Emily Engstler, a versatile basketball player known for her defensive prowess and relentless energy, has undergone a significant transformation in recent years. This article delves into the diet and workout routine that propelled her to success, drawing from personal insights and expert observations.
The Pandemic Pivot: A New Focus on Fitness
The onset of the COVID-19 pandemic presented unique challenges and opportunities for athletes worldwide. For Engstler, the lockdown period became a catalyst for change. As Engstler returned home due to the pandemic, she began a routine with her sister’s guidance. With gyms closed and basketball courts inaccessible, Engstler, like many others, found herself grappling with isolation and anxiety. It was during this period that she recognized the need to address her physical and mental well-being.
Sisterly Guidance and the Birth of a Routine
Engstler found an ally in her sister, Danielle, who had developed an interest in fitness training. Danielle helped design new routines for the then-Syracuse Orange star. Together, they embarked on a journey to transform Engstler's health and fitness. What originally stemmed from “boredom” during quarantine developed into a routine that Engstler followed closely for four months while at home.
The Diet Overhaul: Fueling Performance
Engstler's transformation involved a comprehensive overhaul of her diet. She recognized that her previous eating habits were not conducive to optimal performance. Engstler ate full meals so she didn’t crave snacks, and after two weeks, she got past the “withdrawal” phase, her sister said. She cut her calories to 1,500 per day. For lunch, my sister and I opted for quinoa or asparagus and chicken. I swear ramen was a really big help for weight loss. I cut out soda. I don’t drink juice and drank only water and seltzer. This summer, Engstler sat down alongside her family members and ate her mom’s cooking for dinner everyday - which also made it easier to eat healthy because her mom cooked to fit her diet. Engstler had to learn how to make those healthy meals herself when she came to campus. Her mom sent grocery lists to help guide what to buy, along with recipes. Once she settled into the routine, things were easier.
Key Dietary Changes
- Calorie Restriction: Engstler reduced her daily caloric intake to around 1,500 calories.
- Healthy Meal Choices: She focused on incorporating nutritious foods into her diet, such as quinoa, asparagus, and chicken.
- Elimination of Unhealthy Beverages: Engstler cut out soda and juice, opting for water and seltzer instead.
The Workout Regimen: Building Strength and Endurance
In addition to her dietary changes, Engstler committed to a rigorous workout regimen that focused on building strength and endurance. Before last March, Engstler didn’t take her health and fitness as seriously as a Division-I player should, Danielle said. It began with bodyweight exercises and cardio but expanded to weight lifting when Danielle purchased dumbbells and kettlebells. During those initial steps, they did a lot of circuits with bodyweight exercises, such as jumping jacks, pushups, bicep dips and ab exercises. Once Engstler started losing weight, they began lifting. Mondays were back and biceps, Tuesdays were legs, Wednesdays were chest and triceps, and so on. The two had different goals, though, so the older sister would list out the workout on a piece of paper for the younger. Engstler also went on daily runs, something she previously hated. I also did a lot of running, lifting and hooping. I stuck to a workout plan of lifting sets that weren’t really heavy, but they helped me tone up while I was losing weight.
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Components of the Workout Routine
- Bodyweight Exercises: Engstler started with bodyweight exercises such as jumping jacks, push-ups, bicep dips, and ab exercises.
- Weight Lifting: As she progressed, she incorporated weight lifting into her routine, focusing on different muscle groups on different days.
- Cardio: Engstler also incorporated daily runs into her regimen, something she had previously disliked.
Mental Fortitude: Overcoming Anxiety and Self-Doubt
Engstler's transformation was not solely physical; it also involved a significant shift in her mental state. When the pandemic began, I was going through some things. I couldn’t figure out how to get myself out of a low time. I felt very isolated. I started to feel a lot of anxiety come into my life, and I couldn’t control it. I didn’t like it. I didn’t know how to understand it, either. I didn’t want to get out of bed for a little while. It’s how I gained a lot more weight. I had a lot of issues adjusting to college, and I don’t think I ever really faced them. So last spring, my mom and sister walked into my room. They opened the curtains and said, “You need to go for a walk. Get out of the house.” Then my sister was like, “You always talked about losing some weight, why not start now?” My family pulled me out, and I’m OK now. What I’ve learned from that low point is how critical it is to seek help. It’s hard to admit when you’re down. I like Kevin Love. He talks a lot about personal anxiety. His anxiety articles are extremely comforting - to see another athlete who has had them on the basketball court talk about his path and how getting help isn’t an embarrassment. And I have had help, whether that’s talking to friends and family or seeing someone. Control is something everybody wants. You want to control the things you go through. When I figured out how to do it, it calmed me down as a person. I feel a lot happier. My sister has a degree in psych from Columbia, a master’s actually. She was someone to go to in general. Having that was great, too. I was just saying how I think people are afraid to talk about these kinds of things because we’re expected to be strong as athletes. That stigma? I wish I could change it. It took me a long time to realize it. I was just talking to Digna (Strautmane) the other day about my growth. She looked at me and said how proud she was of me. Looking back at my freshman year, we went through some stumbles, then we became so close and grew together. Every step of the way was an inch to maturity. Now, I feel like I’m 100 percent, pretty much there, with maturity and self-awareness. That helped with my mental health, too. I feel like immaturity is what makes us stay quiet. I’ve been able to take care of myself and find a way to do it myself, not have to go to other people so much for it, and I’m appreciative of that. Isolating yourself shouldn’t be the goal. From how I’ve grown up, that’s all I’ve seen. People isolate themselves. They don’t want to speak about things. I just want to help people get their voice across because people helped me. Talking about my struggles helped me. Poetry helped since I’m a big poetry girl. Writing also helped me organize my thoughts. Every little bit can help quell anxiety, self-doubt or depression. Eating healthy and working out helped my physique, which helped my mental health, and vice versa.
Strategies for Mental Well-being
- Seeking Help: Engstler emphasized the importance of seeking help when struggling with mental health issues.
- Establishing a Routine: She found that establishing a consistent daily routine helped her manage her anxiety and feel more in control.
- Finding Outlets for Expression: Engstler found that poetry and writing helped her organize her thoughts and express her emotions.
On-Court Impact: A Breakout Season
Engstler's hard work and dedication paid off in a breakout junior season. The ACC Co-Sixth Player of the Year is coming off a season-high 21-point performance against Louisville in the conference tournament semifinals and an All-ACC Tournament Second Team selection. Her improved physique and mental clarity translated to enhanced performance on the court. Engstler’s new physique allows her to get up and down the floor quicker than before.
Key Improvements
- Increased Speed and Agility: Engstler's weight loss allowed her to move more quickly and efficiently on the court.
- Enhanced Endurance: Her improved fitness enabled her to play with greater intensity for longer periods.
- Improved Confidence: Engstler's mental transformation boosted her confidence and allowed her to play with greater assertiveness.
Louisville and the WNBA Draft
Engstler says “it was not a regret to go there,” but it was eventually time for a change. “I spent three years there and gave them everything I had. I think they gave me everything they had,” she said. “When the time came, it was just time for me to have a little change in my life.” The opportunity to play for Jeff Walz at Louisville resonated with her. He told her the Cardinals could help her achieve her dream of going pro. “Louisville and me used each other,” she said. “I helped them go to a Final Four. They allowed me to go pro. That is exactly why I went there. The moment I sat down with (Walz), he was like, ‘Is this your goal? Because if it is, we’re gonna make it happen.’” Louisville’s man-to-man defense played to her strengths. She averaged a career-high in every statistical category in her one season with the Cardinals, including steals (2.7 per game). In January, ESPN’s Holly Rowe tweeted that Engstler “may be the best defender in the country.” She was named a finalist for the Cheryl Miller Award, given to the top small forward in basketball. The Fever took her with the fourth overall pick in the draft. She says “defense is my passion,” but is adamant that she can contribute on the offensive end, too."I can shoot the 3, I can get to the basket. I'm quick. I'm very good at producing when I'm needed,” she said. “Not all players want to do that. I'm okay with setting screens. I'm okay with pick and rolls, easy layups."
Lessons Learned: Advice for Others
Engstler's journey offers valuable lessons for anyone seeking to improve their health, fitness, and mental well-being. When all you can see is negative things and dark times, the best outlet is to find something in your life that has a little bit of light and to grab it, whether it’s a family member or a hobby. If you can’t find athletics as your outlet, it doesn’t mean it’s going to be the end of the world. There’s always going to be something else you can use to grow. Maybe athletics isn’t it. Maybe there’s something else that will keep you going. Try to find that outlet and hold on to it through the dark time. Let it pull you out. Don’t give up hope. Even when you’re ready to give up, there’s always something. Look at the little things in life, the things that make you smile and breathe. Just going on a drive is such a nice thing for me. Even in the snow, the rain or beautiful weather, you can always find something that catches your eye or makes you feel happier, makes you feel better, puts a smile on your face for that moment. You get out of the house and see human interaction.
Key Takeaways
- Take control of your mental health: It’s critical to seek help when you are down.
- Embrace Discipline: Establishing a consistent routine can be transformative.
- Find Your Outlet: Identify activities that bring you joy and help you cope with stress.
- Never Give Up Hope: Even in the darkest of times, there is always light to be found.
Stretching: Before or After Exercise?
Everyone who exercises regularly is aware they should warm up prior to jumping into their workout. But should the warm-up include stretching? The common belief is that stretching makes you more flexible, which helps prevent injury. This is true, but are you really promoting increased flexibility when you stretch prior to vigorous exercise? The answer is, probably not. The reason is, it’s best to stretch when you are warm, and therefore it’s better to stretch “after” your workout and not before. In other words, stretching as a warm-up tool accomplishes very little. That doesn’t mean it’s completely useless. Stretching may help work out some kinks, and psychologically, if you believe you need to stretch prior to your workout to avoid injury, stretching will put your mind at ease. So if stretching doesn’t work as a good warm-up tool, what does? A so-called “task-specific” warm-up is best. For example, if you are going to jog, begin by walking and engaging the muscles you will use when jogging. Take it easy at first, walking slowly, then more and more rapidly, warming up the working muscles as you go, then shift into a light jog, and finally move into your workout pace. Afterward, take your time and do some high-quality stretching.
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Connective Tissue and Flexibility
Let’s assume you are warm enough to engage in effective stretching. Although you assume that your stretching routine is designed to stretch the muscles, you actually are attempting to stretch the connective tissue that surrounds each muscle. What’s more, each muscle, like the biceps in the upper arm, has several layers of connective tissue. The first layer surrounds each individual microscopic muscle fiber (cell). This isolates each fiber, creating the need for each fiber to have its own nerve supply. In turn, this allows incredible precision of movement, like flexing the tip of your finger or moving your eyeball from left to right. The second layer surrounds a bundle of muscle fibers. Picture holding a bundle of broom handles, each with its own covering, then add another layer of covering around the whole bundle. The third layer surrounds several bundles. And finally, a fourth layer surrounds the entire muscle mass. Now, envision connective tissue as a combination of duct tape and taffy that can be stretched, but not easily. This is by design since connective tissue is protective, and if it is stretched easily, the underlying muscle could be damaged. In fact, the body has built-in mechanisms to prevent exactly that.
The Stretch Reflex
Because stretching a muscle too far can damage it, the body tries to prevent this from happening with a “stretch reflex.” When a muscle is stretched, a signal is automatically sent to the muscle telling it to contract, thus preventing further stretching and possible damage. Here are two familiar examples. Imagine sitting through a boring talk, especially if you are tired. After a while, your eyelids get heavy and your head begins to droop, slowly at first. You fight against this, trying to stay awake, but eventually, you give in and your head drops. When the head drops, especially if it drops quickly, it stretches the neck muscles, triggering the stretch reflex, and suddenly the neck muscles contract, and your head jerks upward. Another example: if someone comes up behind you and unexpectedly grabs your upper arm, the stretching of the upper arm muscles causes a contraction, and you instinctively jerk the arm away. When you stretch, you must be aware that you must first overcome the stretch reflex. If you don’t, you are attempting to stretch against a contracting muscle, which makes no sense. In fact, when most folks stretch, they believe they are stretching to the max because they feel the pain. Actually, they likely are far from max because the muscle is partially contracted. To overcome the stretch reflex you must fatigue it. An example is “static” stretching. Sit on the floor with your legs extended in front, knees straight. Lean forward gradually as far as you can, attempting to touch your toes. Let’s assume you stop at the ankles and you feel that you are stretching your hamstring muscles to your maximum ability. Hold that position for at least 15 seconds, and to 30 seconds. When the stretch reflex is fatigued there will no longer be signals sent to the hamstrings to contact as a protective device, and they will relax. At that point, you will notice a “give” as the resistance to stretching is reduced and you can stretch further. Hold that extended stretch for several seconds. Until you reach this point, you are not challenging the connective tissue because you are attempting to stretch against a contracting muscle. And if you don’t challenge the connective tissue, you cannot stretch it adequately to promote flexibility. I might add that when you engage in yoga, you tend to hold positions for prolonged periods, automatically doing it right. In contrast, the worst thing you can do is “bounce” up and down when doing toe touches as football players often do when attempting to warm up the hamstring muscles. There are other options when it comes to stretching. So-called "dynamic stretching" has become popular, and it entails moving the muscles gradually and slowly through the full range of motion. An example is slow and controlled walking lunges. Slow is the key, as faster movements can trigger the stretch reflex. Both static and dynamic stretching have been shown to be effective, and each has unique advantages. My advice is to experiment with different approaches and find the one that works best for you.
Correct Warm-up Order
Warm up for your workout with task-specific exercise, gradually increasing the intensity. Stretching works best after the workout when the muscles are warm.
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