Tanna Kirchmer

Athletes are used to operating at full speed.

Wake up.
Train.
Practice.
Compete.
Recover.
Repeat.

But performance isn’t only built in the gym, on the court, or during practice. It can be shaped by the habits and routines you create around those moments.

Your morning doesn’t need to be an hour long or look the same every day… even a few intentional minutes can help you create space before the demands of the day begin.

Here are a few healthy habits you could add to your mornings:

Ground yourself
Using incense to create a sense of calm, taking a few minutes to sit in mindfulness, or tapping into some breathwork

Fuel your body
Whole-food breakfast, protein bar, fruit + nut butter
**this is so important to do daily for athletes, especially before activity

Connect with your faith
Journaling, saying a prayer, reading scripture

Support your body
I lean more towards holistic practices like tongue scraping, drinking lemon water + baking soda, and taking supplements that are best for my body

Listen to what you need
Creating a little space before you go do what you do best matters 🫶🏼

For youth athletes, collegiate athletes, pros, and former athletes, performance should be about more than training harder. It’s about building holistic habits that support your body, mind, recovery, and longevity.

If you’re an athlete or parent looking for a more complete approach to performance + recovery, send me a DM to learn more about working with me 💙

What if recovery was trained just like practice and strength training?

As a former professional and collegiate athlete, I was always taught how to train. It wasn’t until later that I learned how to recover… and I realized that recovery is a skill every athlete should develop.

This 6-week Athlete Mobility series is designed to introduce youth athletes to these tools:

• Mental performance
• Breathwork
• Functional movement
• Active recovery
• Injury prevention

Whether your athlete is in-season, off-season, or simply wants to move and feel better, this class is designed to build habits that support long-term athletic development.

📍 Kailua Hot Yoga | Reiki | Retreats – Kailua
🗓 Wednesdays | August 5 – September 9
⏰ 4:00–5:00 PM
💲 $15 per class / $75 for 6 classes
🧘🏼‍♀️ Led by former professional athlete, RYT 500, and Performance & Recovery Coach Tanna Kirchmer

I can’t wait to share this with the Kailua community. 🤍