#47 Thinking Outside The Box (Part 1 of 4) with RJO & Marcos Soltero
Part 1 of 4 mini series on ways we think about our lives, sport and improving daily!
Co-Host: Marcos SOLTERO
Part 1 of 4 mini series on ways we think about our lives, sport and improving daily!
Co-Host: Marcos SOLTERO
October 30, 2016
2014 - FIVB World Championships - Italy (Gold Medal)
2014 - Montreux Volley Masters (Silver)...USA Volleyball Cup vs. Brazil...FIVB World Grand Prix (5th in Preliminary).
2013 - USA Volleyball Cup.
2012 - FIVB World Grand Prix (Gold)...Olympic Games (Silver).
2011 – Montreux Volley Masters (Fourth)...Pan American Cup (Bronze)...FIVB World Grand Prix (Gold)...NORCECA Championship Gold...FIVB World Cup (Silver).
2010 – Montreux Volley Masters (Silver Medal)...FIVB World Grand Prix (Gold Medal)...FIVB World Championship (Fourth).
2009 – Tour of Egypt…Pan American Cup (Fourth)…FIVB World Grand Prix (Ninth)…Final Four Intercontinental Cup (Silver)…NORCECA Continental Championship (Fourth).
2008 – Tour of China…U.S. Olympic Team Exhibition for Volleyball versus Brazil…FIVB World Grand Prix (Fourth Place)…Olympic Games (Silver Medal).
2007 – FIVB World Grand Prix (Eighth Place)…NORCECA Championship (Silver Medal)…FIVB World Cup (Bronze Medal).
2006 – World Grand Prix (Seventh Place)…World Championships (Ninth Place).
2005 – Front Range Tour vs. Brazil…Pan American Cup…World Grand Prix…FIVB World Championship Qualifying Tournament(Gold Medal)…NORCECA Continental Championships (Gold Medal)…World Grand Champions Cup (Silver Medal).
Height: 5-4/162 cm
Weight: 145 lbs/66 kg
Hometown: Stockton, Calif.
Current Residence: Newport Beach, Calif.
Birth Date: April 24, 1982
College: University of Southern California
Joined USA National Team: January 2004.
Nicole is a professional indoor volleyball player, graduating from Lincoln High School (Stockton, CA) in 2000. She helped her team to the NorCal championships in 1999 and 2000, as well as a gold medal at the Junior Olympics in 2000, with her local volleyball club, Delta Valley.
While attending and graduating from USC on a full-ride scholarship, she dominated the libero position (a defensive specialist who can substitute freely in the back row) in both her junior and senior seasons, leading USC to two consecutive NCAA National Championships, including an undefeated season. Following her collegiate career, she was invited to join the USA Women’s National Team. Internationally she has won two NORCECA Continental Championships in 2005 and 2011. Davis was also a part of all three World Grand Prix Gold Medal teams, winning back-to-back-to-back championships in 2010, 2011 & 2012, entering the record books as one of only two countries in the history of the tournament to win three-in-a-row. Other international highlights include podium finishes in 2007 and 2011 at the World Cup, earning Olympic births with both efforts. Nicole made her Olympic debut in 2008 in Beijing, winning a silver medal. You saw her wearing her number 6 jersey on television, while the USA team won another silver medal in London Olympic games in 2012. Most recently, she and her team made history winning the 2014 World Championships for the first time.
Nicole has also played professionally in 8 different countries, including Poland, Turkey, China, Azerbaijan, Italy, Germany, Romania and currently in France. Nicole continues to play and train with the USA National Team, and hopes to make a third Olympic roster for Rio in 2016, and is still chasing an allusive gold medal for the program.
Her happiest moments in sports include, winning back-to-back National Championships at USC, taking part in the opening ceremonies of the Olympic Games, and representing our country on the USA Team.
Expert Game Plan Session: Triathlete, Graduate of Stanford School of Medicine; PhD from University of Otago New Zealand; Innovative Exercise Physiologist-Nutrition Scientist of Thermoregulation, Hydration, and Performance Nutrition
March 15, 2015
On today’s podcast you will receive tons of information regarding hydration, thermoregulation, and what it means to hydrate properly for different sexes as it is not the same for both. Dr. Sims has studied all over the globe and has been an athlete in multiple sports. Her knowledge will help your overall health and performance as an athlete.
Born, Stacy Teresa Sims on July 24, 1973.
Ran track in high school, competed on the crew team for Purdue University; was an ultra runner, triathlete. She retired as a pro elite roadbike racer when she was pregnant with her 2 year old daughter, Jera
She is an Innovative Exercise Physiologist-Nutrition Scientist of Thermoregulation, Hydration, and Performance Nutrition; The key researcher officer and co-founder of Osmo Nutrition, who has products designed to address different needs for both sexes; consults for elite individual athletes; has worked with Lance Armstrong.
How did you get into your field of work/research?
What has you most excited these days?
Why can’t both sexes hydrate the same way?
What hydration sources out there being pushed commercially actually cause dehydration?
When are the best times to hydrate? Is there a wrong time?
How does dehydration play into injuries?
How should athletes hydrate properly while traveling by plane?
What eating habits should athletes have on 2-3 hour practice days?
If you start with good habits, you will further your career down the road
Most sports drinks are designed to replace carbohydrates first, and then provide some fluid second
“A standard sports drink has between 6-8% carbohydrate solution..when you look at that was a chemical..physiological standpoint...that concentration of carbohydrates are too concentrated to flow into the body easily.” SS @ 13:03
You can remove stress by watching what you are eating and drinking
Optimal hydration will better your overall performance
There is NO pure water in the body; plain water isn’t the main solution for hydration
“If you are just drinking plain water, you’re not really maximizing what your body recognizes as the solution..so just a little bit of sodium in plain water..that will allow the body to pull that fluid in.” SS @ 18:28
Hydrate throughout the day with MORE than just water
“...its eating watery fruits and veggies, its drinking mineral water that has the sodium in it or its making you own sports drink with 500 ml of water (16oz), dash of salt and a little bit of maple syrup (tsp.)..you’ll get some glucose..sodium, and then you’re going to get your fluid and its going to be absorbed.” SS @ 18:48
When dehydrated, you are prone to tissue tears, cramping, ACL injuries,etc.
Compression tights during travel help with getting up and walking around as much as you can to prevent swelling in the ankles
Have your products to make your protein drinks WITH you on your flights
You want to maximize the food before you have practice
“..at least 90 minutes before you start and you can top up with snack..a 150 calorie snack, about 30 minutes before you start training, so you’re going to be well fueled.” SS @ 26:56
What is your recommended breakfast for an athlete?
Having a good balance of carbohydrates and protein
-Not eating animal products (vegan): quinoa w/berries, nuts, seeds; sprouted bread w/almond butter
-Eats animal products: Oatmeal w/almond milk, yogurt, nuts, berries; egg whites/yolk scrambles and veggies over toast; avocados, smoked fish, omega 3’s, flax seed oil, coconut oil, other nut oils
Your travel buddy:
Your recipe for a healthy life:
Favorite Healthy Habit:
Sleep and training; “Without good sleep, you can’t train well.”
The first 3 healthy food items that make you smile
Coffee, blueberries, and raspberries
The Importance of Thermoregulation
The way your body deals with stress after exercise or extreme conditions is through thermoregulation; through changing constriction of vessels, through sweating, respiration; without thermoregulation there is no human.
Osmo Nutrition - Co Founder, Chief Research Officer
Selene Yeager; Freelance athletic journalist
Hannah Grant; professional chef for Tinkoff Saxo professional cycling team/ wellness-foodie consultant to corporations and athletes, cookbook author
A few years back during one of my volleyball seasons, I started to have these random knee issues and I had no idea what actions I needed to take. I came across Dr. Starrett and his “mobility stuff”online and I didn’t know what any of it was. As I continued to research, I found so many things from him that has helped me throughout my career over the years, so I guarantee to all of you who are listening, you will be able to take many lessons away from today’s episode. We will get into all of the basic things athletes, or anyone in general, need to have or do on a day to day basis when it comes to maintaining a high fitness level and staying healthy. He talks about the importance of having a ball sport in your repertoire as a kid as well as being involved in a sliding sport (ie: surf, skate, ski). Today you will learn why Dr. Starrett says that “the first wealth is health.”
LEAVE A REVIEW & Subscribe to #BeyondAthletic in iTunes so other can find us too! Share this with one person you think could benefit the most…
How do we prevent injury and prolong our athletic careers?
The importance of kids having an aerobic base?
As far as training and conditioning in youth teams, what are things that can be done to make sure the athletes are being taught the correct technique, as it is often overlooked?
The importance of reinforcing good mechanics in training?
Why is MCE the new recovery for injuries?
If its not from contact, most injuries we see are 100% preventable
We don’t know its a problem until its a problem
It is important to have a ball sport in your repertoire as a kid
As an athlete, there is no OFF button; athletes have a tendency to push through knowing something is wrong, coaches need to pay for attention
Its important to enforce good mechanics when training youth
“So what we are seeing is people are reinforcing these bad mechanics, and when it matters most, under the highest levels of stress or when there is fatigue..there’s gonna default to those practice states..and that’s where we can immediately start to make these huge changes.” KS @ 16:20
As a more experienced athlete, it is important to share what you have learned with younger athletes
When conditioning properly, we can get leading indicators, signals of possible injuries that may come in the future
“How do we know we have a problem? Pain, swelling, numbness and tingling, loss of forced production..that gets our attention, but those are lagging indicators. What we get from better conditioning is a set of leading indicators.”KS @ 21:38
Conditioning is where you reinforce the fundamental positions of particular sport
Technique in training is key
“The best technique actually mimics the physiology of the human..now coaches, because we’re obsessed with going fast, and jumping the highest, and hitting the hardest, most technique ends up matching perfectly the physiologic expression of how the human being works.”KS @ 22:44
Ready position is ready position and its the same in all sports
Training isn’t always about strength, but more so efficiency
Icing doesn’t necessarily cure an injury
“There is not a single piece of research that shows icing helps an injury”KS @ 41:03
We reduce swelling by elevation, compression, and squeezing the inflamed/swollen area
Anything you put a brace on is eventually going to become weaker
Past; USA Canoe Team
Stacy Sims ;)
Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing and Optimizing Athletic Performance by Kelly Starrett
Ready To Run: Unlocking Your Potential to Run Healthy by Kelly Starrett
LEAVE A REVIEW FOR THIS EPISODE ON: ITUNES
-OR- OUR SITE WE WILL GET YOUR REVIEW TO THE GUEST @BEYONDATHLETIC