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Sustainable Performance Academy: 7-Week Course
Week 1: Behaviour Change
Introduction to Behaviour Change Week (3:32)
Day 1: Apply the principles of 'gamification' to accelerate your habit formation (4:11)
Day 2: Anchor new habits to existing ones to make introducing new behaviours simpler and more reliable (3:36)
Day 3: Discover the three characteristics of keystone habits, to rewire your brain for behaviour change (4:02)
Day 4: How to create an MVA (minimum viable action) - The simplest steps to support new habits (3:17)
Day 5: Discover the mental skill top-athletes use to set themselves up for long-term growth (4:41)
Week 1 Summary
Week 2: Work Smarter
Introduction to Work Smarter Week (4:38)
Day 1: Polarise - Apply principles from endurance sport, to cognitive work, to enhance your focus (4:17)
Day 2: Prioritisation - What can you do when everything feels important? (3:54)
Day 3: Pomodoro - Learn how to 'interval train' your brain, to improve your efficiency (3:51)
Day 4: Protect - Discover how to minimise distractions, interruptions and reduce your stress (3:55)
Day 5: Peak - Find out how to create the conditions to increase your experience of 'flow' (3:50)
Week 2 Summary
Week 3: Recovery
Introduction to Recovery Week (2:38)
Day 1: Learn how to use HRV to understand self-regulation and recovery (4:04)
Day 2: Find out how to use controlled breathing to improve your ability to adapt to challenges (3:51)
Day 3: Discover the characteristics of the most effective day-time breaks (4:08)
Day 4: Explore four ways to optimise after-work recovery (4:03)
Day 5: Learn how to switch emotion to action, to improve your ability to switch off and recover (4:05)
Week 3 Summary
Week 4: Sleep
Introduction to Sleep Week (3:44)
Day 1: The cognitive and metabolic impact of not sleeping enough (4:00)
Day 2: Can you adapt to shorter sleep? (4:21)
Day 3: The truth about alcohol, caffeine and sleep (4:15)
Day 4: Do you have social jetlag? (4:10)
Day 5: How to use tactical naps to boost cognitive performance (3:56)
Week 4 Summary
Week 5: Energy
Introduction to Energy Week (4:31)
Day 1: How to use exercise to boost cognitive performance (4:17)
Day 2: Move more: Why sitting to much could make us immune to exercise (4:05)
Day 3: Move slow – How to increase energy for performance and longevity (4:21)
Day 4: Move fast – Using HIIT to improve health, performance and longevity (4:01)
Day 5: Move heavy - Why strength and muscle is about much more than vanity (4:01)
Week 5 Summary
Week 6: Nutrition
Introduction to Nutrition Week (3:20)
Day 1: Personalize - Does each person need to eat differently? (5:13)
Day 2: Carbohydrate confusion - Should everyone be lowering their carbohydrate intake? (5:01)
Day 3: The truth about fat - Fat is vital for health, but why has it been demonised for so long? (4:51)
Day 4: All about protein - How much protein do we need to eat for health, performance & longevity? (5:02)
Day 5: Nutrition & cognitive performance - Eating to support brain health and cognitive performance (5:58)
Week 6 Summary
Week 7: Integration
Introduction to Integration Week (3:12)
Day 1: Reviewing Behaviour Change Week (2:07)
Day 2: Reviewing Work Smarter Week (3:20)
Day 3: Reviewing Recovery Week (3:06)
Day 4: Reviewing Sleep Week (2:43)
Day 5: Reviewing Energy Week (2:08)
Day 6: Reviewing Nutrition Week (2:02)
Week 7 Summary
Day 1: Learn how to use HRV to understand self-regulation and recovery
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