CARE

Tactical well-being resources for coaches, based in science.

Welcome coaches! Thanks for being here.

Every coach deserves to feel energized and inspired throughout their career, and as we know, the demands of high performance sport can often exceed our capacity to do so. Below is a series of resources to help you take care in high demand, isolating, and constrained environments - Long-term. Here, well-being is tactical and adaptable and personal. Feel free to utilize this space in whatever way you want, but here is how it is designed to help you succeed:

Option 1: Assess your baseline.

You can't sustain performance if you're not well. Start here for a clear understanding of what habit(s) to target... What results would improve (for yourself and your team) if you simply focused on being consistent? Backed by clinical research, this confidential profile measures consistency across six foundational habits (Your ability to maintain Sleep, Nutrition, Movement, Breathwork, Connection, and Stress Resilience - on and off the road):

Profile, opens in a new tab

Option 2: Choose a habit.

Months from now, what will you wish you made time for? This opens up to a catalog of options (Sleep, Stress, Breathwork, Nutrition, Movement, or Connection)... Take your time here! Experiment with different routines and rituals. Find a rhythm. Connect with experts. Notice what works (and when).

Habits

USA Triathlon
Sleep - Optimizing imperfect sleep
We know sleep is the most powerful performance enhancer. We also know it’s impossible to get perfect sleep every night. Get high quality sleep by knowing how to reset during (and after) periods of sleep deprivation/restriction.
Sleep Resources , opens in a new tabNext slide: Breathwork - Resetting your nervous system

Breathwork - Resetting your nervous system
Stress with rest = adaptive capacity, or the ability to take on higher, harder situations. Stress without rest = burnout, or the inability to progress further. To be well and perform at your peak, get good at breathing, playing, and creating.
Breathwork Resources , opens in a new tabNext slide: Stress Resilience - Performing under pressure
Stress Resilience - Performing under pressure
Resilience isn’t just about bouncing back from adversity; It’s about seeking growth, even when conditions don’t support it. Use these experiments to help you coach the psychology of performing well.
Stress Resources , opens in a new tabNext slide: Connection - Countering isolation in coaching
Connection - Countering isolation in coaching
You have to know your identity. You have to know who you are, what makes you work, why it makes you work, so you know how to self-locate when life pulls you in different directions and when to rely on the people in your corner.
Connection Resources , opens in a new tabNext slide: Nutrition - Fueling for phases
Nutrition - Fueling for phases
We have a solid (and growing) body of research on the gut-brain axis that suggests what we eat is linked to our well-being, performance, and longevity. The idea that changing what we eat can change our physical and mental health is powerful:
Nutrition Resources , opens in a new tabNext slide: Movement - Staying active on the road
Movement - Staying active on the road
Moving your body regularly is one of the most fruitful ways to offset stress and build adaptive capacity. We need it to reach our full potential. From improved decision-making to building stress tolerance, exercise is a critical asset.
Movement Resources , opens in a new tab

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Option 3: Periodize what works.

Transfer what's working well to incoming, high demand phases. Start small. Get good at showing up. Scale up when you have the time, energy, and interest. REPEAT.

What would help your energy this season? At the Games?

A BASIC EXAMPLE:

Example Daily Routine (writeable and printable).pdf

CREATE YOUR OWN!

Blank Daily Routine (writeable and printable).pdf

HUBERMAN LAB'S SUPER SCIENTIFIC VERSION:

Andrew Hubermans Daily Re-Up.pdf