Extreme Sports Performance | Burnout Awareness
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Burnout Awareness

Thoughts of the week

“Burnout Awareness”


An often misused term that affects more people than you my realise. Defined as “a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress”, it usually occurs when a person feels overwhelmed with tasks, their emotions are drained and they can not keep up with constant demands. Over time motivation to do (any)thing deteriorates drastically!

Have you ever come across this before? Energy levels are low, mood becomes more negative and a sense of general helplessness is very apparent. This can affect all areas of life such as professional, personal and social. People become much more susceptible to illness and viruses which do not improve until the situation does!

There are 3 types of signs that suggest burnout is present:

  • Physical
    • Tiredness
    • Illness
    • Headaches
    • Aching muscles
    • Fluctuating appetite
    • Irregular sleep
  • Emotional
    • Self doubt
    • Helplessness
    • Detachment from others
    • Decreased motivation
  • Behavioural
    • Avoiding responsibility
    • Isolation
    • Procrastination
    • Seeking alternative coping methods
    • Snapping at others
    • Being less punctual and reliable

There are 3 main causes of burnout:

  • Work
    • Less or no control over what you’re doing
    • Lack of recognition
    • Unclear expectations
    • Monotonus task
    • Being in a chaotic environment
  • Lifestyle
    • Too much work, not enough social time
    • Lack of supportive relationships
    • Taking on too much with little or no help
    • Lack of sleep
  • Personality
    • Being a perfectionist
    • Pessimism
    • Need to be in control
    • High achiever

All of these causes can be present in multiple different environments. We have experienced this recently ourselves after an incredibly period of different projects, in different places with different people ALL at the same time! So what can be done to help burnout?

  • Connect with people
  • Be actively more social
  • Avoid negativity
  • Start new relationships by making new friends
  • Find value in what you do not what you still have to do
  • Balance your in-work life and out-work life more
  • Take some time off
  • Set boundaries and upper limits then stick to them
  • Have regular breaks in your day
  • Plan some headspace in the morning or evening that nothing else can interrupt
  • Sleep longer
  • Eat better
  • Exercise more

Hopefully the above breakdowns are helpful and can be utilised a little or a lot to help reduce burnout for yourself and/or others…

Find out more about our previous blog collaborations here

Exercise of the week

Development | Strength | Single leg | Step up | Level 5 | A to D | Progressions
  • Double goblet -> Dumbbells
  • Barbell on back
  • Barbell in catch position
  • Jumping | Barbell

Find out more about this program here

Recipe of the week

Sesame vegetarian beef w. miso noodles


  • In a mixing bowl add a teaspoon of sesame paste, splash of olive oil & a generous glug of soy sauce. Add a cap full of vinegar and, while stirring, add a squeeze of ginger paste, squeeze of garlic paste & sprinkle of brown sugar. Stir until the sugar dissolves the add sesame oil. Allow to stand for 30mins to let the flavours blend.
  • 20mins after making the sauce, heat a moderate amount of olive oil in a wok. Add the quorn steak & sauté for 4-5mins, tossing occasionally, until cooked through. Transfer to a clean plate &set aside.
  • In the same pan add a dash more oil to the pan, along with the chopped red onion, fresh sliced ginger & diced red chilli.  Sauté for 4-5mins, stirring occasionally.  Next add rinsed torn green cabbage, crushed garlic & chunked peppers. Thrown in to pan & combine with other ingredients. Continue cooking on a moderate heat until the cabbage wilts to desired level of crispness.
  • Heat wholewheat sesame noodles in boiling water for a few min until soft & drain.
  • Add the cooked quorn steak & sauce to the veggies, stirring together well. Cook for a moderate heat for a few more mins until all ingredients are mixed well.
  • Plate up noodles then add all the ingredients on top, serving as in picture

Find out more about our nutrition plans here

Training song of the week

Supernatural – The Slow Readers Club

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