mbg Magnificence Director
mbg Magnificence Director
Alexandra Engler is the wonder director at mindbodygreen and host of the wonder podcast Clear Magnificence Faculty. 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 Photograph
August 08, 2024
We love celebrating ladies on high of their recreation. In our new sequence Sport On, we’re interviewing high athletes about their well-being routines—overlaying every thing 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 along 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 pressure on Staff USA.
After our 30 minute name, I felt assured USA would go residence with one thing. Burdick had a dedication, drive, and keenness for the sport that was nothing wanting inspirational. And as of Monday earlier this week, Burdick fulfilled her lifelong dream of becoming an Olympic medalist as Team USA took home Bronze.
“I really like this recreation and I believe that is why I am nonetheless capable of play as a result of I really like what I do—even within the midst of trials and tribulations,” she instructed me about her basketball profession.
Right here, we focus on her each day routine, how she grounds herself, and the place she finds her resilience.
mindbodygreen: How do you prioritize sleep, particularly main as much as massive video games—such because the Olympics?
Cierra Burdick: Once I was youthful, sleep was not a precedence—particularly in school. 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 follow. Then I’d marvel why I used to be having an emotional breakdown like as soon as a month! We weren’t getting the correct relaxation, sleep, and restoration that we wanted!
As I’ve gotten older—and changing into knowledgeable basketball participant—it’s develop into one thing I’ve tried to hone in on.
I lately tried a sleep optimization program that’s provided by way of lately simply, um, signed up for a sleep optimization program that is being provided by way of the United States Olympic & Paralympic Committee (USOPC). As a result of as you talked about, earlier than massive occasions like tournaments, video games, the World Cup, and the Olympics, you do have these restless nights.
However total, I’ve discovered that it’s nearly having the ability to deal with what you truly can management. For instance, I’ve gotten actually good about cutting off all caffeine after 12 p.m. I be certain my room is darkish by utilizing blackout shades. I take advantage of a ceiling fan and A.C. to maintain it cool. Then I attempt to minimize 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 believe sleep can also be about exhibiting your self grace if you do have these tough nights. For instance, it occurs lots 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 fascinated by performs to run and changes to make. From 3 to six a.m. I’d simply be fascinated by basketball issues. Then in fact, it’s widespread to get annoyed 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—however it’s additionally necessary to point out your self some grace.” In order that’s what I attempt to do after I’m in that house.
mbg: what meals provide help to really feel your strongest and gas your physique?
Burdick: I’m fairly constant in what I eat and the way I eat. I eat fairly clear for essentially the most half, and that’s a year-round factor. I all the time need to have my protein, my carb, and my veg. I do not eat any pink meat. I eat rooster, fish, and turkey solely.
So I will eat grilled rooster or salmon, with both a candy potato or brown rice. Then I really like sauteed peppers, onions, and zucchinis as my veggies. I may rotate these round all through the week and be simply positive.
I additionally put together all of my pregame meals. So the evening earlier than a recreation, I often have just a few extra carbs.
mbg: How do you mentally put together for a recreation?
Burdick: For me, I discover confidence in my preparation: Figuring out that I put within the work main as much as my occasion and realizing that I’ve educated to the perfect of my skills. I actually pleasure myself in not dishonest the sport nor dishonest my preparation.
So my psychological preparation is nearly working laborious, however most significantly, working sensible. I wish to encompass myself with an excellent group that makes a speciality of their subject, whether or not I am on the court docket with my basketball trainers or within the weight room with my efficiency coaches. I am massive about surrounding myself with good individuals who know their craft.
I am a basketball participant—I can discuss to you for hours about basketball—however in terms of vitamin, energy and conditioning, or talent improvement, I need the precise individuals round me who concentrate on these issues.
My preparation can also be about beginning the day with some quiet time with my prayer and devotion. That’s necessary for me, not simply on recreation days, however life generally. It helps me be certain I’m approaching the day in the precise mindset—it permits me to begin the day with a variety of gratitude so I can get by way of the day with no matter comes.
I’ve discovered that these items that you just do each day, that’s what truly prepares you for the large 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 nicely—and I am ready for this second—permits me to be assured after I step on the ground.
mbg: So after the large recreation—what’s your restoration routine?
Burdick: If there’s an ice bath obtainable, I often wish to hop within the ice tub.
Clearly I need to get my meals and recuperate that method as greatest as I can. With 3×3 basketball, it’s a bit of 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 bought our protein shakes, protein bars, and fruit readily available for a fast restoration between video games.
Then after, I be certain 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 muscular tissues free.
mbg: you’ve talked about the way you leaned in your religious beliefs earlier, and I observed on Instagram you establish as a believer. How do your religious practices play into your efficiency, do you suppose?
Burdick: I believe 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.
Once I was a child I dreamed of being on an Olympic group. However I’m additionally very life like with myself and my skills. I didn’t suppose I used to be top-of-the-line 12 in your entire nation to make that 5×5 group, however then 3×3 got here alongside and I believed that it was one thing I may truly flourish in.
And I am fairly good at this recreation. I really feel like I’m top-of-the-line.
mbg: What makes an excellent teammate?
Burdick: Somebody who’s selfless, places the group earlier than themselves, and desires the perfect for the those who they’re working with. It’s necessary to share that widespread objective, no matter that objective could also be in your group or in your group or for what you are promoting.
After which have everyone be on the identical web page committing to that one objective, even when you must sacrifice individually. For instance, I may need to take much less photographs to ensure that our group to be extra profitable. So I’ve to ask myself, “What’s necessary? Is it a person objective or is it us successful?” For me, it’s all the time successful. I’ll do no matter must be achieved 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 purpose to make that occur.
I believe that is one thing that I actually attempt to hone in on, particularly main a younger group. It’s necessary that they will see that the oldest participant on the group is prepared to serve them and to exit of their method to ensure they’re alright.
It simply makes the setting and the tradition higher. I believe that is so big for individuals in positions of management. Your crew has to know you take care of them.
mbg: Talking of being a frontrunner and mentoring youthful athletes, I’ve been asking a variety of athletes about what recommendation they could give to youthful women who’re entering into sports activities. What recommendation would you might have?
Burdick: In the event that they find it irresistible, in the event that they get pleasure from it, then keep it up. Once I undergo younger teams to talk to them, I all the time 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 school!
So no matter it could 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 way of these issues.
mbg: Yeah, I believe simply being a part of one thing is actually necessary for youths.
Burdick: I am so grateful to my mother as a result of she put my brothers and me in all several types 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 nicely rounded. Then you definitely’re ready to determine what it’s that you just actually get pleasure from and like to do.
Plus, you meet so many wonderful individuals. I believe the perfect factor about sports activities is the individuals that you just meet by way of this recreation. The individuals I am greatest associates with, nonetheless to at the present time, are the individuals I used to be enjoying 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 group 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 that you may study by being round a bunch and a group that’s pursuing one widespread objective, you’ll carry these by way of life.
mbg: I can inform simply by speaking to you the way passionate you’re about basketball.
Burdick: There have been instances after I was enjoying within the WNBA, and I used to be the tenth, eleventh, twelfth man. So there have been a variety of video games the place I did not even contact the ground. Not for one second. In these moments, you may develop into so deflated. The factor that all the time 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 every thing else that is perhaps occurring in life or with the group or the pressures which are surrounding me. It’s simply me in an empty area doing what I really like.
And I believe that is so necessary. And I believe that is why I make, um, you realize, participant improvement, me being with my coach, such a, such a precedence in my life.