Athletes are often seen as the pinnacle of physical and mental performance. The public admires their dedication, focus, and achievements, but few see what happens behind the scenes—the constant pain, exhaustion, mental struggles, and the internal battles many athletes fight alone. As a former professional cyclist, I long believed that more training, more effort, and more grit were the only keys to success. But soon, I realized that this mindset led me to physical exhaustion, mental health issues, burnout, and an eating disorder.
From my own experiences and working with athletes, I’ve learned that the key to long-term success in sports is exactly the opposite of what I once believed. Success doesn’t come from pushing the body and mind to their absolute limits every time, but from learning how to better understand your body, relax it, use it efficiently, and work in harmony with it. My approach is based on teaching athletes how they can improve their performance, reduce pain, and avoid injuries, burnout, and nutrition challenges through a more mindful and balanced approach to training, movement, breathing, recovery, and nutrition. To be clear, without pushing to the limits, an athlete will struggle to reach their full potential. However, the problem arises when pushing to the limits becomes chronic, for some even a daily practice.
Physical exhaustion and chronic pain: How the body begins to break down
As athletes, we often face constant pressures. Coaches, sponsors, the public, and especially ourselves, expect better and better results. To achieve these goals, we often resort to more training, higher intensity, and sheer willpower. We believe pain is part of the process and that we simply have to accept it. "Train harder, and you will overcome all obstacles" is the mentality that drives us. But the truth is different.
Over time, chronic pain begins to appear, which we might initially ignore. Tight muscles, joint tension, back or neck pain—we take all of this as part of the sport. However, these pains are not just the result of effort; they’re a signal that the body is no longer capable of functioning efficiently. When muscles become chronically tight, movement becomes stiff and inefficient, and every additional strain increases the risk of injury.
One of the main reasons for this is a condition called sensorimotor amnesia. This is the process where, due to repetitive movements, injuries, or overload (physical or emotional), the body "forgets" how to properly use certain muscles. Muscles become tight, and although we may not realize it, this affects the athlete’s entire movement and, consequently, their mindset. Instead of moving freely and easily, our bodies and minds are constantly in a state of tension and readiness.
When I work with athletes, I help them recognize these tightnesses and gradually release them. They learn how to regain control over their muscles, improve their flexibility, and reduce pain. Once an athlete begins to understand how tension affects their movement, they can start changing their movement patterns, thus improving their efficiency. Movement becomes lighter, less painful, and more coordinated.
"I had no idea how tight my muscles were until I started working with Jani. When I began releasing this tension, my movement completely changed. The pain I’d felt for years disappeared, and now I can train without fear of injury." – Matej, cyclist.
Breathing: The invisible factor in endurance and recovery
Breathing is something most of us take for granted. Athletes, facing intense training and competitions, often breathe shallowly and through their mouths, especially during hard efforts. This, however, leads to quicker exhaustion and slower recovery. Inefficient breathing reduces oxygen supply to muscles, impacting endurance, strength, recovery, and well-being.
When I started analysing my breathing and how it affected my body, I realized that breathing is crucial for optimal performance. Breathing through the nose and properly using the diaphragm allows better oxygen flow throughout the body, increasing endurance and reducing fatigue. Athletes who learn to breathe correctly can improve their performance with less effort while also enhancing their recovery.
Breathing is also closely connected to our nervous system. When we breathe shallowly and through our mouths, our body stays in a constant state of readiness, increasing tension and stress. But when we learn to breathe more deeply and calmly, the body shifts into a relaxed state, allowing for better recovery and stress reduction.
"The change in my breathing transformed my training and how I felt. Before, I was constantly tired and exhausted, but now I have more energy and recover faster. Breathing has become my secret ally." – Anja, triathlete.
Sleep and recovery: A often overlooked but crucial element
When we talk about progress in sports, we often forget the importance of recovery. Sleep is the time when the body rebuilds itself, but if we don’t allow the body to relax, this process doesn’t happen effectively. Many athletes suffer from sleep problems because their bodies are constantly in a state of tension. This leads to slower recovery, greater fatigue, and a higher risk of injury.
My approach helps athletes release tension in the body, improve sleep quality, and ensure that they truly recover after intense training. They learn how to reduce chronic muscle tension and balance the sympathetic and parasympathetic nervous systems, enabling better relaxation and deeper sleep.
When the body is no longer in a constant state of tension, it can relax and recover more effectively. This leads to long-term progress without injuries and exhaustion.
"Only when I learned to relax and truly rest my body did I realize how important recovery is. Now I sleep better, my body recovers faster, and I feel stronger in training." – Luka, track and field athlete.
Nutrition: The challenge between discipline and perfectionism
Nutrition is one of the most important building blocks for success in sports. Just as with training, athletes often believe that stricter regimes and greater discipline lead to better results. It’s right for athletes to be aware of the importance of nutrition and carefully plan their meals, as proper nutrition is key to optimal body function, recovery, and long-term health. Discipline in nutrition is important because it ensures the body gets all the necessary nutrients to handle the demands of training.
However, there’s a fine line between healthy discipline and chronic obsession with perfectionism, which can lead to catastrophic consequences. Many athletes fall into the trap of believing that even the slightest deviation from the plan—a piece of cake, a smaller meal, or an unexpected snack—will ruin all their hard work and progress. This mindset leads to fear of food and guilt over every, even the smallest, deviation.
Perfectionism and it's consequences
Perfectionist thinking about nutrition often leads to compulsive behaviors and eating disorders, such as orthorexia (obsession with healthy eating) or even bulimia and anorexia. An athlete who believes every bite must be perfect loses touch with their body’s true needs. Instead of seeing food as a source of energy and nutrients, they view it as an enemy that can destroy their career.
This obsession can result in serious physical and mental consequences:
Physical exhaustion and energy loss: If an athlete doesn’t get enough calories or necessary nutrients, the body starts losing muscle mass, energy, and the ability to recover. Instead of progressing, the athlete stagnates or even regresses.
Increased risk of injury: When the body lacks essential nutrients, bones and muscles don’t repair properly, increasing the risk of injury.
Mental stress and anxiety: Constant worry and control over food can lead to chronic stress and anxiety, negatively impacting an athlete’s mental state and performance.
Loss of enjoyment in food: Food, which should be a source of pleasure and recovery, becomes a source of stress and guilt. Athletes start avoiding social events where food is present, leading to isolation and mental struggles.
"I reached a point where I was convinced every meal had to be perfect, and whenever I slipped up, I felt guilty. With Jani’s help, I learned to listen to my body and understand that balance is everything. Now I enjoy food without fear or pressure." – Mark, triathlete.
Discipline, not perfection
I teach athletes that discipline in nutrition is key, but it must be flexible and focused on listening to the body, not on obsession with perfection. It’s important for athletes to learn how their bodies react to different nutrients and to understand that an occasional indulgence is harmless—in fact, it can help reduce mental pressure and improve long-term sustainability.
Balance is key. The body needs energy, vitamins, minerals, and macronutrients, but athletes must realize that no food is inherently "bad." When an athlete understands that food is fuel and not an enemy, they can free themselves from the fear and anxiety that comes with excessive control over their diet. This allows them to focus on real progress and enjoyment in their sport, rather than obsessing over every bite.
"I used to fear every indulgence, but now I’ve learned that what matters most is listening to my body. As I practice balance, progress comes naturally." – Anja, triathlete.
How to achieve balance?
I teach athletes to focus on variety and quality in their meals rather than obsessively counting calories or avoiding certain foods. It’s important that the body regularly receives all the necessary nutrients, but it’s also crucial to understand that a balanced diet is flexible, not rigid. An occasional treat, like a slice of cake after a tough workout or dinner with friends, won’t ruin progress—it might actually help the athlete stay mentally relaxed and motivated.
Mindful eating is key to this balance. Athletes need to learn how to recognize when they’re genuinely hungry and when they’re full, and to tune in to their body’s needs. Instead of following strict meal plans driven by the fear of failure, they can learn to enjoy food and use it as a tool for physical and mental strength. Eating while staring at a phone or TV screen is out of the question.
Mental pressure and emotional stability: The athlete’s inner battle
Physical challenges are only one side of the story. Elite athletes also face enormous mental pressures. The expectations of coaches, sponsors, the public, and, most of all, their own expectations, can lead to burnout, anxiety, and depression. Top-level sports require not only physical strength but also mental toughness and emotional stability.
Athletes often use sports as a way to cope with their inner struggles. Instead of confronting their emotions, they push them aside, suppressing them, which ultimately leads to even bigger problems. Mental pressure and emotional instability can greatly affect physical performance and increase the risk of injury.
My approach helps athletes become aware of the connection between the body and mind. They learn to recognize how their emotions affect their physical state and vice versa. This improves their ability to manage stress, leading to better sports performance and a more balanced life.
"When I started to understand how my emotions were connected to my physical state, I became calmer and more focused. I learned to manage stress better, and it helped me stay in the game." – Marko, marathon runner.
Conclusion: A holistic approach to progress
My approach is based on a holistic view that considers an athlete’s physical, mental, and nutritional needs. Athletes who learn better control of their bodies, proper breathing, quality recovery, a healthy relationship with food, and stress management can achieve better results without exhausting their bodies and minds. When we realize that the body isn’t the source of all our problems, that it’s not the body that fails us, but rather the ego and its unrealistic demands, we start treating the body as an ally to be respected and cared for. This can only happen when we are in touch with ourselves, our body, and our feelings, both positive and negative. Being in touch with ourselves leads to greater adaptability and a greater ability to solve physical, mental, and emotional problems.
Progress doesn’t come from pushing the body and mind to their absolute limits, but from learning how to use them optimally and allowing them to work in perfect harmony. Long-term success in sports requires understanding your body, the ability to relax, a healthy attitude toward food, and emotional stability. I help athletes achieve this balance, leading to better results, fewer injuries, and greater endurance in the long run.
If you feel that your body and mind need a more mindful and holistic approach, I invite you to join my programs and workshops. You’ll learn how to improve your performance, reduce pain, maintain healthy nutrition, and preserve long-term health—not just in sports, but in everyday life as well.
* athletes' names in the article have been changed to protect their privacy
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