Workshop #3 Food and Muscles (same presentations, select and attend one) Option 1 Tuesday July 22 10am https://us06web.zoom.us/j/84850529969?pwd=mayZjoYNTRoDHas6Ru8bYBbacxvKAO.1 Option 2 Wednesday July 23 7:30pm https://us06web.zoom.us/j/81648075568?pwd=d3Fr26pN8iseV9SExrsbapdnAMvEEJ.1 Workshop #4 Grit and Goals (same presentations, select and attend one) Option 1 Tuesday July 15 7:30pm https://us06web.zoom.us/j/88994756414?pwd=1RPk9LvMmU5Sjvc8N9wVA3F51FRVvY.1 Option 1 Wednesday July 16 10am https://us06web.zoom.us/j/81776410244?pwd=VdUbnC66tOHqLjNK8eNTpwseq2FLU8.1

Pre-game nutrition 4 hrs before your game - full meal 2 hrs before your game - high carb snack (dried fruit, pretzels, mangoes0 1 hr before your game -500mg electrolytes plus 12-16oz water shortly before - light snack if needed, easy to digest carbs (applesauce) 1 hr after a full meal (unless at a tournament and follow below for between games) TOURNAMENT DAY - use a 1:1 ratio ex 30min between games 30g of carbs ex 45min use

Jump in an comment with your favourtite recipes or snack ideas. A key here is to aim for 15g of protein pre workout and an additional 30g with some complex carbs within 30-45min after exercise (especially strength training days). A few tips: prepare ahead, pick things that you enjoy (I remember before my wedding following a super specific diet that had cottage cheese for every snack - and I hate cottage cheese. I remember feeling so upset that was what I had to do instead of seeking an alternative that I actually enjoyed. Finally a friend shared a nut mix and berries after a workout and I was so motivated!)

Greetings athletes, thank you for being a part of our first ever workshop on becoming unstoppable. Session #2 tackles the topic of Neurophysiology and what impacts your body has on your performance and your life. Learn strategies to help regulate and increase your neurological resilience. Please print and have the Neurophys notes ready to complete during Monday's session. Follow the link or download attachment (same document) https://docs.google.com/document/d/1rLKpAL90Co0jjWlX24mGsO6uKVJM2k3SJOlEMaLHq08/edit?usp=sharing Here is the feedback form to complete following the session. https://docs.google.com/forms/d/e/1FAIpQLSdr_B7Z5jL4kDXqwei4dtpaKvvbWbF1_eNsFQBavSw8d1XD0A/viewform?usp=sharing Follow along during the presentation with these slides https://www.canva.com/design/DAGljzDEPH0/TFeFuflJIXkCVQvy95lnNA/view?utm_content=DAGljzDEPH0&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h5dfaa2ba52

Greetings athletes, thank you for being a part of our first ever workshop on becoming unstoppable. Session #1 starts with Mindset and why doing the mental work is so important to our ability to perform in sports, academics and life! Please print and read the Mindset notes prior to Monday's session.