The Ultimate Athlete Project

Functional Training for Ultimate Athletes via Strength and Conditioning, Skills & Technique, and Coaching and Game IQ. Founded by @mwitmer33

[The Ultimate Athlete Project @theUAP]

You can find the whole list of my habit-forming tips in this article I wrote for @Ultiworld https://t.co/0SbnxEidYT

[The Ultimate Athlete Project @theUAP]

It's @mwitmer33 here to share some thoughts from my January monthly "Office Hours" time w/ UAP Customers.

A brand new coach from Iraq joined our Coaching & Game IQ membership last wk. On our call he was able to get advice from 2 coaches w/ 20yrs of experience.
How cool is that?

[The Ultimate Athlete Project @theUAP]

My last tip: https://t.co/cwoQWtYkY9

[The Ultimate Athlete Project @theUAP]

Mel's Habit Tip #5: Win or Learn

Adopt a Win or Learn Mentality

When you get off track, don’t get mad! Get curious! If u can pinpoint events or thoughts that happened before u made a decision not in line w/ your goals, u can make a plan to try to not fail in the same way again

[The Ultimate Athlete Project @theUAP]

You can find the whole list of my habit-forming tips in this article I wrote for @Ultiworld: https://t.co/0SbnxEidYT

[The Ultimate Athlete Project @theUAP]

Mel's Habit Tip #5: Win or Learn

Adopt a Win or Learn Mentality

When you get off track, don’t get mad! Get curious! If u can pinpoint events or thoughts that happened before u made a decision not in line w/ your goals, u can make a plan to try to not fail in the same way again

[The Ultimate Athlete Project @theUAP]

Mel's Habit Tip #4: Start Tiny

Make a habit that supports the bigger habit.

Tiny habits with low resistance are easier to build. So start small!

Instead of trying to stick to a strict diet, can you eat one more serving of vegetables per day?

[The Ultimate Athlete Project @theUAP]

With each misstep giving you clues to the overall methodology that’s going to work best for you!

Ok! If you made it this far, thanks so much for reading! If you like these tips & want to join in on discussion, come over to our Ultimate Tips group on FB: https://t.co/hkQV3AVw92

[The Ultimate Athlete Project @theUAP]

Starting very small and building up habits is enabling athletes to train for ultimate even if they can’t make it to the field right now!

Btw, If you’re interested in this Mental Training & Visualization program, shoot me a DM with your email and I'll let you know when it's open.

[The Ultimate Athlete Project @theUAP]

Mel's Habit Tip #4: Start Tiny

Make a habit that supports the bigger habit.

Tiny habits with low resistance are easier to build. So start small!

Instead of trying to stick to a strict diet, can you eat one more serving of vegetables per day?

[The Ultimate Athlete Project @theUAP]

Mel's Habit Tip #3: If X, then I will Y

Make a simple plan to keep yourself on track!

A simple If/then plan can help you notice common triggers that may derail you.

Here are some examples for those making plans to eat better, train regularly, or get up earlier.

[The Ultimate Athlete Project @theUAP]

This method is my favorite for building new habits.

I have successfully used these principles to help athletes develop mental and visualization training habits. Something that’s very hard to dive into and stick with.

[The Ultimate Athlete Project @theUAP]

If the equipment I need at the gym is busy, I will do a similar exercise w/ other equipment instead.

If I don’t sleep well, I will let myself take a power nap in the afternoon instead of hitting snooze in the morning

What obstacles can you overcome w/ some simple if/then plans?

[The Ultimate Athlete Project @theUAP]

Mel's Habit Tip #3: If X, then I will Y

Make a simple plan to keep yourself on track!

A simple If/then plan can help you notice common triggers that may derail you.

Here are some examples for those making plans to eat better, train regularly, or get up earlier.

[The Ultimate Athlete Project @theUAP]

Mel's Habit Tip #2: Learn to love it!

A tricky but highly effective way to keep a habit going is to find a way to love it. How do we learn to love something?

Well, we can start by associating something unpleasant with something pleasant.

[The Ultimate Athlete Project @theUAP]

Examples:
If I don’t feel like working out, I promise myself I will leave the gym after 15 minutes.

If I forget to pack healthy snacks for work, I will go to the corner store and do my best instead of getting fast food for lunch.

[The Ultimate Athlete Project @theUAP]

What other things can you associate with a habit you don’t enjoy (yet).

Favorite music? A cool new location?

[The Ultimate Athlete Project @theUAP]

Mel's Habit Tip #2: Learn to love it!

A tricky but highly effective way to keep a habit going is to find a way to love it. How do we learn to love something?

Well, we can start by associating something unpleasant with something pleasant.

[The Ultimate Athlete Project @theUAP]

Mel's Habit Tip #1: The Habit Stack

The easiest way to build a new habit is to tie it to one you already have. Trying to do core work every day? How about doing it after every time you brush your teeth?

[The Ultimate Athlete Project @theUAP]

Hate doing your mobility exercises or foam rolling?

Try doing it while listening to a favorite podcast or watching a guilty pleasure TV show. For added effect, allow yourself to watch your favorite show ONLY while doing the thing you don’t want to do.