mbg Magnificence Director
mbg Magnificence Director
Alexandra Engler is the wonder director at mindbodygreen and host of the wonder podcast Clear Magnificence College. Beforehand, she’s held magnificence roles at Harper’s Bazaar, Marie Claire, SELF, and Cosmopolitan; her byline has appeared in Esquire, Sports activities Illustrated, and Attract.com.
Picture by Xinhua / Alamy Inventory Picture
August 08, 2024
We love celebrating ladies on high of their sport. In our new sequence Sport On, we’re interviewing high athletes about their well-being routines—protecting the whole lot from vitamin that makes them really feel robust to the moments that convey them pleasure.
Earlier than Cierra Burdick left for the 2024 Olympic Video games in Paris, I used to be capable of seize time to talk together with her about her routine and what she was doing to arrange for the Video games. As a gold medalist within the 3×3 Basketball World Cup and WNBA veteran, 30-year-old Burdick was a number one drive on Group USA.
After our 30 minute name, I felt assured USA would go house with one thing. Burdick had a dedication, drive, and fervour for the sport that was nothing wanting inspirational. And as of Monday earlier this week, Burdick fulfilled her lifelong dream of changing into an Olympic medalist as Group USA took house Bronze.
“I like this sport and I feel that is why I am nonetheless capable of play as a result of I like what I do—even within the midst of trials and tribulations,” she advised me about her basketball profession.
Right here, we focus on her day by day routine, how she grounds herself, and the place she finds her resilience.
mindbodygreen: How do you prioritize sleep, particularly main as much as huge video games—such because the Olympics?
Cierra Burdick: After I was youthful, sleep was not a precedence—particularly in faculty. We’ve a lot on our plate, and I’d be up finding out till like 1 or 2 within the morning, then need to stand up at 6 a.m. for apply. Then I’d surprise why I used to be having an emotional breakdown like as soon as a month! We weren’t getting the right relaxation, sleep, and restoration that we wanted!
As I’ve gotten older—and changing into knowledgeable basketball participant—it’s turn out to be one thing I’ve tried to hone in on.
I just lately tried a sleep optimization program that’s provided by means of just lately simply, um, signed up for a sleep optimization program that is being provided by means of the US Olympic & Paralympic Committee (USOPC). As a result of as you talked about, earlier than huge occasions like tournaments, video games, the World Cup, and the Olympics, you do have these stressed nights.
However general, I’ve realized that it’s nearly having the ability to give attention to what you truly can management. For instance, I’ve gotten actually good about reducing off all caffeine after 12 p.m. I make sure that my room is darkish through the use of blackout shades. I take advantage of a ceiling fan and A.C. to maintain it cool. Then I attempt to reduce off screens about an hour earlier than mattress. I’m nonetheless unhealthy at that although! I must be higher about placing my telephone away, however I’m a piece in progress.
Lastly, I feel sleep can be about exhibiting your self grace if you do have these tough nights. For instance, it occurs rather a lot for me through the World Cup. I’m such a Kind An individual that I like to over-prepare. I might discover myself waking up at 3 within the morning occupied with performs to run and changes to make. From 3 to six a.m. I’d simply be occupied with basketball issues. Then in fact, it’s widespread to get pissed off at your self if you’re awake and doing that.
I talked about this with my therapist, who reassured me, “In these moments, inform your self that you’re a high-level athlete since you put together like this—nevertheless it’s additionally necessary to indicate your self some grace.” In order that’s what I attempt to do after I’m in that house.
mbg: what meals aid you really feel your strongest and gasoline your physique?
Burdick: I’m fairly constant in what I eat and the way I eat. I eat fairly clear for probably the most half, and that’s a year-round factor. I at all times need to have my protein, my carb, and my veg. I do not eat any purple meat. I eat rooster, fish, and turkey solely.
So I am going to eat grilled rooster or salmon, with both a candy potato or brown rice. Then I like sauteed peppers, onions, and zucchinis as my veggies. I may rotate these round all through the week and be simply high-quality.
I additionally put together all of my pregame meals. So the night time earlier than a sport, I often have a couple of extra carbs.
mbg: How do you mentally put together for a sport?
Burdick: For me, I discover confidence in my preparation: Realizing that I put within the work main as much as my occasion and realizing that I’ve skilled to the very best of my skills. I actually satisfaction myself in not dishonest the sport nor dishonest my preparation.
So my psychological preparation is nearly working laborious, however most significantly, working sensible. I prefer to encompass myself with a great staff that makes a speciality of their discipline, whether or not I am on the courtroom with my basketball trainers or within the weight room with my efficiency coaches. I am huge about surrounding myself with good individuals who know their craft.
I am a basketball participant—I can speak to you for hours about basketball—however on the subject of vitamin, power and conditioning, or ability growth, I need the fitting folks round me who specialise in these issues.
My preparation can be about beginning the day with some quiet time with my prayer and devotion. That’s necessary for me, not simply on sport days, however life basically. It helps me make sure that I’m approaching the day in the fitting mindset—it permits me to start out the day with a number of gratitude so I can get by means of the day with no matter comes.
I’ve realized that these items that you just do each day, that’s what truly prepares you for the massive moments. Since you don’t change on these days. When you step onto that world stage, it’s simply one other day.
So simply realizing that I am ready properly—and I am ready for this second—permits me to be assured after I step on the ground.
mbg: So after the massive sport—what’s your restoration routine?
Burdick: If there’s an ice bathtub accessible, I often prefer to hop within the ice bathtub.
Clearly I need to get my meals and get better that manner as finest as I can. With 3×3 basketball, it’s somewhat bit totally different since you play these tournaments, and also you play three video games in three hours, so that you’re not capable of actually get a full meal in between the video games. So we’ve received our protein shakes, protein bars, and fruit readily available for a fast restoration between video games.
Then after, I make sure that I roll out, particularly as I’ve gotten older. I’m not an enormous stretcher, so I do extra mobility actions and restoration to maintain my muscle mass free.
mbg: you’ve talked about the way you leaned in your religious beliefs earlier, and I seen on Instagram you establish as a believer. How do your religious practices play into your efficiency, do you assume?
Burdick: I feel my resilience comes from my religion and my perception that no matter god has in retailer for me is true. Believing in him and his plan has opened doorways and alternatives for me which are past my wildest creativeness. The Olympics are an instance of that.
After I was a child I dreamed of being on an Olympic staff. However I’m additionally very reasonable with myself and my skills. I didn’t assume I used to be probably the greatest 12 in your entire nation to make that 5×5 staff, however then 3×3 got here alongside and I assumed that it was one thing I may truly flourish in.
And I am fairly good at this sport. I really feel like I’m probably the greatest.
mbg: What makes a great teammate?
Burdick: Somebody who’s selfless, places the staff earlier than themselves, and desires the very best for the folks that they’re working with. It’s necessary to share that widespread purpose, no matter that purpose could also be to your staff or to your group or for what you are promoting.
After which have everyone be on the identical web page committing to that one purpose, even when it’s a must to sacrifice individually. For instance, I might need to take much less pictures to ensure that our staff to be extra profitable. So I’ve to ask myself, “What’s necessary? Is it a person purpose or is it us profitable?” For me, it’s at all times profitable. I’ll do no matter must be performed for us to achieve success—for us to win that medal. I’m going to play no matter position I’ve to play with a view to make that occur.
I feel that is one thing that I actually attempt to hone in on, particularly main a younger group. It’s necessary that they’ll see that the oldest participant on the staff is keen to serve them and to exit of their manner to verify they’re alright.
It simply makes the setting and the tradition higher. I feel that is so large for folks in positions of management. Your crew has to know you take care of them.
mbg: Talking of being a pacesetter and mentoring youthful athletes, I’ve been asking a number of athletes about what recommendation they may give to youthful women who’re moving into sports activities. What recommendation would you may have?
Burdick: In the event that they adore it, in the event that they get pleasure from it, then keep it up. After I undergo younger teams to talk to them, I at all times encourage them to search out one thing they love. It doesn’t need to be sports activities, it may be artwork or theater. I used to be in theater and appearing from the time I used to be 5 all the best way as much as my senior 12 months in faculty!
So no matter it might be, get into it and pursue that. It is so necessary for us to pursue our passions in life as a result of the trials and tribulations are inevitable. However if you’re doing one thing you’re keen on, it makes it a bit simpler to get by means of these issues.
mbg: Yeah, I feel simply being a part of one thing is actually necessary for teenagers.
Burdick: I am so grateful to my mother as a result of she put my brothers and me in all various kinds of camps rising up so we may find out about all these totally different sorts of issues—whether or not it was culinary or horseback driving or swimming or sports activities camps. These experiences make you properly rounded. Then you definately’re ready to determine what it’s that you just actually get pleasure from and like to do.
Plus, you meet so many superb folks. I feel the very best factor about sports activities is the folks that you just meet by means of this sport. The folks I am finest pals with, nonetheless to this present day, are the folks I used to be taking part in with after I was 10, 11, 12 years previous.I can not think about my life with out that group—they’re my village.
It’s so necessary to be round a staff or a bunch of individuals—whether or not that is with sports activities or with artwork or with science or with one thing else. The teachings which you can study by being round a bunch and a staff that’s pursuing one widespread purpose, you’ll carry these by means of life.
mbg: I can inform simply by speaking to you ways passionate you might be about basketball.
Burdick: There have been occasions after I was taking part in within the WNBA, and I used to be the tenth, eleventh, twelfth man. So there have been a number of video games the place I did not even contact the ground. Not for one second. In these moments, you may turn out to be so deflated. The factor that at all times brings me again to the five-year-old lady who fell in love with the sport is after I’m within the health club alone and it’s simply me, a basketball, and the ring.
I put music on, and it is simply me engaged on my craft. I fall in love with it once more. That is after I neglect the whole lot else that is possibly happening in life or with the staff or the pressures which are surrounding me. It’s simply me in an empty area doing what I like.
And I feel that is so necessary. And I feel that is why I make, um, , participant growth, me being with my coach, such a, such a precedence in my life.
