Attached are your all-new assessment & daily nutritional protocols for next week. If possible, please complete these assessments at a time and location that you can duplicate throughout the season.

How Fast Do You Fall Asleep?

During this upcoming week, pay close attention to your sleep patterns: how quickly you fall asleep, how deep, and how long you are able to stay asleep.  If you notice that it is taking you more than 15 minutes to fall asleep, try the following:

• • Eat within 15 minutes of going to bed.  A high-quality smoothie or power salad with protein will provide your body the quality protein and fat to satisfy your appetite and feed your brain (from your stored sugar in your liver).
  • Avoid laying down with any external noises (television, radio, computer, or phone)
  • Make the room 100% dark and cold
  • If you lay, there in bed for more than 15 minutes; get up and go read a benign book until you become sleepy.  Once you feel sleepy, lay back down.
  • Wake up at the same time every day – no matter how late you are falling asleep.  This will create an additional level of fatigue which you can use to your advantage the next night when you go to bed (strive to lay down 20-30 minutes than you did the night before).

Because sleep is when your body releases fat burning hGH (human growth hormone), quality sleep is another tool for Working Smart, Not Hard, and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches, and Staff

Thought for the week:

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.  So, throw off the bowlines.  Sail away from the safe harbor.  Catch the trade winds in your sails. Explore. Dream.” – Mark Twain