Rising Sons Coaching Fundamentals
TWO shots from each module as well as a summary and run time.
KEY CONCEPTS FOR HEALTH AND WELLNESS
These 6 concepts need to be indentified and understood to be successful long term in health and wellness. Module one is a simple breakdown of these 6 vital areas.
Learn what confidence is and what confidence is not. How confidence is increased and maintained is covered in Module 2 as well.
Though we call this module “fundamentals” many of these ideas are not well retained and should be. Module 3 covers necessary areas of fitness and important principles that need to be followed for success.
An understanding of stress basics can help us manage it. Basic understanding of fight or flight, symptoms as well as how to self assess certain areas of this important part of life are all covered in Module 4.
Module five covers the 24/7 approach. This includes 7 areas that can always be incorporated into life to be the strongest and best version of us. This includes choosing strength over power, being able to adapt to different situations, the importance of character and grit, being good on your word and more.
MACRONUTRIENTS AND MICRONUTRIENTS
We don’t need to be experts at nutritional science but a basic understanding of what is in “food”, which are the macronutrients and micronutrients AND retaining that basic information can have an effect on what we eat now and in the future, our body composition and our health.
Our G.R.E.A.T man principle stands for Gratitude, Respect, Empathy, Altruism and Tolerance. These character attributes will serve a boy well in the way he treats others and the way he treats himself.
S.A.W CONCEPT OF EXERCISE
Like a saw we want boys to both rip and tear. “Rip” up their fitness and “tear” through any barriers to being their best. The S.A.W concept is a three pronged approach to staying effectively active throughout life.
STRESS RELIEF 1
Stress Relief Techniques are extremely important to mental health and happiness. Stress relief 1 covers numerous stress relief techniques and is filmed in a psychologists office as a stigma reduction tool.
Module 10 examines some very important ideas to change the way we look at problems and to how to deal with and normalize them. Also included are steps for effectively problem solving while understanding the role of problem solving in confidence.
There are a lot of options in our current society in the form of beverages. Learn a balanced approach with some important strategies and perspectives to increase health while still enjoying life.
We need to “choose” happiness as well as consider areas that add up to happiness. Rising Sons Coaching has a 5 part formula to help implement a life of true happiness.
All systems go!!!. We do not need to be an expert in anatomy or physiology but understanding some key ideas about the body and its systems can aid us in numerous ways throughout life.
STRESS RELIEF 2
Building on Stress Relief 1, Module 14 examines multiple other stress relief techniques that when enacted can have a great impact on keeping stress levels at a healthier and more manageable level.
There are multiple types of communication. Communication is vital in confidence, emotional health and conflict resolution. Learn the good and the bad of communication and how to improve in different areas.
Simple nutrition principles and outlooks applied well are more successful than complicated plans or fads. Food is fuel and when we change the way we look at it we change the success we have with it. Balance is always a reasonable and fair approach.
Module seventeen covers the important area of attitude. This entails different types of attitude, the benefits of a positive attitude and the effects of a negative attitude. We cover what a positive attitude is and what it is not and how to increase a positive attitude. Also the difference between mood and attitude and how positivity attracts positivity.
WEIGHTS, CARDIO, AND RECOVERY
Module 18 looks at how to start in exercise, conditions for progression and the difference between muscle growth, strength and power. We examine how to calculate targets for cardiovascular training. Also the importance and difference between rest and recovery are covered.
Any stigma around mental health MUST go away. Module 19 talks about some common mental health situations, the importance of stigma reduction and help if needed as well as the need for emotional fitness, intelligence and also coping.
There are a certain amount of things in life that are our obligation or duty. Some we may want to do and others we may not. Either way we need to take care of our responsibilities, accept them as ours, and realize with maturity comes more responsibility. Also we want to understand and embrace the difference between fault and responsibility.
The impact and importance of sleep is often underrated. Teen boys are often tired and module 21 covers sleep basics, sleep hygiene and important strategies and perspectives around this vital wellness component.
EXERCISES AND FORM
One of the longest modules in the program for good reason. This module is worth the price of admission with need to knows for different exercises and form. We teach concepts often not well followed and things you must know to be safe in the exercise world.
Module 23 complements module 22 and includes reasons for stretching and its importance. We offer a quick and simple stretching routine to follow as well as a great dynamic warm up.
Body image can affect boys too. There are different factors that can affect body image. Module 24 covers positive perspectives as well as causes and outlooks when it comes to body image.
Developing positive attributes from sports and knowing how to “transfer” those ideas to life is how character is gained by sports. We examine types of sports and the positive and negative qualities that can be taken on by young athletes.
Having a strong core is so important though it is not well understood by many. A strong core can be very helpful in life, performance and injury prevention. Module 26 looks at the what core is and some very important concepts pertaining to core. Also it covers some fundamental movements to increase success in this area.
In the last decade or two boys have been accused of being unmotivated. Module 27 covers components of motivation, types of motivators, and motivational spoilers.
INJURY AND DISEASE PREVENTION
We can prevent injury and disease both by things that we do and things that we do not do. This module looks at mindset, injury prevention suggestions, types of injuries, lifestyle, disease prevention and taking care of our self if an injury occurs.
Social support is a vital protective factor in stress and increases resiliency, goal achievement and happiness. Module 29 looks at types of social support as well as embracing and navigating this important element of life.
Boys are at an increased chance of risky behaviour. Module 30 explains risk and covers types of risk, causes of risk and an approach to handling risks.
Habits are the things we do regularly and naturally. We all have a combination of good and bad habits. Module 31 looks at what a habit is, the impact of habits and strategies to assess and maintain good habits.
Learn what self esteem is and its importance. We want individuals to know they are important (valued) over special (better than others) Treat and talk to yourself with respect while celebrating your strengths.
Assessment and Tracking
Module 33 coaches assessment and tracking. Self assessment is not testing, it is simply a form of feedback on us, from us. Tracking allows us to document which helps us clarify how to progress and what to both work on and prioritize.
Module 34 examines resiliency which includes our ability to deal with and bounce back from tough times. We look at what resiliency is, why it is so important and what we can do to increase ours.
Those who set goals are often more successful in achieving what they want in life. Module 35 includes types of goals, the importance of goal setting, when to set goals and why they are so important.