3 New Habits to Improve Your Performance
When it comes to achieving peak athletic performance, many of us cling to the same old routines. We push harder, train longer, and grind away, believing that progress is just around the corner. But what if there was a better way? What if small, intentional changes could unlock your full potential?
At the Skadi Athlete Summit—a free, virtual event on January 11th-12th—you’ll hear from some of the brightest minds in sport psychology, nutrition, coaching, and inclusivity. They’ll challenge the status quo and arm you with evidence-based habits that go beyond the trends, helping you to perform better, recover smarter, and build a sustainable approach to sport.
Before the Summit kicks off, here are three fresh habits you can adopt right now to level up your game.
1. Prioritize Rest Days as a Critical Part of Training
Most athletes think of rest days as lazy days. But Angelina Ramos, a strength and conditioning coach speaking at the Skadi Athlete Summit, wants you to rethink rest entirely. Rest isn’t “slacking off”—it’s one of the most powerful tools for consistent, long-term performance.
How to Build the Habit:
Schedule Rest Days Weekly: Plan at least one or two days every week where you truly take a break. That doesn’t mean a “recovery ride” or “easy jog”—we’re talking no training at all.
Respond to Your Body: Is your performance dipping? Are you fatigued or irritable? These are signs you may need an extra rest day to reset, not push through.
Upgrade Your Sleep Game: Sleep is the ultimate recovery tool. Aim for 7-9 hours per night, and create a pre-sleep routine that signals to your body it’s time to unwind.
💡 Why This Matters
Skipping rest only leads to burnout and injury. At the Summit, Angelina will explain how rest, recovery, and restoration aren’t just buzzwords—they’re non-negotiables if you’re serious about your goals.
2. Rethink Performance Nutrition with a Non-Diet Approach
Athletes are often bombarded with fads like keto, intermittent fasting, or the obsession with achieving an “ideal” race weight. But experts like Alex Larson and Kaitlyn Pscodna at the Summit argue that underfueling or restricting carbs can derail your training more than support it. It’s time to cut through the noise and approach food as your ally, not your enemy.
How to Build the Habit:
Fuel Before Training: Have a balanced snack or meal with carbs before workouts to give your muscles the energy they need.
Practice Intuitive Eating: Pay attention to hunger and fullness signals—no food rules, no guilt. Learn to honor your body’s needs.
Learn About Gut Training: Ever struggle with GI distress during long efforts? Incorporate small amounts of carbs during training to help your body adapt to digesting while moving.
💡 Why This Matters
Underfueling isn’t just bad for performance—it can lead to Relative Energy Deficiency in Sport (REDS), serious injury, and long-term health complications. At the Summit, Kaitlyn’s talk will break it all down and help you develop a fueling plan that keeps you energized, healthy, and ready to crush your goals.
3. Tune Into Your Mental Game
Your body isn’t the only thing that requires training—your mind needs attention too. Intrusive thoughts, perfectionism, and self-doubt can take you out of the moment and wreck your race before it begins. Skadi Athlete Summit speakers like Peter Falcon and Dr. Nicole LaVoi are here to help you take control of your mental space.
How to Build the Habit:
Practice Pre-Performance Routines: Develop a short ritual before races or hard workouts to center your focus and calm nerves. This could include breathing exercises, visualization, or even writing down affirmations.
Reframe Negative Thoughts: When critical thoughts creep in (e.g., “I’m not fast enough”), replace them with positive, factual statements rooted in your training (e.g., “I’ve worked hard, and I’m prepared for this.”)
Make Time for Reflection: Journal after challenging days to identify what went well and where you can improve. It’s about learning, not beating yourself up.
💡 Why This Matters
Ignoring the mental aspect of sport leads to overthinking, anxiety, and inconsistent performances. Peter’s session at the Summit will give you step-by-step strategies to tackle intrusive thoughts, build resilience, and focus on what matters most—your performance.
Why You Can’t Miss the Skadi Athlete Summit
These habits are just the tip of the iceberg. At the free, virtual Skadi Athlete Summit, you’ll have the opportunity to learn directly from experts like Angelina Ramos, Alex Larson, Kaitlyn Pscodna, and many others who are changing the game for athletes worldwide.
Here’s what makes this event so unique:
🌟 Interdisciplinary Approach: Hear from sport psychologists, nutritionists, strength coaches, physical therapists, and more—all offering practical tools to improve your performance, mental game, and well-being.
🌈 Inclusive for All Athletes: No matter your pace, size, age, background, or ability, this Summit was designed for you. From back-of-the-packers to pros, from moms balancing life to LGBTQ+ athletes looking for community—this is a space where EVERY athlete belongs.
💻 Free Live Attendance: We’re breaking down barriers to access by offering this Summit at no cost so that every athlete can benefit.
It’s not about gimmicks or trends—it’s about empowering you to train smarter, recover better, and thrive both in your sport and life.
Save the Date & Stay Connected
📅 When: January 11th-12th
📍 Where: Virtual (from the comfort of your own home!)
🔥 Action Step: Don’t miss your chance to be part of this event. Subscribe to the newsletter (via the link below) for updates on speakers, session announcements, and bonus content!
By committing to habits that support sustainable growth—not instant gratification—you may find a surprising boost in performance, confidence, and joy in 2025. See you at the Summit—and here’s to a stronger, smarter 2025 season! 🚀
