Extreme Sports Performance | Communication Basics
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Communication Basics

Thoughts of the week

“Communication Basics”


Communication has several definitions:

  • The imparting or exchanging of information by speaking, writing, or using some other medium.
  • A letter or message containing information or news.
  • The successful conveying or sharing of ideas and feelings.
  • Social contact.

It is something we have to do every day with family, friends, colleagues and even people we don’t know. Sometimes is essential, sometimes it’s necessary, sometimes it’s optional, sometimes it’s positive and sometimes it’s negative. Such an important skill needs to be developed throughout life in order for you to stay on the path you have chosen. Many of the successful clients we work with can do this very well! you can too by following these top tips:

  • Patience
    • Everyone’s time is valuable. Some people will take up more of your time than others, some people will not. Being patient with people who may not understand something or is difficult to manage is an important skill to master.
  • Prediction
    • The more often you are in a particular situation, the more likely you can potentially predict where it is going. Don’t assume, but think forwards to how you could direct the conversation to your advantage.
  • Clarity
    • Keep it simple. Nobody likes being confused. Simple messages and points of view of often the most powerful!
  • Vision
    • Consider using visual aids such as videos, pictures, charts or graphs to emphasise the point you’re try to make. This can often be more powerful than saying anything at all.
  • Value
    • Emphasise the key words that you say. Change to volume of your voice and include pauses to increase the value and point of what you are trying to say.
  • Understanding
    • Be emphatic. Even if you may not agree or share the same view. Respecting the other persons opinion shows that you respect them, even if you’re not on the same page. Yo udon’t have to like everyone you talk to, but you can be curious to them.
  • Positivity
    • Keep things positive. They get absorbed in a better light and can have an increased emotive value to the person in front of you. Nobody likes a downer, even if the situation is negative, discuss the steps to a solution or trying to improve / resolve the problem.
  • Opinion
    • Don’t underestimate the value of giving your own opinion. Do it in a respectful and polite way but make your you say what you think, this is very important. 
  • Attention
    • Make sure you listen when the other person is speaking to you and demonstrate to them that you’re listening by looking them in the eye and using appropriate body language.
  • Follow up
    • Some things don’t get resolved straight away. If what you’re discussing is important make sure you come back to it when time allows. There’s nothing worse than an unresolved issues or inconsistency in the way you interact.

So next time you need to effectively communicate, consider these things as a priority during your discussion…

Exercise of the week

Dynamic | Strength | Squat | Banded | A to C | Progressions
  • Barbell on back
  • Barbell in catch position
  • Barbell on back | Jumping

Find out more about this program here

Recipe of the week

Baked tofu w. veggie lo mein 


  • Reduce water content in tofu by wrapping in kitchen roll then place heavy pot on top. Cut into small cubes, then marinate in chilli, sesame oil, soy sauce & fresh lime juice. Bake in oven until crunchy for approx. 20-25 mins.
  • Slice & dice broccoli, red pepper, courgette & mushrooms. In a wok heat olive oil, shaved fresh ginger, finely sliced shallot & crushed garlic. Once the shallot starts to colour add in vegetables. Stir fry veg until almost cooked then add in egg noodles with teriyaki sauce. Heat & stir for a few more minutes.
  • Remove tofu from oven, adding to wok. Mix all ingredients together and serve as in picture.

Find out more about our nutrition plans here

Training song of the week

Heaven only knows – Bob Moses

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