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Rest, recovery, resilience, sleep

Traditional vs Functional Resilience

Traditional training speaks of Mind-Body-Spirit, but it is in isolated components. The isolation is due, in part, to different coaches teaching their specialization. Very rarely does a coach or program truly create the integrated environment needed. A successful, functional program understands that the body and brain are inseparable, they are interdependent, and what is good for one is good for the other. The balance between the two will enhance one's resilience. Resilience is the capacity to prepare for, recover from, and adapt in the face of stress, challenge, or adversity. Higher levels of resilience are associated with:

  • More Energy
  • Optimal Performance
  • Faster Reaction & Coordination
  • Less Wear & Tear
  • Enhanced Clarity
  • Better Sleep

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Our progressive recovery and restoration program looks at strategies and techniques utilized each day to balance the amount of work being performed. In essence, it must identify the "training effect" (your task/activity), and create a relative balance with your recovery strategies. New age strategies look at Heart Rate Variability, Daily Readiness Questions involving physical, biological, and cognitive inquiries, and energy management that directly correlate to your performance goals.

Recovery can look as active and dynamic as our movement prep before a workout, or as still as a concentration meditation. Recovery strategies are multi-dimensional to create an environment of self-regulation looking at our physiology, structure/performance, and enhancing our confidence and competitive spirit. The strategies lock in the benefits of training, release the effects of accumulated stress, facilitate restfulness, and enhance future readiness to perform the activity they enjoy.

Strategies are individualized to enhance self-regulation, and include:

  • Breathing Techniques - We perform this action over 25,000 times daily, and the action creates the most important nutrient our bodies need. In fact without this action for 3 minutes, our brain can have irreversible damage. It is vital for our respiratory, cardiopulmonary, endocrine, and lymphatic systems. With all this being said, it is also the most overlooked aspect of our daily needs. Breathing is at the core of mindful practices and performance practices equally. It literally drives our mind, body, and spirit.
  • HeartMath - a full self-regulation system and process that includes coaching and technology. HeartMath comprises a set of mental and emotional self-regulation energy management techniques and processes that lead to a restructuring of neural circuits. They create alignment among the physical, mental, and emotional systems and enable us to gain access to more of our intuitive intelligence. HeartMath looks to build your personal resiliency.
  • FirstBeat - Make stress, exercise and sleep visible in a powerful new way. Firstbeat Lifestyle Assessment is a professional grade coaching tool for health and wellness checks. Our unique heart rate variability analysis reveals how the body reacts to daily life 24/7. Connect the dots between lifestyle and well-being and identify the steps towards a healthier, fitter and more productive life.
  • Meditation Practices - Meditation is a practice to discover a state of self-awareness, and, with any practice, it has a rich history of varying perspectives. As expected, with varying perspectives, come varying environments. Your Vitality program has been designed to simply introduce these varying perspectives, and let you choose how to handcraft each to create your state of awareness. Stillness or moving meditations such as Tai-Chi, yoga, and Qi-Gong are implemented.



  • Create a Resilient Mindset
  • Movement Success Code related to Yoga and Tai-Chi
  • Heart Rate Variability Screening & Breathing Pacer 



  • Daily Mindset Strategies
  • Nutrition Strategies to enhance cognitive function
  • Movement Conditioning Plan with Skills Training within DHF Mindful Room
  • HeartMath Inner Balance Sensor and Resilience Guide for Recovery 
  • 8 Week Conditioning Plan

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