D-Term Wellness

Monday, December 7 – Set yourself up for success

Be intentional with your time these next two weeks, but don’t be afraid to relax and recharge.  You’ve earned it!  Here are a few ideas to help set you up for success in the coming weeks:

Daily walks — fresh air outside

Movement — workouts, yoga, sports, family walk

Hydration  — aim to drink half your body weight in oz. of water each day

Fuel your body– focus on protein, veggies, and whole grains

Gratitude journal — 3 things each day

Breaks from screen time

Sleep and restoration 

How many can you check off each day?

Article of note:

Boston Children’s Hospital offers some terrific advice for how to support yourself and your teammates on a mental, physical, and emotional basis during this stressful time. 

https://discoveries.childrenshospital.org/athletes-emotions-covid-19/?utm_campaign=FY21SportsAthletesEdge&utm_medium=email&utm_source=newsletter&utm_content=11

Tuesday, December 8 – Dr. Daniel Lerner — School Meeting, Wednesday 11/18/20

The Deerfield community invited Dr. Daniel Lerner, an expert on positive psychology, to our last school meeting of the fall term.  Dr. Lerner shared several tips for managing stress and encouraging positive thinking — from mindful meditation and deep breathing to exercise and general movement.  He also shared the following acronym:

PERMA:

Positive emotion — joy, friendships

Engagement – locked in, feeling of flow state

Relationships – community 

Meaning — being connected to something larger than oneself

Accomplishments —  achievements

Dr. Lerner encouraged us to think about PERMA as small buckets of opportunities.  In order to thrive, we need to have a drop in every bucket, although we do not need each bucket to overflow simultaneously.  He also mentioned a few strategies for increasing general levels of well-being.

1- Gratitude journal.  At the end of each day, take a few moments to write down 3 things you are grateful for and the reasons why.  

2- Mindful moments.  Finding time to be still and calm our minds can have a lasting effect on our well-being.  Stillness calms the mind and focuses the brain.

3- Deep breathing.  Take 3 minutes twice per day to do some deep breathing.  This has a similar effect on the body and mind as a mindful moment.

4- Exercise, movement, and fresh air.  These work wonders for the body and the mind.

One last takeaway from Dr. Lerner: Everything doesn’t always have to be great.  Acknowledge that things are hard, especially during this pandemic.  

Wednesday, December 9 – Keep Showing Up

The phrase, “Keep showing up” was coined by American marathon runner and 2018 Boston Marathon Champion Des Linden.  Des used the phrase as a mantra while training for her historic win — she was the first American woman to win the Boston Marathon in over 33 years.  

“Some days it just flows and I feel like I’m born to do this, other days it feels like I’m trudging through hell.  Every day I make the choice to show up and see what I’ve got, and to try and be better.  My advice: Keep showing up.” – Des Linden

The remarkable secret behind Des’ marathon win?  She nearly dropped out of the race.  

Article here:

https://www.womensrunning.com/culture/des-linden-leading-by-example/

Thursday, December 10 – Train Like A GOAT

Tom Brady is one of the most successful athletes of our generation. A six-time Super Bowl Champion and 20 year NFL veteran, Brady is still performing at the highest level despite being one of the oldest players in the National Football League.  He barely shows signs of aging and still continues to improve his game each year. 

Brady credits much of his success to his unwavering positive attitude, relentless work ethic, and his ability to fully recover from workouts thanks to his body coach and TB12 business partner, Alex Guerrero.  Brady and Guerrero have developed a series of Home Turf workouts that support their training philosophy — check out one of the workouts below.  Most Home Turf workouts require minimal equipment and can be performed in 20-30 minutes.

Home Turf Workout:  https://m.youtube.com/watch?v=xKmyto8Byu4

Brady focuses heavily on recovery and restoration.  He is famous for going to bed at 8:30 PM, and then beating his teammates to the stadium for morning practices.  In the Active Recovery Guide below, Brady shares some of his secrets to recovery success.

Active Recovery Guide: https://tb12sports.com/blog/active-recovery-training

Friday, December 11Claire Collins ‘15

Claire Collins ‘15 earned twelve Varsity letters during her four years at Deerfield.  An exceptional student, athlete, and leader, Claire proceeded to row at Princeton University and made an incredible impact on her team and the athletic program.  Claire is currently training with the US Women’s Olympic Rowing team, and she has her sights set on qualifying for the 2021 Olympics in Tokyo.

Claire recently wrote this article for the Positive Coaching Alliance, and while it’s geared toward sports parents, the article includes a lot of valuable information for student-athletes.  Enjoy!

https://positivecoach.org/the-pca-blog/10-tips-for-sports-parents-from-a-national-team-athlete/ 

Thanks, Claire!  

Monday, December 14 – Silence Is Not An Option

This year, more than ever, we have seen professional athletes and sports organizations use their expansive platforms to bring awareness to social justice issues.  Athletes at the college level and in the NBA, NFL, US National teams, and several other professional organizations have protested racial injustices on a global stage.  General managers and team owners have come together to support their players’ voices in a number of ways, and messaging supporting the Black Lives Matter movement is visible on game days.

The Players Tribune is a media platform commonly referred to as “the voice of the game.”  The Silence Is Not An Option section features courageous personal stories written by professional athletes.  The description for the section reads, “Athletes are people, too.  Listen to their stories.  Speak up for what is right.  Silence is not an option. #BlackLivesMatter”

Access the stories here.

Which story speaks to you?  Share with a teammate, a classmate, a friend or a family member.  What can we learn from these personal accounts?  

Tuesday, December 15 – Grit

Angela Duckworth is a behavior change and psychology professor at the University of Pennsylvania who has dedicated her life to researching why children thrive.  In 2013 Duckworth delivered a TED talk about grit, which has been viewed over 20 million times.  In her popular talk, Duckworth describes the relationship between success, perseverance, and grit.  She also discusses the importance of a growth mindset, which is crucial for success.  What can you learn from Angela Duckworth’s life work?  And furthermore, how gritty are you?

Access Angela’s TED Talk here.

Grit Scale: How Gritty are you?  Take this quiz to find out! 

Wednesday, December 16 – Team Culture

Team culture is everybody’s job – regardless of one’s role on the team, playing status, or experience.  The culture of your team or organization sets expectations for how people behave and work together, and how they collaborate and support one other.  A positive team culture will not ensure on-field success, but a negative culture will almost always correlate with poor team chemistry and performance.

Watch the short video below from Julie Foudy, former American women’s soccer midfielder, World Cup Champion, and Olympic Gold Medalist.  What can you learn from Julie’s team-first approach?  How can you create a more positive culture on your own team?

  Julie Foudy Says Team Culture Made U.S. Women’s Soccer Unbeatable 

Thursday, December 17 – Alter Your Perspective 

Many events of 2020 are entirely beyond our control.  The pandemic, virtual learning, cancelled social gatherings and special occasions — these occurrences have little to do with choices we made individually.  However, we have complete control over how we respond to these events in our lives.  What happens when we alter our perspective?  

This short reading from Ryan Holiday’s The Obstacle is the Way provides an interesting take on perspective for our current landscape and beyond.

Perspective-Ryan Holiday