The champ went seven years without losing, from 2007–13 (indeed, he hardly endured a close contest) before stepping away from the sport entirely. His comeback fight went as well as he could’ve hoped with St-Pierre choking out Bisping in the third round of their match, a dominant return that has only increased anticipation for his next bout, a title reunification fight with interim champ Robert Whittaker. (Time and place TBD, as GSP is recovering from a neck injury sustained in the match.) Such was GSP’s return to form that the Canadian even received felicitations on Twitter from his countryman, Canadian Prime Minister Justin Trudeau.

We sat down with the fighter to find out how he trained, how nutrition impacts his fitness and how he balances exercise with recovery to get into championship form.

TRAINING AND NUTRITION

GSP compares training to sharpening a knife: Do too little, and you’ll be dull in the ring. Do too much, and you’ll damage the blade, leaving yourself overtired on fight day. Finding the right balance is key. How does he know when he’s achieved that balance? His coaches help, as does experience. “I’ve seen many athletes leave their career in the gym,” he says. “Because they make war in the gym [instead of in the fight].”

As for nutrition, it’s important to know GSP wasn’t just coming back from four years away from his sport. He was also moving up a weight class. To do this meant keeping a close eye on what he ate. Pre-workout, that included a BCAA (branched-chain amino acid) drink to help build muscle mass. Post-workout, his go-to was a protein drink with blueberries and almonds to help build lean muscle mass. All, again, to help him gain weight — the right kind of weight.

SPRINT ROUTINE

We caught up with St-Pierre during his final week of workouts, so he was already taking it a little easier to save himself for the fight. His routine is essentially a six-week program. During the first week, he starts with four 200-meter dashes, broken up by 90-second intervals of rest and then a 30-meter dash. Then, the next week he does three 200-meter dashes and two 30-meter runs, with 30 seconds of rest.

While a UFC fight is seriously intense, GSP only runs at about 85% to keep his legs fresh. He also does an extensive warmup routine. “Warmup has to be a lot longer than the actual workout because of the high risk of injury in track and field, because you’re going so hard,” says Mark Cerrone, one of GSP’s trainers. Keeping GSP’s body temperature and heart rate up, while keeping his muscles stretched out, is the key.

MUSCLE ACTIVATION THERAPY

At 36, GSP isn’t as young as he used to be. (Who among us is?) That’s why he goes in for muscle activation therapy once a week during training. It’s a unique form of preventative treatment where his muscles are massaged to smooth out inefficiencies that might cause GSP to overcompensate in his training, leaving him vulnerable to injury or a less-than-stellar performance during the match. “The body finds ways to move even if it’s not the right way to move,” says John Squicciarini of Montreal Muscle Activation, where GSP receives his therapy. If, say, GSP were to tweak his quad without noticing, his body would find a way to compensate, and that would be detrimental to his health and performance. Squicciarini helps make sure that doesn’t happen. He helps connect the muscles back to the nervous system, so they fire as they should. After an MAT session, GSP says “I feel more awareness of my body,” an awareness that ensures he stays in peak condition.

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MOTIVATION

Never underestimate the power of fear. “I perform the best when I’m under pressure,” says St-Pierre. “When I’m scared, and I’m on the edge. And now I feel very pressured, and very scared, and that’s good for me. If I didn’t have that fear, I should retire. It would mean that I don’t care. I care. I put a lot into this. I want to win. I cannot lose. I have to win.” And win he did…

A HALL OF FAME TRAINER NEVER HURTS

Freddie Roach is considered by many to be the greatest boxing trainer of all-time, and he’s recently translated his success to the octagon, training several top UFC fighters. Still, this was the first time he was actually in a fighter’s corner during a UFC bout. Asked his opinion on GSP’s skills, Roach says “Georges is a little further along in boxing than most MMA fighters. But Georges isn’t just a boxer — he’s a complete fighter.”

What makes someone successful?

In 2006, Carol S. Dweck, PhD, published 30 years of her research answering the question: What makes someone suc­cessful? She theorized people contain two mindsets: the fixed mindset and the growth mindset. Choosing one over the other alters the success you find in life.

In my book “Growth Mindset for Athletes, Coaches and Trainers,” these two mindsets are discussed:

FIXED MINDSET

This is the belief we are born with a set of abilities and intel­ligences and we cannot move beyond what is inherent within us. People who choose the fixed mindset avoid taking risks, lose out on life’s adventures and look at failures as endings rather than opportunities to learn and try again.

GROWTH MINDSET

This is the belief hard work and determination can provide you with endless opportunities. No one ever reaches their full potential because you can always keep learning and growing. People who choose a growth mindset take risks and never mind making mistakes. Rather, they view mistakes as positives because those mistakes are a gateway to growth.

5 ACTION AREAS OF THE MINDSETS

To explain further, Dweck identified five action areas in which the two mindsets diverge: challenges, criticism, success, effort and obstacles.

Here are examples of each mindset. Think of what sounds most like you. Are you someone who thinks with a fixed or growth mindset? If you are in a fixed mindset, it is time to start switching your thought process.  

Challenges  
Fixed mindset – avoids failure: “I will not sign up for a full marathon because I don’t think I can do anything longer than a half-marathon.”
Growth mindset – sees failure as opportunity: “I did not finish the full marathon and had to stop. But I’ll try again because I love the idea of challenging my body and pushing it to its limits.”

Criticism      
Fixed mindset – rejects feedback: “My coach is wrong. I know what is best for me.”    
Growth mindset – learns from feedback: “I will ask my coach questions during and after our training sessions and take notes to remember what I am told.”

Success of Others   
Fixed mindset – gets insecure: “I am jealous of my friend who qualified for the Boston Marathon.”   
Growth mindset – gets motivated: “I need to spend time doing speed work to qualify for Boston like my friend did. To do this, I will hire coach who can help me get faster and stronger.”

Effort  
Fixed mindset – thinks trying means you are no good: “I am already a good cyclist. I don’t need anyone to help me get better.”      
Growth mindset – puts in the work: “I’m up at 6 a.m. to train. I can always get a little stronger.”

Obstacles    
Fixed mindset – gives up: “I could never run a marathon. I am not a runner.”    
Growth mindset – tries: “I think I could run a marathon. Today I will look up running groups in my area and join them for their next session.”

To better see a growth mindset in context, here are a couple of examples:

“Reflecting on past lifestyle changes or personal accomplishments that I previously believed were beyond my ability really helps me keep a growth mindset and trust that I’m capable of more than I think. Once you prove yourself wrong a couple of times, you learn that ‘I can’t’ is a lie, and the only way to ever really know your limits is to step out of your comfort zone.”

—Runner Jen Delucchi

“I spent most of 2017 rehabbing high hamstring tendonitis and not running nearly as much as I have in the past. When being a runner is part of your identity, it’s devastating to not be able to do the thing you love. After successfully rehabbing my legs … I gave myself permission to take the pressure I was putting on myself out of the equation and just have fun out there. By making running fun again, with minimal training miles, in the month of January alone, I’ve almost beat my half-marathon PR, and I’ve run 52 miles.”

—Runner Jenny Nakamura

“The most successful athletes train their mind to have a ‘champion’s growth mindset’ (as I call it) which applies to both trainers and athletes. [This] includes a positive, optimistic attitude,” says personal trainer Kira Stokes.

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CONCLUSION

Fully switching from a fixed mindset to a growth mindset can take years, if not a lifetime. But you should practice training yourself to have a growth mindset every day, like you practice your sport every day — it will be worth it. You will view endurance sports not as something so data and results driven but instead as something in which you enjoy the journey.

We’ve selected a few healthy-living podcasts so no matter what your goals are, you’ve got someone to help you on your journey.

Dishing Up Nutrition

Licensed nutritionists and dietitians team up to tackle some of the biggest questions in nutrition. Rotating hosts dive into everything from which foods are trending to which foods can prevent the cold and flu — and even foods to combat anxiety. Episodes last around 40 minutes, which is perfect to pair with a workout or keep you entertained during your commute.

Food Psych

If your relationship with food could use some work and you need a dose of healthy body love each week, Food Psych will be there for you. Registered dietitian and nutritionist Christy Harrison talks everything from eating disorders to diet culture to body image with a scientific and straightforward approach. She also answers listener questions weekly. Episodes run almost an hour and a half, so this one is best reserved for when you’re going long.

TEDTalks Health

If you know TED, you know you’re guaranteed high-quality production and great, interesting content from knowledgeable sources. Topics are timely and span health and medical news, trends and more. TEDTalks Health also includes videos, so when you’re able to you can also watch the presenters.

Ali on the Run

Whether you want to become a regular runner or you’re a seasoned marathoner, Ali on the Run is full of knowledge to inspire your stride. Host Ali Feller talks to everyday runners, professional athletes, entrepreneurs and industry leaders, making sure each episode is interesting and different. Episodes run from 30 minutes to 1.5 hours, and her upbeat enthusiasm is perfect to accompany you next time you head outside or step on the treadmill.

Sleep With Me

If you have trouble sleeping or just want a different way to relax, Sleep With Me may be your new bedtime companion. Host Drew Ackerman tells stories that are intentionally meant to lull you to sleep. The hour-long episodes help you fall asleep with a smile on your face and Drew’s deep, soothing voice in your head.

The Dumbbells

Comedians Eugene Cordero and Ryan Stranger use their background in improv to talk physical fitness in a whole new way. Their tone is light, but the content is informative — and they tackle different training methods, nutrition trends and even mental health and self-care. Episodes can last well over an hour and often contain informational interviews. They’re a great companion during a long strength-training session.

From The Heart: Conversations with Yoga Girl

If you love the yogi way of life, you’ll appreciate getting to know host Rachel Brathen. She’s an international yoga teacher and speaker and she talks frankly each episode about mental health, yoga, meditation and even her own struggles. Those trying to balance family and self care will especially love this one, as the hour-long episodes often touch on her search for balance between family, business and health.

Food Heaven Podcast

Nutritionists Wendy Lopez and Jessica Jones know healthy living is a lifestyle, so their podcast dives into what that actually means. They interview health experts on a range of trending health topics from CBD to eating disorders and episodes last anywhere from 15 minutes to one hour. They also offer lots of tips on healthy eating and break down myths in the health community.