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101 Tips for Healthy Student-Athletes, Part 2

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Here are the rest of the tips!

Think Smart

Kid athlete

44. Accentuate the positive. Remind yourself of how hard you've worked, and think positive thoughts.
45. Visualize success. Set goals for yourself and work with your coach to develop a plan for reaching them.
46. Have confidence in yourself. Confidence will help turn your hard work and practice into reality.
47. Study successful athletes. Reading about your athletic heroes can help you plan your own success.
48. Ask questions. Talk to your parents, teachers and coaches about your concerns.
49. Stress is the enemy of success. Find ways to help you de-stress your life. Practice deep breathing to promote relaxation, or just put your headphones on and go for a walk.
50. Knowledge is power. New information about sports and fitness is always emerging. Keep up with it.
51. Plan ahead. Develop a consistent pre-game routine that helps you remain focused and prepared.
52. Say goodbye to the negative. Learn from negative experiences and then let them go. Don't dwell on past performance.
53. Stay focused. Concentrate on your training and performance goals.
54. Get help. Use the human resources around you to excel. Your parents, coaches, teachers and mentors all want to help you succeed.
55. Listen up. Pay attention to coaches and positive role models, and practice what they preach.
56. Family matters. Enlist your family's aid in your training. Take a run with your mom. Shoot hoops with your dad.
57. Avoid social drama. Be true to yourself, regardless of those around you.
58. Commit yourself to excellence. Vow to do your best. Every day.

Rest and Recover Smart

59. Schedule rest days as carefully as you schedule workouts.
60. Practice active rest. An easy bike ride or a walk around your neighborhood is a good way to unwind and clear your head.
61. Sleep is key. Don't let sleep fall prey to a busy schedule. Go to bed and wake up around the same time every day, even on weekends.
62. Sleep for recovery. When training hard, try going to bed a half-hour earlier for several days in a row to aid recovery.
63. Practice the art of napping. Naps of up to 30 minutes can recharge you for the
rest of your day.
64. Keep naps short. Naps lasting longer than an hour or within three hours before bedtime can disrupt sleep at night.
65. Eat right for recovery. Fresh, unprocessed foods -- especially fruits and vegetables -- help enhance muscle, bone and joint recovery.
66. If you get sick, allow plenty of time for recovery. Don't resume a heavy workout schedule until you're 100 percent well.
67. If you're sick, and symptoms don't respond to rest, see a health-care professional. A persistent fever or cough should be checked out.
68. Be sure to allow for extra recovery after a big game or event. Take the next day off. Do something fun and totally unrelated to your sport.
69. Get goofy. Sometimes, you just need a day to goof off. Take that day and then return to your routine refreshed and renewed.
70. Ice is nice. Icing muscles for 10 to 15 minutes can help reduce inflammation and relieve soreness.
71. Bath time. Warm baths with Epsom salts prior to activity can help relieve muscle soreness or stiffness. If injured, consult a physician before applying heat.

Live Smart

72. Wear sunscreen. Every day.
73. In addition to eating healthy foods, take a multi-vitamin once a day.
74. Undergo a thorough physical examination once a year.
75. Don't neglect your body's warning signs. If you're concerned about something, seek medical help.
76. Make health a habit. Successful athletes develop good habits and let go of bad ones.
77. Be a good friend. Studies show that strong friendships promote wellness.
78. Work on the balancing act. Find a healthy balance of studying, training and socializing.
79. Be a mentor. Work with younger children who are interested in your sport.
80. Volunteer for sports events in your town. Work a water station at a road race or keep score at a basketball game.
81. Carve out "me time." Take a little time every week to indulge yourself, whether it's window shopping at the mall with friends or reading science fiction.
82. Practice good sportsmanship every day.

Be Smart

83. Make academics a priority. Participating in sports is a privilege. Be sure to give your best to your school work and then to your sport.
84. Learn from experience. Apply the lessons learned through sports to other aspects of your life.
85. Manage your time. Being busy means that you need to prioritize and fit things in throughout the day, such as starting your homework on the bus.
86. Appreciate others. Great sports experiences happen through the contributions of many people (parents, coaches, officials). Say "thank you" often.
87. Set goals. Writing goals down makes them real. Keep a record of your sports, academic, and other personal goals and check on your progress along the way.

Smart Parents

88. Communication is essential. Talk to your teen, not just about sports, but also school, friends and your teen's plans for the future.
89. Eat meals together as a family. Not only does this ensure that your teen is eating nutritious meals, it's also a great time to catch up and connect.
90. Use drive time to talk. Unplug the headsets, turn off the radio and talk to your teen when you're traveling in the car together.
91. Help your child make healthy food choices. Make sure that nutritious meals and snacks are at home and are available for game and practice time.
92. Pay attention to rapid weight gain or loss in your teen. Either can be a sign of disordered eating.
93. Read labels. Not all sports drinks and energy bars are healthy choices.
94. Know your athlete's coaches. Talk to them before each season and keep in touch during the year.
95. Know your child's friends. Meeting their friends' parents is important, too.
96. Help your athlete stick to a summer fitness plan. Taking the summer off completely puts teens at risk for injury in the fall.
97. Learn to recognize signs of stress in your athlete. Sleeplessness or oversleeping, a change in eating habits and irritability all are warning signs.
98. Be supportive. Encourage excellence and let your teen know that he or she has your full support.
99. Winning isn't everything. If your teen is a healthy, motivated, happy athlete, everyone wins.
100. Ask questions. If you're concerned about training or behavior, talk to your teen's coaches or teachers.
101. Lead by example. Show your teen the importance of lifelong fitness. Make physical activity a regular part of your life.

For more free resources to help keep your kids healthy, go to AAHperd.org/NASPE!


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