Extreme Sports Performance | Habit Formation
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Habit Formation

Thoughts of the week

“Habit Formation”


Habit is defined as “a settled or regular tendency or practice, especially one that is hard to give up”. We all have different types of habits, some good, some bad and some we’d like to have but don’t!

The process of habit formation consists of 3 simple steps…

  1. Reminder – This cue acts as a trigger to get the process off to a start
  2. Routine – The action you take
  3. Reward – The benefit you gain; if the reward is positive there is an increased desire to repeat the action

Some habits we have help to enhance our daily performance routines in sports, business and every day life. Some, however, can hinder this as they are unnecessary of ineffective.

Stop to think about your daily habits in all areas of life. What ones work? If so why? Can they be enhanced? It would make sense to keep these active. On the flip side, what ones don’t work? Why is this? Is there room for improvement? It would make sense to phase these out. 

If you are struggling to achieve an important goal inspect what habits are missing. Write down what it is you want to achieve then reverse engineers a way back to getting there. It is very likely that you we need to develop new habits in order to get there…

Find out more about our previous blog collaborations here

Exercise of the week

Development | Recovery | Release | Level 5 | Stages A to E | Progressions
  • Hard foam roller | Targeted areas
  • Tennis ball | Targeted areas
  • Medicine ball | Targeted areas
  • Therapy ball | Targeted areas
  • Therapy tools | Targeted areas

Find out more about this here

Recipe of the week

“Vegetarian sausage & tomato omlette”


  • Place vegetarian sausages (we used quorn) in medium-high oven for approx 15-20mins
  • Remove then slice into bitesize pieces
  • Roughly chop a handful of plum tomatoes in half length ways
  • Grated a handful of mature cheddar cheese
  • Mix 4 organic eggs well in a bowl with some sea salt, ground black pepper & a tea spoon of wholegrain mustard
  • Melt some organic butter in a thin frying pan, then pour in egg mixture
  • After a few couple of minutes sprinkle cheese in evenly, add sausage & tomato pieces.
  • When edges of omelette start to harden carefully flip with a large spatula to ensure both sides are cook through well.
  • Plate & serve as in picture

Find out more about our nutrition plans here

Training song of the week

You And Me As One – Sigma, Jack Savoretti

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