The Healthy Former Athlete : Nutrition and Fitness Advice for the Transition From Elite Athlete to Normal Human

How to hang up your game-day mentality and competitive routine and take on the challenge of everyday health and fitness. For an athlete to go from an athletic career to retirement can be a difficult transition. Luckily, Lauren Link, RD, CSSD, has already dealt with this life change and with The Healthy Former Athlete, any retired athlete can learn how to go from the discipline of weightlifting sessions and conditioning for a game or race, to maintaining a healthy lifestyle without those familiar goals. The book is targeted at those who are juggling a switch away from the intense, competitive, and routine-oriented life of an athlete, and shows how to apply the lessons learned from that time to life as a normal human. Also included in the book are excerpts from Link’s own blog that she started to document her transition from her collegiate athletic lifestyle, along with lists and case studies to help contextualize the challenge in leaving the focus and discipline of an athletic life. Link covers such ground as: Modifying your diet based on “normal human” calorie expenditure, with meal planning and grocery shopping Designing a routine and workout to stay fit and healthy Easy-to-prepare recipes that will help facilitate a healthy lifestyle Forming an identity outside of your sport Whether you’re a professional athlete or just a person trying to be healthier, this book will show you a path to living a better and healthier life. With a humorous and self-effacing tone, Link will show you how to transition in The Healthy Former Athlete. They say athletes suffer two deaths—the one at the end of their lives, and the one at the end of their collegiate or professional sports lives. For an athlete to go from an athletic career to retirement can be a difficult transition. Luckily, Lauren Link, RD, CSSD, has already dealt with this life change and with The Healthy Post-College Athlete , any former athlete can learn how to go from the discipline of weightlifting sessions and conditioning for a game or race, to maintaining a healthy lifestyle without those familiar goals. The book is targeted at those who are juggling a switch away from the intense, competitive, and routine-oriented life of an athlete, and shows how to apply the lessons learned from that time to life as a normal human. Also included in the book are excerpts from Link's own blog that she started to document her transition from her collegiate athletic lifestyle, along with lists and case studies to help contextualize the challenge in leaving the focus and discipline of an athletic life. Link covers such ground as: Modifying your diet based on "normal human" calorie expenditure, with meal planning and grocery shopping Designing a routine and workout to stay fit and healthy Easy-to-prepare recipes that will help facilitate a healthy lifestyle Forming an identity outside of your sport Whether you're a professional athlete or just a person trying to be healthier, this book will show you a path to living a better and healthier life. With a humorous and self-effacing tone, Link will show you how to transition in The Healthy Post-College Athlete . "My experience working with Skyhorse is always a positive collaboration . The editors are first-rate professionals , and my books receive top-shelf treatment . I truly appreciate our working relationship and hope it continues for years to come." –David Fischer, author CONTENTS Introduction What it means to be a “Normal Human” 1 Burnin’ Those Cals 10 realities of your new lifestyle and how to make sure you’re burning enough calories to meet your new Normal Human goals 2 Muscle Loss How to set and meet realistic body composition goals for your new lifestyle 3 Oh, Thanksgiving ... Everything you need to know about your food intake and how to calculate how many calories YOU need 4 What To Eat Where your calories should be coming from and why you don’t have to give up all of your guilty pleasures 5 What’s on Your Plate? How to balance food portions on your plate based on your activity level 6 When To Eat Why meal timing can make a huge difference in meeting your goals 7 Hydration What you should and should not be drinking 8 Smart Grocery Shopping Tips for getting the most nutritional value for your dollar and understanding nutrition labels so you can avoid sneaky manufacturer tricks 9 Packing A Lunch How DIY can save loads you of money—and ensure that you’re in control of what ingredients you’re eating 10 Get Cooking Ditto—plus knowing how to cook will make you an even better catch 11 Redefining Yourself How to wrap your head around the mental aspect of the transition to Normal Human 12 Going It Alone Life without your teammates may feel lonely at first, but there are plenty of ways to expand your new social circles Conclusion Appendix A: Recipes for Beginners With plenty of extra space to take notes! Appendix B: Tips for Healthy Weight Gain Appendix C: Tips for Healthy Weight Loss Appendix D: Outtakes Just for giggles Appendix E: Workout Plans Your contract with yourself to commit to your plan! About the Author They say athletes suffer two deaths--the one at the end of their lives, and the one at the end of their collegiate or professional sports lives. For an athlete to go from an athletic career to retirement can be a difficult transition. Luckily, Lauren Link has already dealt with this life change, and with The Healthy Former Athlete, any former athlete can learn how to go from the discipline of weightlifting sessions and conditioning for a game or race to maintaining a healthy lifestyle without those familiar goals. The book is targeted at those who are juggling a switch away from the intense, competitive, and routine-oriented life of an athlete, and shows how to apply the lessons learned from that time to life as a normal human. Also included in the book are excerpts from Link's own blog that she started to document her transition from her collegiate athletic lifestyle, along with lists and case studies to help contextualize the challenge in leaving the focus and discipline of an athletic life