Winter is coming! Have read about vitamin D, and if you aren't getting enough sunshine onto your skin, have a think about vitamin D supplementation to keep your levels up! 💪 https://www.endeavour.edu.au/about-us/blog/many-benefits-vitamin-d-aka-sunshine-vitamin

Quit watching p*rn, scrolling on Socials, limit screen time, cut out high GI food. This podcast on dopamine is a real eye opener on the Diary of a CEO podcast with Anna Lembke.

https://open.spotify.com/episode/0F2Utfimssa0n0XEY54NEI?si=XafdnmjaR3CpNJ4a6klqlQ It’s not every day that you get to hear how New Zealand's most successful Super Rugby Franchises work. Check out this podcast from Christchurch. In this Episode Riki spends time with Crusaders Team Manager Shane Fletcher. Sharing his insights into what keeps the Crusaders wheels in motion, he's the man behind the team keeping things well oiled. You’ll hear how important it is to know your people and how they work, but also how having trademarks that represent your team can inspire a new level of standards.

Strength, Speed or Endurance. In your playing position, what is best for your game in terms of your Speed, your Strength and your Endurance. Rugby players need to be good at a lot of things but where should YOU be dominant. Consider where you are currently or last season and where you want to be this season.

Having your sessions planned out for the week will help you actually carry out those sessions rather than just keeping everything in your head! I like to print out the calendar month and write in the sessions for the week ahead. To develop physically you need a balanced week of high, medium, low intensity sessions. Print out the calendars and get started!