Instagram story viewer> @marialubrano91> Tagged

Maria lubrano

@marialubrano91

4.7K

followers

261

following

POSTS STORIES REELS TAGGED

I have 0️⃣problems with technology like Whoop, Apple Watch’s or Oura Rings.

📲But.. I think in general we are a VERY tech and science drive society. We prioritize intellect, data and rationality. Although this isn’t bad we can be missing out on VITAL information that is coming from inside of us! We don’t really encourage people to spend time with themselves and their own body’s!

Technology worn on your wrist or finger should not be the end all be all for an athlete.

🧠The most BENEFICIAL thing we can be teaching our athletes is how to KNOW and UNDERSTAND their mind body system. This is a process that takes time and is always changing based on our lived experience, identity and social settings.

➡️At the end of the day, technology or an app can’t pick up on the VAST nuances and lived experience of an individual.

We have to be educating and equipping our athletes to understand HOW their mind-body system and nervous system work and then giving them the tools and skills to be able to attend to it and give themselves what they need!

👉🏻Can technology help? Absolutely.

✅But I think we are failing athletes if we give them technology without giving them the information, tools and space to be able to know their mind-body system and then have choice around how to support it!

🚨Important to highlight that although we don’t encourage people to spend time with themselves and “inside” their body, this can be really challenging for many. The impact and widespread prevalence of trauma and mental health challenges can make this really hard! Another reason why we can’t alway rely on a piece of technology to tell us what we need or what is best for ourselves in the moment.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you are unsure where to start with recovery, hit the link in my bio to Download my FREE ebook!

58

7

🚨IT IS HERE.

The Athlete’s Holistic Guide to Recovery. Completely FREE just for you!

➡️This is a 15 page comprehensive guide that includes

✅Restorative Yoga
✅Sleep Hygiene
✅Breath Work
✅MFR

If you have been following along my Recovery and Mental Health Series you know how important recovery is for an athlete.

I have gotten MANY messages about where to start? This can be a great place.

🙏🏻Prioritizing and enhancing your recovery starts with understanding how we recover as humans and knowing how to give our mind-body system what it needs.

These practices are safe, accessible and can be implemented in to your recovery or performance routine.

📝Download using the link in my bio or stories.
🤗Let me know what helps you!
👉🏻Share this with a teammate or friend!

.

.

.

#nervoussystemhealth #nervoussystemreset #athleterecovery
#sportrecovery #femaleathlete #ncaabaseball #ncaasoccer #ncaalax #ncaafootball #ncaabasketball #athletementalhealth #mentalhealthresource #mentalhealthmatters #athletelife #athletetraining #collegeathlete #restorativeyoga #breathwork #sleephygiene

67

6

Athletes, are you making the MOST of your recovery?

🧠How we recover is going to directly impact not ONLY how we perform but also our mental heath!

Recovery is rooted in the nervous system. We are always navigating the cumulative effect of stress and laid on the mind body system. This is why i encourage all my athletes to think about consistency when it comes to recovery practices and routines.

⏰Think less about dedicating a large chunk of time in their day and week and more about small and shorter practices that you can consistently implement into your day.

We should absolutely be thinking about recovery POST training/games/competition. But we can also accomplish (and even enhance) regeneration if we are sprinkling in practices throughout our day.

3 places I encourage athletes to think about adding and implementing recovery practices are:
➡️Post training
➡️Throughout your day
⬇️Prior to bed

📝Check out my 3 part Blog series on the link between Mental Health and Recovery.
✅Share this with a teammate and save for later!

.

.

#athletetraining #collegeathlete #athleteperformance #athletemindset #collegeathletes #ncaasports #athletementalhealth #femaleathlete #ncaabaseball #ncaasoccer #ncaalax #athleterecovery #sportrecovery #rest #restoring #mentalhealthmatters
#mentalhealthcounselor #ncaafootball #eliteathlete #collegesport #collegesports

37

0

3 things i wish i knew about recovery in college

1️⃣Recovery is both mind and body
2️⃣Stress is cumulative
3️⃣Recovery is an every day thing

If I had known these things in college I would have taken better care of myself and that would have contributed to my LARGER health and well being.

The reason being is that athlete recovery is rooted in the nervous system.

The nervous system is the controller of overall health and well being and will impact
👉🏻Immune system
👉🏻Digestive system
👉🏻Hormone levels
👉🏻Reproductive functioning
👉🏻Mental and emotional health

🚨Ie: How you recovery is going to impact everything else in your mind-body system INCLUDING your mental health.

⁉️What questions do you have?
✅Follow along for more athlete specific recovery, mental health and mindfulness.
➡️Share with a teammate.
.
.
.

#athletetraining #collegeathlete #athleteperformance #athletemindset #collegeathletes #ncaasports #athletementalhealth #femaleathlete #ncaabaseball #ncaasoccer #ncaalax #athleterecovery #sportrecovery #rest #restoring #mentalhealthmatters
#mentalhealthcounselor #ncaafootball #eliteathlete #collegesport #collegesports

74

4

Athlete mental health and recovery are linked

We cannot talk about athlete mental health without talking about recovery.

➡️In my 3 part blog series “Why Failing to Prioritize Recovery is Impacting your Mental Health” I dive into the connection of Recovery and Mental Health.

Why?

🚨Because over the last several years working with athletes across all ages I find that recovery is still something we do not prioritize. Yet, we need to understand how intertwined this is with our mental health.

1️⃣Part One is live. In this blog I dive into the connection between the Nervous System and Mental Health. Too often we think of mental health as just a “mental” or “mind” thing, when in reality it’s a mind-body thing.

🧠The Nervous System is going to be the MAIN driver of your mental health and well being AS WELL AS how you recover after you train or compete.

Right away we see the connection.

✅If you are an athlete, coach or parent please follow along this 3 part series.
👉🏻Check out the blog by way of the link in my bio or IG stories.
🙏🏻Start thinking about how YOU recover.

.

.

.

#athleteperformance #athletemindset #collegeathletes #ncaasports #femaleathlete #ncaabaseball #ncaasoccer #ncaalax #meditationforbeginners #meditationbenefits #meditationmoments #meditationdaily #meditationtools #mindfulnesstips #mindfulnesstools #mindfulnesspractices #athleterecovery #restore #regenerate #nervoussystem #athletementalhealth

85

2

Hamstring strains are an epidemic in soccer! While “injury prevention” is a myth, as athletes, we need to do everything possible to reduce our risk of spending time on the sidelines.

So, here’s your 3-step process for hammies of steel.

1. Always warm your hamstrings up with 1-2 sets of 25+ reps of short range curls. These increase blood flow and strengthen your mind muscle connection.

2. Utilize exercises like the elephant walk, RDL’s, or slantboard quad contractions to increase your hamstrings’ ability to tolerate tension at length. More tension tolerance=better mobility and decreased risk of strains.

3. Get your hamstrings as strong as possible in a lengthened position by training Nordic curls once per week. A recent study from Van Hooren and colleagues confirmed what’s intuitively obvious for anyone who’s tried Nordics. This exercise is the best one for reducing hamstring injury risk!

So, if you’re a soccer player and you’re not training them, you should be!

DM me “soccer” if you’re a player looking to improve your game, or “Nordic” if you’re trying to master this exercise!

#soccer #football #strengthtraining #training #strength #hamstrings

185

3

32

0

Hurt knees, weak knees, and ACL tears?

Repost @marialubrano91

Don’t Avoid This Exercise!

I get it, bending your knee to its fullest range of motion is scary.

Especially if you’ve torn your ACL or had knee issues before.

The ATG Split Squat shouldn’t be avoided though.

If is the biggest bang for your buck exercise and can drastically improve your knee health.

Use these regressions:
- Use only your bodyweight
- Place your front foot on a box or bench that allows you to fully bend your knee with no pain
- Use assistance if necessary.
- Slowly progress each successful week.

Let me know in the comments if you have avoided the ATG split squat because of pain or fear!

#soccer #athlete #kneepain #kneepainrelief #kneerehab #atgsplitsquat #legexercises #kneeexercises #fullkneebend

#kneesovertoes

2k

27

How to retrain hamstrings after injury? 🦵

People love to over complicate training, but the basics matter and they work.

First clip by @marialubrano91 🙌

#soccerinjury #hamstringrehab #hamstringsworkout #hamstringstrength #soccerdrills #prehab #hamstringinjury #sprinttraining #nordiccurls

171

0

They say the best training routine is the one you aren’t doing.

So if you’ve been hitting the same leg workout for months or years without variation, it might be time to shake things up.

Adding instability, single leg, or lateral exercises are a great start.

That’s what a great coach can help with.

And if you want to be a better athlete, you need one.

DM the word “SOCCER” to @marialubrano91 to work with a 3x D1 women’s soccer National champion and take your skills to the next level

And if your stiff hips or tight back keep you from training like you want, DM "MOBILITY" to @thebarefootsprinter

Let’s make next season your best.
-
-
-
-
-
#athlete #athletic #speed #training #explosiveness #fieldwork #speedwork #run #sprint #running #sprintdrills #speedtraining #quick #sports #workout #exercise #agility#womenssoccer #legday #weightlifting #legs

20k

106

If you’ve got shoulder pain, you need more variety.

Your upper body responds to novelty and a wide range of motion.

But if all you do is bench and curl, you’re not giving it the stimulus it needs.

And then you end up in pain with stiff elbows, shoulders, and neck.

That’s why I built Ready To Roll - a 28 day reset for your upper body.

Hit the link in my bio to learn more or DM me “ROLL” with questions!!

And make sure to follow @marialubrano91 for amazing content and coaching on being a better athlete.

Her summer soccer fit program is unbelievable. DM her the word “FIT” to find out why!
-
-
-
-
-
#averagetoathletic #athlete #athletetraining #unbreakableathlete #workout #exercise #athletic #mobility #movement #flexible #warmup #flexibility #bench #weights #elbow #shoulder #elbowpain #upperbody #chest #wrist #dislocations #shoulderpain #injury #tenniselbow

11k

76

The top athletes don’t work alone…

Having someone to compete with gets the best out of you.

Plus, the reaction of another person is more realistic for in game athletic improvements!

But even if you can’t get a solid training partner, the next best thing is a coach.

A great coach will help you break plateaus and reach your potential.

So if you’re ready to take your performance to the next level, we’re here for you.

DM the word “SOCCER” to @marialubrano91 to work with a 3x D1 women’s soccer National champion.

And to level up your athletic capacity, DM “ATHLETE” to @thebarefootsprinter

Let’s make next season your best.
-
-
-
-
-
#athlete #athletic #speed #training #explosiveness #fieldwork #speedwork #run #sprint #running #sprintdrills #speedtraining #quick #sports #workout #exercise #agility #soccer #football #baseball #womenssoccer

23k

108