mbg Magnificence Director
mbg Magnificence Director
Alexandra Engler is the sweetness director at mindbodygreen and host of the sweetness 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 Picture
August 08, 2024
We love celebrating girls on prime of their recreation. In our new collection Recreation On, we’re interviewing prime athletes about their well-being routines—protecting every part from diet that makes them really feel robust to the moments that deliver them pleasure.
Earlier than Cierra Burdick left for the 2024 Olympic Video games in Paris, I used to be in a position to 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 drive on Group USA.
After our 30 minute name, I felt assured USA would go dwelling with one thing. Burdick had a willpower, 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 like this recreation and I feel that is why I am nonetheless in a position to play as a result of I like what I do—even within the midst of trials and tribulations,” she instructed me about her basketball profession.
Right here, we talk about her every 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 school. We now have a lot on our plate, and I’d be up learning till like 1 or 2 within the morning, then must rise up at 6 a.m. for follow. 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 turning into an expert basketball participant—it’s change into one thing I’ve tried to hone in on.
I just lately tried a sleep optimization program that’s provided by way of just 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 huge 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 really can management. For instance, I’ve gotten actually good about cutting off all caffeine after 12 p.m. I make certain my room is darkish through the use of blackout shades. I exploit 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 have to 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 once you do have these tough nights. For instance, it occurs quite a bit for me throughout the World Cup. I’m such a Sort An individual that I like to over-prepare. I’d discover myself waking up at 3 within the morning fascinated with performs to run and changes to make. From 3 to six a.m. I’d simply be fascinated with basketball issues. Then in fact, it’s frequent to get pissed off at your self once 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 essential 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 enable you to 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 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 like sauteed peppers, onions, and zucchinis as my veggies. I might rotate these round all through the week and be simply high quality.
I additionally put together all of my pregame meals. So the evening earlier than a recreation, I normally have a couple of 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 understanding that I’ve skilled to the most effective of my talents. I actually satisfaction myself in not dishonest the sport nor dishonest my preparation.
So my psychological preparation is nearly working exhausting, however most significantly, working sensible. I prefer to encompass myself with an excellent staff that focuses on their subject, 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 discuss to you for hours about basketball—however with regards to diet, power and conditioning, or talent improvement, I would like the appropriate individuals round me who concentrate on these issues.
My preparation can be about beginning the day with some quiet time with my prayer and devotion. That’s essential for me, not simply on recreation days, however life basically. It helps me make certain I’m approaching the day in the appropriate mindset—it permits me to begin the day with plenty of gratitude so I can get by way of the day with no matter comes.
I’ve discovered that this stuff that you simply do each day, that’s what really 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 understanding that I am ready effectively—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 accessible, I normally prefer to hop within the ice bathtub.
Clearly I need to get my meals and get better that means as greatest as I can. With 3×3 basketball, it’s a bit of bit completely different since you play these tournaments, and also you play three video games in three hours, so that you’re not in a position to actually get a full meal in between the video games. So we’ve received our protein shakes, protein bars, and fruit available for a fast restoration between video games.
Then after, I make 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 muscle tissue 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 suppose?
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 can be 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 life like with myself and my talents. I didn’t suppose I used to be the most effective 12 in your complete nation to make that 5×5 staff, however then 3×3 got here alongside and I assumed that it was one thing I might really flourish in.
And I am fairly good at this recreation. I really feel like I’m the most effective.
mbg: What makes an excellent teammate?
Burdick: Somebody who’s selfless, places the staff earlier than themselves, and needs the most effective for the those who they’re working with. It’s essential to share that frequent purpose, no matter that purpose could also be on your staff or on your group or for your enterprise.
After which have everyone be on the identical web page committing to that one purpose, even when it’s important 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 essential? Is it a person purpose or is it us profitable?” For me, it’s all the time profitable. 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 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 essential that they’ll see that the oldest participant on the staff is keen to serve them and to exit of their means to ensure they’re alright.
It simply makes the atmosphere and the tradition higher. I feel that is so enormous for individuals 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 plenty of athletes about what recommendation they could give to youthful women who’re stepping into sports activities. What recommendation would you may have?
Burdick: In the event that they find it irresistible, in the event that they take pleasure in it, then keep it up. After I undergo younger teams to talk to them, I all the time encourage them to search out one thing they love. It doesn’t must 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 yr in school!
So no matter it might be, get into it and pursue that. It is so essential for us to pursue our passions in life as a result of the trials and tribulations are inevitable. However once 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 feel simply being a part of one thing is absolutely essential 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 might study all these completely different sorts of issues—whether or not it was culinary or horseback using or swimming or sports activities camps. These experiences make you effectively rounded. Then you definately’re in a position to determine what it’s that you simply actually take pleasure in and like to do.
Plus, you meet so many wonderful individuals. I feel the most effective factor about sports activities is the individuals that you simply meet by way of this recreation. The individuals I am greatest mates with, nonetheless to today, are the individuals I used to be enjoying with after I was 10, 11, 12 years outdated.I am unable to think about my life with out that group—they’re my village.
It’s so essential 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 that you may be taught by being round a bunch and a staff that’s pursuing one frequent purpose, you’ll carry these by way of life.
mbg: I can inform simply by speaking to you ways passionate you might be 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 plenty of video games the place I did not even contact the ground. Not for one second. In these moments, you possibly can change 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 gymnasium 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 part else that is perhaps occurring in life or with the staff or the pressures which can be surrounding me. It’s simply me in an empty area doing what I like.
And I feel that is so essential. And I feel that is why I make, um, you recognize, participant improvement, me being with my coach, such a, such a precedence in my life.
