Welcome to the Program!

Welcome to the Program!

The Impactic Sport Program Home Page

Welcome to the Program!

Check out the introductory video below.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

      Sleep for Peak Performance     

 

   

     

       
       
        
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                 Sleep for Peak Performance  
            

             
             
            
               

	
	 
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                 How much sleep should I get?  
            

             
             
            
               

	
	 
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                 Sleep and athletic performance  
            

             
             
            
               

	
	 
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                 Optimize your Naps   
            

             
             
            
               

	
	 
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                 Keep your bedroom dark  
            

             
             
            
               

	
	 
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                 Defend your last hour  
            

             
             
            
               

	
	 
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                 Craft your Bedtime Routine  
            

             
             
            
               

	
	 
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	 Feb 22, 2019

Sleep for Peak Performance

      Mental Strategies for Peak Performance     

 

   

     

       
       
        
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                 Mental Strategies for Peak Performance  
            

             
             
            
               

	
	 
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                 Managing Stress  
            

             
             
            
               

	
	 
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                 Self-Talk  
            

             
             
            
               

	
	 
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                 Power Words  
            

             
             
            
               

	
	 
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                 Identify your zone moments  
            

             
             
            
               

	
	 
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                 Build your zone routine  
            

             
             
            
               

	
	 
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                 Staying in the Zone  
            

             
             
            
               

	
	 
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                 Locus of Control  
            

             
             
            
               

	
	 
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                 Visualization  
            

             
             
            
               

	
	 
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	 Feb 11, 2019

Mental Strategies for Peak Performance

      Nutrition for Peak Performance     

 

   

     

       
       
        
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                 Nutrition for Peak Performance  
            

             
             
            
               

	
	 
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                 Stay Hydrated  
            

             
             
            
               

	
	 
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                 Hydration for Peak Performance  
            

             
             
            
               

	
	 
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                 Everyday Nutrition for Athletes  
            

             
             
            
               

	
	 
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                 Pre-Exercise Nutrition  
            

             
             
            
               

	
	 
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                 Greg's Basic Sports Drink  
            

             
             
            
               

	
	 
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                 Watermelon Coconut Sports Drink  
            

             
             
            
               

	
	 
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                 Post-Exercise Nutrition  
            

             
             
            
               

	
	 
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	 Jan 24, 2019

Nutrition for Peak Performance

      Optimizing Peak Performance     

 

   

     

       
       
        
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                 Optimizing Peak Performance  
            

             
             
            
               

	
	 
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                 Dream Setting  
            

             
             
            
               

	
	 
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                 The Power of Why  
            

             
             
            
               

	
	 
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                 How long should my active recovery be?  
            

             
             
            
               

	
	 
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                 How do I track my recovery?  
            

             
             
            
               

	
	 
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                 Build your flexibility  
            

             
             
            
               

	
	 
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                 How do I avoid getting sick?  
            

             
             
            
               

	
	 
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                 The Keys to a Great Taper  
            

             
             
            
               

	
	 
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                 Create your Pre-Performance Routine  
            

             
             
            
               

	
	 
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	 Jan 13, 2019

Optimizing Peak Performance

Sleep for Peak Performance

Sleep for Peak Performance

The Impactic Sport Program Home Page

WELCOME TO SLEEP FOR PEAK PERFORMANCE!

Check out the introductory video below.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

How much sleep should I get?

How much sleep should I get?

GregWells 1% Tip (TRAINING WITH YOUR EYES CLOSED) PHONE-01.jpg

TODAY’S EXERCISE: Log your sleep

Fill in the “Log your Sleep” exercise on page 6 of your Athlete Workbook.

For the next week, log your sleep patterns. Write down what time you go to bed and what time you wake up. This will give you a good idea of how much sleep you normally get and if you go to bed and wake up around the same time every day.

KEY POINTS:

1. Sleep is important for everyone, but particularly if you're an athlete.

2. Sleep helps repair your muscles and gives you more energy for the next day.

3. If you’re 12-13, you need between 9-11 hours of sleep each night.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Sleep and athletic performance

Sleep and athletic performance

The Impactic Sport Program Home Page

HERE ARE SOME FUN FACTS ABOUT SLEEP AND ATHLETIC PERFORMANCE:

1. Tennis star Roger Federer sleeps for 11-12 hours each night!

2. The Toronto Raptors dedicated 4 days to “sleep camp” in their pre-season training.

3. Sleep repairs your tissues and replenishes your energy stores.

4. You build muscle in your sleep!

5. If you have a good night sleep, you’ll repair your body from that day’s workout AND you’ll be able to perform better the next day.

TODAY’S EXERCISE: SLEEP DIARY

Fill in the “Sleep Diary” exercise on page 7 of your Athlete Workbook.

For the next week, keep a sleep diary. Log what you’re doing in the hours before you go to sleep and what your sleep is like that night (sleep duration, quality of sleep).

GregWells 1% Tip (TRAINING WITH YOUR EYES CLOSED)-01.jpg

The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Optimize your Naps

Optimize your Naps

The Impactic Sport Program Home Page

KEY POINTS:

1. Naps are beneficial for exercise performance.

2. However, there is a right way to nap, and a wrong way to nap.

3. If you nap for the wrong amount of time, you will wake up during one of the deeper stages of sleep and you will feel groggy.

4. If you want to have a quick power nap, sleep for 20 minutes.

5. If you want to sleep for longer, sleep for 90 minutes. 

If you want to learn more about napping, check out the video below!


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Keep your bedroom dark

Keep your bedroom dark

The Impactic Sport Program Home Page

KEY POINTS:

1. Melatonin is the hormone that makes you sleepy, and it is released at night when it’s dark.

2. Light reduces your melatonin levels, which can lead to disrupted sleep.

3. Make sure your bedroom is really dark in order to set yourself up for a good night sleep.

4. Little things like covering up your alarm clock lights or getting dark curtains for your windows will help!

5. This also means getting rid of your screens if you have them in the bedroom. Television, tablets, mobile phones all compromise your ability to fall asleep

GregWells Sleep TIps-04.png

The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Defend your last hour

Defend your last hour

The Impactic Sport Program Home Page

KEY POINTS:

1.  Keeping your bedroom dark is great - but you also have to consider what you do BEFORE you’re trying to fall asleep.

2. This is because the blue light from electronic devices affects the release of melatonin, the sleepy hormone.

3. If you’re on your devices late at night, this will affect your ability to fall asleep and your sleep quality.

4. Stay away from screens one hour before you'd like to go to sleep. If you can’t do a full hour, try 30 minutes. The longer you stay away from screens before bed, the easier it will be to fall asleep.

GregWells Sleep TIps-06.png

The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Craft your Bedtime Routine

Craft your Bedtime Routine

The Impactic Sport Program Home Page

Today’s Exercise: Craft your Bedtime Routine

It’s time to craft your ultimate bedtime routine!

Once your bedtime alarm goes off and you’ve put away your devices for the night, you need to start calming yourself down for bed. Make a plan for what you need to do in order to make this happen.

Fill in the “Craft your Bedtime Routine” exercise on page 8 of your Athlete Workbook.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Mental Strategies for Peak Performance

Mental Strategies for Peak Performance

The Impactic Sport Program Home Page

WELCOME TO MENTAL STRATEGIES FOR PEAK PERFORMANCE!

Check out the introductory video below.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Managing Stress

Managing Stress

The Impactic Sport Program Home Page

KEY POINTS:

1. Short bursts of stress allow you to function at a high level, both mentally and physically. This is great before a race or big game.

2. However, constant stress (from school, a busy schedule, a sick family member, etc.) can decrease your ability to perform.

3. Fortunately, there are simple tricks you can do to decrease your stress levels.

Today’s Exercise: Smile :)

Something as simple as smiling can make you feel less stressed. If you feel overwhelmed by a stressful situation, try smiling!

GregWells Think TIps-02.png

The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Self-Talk

Self-Talk

The Impactic Sport Program Home Page

Key points:

1. Every athlete feels self-doubt and negativity at some point during training and/or competition.

2. However, elite athletes are able to change these negative thoughts into positive ones through a technique called self-talk.

3. Elite athletes draw on past successes to give them the confidence they need for their current practice, performance, or competition.

Today’s Exercise: Positive Self-Talk

Fill out the “Positive Self-Talk” exercise on page 10 of your Athlete Workbook.

Think back to some times when you have felt successful and competent in sport and then use these past experiences to create self-talk cues you can use whenever you’re doubting yourself.

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The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Power Words

Power Words

The Impactic Sport Program Home Page

KEY POINTS:

1. Elite athletes use Power Words to help them at peak performance moments.

2. Think about what you need to do to have a great performance and then see if you can describe those actions in one or two words.

3. Then say those words to yourself right before the performance begins to remind yourself of what you need to do to be successful.

Today’s Exercise: Power Words

Fill out the “Power Words” exercise on page 12 of your Athlete Workbook.

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The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Identify your zone moments

Identify your zone moments

The Impactic Sport Program Home Page

“The Zone” is when you are so focused you perform at your best with little effort. Unfortunately, these moments might seem rare and random. However, there are some tricks you can use to enter your zone on demand.

Today’s Exercise: Identify your Zone Moments

1. Think about times when you were engaged, motivated, focused, happy, and full of energy. For example:

  • A time when you were completely focused and absorbed in your exercise only to emerge an hour later and realize you just did some of your best training.

  • During a competition in which your mind quieted down and you were able to perform at a level you never knew you were capable of until that moment.

2. Make a clear list of these moments in the “Identify your zone moments” exercise on page 13 of your Athlete Workbook.

3. Later, we will discuss how you can learn to enter this state on demand.

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The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Act-Think-Feel

Act-Think-Feel

The Impactic Sport Program Home Page

Today’s exercise: Act-Think-Feel

Fill out the “Act-Think-Feel” exercise on page 14 of your Athlete Workbook.

Think about the last time you were in the Zone (refer back to your “ID your zone moments form”). Then ask yourself a few questions: What were you doing? What were you thinking? How did you feel?

The key is to build the best picture of your Zone that you can. This way you can recreate that state by acting like you did when you were in it.

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The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Build your zone routine

Build your zone routine

The Impactic Sport Program Home Page

As we wrap up looking at the Zone, let’s develop systems and routines to be able to get into the Zone on demand.

Today’s exercise: Build your zone routine

Fill out the “Build your Zone Routine” exercise on page 17 of your Athlete Workbook.

Use the “ID your Zone Moments” and “Act-Think-Feel” exercises to build a process for establishing a Zone routine that will get you into your ideal performance state.

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The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Staying in the Zone

Staying in the Zone

The Impactic Sport Program Home Page

You might have experienced a time when you were so tense that as your effort increased, your performance dropped. This is because the stress of the situation prevented you from getting into the Zone.

You can use a technique called Combat Breathing when stress or tension prevent you from being in your Zone.

Here’s how to do it:

1) Get into good posture by aligning your spine and stretching yourself upward. You can be lying down, sitting in a chair or standing. Then relax your muscles.

2) Do a scan for tension in your body and then focus on that area while you take a slow deep breath. Think about “letting go” of the tension as you exhale. (It might take a few breaths to get an area like your shoulders or forehead to release and relax).

3) When you feel you have addressed the tense areas, start taking controlled breaths. (inhale for 4 seconds, hold it for 2 seconds, and then exhale for 6 seconds).

If you practice combat breathing every day, this exercise will become automatic on the day of your race, game, or performance.

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The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.