, elbows flaring out, not going low enough.

How to fix them?

• Squat: Focus on pushing your knees out, keeping your chest up, and sitting back like you’re sitting in a chair.
• Deadlift: Maintain a flat back, engage your core, and use your hips and legs to lift the weight.
• Push-up: Keep your body in a straight line, tuck your elbows in, and lower yourself until your chest touches the ground (or close to it).

Don’t be afraid to ask for help! A coach or trainer can provide valuable feedback and help you dial in your form. Think of them as your form police, keeping you safe and effective.

Assessment and Monitoring: Are We There Yet? (Tracking Your Athletic Progress)

Alright, champ, you’ve been putting in the sweat and tears (hopefully more sweat than tears!). But how do you know if all that hard work is actually paying off? Are you getting faster, stronger, more agile? That’s where assessment and monitoring come in. Think of it as your athletic GPS – it tells you where you are, where you’re going, and helps you adjust course if you’re heading in the wrong direction. It is essential to track athletic abilities to adjust your training and see progress! Without monitoring you’re basically throwing things at the wall and seeing if they stick.

Performance Testing: Numbers Don’t Lie (Usually!)

Let’s get scientific for a minute. Performance testing is all about putting some hard numbers on your athletic abilities. We’re talking about tests that give you concrete data you can track over time. Here are a few popular options:

• Speed Demons:

  • 40-yard sprint: A classic test of raw acceleration and speed. Perfect for gauging progress in short bursts.
  • 100-meter sprint: For measuring top-end speed and sprinting endurance.

• Agility Aces:

  • Shuttle run: Tests your ability to change direction quickly and efficiently. A staple for many sports.
  • Cone drills: Various cone arrangements can be used to assess different aspects of agility, like cutting, weaving, and reacting.

• Strength Superstars:

  • 1-Repetition Maximum (1RM) tests: Find the maximum weight you can lift for one repetition in exercises like squats, deadlifts, and bench press. This is a key indicator of raw strength.

• Endurance Engines:

  • VO2 max test: Measures your body’s ability to use oxygen during exercise. A gold standard for assessing cardiovascular fitness.
  • Timed run: Run at a high speed for a set time and track how far you get. A simple way to assess your endurance.

Important Disclaimer: Choosing the right tests is crucial. A marathon runner probably doesn’t need to focus on their 40-yard sprint time, and a powerlifter’s VO2 max isn’t their top priority. Pick tests that are relevant to your goals and the specific athletic qualities you’re trying to improve. Once you’ve got your baseline numbers, track them over time to see if your training is working! Also be aware of injuries, don’t push yourself!

Subjective Measures: How Do You Really Feel?

Numbers are great, but they don’t tell the whole story. Subjective measures are all about tuning into your body and paying attention to how you feel. After all, you’re the one in the trenches!

• Rate of Perceived Exertion (RPE): This is a scale (usually from 1 to 10) that you use to rate how hard a workout feels. It’s surprisingly accurate for gauging intensity and preventing overtraining. Are you finding that the treadmill is feeling like a 9/10 recently? It may be time to take a step back!
• Sleep Quality: Are you waking up feeling like you have been hit by a truck? It may be time to look into sleep quality as it is crucial for recovery. Aim for 7-9 hours of quality sleep per night.
• Other Indicators of Recovery: Pay attention to things like your mood, energy levels, muscle soreness, and appetite. Are you constantly irritable and exhausted? It could be a sign that you’re not recovering properly.

By combining objective performance tests with subjective measures, you get a complete picture of your athletic progress. Use this information to make informed training adjustments and stay on track towards your goals. Remember, it’s a journey, not a sprint (unless you’re testing your sprint speed, of course!).

Additional Considerations for Athletic Development

So, you’re pumped about leveling up your athleticism – awesome! We’ve covered the core stuff, but let’s chat about a couple of extra ingredients that can seriously spice up your athletic recipe. Think of these as the secret sauces or special power-ups to accelerate your gains.

Training Equipment: Tools of the Trade

Alright, let’s talk toys! Like a kid in a candy store, you’ve got a ton of options when it comes to training equipment. Here’s the lowdown on some popular choices:

• Free Weights (e.g., Dumbbells, Barbells): These bad boys are the OGs of strength training. They engage more muscles for stabilization, which translates to better overall strength and muscle development. Barbells are king for compound movements like squats, deadlifts, and bench presses, while dumbbells offer versatility for unilateral work (training one side of the body at a time) and accessory exercises.

  • Benefits: Versatile, great for building strength and muscle, engages stabilizer muscles.
  • Drawbacks: Can be intimidating for beginners, requires proper form to avoid injury.

• Machines (e.g., Leg Press, Chest Press): Machines are like free weights with training wheels. They guide you through the motion, making them a bit more beginner-friendly. They’re great for isolating specific muscle groups and can be useful if you have any limitations.

  • Benefits: Safer for beginners, isolates specific muscles, good for controlled movements.
  • Drawbacks: Can be expensive, takes up space, less functional than free weights.

• Resistance Bands: These stretchy superheroes are portable, affordable, and surprisingly effective. They provide variable resistance, meaning the tension increases as you stretch them. Perfect for warm-ups, mobility work, and adding a little extra oomph to bodyweight exercises.

  • Benefits: Portable, affordable, versatile, great for warm-ups and mobility.
  • Drawbacks: Resistance is limited, can snap or break with overuse.

• Bodyweight Training Equipment (e.g., Pull-up Bars, Gymnastic Rings): Who needs a fancy gym when you’ve got your own body? Pull-up bars and gymnastic rings unlock a world of challenging and rewarding exercises. Mastering your bodyweight is a cornerstone of athleticism, improving strength, coordination, and body control.

  • Benefits: Convenient, improves body control, functional strength, requires minimal equipment.
  • Drawbacks: Can be difficult for beginners, limited exercise variety without additional equipment.

Before you max out your credit card, think about what suits your goals, space, and budget. A simple set of dumbbells and resistance bands can take you a long way!

Finding a Coach/Trainer: Expert Guidance

Ever wished you had a Yoda for your athletic journey? That’s where a great coach or trainer comes in. They’re not just glorified cheerleaders; they’re skilled navigators who can help you chart a course to success. Here’s why teaming up with a pro can be a game-changer:

• Personalized Training Programs: Forget generic workout plans. A good coach will assess your current fitness level, goals, and limitations, then design a program tailored just for you.
• Expert Guidance on Technique and Training Principles: Proper form is crucial for preventing injuries and maximizing results. A coach can provide real-time feedback, correct your technique, and educate you on the principles of effective training.
• Motivation and Accountability: Let’s face it, sometimes we all need a kick in the pants. A coach provides that extra push, keeps you accountable, and helps you stay motivated even when you feel like throwing in the towel.

But how do you find the right Obi-Wan for your training needs? Here are some qualities to look for:

• Relevant Certifications and Experience: Look for certifications from reputable organizations (like NSCA, ACSM, or NASM). Experience matters, too – find someone who’s worked with athletes of your level and has a track record of success.
• A Strong Understanding of Exercise Science and Training Principles: A good coach isn’t just throwing random exercises at you. They should be able to explain the “why” behind their training recommendations and apply principles like progressive overload, specificity, and periodization.
• Excellent Communication and Interpersonal Skills: A coach is more than just an instructor – they’re a motivator, a confidant, and a source of support. Look for someone who listens to your concerns, communicates clearly, and builds a positive rapport with you.
• A Proven Track Record of Success: Check out testimonials, reviews, and before-and-after photos. A coach’s past success is a good indicator of their ability to help you achieve your goals.

Finding the right coach is like finding the perfect pair of running shoes – it takes a little trial and error, but the results are worth it!

Alright, that’s the lowdown on boosting your athleticism! It’s all about consistent effort and smart choices. So, lace up those shoes, find what motivates you, and get moving. You’ve got this!