TOOLKIT

TOOLKIT

TABLE OF CONTENTS

Behavior Upgrade Model ........................................................................................... 01

Motivational Interviewing .......................................................................................... 08
Emotional Intelligence ................................................................................................ 14
Nutrition Philosophy ................................................................................................... 17
Pillar Prep + Movement Prep .................................................................................... 18
Strength ........................................................................................................................... 22
Energy Systems Development ................................................................................ 25
Regeneration ................................................................................................................. 26
Perfect Day Solutions ................................................................................................. 27
Reading List ................................................................................................................... 29
Appendix........................................................................................................ 30

© 2016 Athletes’ Performance Inc. 01

 BEHAVIOR UPGRADE MODEL

STEPS
1 Cultivate Intent Outcome x (Reason + ROI) = Intent

2 Establish a Baseline Intent x (Internal factors + External factors) = Baseline

3 Start the Journey Journey x (Determination + Relatedness) = Sustainability

4 Make it Sustainable Baseline x (Game Plan + Risk Mitigation) = Journey

5 Maintain Progress Sustainability + Recognition + Regulation = Progression

BEHAVIORAL QUALITIES
Intrinsic Motivation Refers to one’s reason to engage in a behavior due to internal, or intrinsic, benefits.

Refers to one’s belief, trust, and confidence in their capacity to execute the
Self-Efficacy
behaviors necessary to produce desired results.

Resilience Refers to one’s capacity to cope with stressors.

© 2016 Athletes’ Performance Inc. 02

 BEHAVIOR UPGRADE MODEL

There are many ways to walk someone through the EXOS Behavior Upgrade Model. In the following
pages, there are a handful of simple strategies on how to take a client through our model. While life
will always present twists and turns, following these strategies will hopefully keep your clients on the
“happy path” as much as possible.

FOCUS THE OUTCOME, DISCOVER REASONS, EVALUATE ROI 1

LEVERAGE MOTIVATIONAL INTERVIEWING
Organize all the information and data collected in a way that’s easy to understand.

BOOST YOUR EMOTIONAL INTELLIGENCE

Note any strengths to take advantage of and flag any factors that may become an obstacle.

INQUIRE ABOUT FACTORS 2

BE THOUGHTFUL
Think about the internal and external factors that may impact the journey.

BE SPECIFIC
Ask focused questions to get the right information.

BE DIALED IN
Effectively listen and be empathetic while inquiring.

GATHER EXTRA DATA 2

USE THE RIGHT TOOL
Leverage any screen, questionnaire, survey, or test to obtain evaluative data and ensure the protocol is appropriate
for the situation.

KNOW YOUR LIMITS

Use an external party to evaluate when needed.

ASSESS THE SITUATION 2

POOL EVERYTHING TOGETHER
Organize all the information and data collected in a way that’s easy to understand.

MAKE SENSE OF IT ALL

Note any strengths to take advantage of and flag any factors that may become an obstacle.

© 2016 Athletes’ Performance Inc. 03

 BEHAVIOR UPGRADE MODEL

CREATE A GAME PLAN | PROCESS GOALS 3

1 Select a micro-change

2 Attach a benefit

3 Assign a trigger

4 Agree to a realistic target

5 Account for obstacles

CREATE A GAME PLAN | FLOW 3

MEET THE MEMBER WHERE THEY’RE AT
Process goals should be challenging, but realistic and attainable.

CHECK FOR CONFIDENCE

Check your client’s confidence and ensure it’s at least 90%.

CREATE A GAME PLAN | SCAFFOLDING 3

STACK EACH PROCESS GOAL
In the game plan, every process goal should lay a foundation for the next, like building a pyramid.

STAY TRUE TO THE COURSE

Ideally, goals shouldn’t take a tangent. Aim to always directly connect every step with the original intent.

MITIGATE EMOTIONAL RISK 3

SIMULATE THE JOURNEY
Have your client visualize the journey and ask what emotions they encounter.

AVOID. ACCOMMODATE. ENGINEER.

Disruptive emotions that cannot be resolved with Motivational Interviweing or with creative game planning should
be avoided. If emotion exists, but is manageable, it should be accommodated in the game plan. Additionally, where
possible, emotion should be “engineered” to be less disruptive using process goals and/or Motivational
Interviewing strategies.

© 2016 Athletes’ Performance Inc. 04

 BEHAVIOR UPGRADE MODEL

BOLSTER DETERMINATION | AUTONOMY 4

BE A GUIDE-BY-THE-SIDE
Let your client drive the journey as you assume the role of a caring, thoughtful guide.

CELEBRATE VICTORIES
Boost your clients’ trust in their ability by recognizing successes, big or small.

BOLSTER DETERMINATION | MASTERY 4

KEEP IT CHALLENGING
Keep up with your client’s flow and promote complexity by layering incremental advancements into the process
goals.

KEEP IT NOVEL
Encourage your client to change how, when, and/or where the behavior is done and have them experiment with the
reward they get from executing the behavior (i.e. a weekend trip, a massage, etc.)

BOLSTER DETERMINATION | PURPOSE 4

CONNECT IT BACK
Constantly connect your client back to their original intent, the ”why” they are going down this path.

CONNECT IT TO SOMETHING BIGGER

Help your client find a reason bigger than him or herself for his or her journey.

DRIVE THE ACTIONS OF OTHERS

Encourage your clients to be a “champion” for others and help them experience the same benefits.

ENCOURAGE RELATEDNESS 4
MAKE IT SOCIAL
Involve your client in group activities, classes, or events or help them connect with a buddy.

BUILD A SUPPORT SYSTEM

Encourage your client to build a support system of friends, family, or both.

FIND A ROLE MODEL

Have your client find a role with a healthy discrepancy.

MAINTAINING PROGRESS 5
PROVOKE AWARENESS
Encourage your clients to be personally and socially aware by helping them increase their emotional intelligence.

START A NEW JOURNEY

Hit the reset button and start the steps over when it’s time.

© 2016 Athletes’ Performance Inc. 05

 BEHAVIOR UPGRADE MODEL

At times, your clients will fall below the threshold of success and it’s our responsibility to help them
get back above it. If revisitng previous steps in the model will not do the trick, it may be a signal to
look at your client’s intrinsic motivation, self-efficacy, and/or resilience. Teach the following strategies
to your clients to help them regain their motivation, boost the trust and confidence they have in
themselves, and/or cope with stressors better.

INTRINSIC MOTIVATION | CREATE A TOKEN

1 Think about your intent – your outcome, your reason(s), and the ROI.

2 See if you can connect your intent with a statement, item, picture, etc.

3 Keep your token with you and readily available.

4 Anytime you feel like you need a little spark, look at, listen to, or read your token.

5 Let it remind you of your original intent for starting this journey.

SELF-EFFICACY | VISUALIZE THE POSITIVE

1 Put yourself in the situation you’re nervous about – use all five senses to make it real.

2 Now visualize perfection, imagine yourself owning the situation.

3 Next, picture all the things that could go wrong or prevent you from succeeding.

4 Keep replaying the chaotic scene until you’ve gone one-by-one and eliminated every risk.

5 Don’t stop until you’ve made it back to your original scene of perfection.

SELF-EFFICACY | THREE GOOD THINGS

1 At the end of the day, sit down with a journal and list three good things you experienced that day.

2 Detail your role in making these things happen and detail how you can increase these events.

3 Reflect on your list each night and focus on one as you fall asleep.

4 Choose your top three at the end of each week and use them to overcome negative thoughts and situations.

© 2016 Athletes’ Performance Inc. 06

 BEHAVIOR UPGRADE MODEL

RESILIENCE | IDENTIFY, PAUSE, AND REFRAME

Identify the stressor and pay attention to the signals your body and mind give you when a stress reaction
1 is taking place.

2 Pause and slow your impulse to react negatively so you give yourself a chance to react positively.

Reframe the situation as something you can own and overcome the challenge that has presented itself
3 before you.

RESILIENCE | PAUSE AND BREATHE

1 Inhale into your belly for six seconds like water filling a balloon.

2 Hold your breath for four seconds to increase carbon dioxide.

3 Exhale slowly for 10 seconds to amplify your “rest and digest” reflex.

4 Repeat for two to three minutes to bring yourself back to a calmer state.

RESILIENCE | GO NARROW, GO WIDE

Close your eyes and focus mindfully on the physical sensations occurring inside of your body (tension,
1 freedom, stagnation, tingling, etc.)

2 Then, open your eyes and focus on what your five senses are telling you about the outside world.

Switch back and forth for 30 seconds each to gain a new perspective of your current situation and
3 build resilience.

© 2016 Athletes’ Performance Inc. 07

 MOTIVATIONAL INTERVIEWING

MOTIVATIONAL INTERVIEWING PERSPECTIVES

GOAL OF BEHAVIOR CHANGE

FACILITATOR CLIENT CLIENT FACILITATOR

Advocacy Methods
Evocative Methods Change Talk
O pen-Ended Questions Desire to Change Roadblocks
A ffirmations Ability to Change Resistance Confront
R eflections Reason to Change Convince
S ummations Need to Change Argue
Teach
Emotional Intelligence
Competencies
Commitment to Commitment to
Change Status Quo

BEHAVIOR CHANGE NO BEHAVIOR CHANGE

OARS
The following are four principles to consider when engaging in conversations to help connect and
build a trusting relationship. This basic approach to interactions in motivational interviewing is cap-
tured by the acronym OARS.
Open-Ended Questions | Open-ended questions help to fuel conversation and allow members to open
O up and reveal small details about themselves – their desires, hopes, and fears – that will be critical in your
interactions and programming. Open-ended questions cannot be answered with a simple yes or no.
Example: “What was interesting about the process of assessment for you?” rather than, “Did you find that
interesting?”

Affirmations | When a client has responded to your question, say something affirming to what they have
A just told you. This will allow for attunement between you and the client, instill a deeper sense of trust, and
enable positive conversation. Examples: “Wow, you really are motivated to do that,” or “Cool, you really took
a lot of time to think that one out.” Saying authentic affirmations will help to show your support of the
member.

Reflective Listening | Emotions are big drivers for motivation. Listen for emotion in conversation and
R reflect your observations back to them for confirmation. This helps build self-awareness for members, and
shows your empathy toward them. Examples: “That must have been difficult for you,” “Wow, that must have
made you angry when that happened,” or “You seem to have lost faith in personal training.”

Summarize the Positive | It is important to anchor the positive aspects of the conversation and help the
S member reframe. Listen for the positive aspects of the conversation and affirm wherever possible.
Example: “So what I hear you saying is that you have been successful after a few initial disappointments
and you would like a better coach with the support of your family to help you achieve your goals, correct?”

© 2016 Athletes’ Performance Inc. 08

 MOTIVATIONAL INTERVIEWING

DECISIONAL BALANCE SHEET

Every decision to do something healthy involves an upside and a downside. This is also true with the
decision to do nothing. The decisional balance sheet is a simple approach to apply with your clients
that helps build a clear vision of their goals in regards to quality of life. The underlying theme relates
to the principle of autonomy, that “You are the expert in everything you”. It is important for
individuals to own their change and build a sense of accountability to themselves and their actions.

Draw a simple grid to help guide the conversation whether it’s in-person or over the phone.

Disadvantages Advantages

Taking No
Action
1 2

Taking
Action
3 4

In your discussion, work through the following points and take notes. Remember, apply your own personality to the
conversation and take the time to listen as you progress through.

1 | Think about all the disadvantages of taking no action towards making this change.
2 | Now, think about all the advantages of taking no action towards making this change.
3 | Think about all of the disadvantages of taking action towards the change we discussed.
4 | Now, think about all of the advantages of taking action towards making this change.
After your conversation, a sample grid may look like this.

Disadvantages Advantages

Taking No Poor health; shorter life; doctors bills; No effort; eat what I like; drink what I
Action diabetes; overweight like; relax a lot
1 2

Taking Lots of effort; have to ask for help; Live longer and happier; more vitality
Action fear of failing; test my will power and enjoyment; more energy
3 4

Reframe what you heard from the client by talking through each block in the grid.

Step 1 - Discuss the future | Take a moment to contrast these first two blocks with the client.

+ Block 4 - These are the positives that will emerge if you start making changes.
+ Block 1 - This represents the reality that you will face if you carry on as you do now.

Step 2 - Discuss barriers to change | Take a moment to discuss these barriers and work to identify simple
strategies to avoid them.

+ Block 3 - These represent the roadblocks that need to be avoided.

+ Block 2 - Contains all of the bad habits and non-conscious excuses that may trip the individual.

© 2016 Athletes’ Performance Inc. 09

 MOTIVATIONAL INTERVIEWING

DARN-C | ELICITING CHANGE TALK

As guides, we are responsible for eliciting and listening for what we call “change talk,” which is the
clients’ mention and discussion of their Desire, Ability, Reason and Need to upgrade behavior and
their Commitment to upgrading. (DARN-C). Guiding our clients into a mode of self-reflection and
helping them understand their motives will provide the support to resolve ambivalence.

DESIRE
A simple way to determine your clients desire is to use a numerical self-scoring system to ask:
+ On a scale of 0-10, how important is it for you right now to lose weight, where zero is “I don’t really care”
and 10 is “I can’t live without it”.
+ If the score is a six, ask why it’s not a five or seven. A score of seven or less means change is not likely.
+ Use their value to generate conversation and resolve further ambivalence.

ABILITY
First, ask: “What makes you believe you can do this?”
Determining the ability of your clients is as simple as asking them to self-score their confidence.
+ Based on your past experience, on a scale of 0-10, how strong is your trust in yourself that you have the
ability to make this change?
+ Zero means you have not had much success in the past and 10 means you have always managed to
achieve this level of challenge.
+ A score of seven or less means the client lacks the confidence in his or her ability to succeed based on
experienced failures in the past.

REASONS
When it comes down to practical REASONS of why your clients are contemplating a change, it is important to
encourage them to verbalize these reasons.
+ Can you think of multiple reasons why you want to do this?
+ These reasons should be purely practical, unemotional, rational reasons such as “I want to lose weight
because my clothes will fit me better”
+ Ask your clients to write down as many as they can that answer the question, “what practical problems
will this goal solve for me?”
+ Your clients ideally will want to be able to think of five reasons why this particular goal or sub-goal is
necessary in their life and ambitions. Less than five is not ideal.

NEEDS
Ask your clients to think of the personal needs that will be met when they activate change.
+ I want to lose weight because I will feel better about myself.
+ Have them write down as many as they can that answer the question, “why is this goal vital to my life?”
+ Your clients ideally will want to be able to think of five reasons why this particular goal or sub-goal is
necessary in their life and ambitions. Less than five is not ideal.

COMMITMENT

Desire (10) + Confidence in Ability to Succeed (10) + Reasons To Change (5) + Needs Met (5) = 30

Scenario 1 | 30 would increase the likelihood of success. For each reason or need score above five, there is no
positive gain added by six or more reasons or needs you have identified.
Scenario 2 | A score of 20 is borderline and would suggest you need to address the low scores on DARN with your
client until the score increases.
Scenario 3 | Below 20 suggests your client is not likely to change and you will need to resolve their ambivalence
further and work toward a new perspective or new goal.

A good question to ask as you explore your client’s level of commitment is, “what are you willing to do now?”

© 2016 Athletes’ Performance Inc. 10

 MOTIVATIONAL INTERVIEWING

DARN-C | LISTENING FOR CHANGE TALK

An important aspect to motivational interviewing is learning to recognize “change talk” when you
hear it, and to reinforce it. Change talk refers to the member’s mention of their Desire, Ability,
Reason, and Need to change behavior, and commitment to changing (acronym DARN-C).

When a member talks about change, they are more likely to change than if someone else (such as a coach or
dietitian) talks about it for them. Here are some examples of change talk to listen for:

Desire Statements
D “I’d like to quit drinking if I could.”
“I wish I could make my life better.”
“I want to take better care of my kids.”

Ability Statements
A “I think I could do that.”
“That might be possible.”
“I’m thinking I might be able to cut back on cigarettes.”

Reasons Statements
R “I have to quit smoking because of my asthma.”
“To keep my truck driving license, I should probably cut down on my drinking.”
“My husband may leave me if I don’t go to therapy.”

Needs Statements
N “It’s really important to my health to change my diet.”
“Something has to change or my marriage will break.”
“I’ll die if I keep using like this.”

In summary, focus on listening for change talk and reinforce it when you hear it. If it doesn’t come out naturally in
conversation use provoking questions to help draw out change talk.

+ + + = COMMITMENT
DESIRE ABILITY REASON NEED

© 2016 Athletes’ Performance Inc. 11

 MOTIVATIONAL INTERVIEWING

DESIRE (DARN-C) | THE WHY CHAIN

When your clients are not clear on their intrinsic motivation or if they are still ambivalent about the
importance of making a change, encourage them to dig deeper with The Why Chain.

The Why Chain is a simple and continual process of asking “why is that important to you?” to ultimately drive the
client to a meaningful desire for change. You can have your clients answer verbally or have them write it down.

Once you uncover your clients’ true desire, encourage them to anchor it in the form of a commitment statement, a
token or a photo. Each day, it will remind your clienst of the importance of their behavior upgrade.

Below is an example of how the Why Chain works.

“Being resilient will help me feel less overwhelmed.”

So I can be more
Why is that important? productive throughout
the day.

So I don’t have to work

Why is that important? at night.

Because I want to have

Why is that important? time with my family or
time for myself.

Because it make me
Why is that important?
happy and relaxed!

© 2016 Athletes’ Performance Inc. 12

 MOTIVATIONAL INTERVIEWING

PROVIDING A RECOMMENDATION
Recommending solutions is a meticulous skill because we want to suggest a positive direction with
attainable goals and stay in the spirit of autonomy and collaboration. Therefore, it is important to
avoid coercion, persuasion, constructive confrontation, and the use of external contingencies to
impose your ideas.

We want to ensure there is always a next step for each of our clients, no matter how big or small that step might be.
When suggesting this recommended path it is important to consider how you are delivering your message. Next,
we’ll walk through a few strategies (with the acronym FRAMES) to help you effectively communicate and present
your recommendations to your client.

[Provide] Feedback | Recommendations are provided as a form of feedback to what we

F have observed from a client. Before you suggest the best next step, provide the appropriate
feedback and create context for the individual.

[Take] Responsibility | Take the time to point out why this recommendation is personal and
R important to the client by reconnecting it to what you know about him or her.

[Provide Appropriate] Advice | Provide your advice clearly to the client, with a focus on
A small but significant changes, while wrapping it with an associated proven outcome/benefit.

[Offer Them a] Menu of Options | Respect the client’s autonomy and give him or her an
M option to make a choice.

[Express] Empathy | Once you have provided your suggestion, pause and listen to the client’s
E reaction. Adjust your recommendation or approach if you sense resistance.

[Encourage] Self-Efficacy | Emphasize that what he or she does will make a difference, not
S you or anyone else.

Use these strategies as you see fit when starting to establish a pathway for your client. We must skillfully weave the
principles and strategies of Motivational Interviewing within our recommendations to ensure the client feels heard
and in control of his or her own path.

© 2016 Athletes’ Performance Inc. 13

 EMOTIONAL INTELLIGENCE

EMOTIONAL INTELLIGENCE MATRIX

RECOGNITION REGULATION

PERSONAL Self-Management
Self-Awareness
COMPETENCE (Self-Motivation)

Relationship
SOCIAL Social Management
COMPETENCE Awareness Social & Interpersonal
Skills

SELF AWARENESS STRATEGIES

SELF-AWARENESS STRATEGIES
1 | TAKE 5
Pause. Pay attention. Allow yourself to feel. Get out of your own way. Take five minutes a day to turn inward.
+ Internal focusing – centering, breathing tempos, recognizing sensations
+ External focusing – nature, single-point stimuli
+ Affirmation or mantra

2 | SELF-REFLECTION CHECK-INS
Take an extra step to look deeper into yourself and your behaviors through journaling or conversing. Setting a
regular cadence of self-reflection (at least once a quarter if not more frequently) to review your emotions and
behaviors will help avoid a coach-centered approach to motivational interviewing. Continuous adjustment to
feedback will keep you alert and fluid in your awareness. Consider questions such as:

+ What are my strongest attributes? What can I be stronger in?

+ What lessons have I learned in the last period of time? How am I applying them?
+ What are my habitual reactions to feedback, contrary views, or stress? How can I enhance
those reactions?

3 | CHECK YOUR BODY LANGUAGE

For two minutes a day, find a place where you can practice your power posture. First, take 30 seconds to consider
what and who you are evoking. Envision a time when you felt especially powerful and confident. Or, envision what it
might feel and look like to be the most powerful version of yourself. Stand tall in a stance that evokes that feeling of
power. Get a sense of how your body feels, the reactions and expressions of those around you responding to your
greatness. What does it feel like, sound like, and look like? Notice all of your senses. There are no rules. Do what your
body tells you to do, even if you aren’t feeling 100 percent confident in that moment, Dig deep and do it anyway!

© 2016 Athletes’ Performance Inc. 14

 EMOTIONAL INTELLIGENCE

SELF-REGULATION STRATEGIES
1 | ESTABLISH YOUR VALUES
Grab a journal and write down your top five values. At EXOS, our list of values are unity, drive, ingenuity, integrity,
accountability and humility. So think about yours. It is important to be clear on what is personally meaningful to you
to lay the groundwork for managing your thoughts and responses in the real world.

2 | COMMIT TO YOUR PATH

As you establish your values, just as you advise your clients, find your own intrinsic motivation for committing to
managing yourself better. Get down to it. This will help you commit to navigating through tough and stressful
situations with self-discipline, flexibility, and calmness. Use the same techniques you provide your client in
Motivational Interviewing like the Decisional Balance Sheet and the Why Chain. At the end ,you should have a clear
anchor statement or token to remind you each time you are confronted with a choice.

3 | TAKE CARE OF YOURSELF

As facilitators and caretakers, the person we tend to ignore most is ourselves. When situations challenge your
ability to manage it all, activate resilience strategies that nourish your body and mind and help you recover and
recharge. Simple self-care techniques can empower you to choose the positive road versus the negative road,
maintaining the courage and strength it takes to do your job optimally.

SELF-MOTIVATION STRATEGIES
1 | DO THE SIMPLE THINGS SAVAGELY WELL
Take your own advice. Break your larger goal into micro-goals and ritualize them so they become upgraded
behaviors. Keep a record of your progress on a weekly basis and make adjustments based on life circumstances.
Give yourself a break when life gets in the way but get back on track and hold yourself accountable. Doing simple
things savagely well will set you up for great success.

2 | CLAIM YOUR AUTONOMY

Be disciplined. Hold yourself accountable for your own actions. You are the expert in everything you. Recognizing
your responsibility to yourself will keep you from seeing through a negative lens and blaming others. Each day
reflect on what you did well and what you could have improved on. This will keep you in a checks and balances
self-regulating system.

3 | STAY POSITIVE
Each evening, write down three things you are grateful for. Spend at least 60 seconds thinking about each one and
acknowledge the impact it has on your life and those around you. Remembering the goodness in your life will help
keep you focused and on the track to greatness.

© 2016 Athletes’ Performance Inc. 15

 EMOTIONAL INTELLIGENCE

SOCIAL AWARENESS STRATEGIES

1 | ENHANCE YOUR EMPATHY
Listening is the key to empathy. Practice listening to people. Pause before you speak. So much is expressed in that
awkward silence with a client. Learn to deal with it and you might find that you learn more about a client by
observing body language, letting them hear his or her own words, and giving yourself more time to collect
information. Take three opportunities each day to pause and listen rather than impulsively talk.

2 | FOCUS AND REMEMBER

While listening is key, remembering what you heard is what builds trust and respect. A little effort goes a long way in
being mindful. Memorizing someone’s name or parts of his or her personal stories is a conscious skill. Use the
mnemonic tools in the Toolkit for ways to remember.

3 | UNDERSTAND THE BIG VISION

Seek to understand the founding principles of your organization. You a part of a larger vision. As you align your
values, priorities, and goals to that of the company, you can serve more effectively and activate your greatest
service. Keep a copy of your company’s values somewhere you can see it and remind yourself of the greater
mission each day.

SOCIAL/INTERPERSONAL SKILLS & STRATEGIES

1 | EVOKE YOUR POWER
Establish your authority. While a strong voice and body language are typically by-products of integrated personal
competence skills, it doesn’t hurt to continue embodying that humble confidence. Practice with friends, stand in
front of a mirror, talk to a tree… whatever you choose, stand tall, ground your feet, speak from your lower belly,
project your voice clearly and intently, make eye contact, and convey your message with conviction. Establish
making a regular practice out of this a few minutes a week will help keep you on your game.

2 | GET OUT THERE

Do what makes you feel uncomfortable and uneasy. Use the opportunity to simulate what inspires you. The more
practice you get, the better you’ll feel and the more you’ll be able to influence others. Immerse yourself in a setting
and challenge yourself to engage. Observe the social skills of those with great skills. Join a group of like-minded
people to help support your efforts. As with anything, repetition is what upgrades our behaviors. See if you can put
yourself in an uncomfortable situation at least two times per week.

3 | KEEP IT FUN
Social competence doesn’t need to be serious. The more we practice, the more chances we have to stumble and
look silly. So what? Let yourself stumble and move on. Stay humble. We can stand tall in our power even more when
we stay in the light of humor, allowing others to anoint us rather than vying for the positon through arrogance.
Explore, discover, and have fun while you hone your skills along the way.

© 2016 Athletes’ Performance Inc. 16

 NUTRITION PHILOSOPHY

MAKE IT ABOUT YOU

Eating is personal. It's not about following a strict set of rules; it's about tailoring your nutritional game plan to
best support your body, goals, and preferences. Food is an experience to be designed by you. Adapt these
principles to make them work best for you and all that you want to achieve.
Know Yourself Design Deliciously
Fuel Your Dreams
Understand your goals, habits, and You're the top chef when it comes to
Choose foods that support your
unique physiology to refine your building meals with the right foods in the
personal goals and preferences.
nutritional game plan. right amounts for you.

FUEL FOR IMPACT

Our understanding of quality food is constantly evolving with research. When deciding what to eat, keep it
simple and natural or minimally processed. Choose responsibly sourced food that's tasty and nourishing like
vegetables, fruit, nuts, whole grains, fish, and lean meat.

Feed Your Superpowers Maximize Your Efforts Fill the Gaps Up Your Color Quotient
Fill your plate with foods that Eat and drink the right things It can be tough to get all your Create power meals with a
help your body fuel, build, before, during, and after your nutrients from food alone. If variety of nutrient-dense
protect, and prevent. workout. needed, supplement wisely. veggies and fruits.

AIM TO SUSTAIN
Staying hydrated and eating early and as often as you need helps sustain energy, lower stress, and boost
metabolism. No matter your schedule, kick-start your day with an energizing meal. Continue eating small meals
or snacks and hydrating throughout the day to keep your energy up, your focus sharp, and your mood stable.
Rise & Dine Create An Even Spread Stay Hydrated
Eat your first meal within 30-60 minutes Spread your meals and snacks Choose beverages that hydrate
of waking up. evenly throughout the day. your brain and your body.

EAT WITH PURPOSE

What you eat matters. Eating with purpose is about coming to the table and nourishing your mind, body, and
spirit. Food is a means to connect and create, and to enable the best version of you. Be intentional with your
food choices, and savor every morsel and moment you share with others.

Set Your Intention Find Balance Eat Together Often

Hit pause and think about what you're Aim to eat well around 80 percent Find some time to enjoy food with
consuming with your goals in mind. of the time. friends and family.

DEVOUR LIFE
Food brings us together and takes us on personal journeys. From the smell of something delicious baking in the
oven to the satisfying crunch of crisp vegetables, food reminds us to reflect, look forward, and relish the here
and now. A toast to food and all the joy it brings.

Try New Things Raise A Glass Savor Good Times

Go on food adventures. Explore, There's always a reason to celebrate. Let food remind you of special
experiment, and discover. Find yours. occasions, people, or places.

© 2016 Athletes’ Performance Inc. 17

 PILLAR PREP + MOVEMENT PREP

PILLAR PREP RECOMMENDATIONS

5 Minutes 10 Minutes

Soft Tissue 1 movement 2 movements

Mobility 1 movement 2 movements

Stability 1 movement 3 movements

MOVEMENT PREP RECOMMENDATIONS

10 Minutes 15 Minutes

General
Movement
1-2 movements 2-3 movements

Glute
Activation 2 movements 3 movements

Dynamic
Flexibility 3 movements 4 movements

Movement
Skill 1-2 movements 2-3 movements
Integration

Neural
Activation 1-2 movements 2-3 movements

© 2016 Athletes’ Performance Inc. 18

 STRENGTH | GUIDES

TRAINING SPLITS
Training 1-2x/Week Training 3-4/Week

FULL BODY PUSH - PULL UPPER - LOWER

Beginner Advanced

SET & REPS

Sets Reps Average % 1RM

Max Strength 3-5 3-6 85-100%

General Strength 2-4 6-10 79-85%

Hypertrophy 2-3 10-15 70-80%

Endurnace / Metabolic 1-3 15+ <70%

POWER BLOCK
Power

BEGINNER INTERMEDIATE ADVANCED

Ballistics | Projecting an Object Dumbbell Lifts Barbell Lifts

+ Medicine Ball Tosses + Snatch + Snatch
+ Battling Ropes + Push Press + Clean
+ Sled Push / Pull + Squat to Press + Push Press
Ballistics | Projecting Oneself Kettlebell Kettlebell
+ Plyometrics + Swing + Snatch
+ Speed Ladder + Clean
Rotational Propulsive
+ Movement Training + Push Press
Cable Chop
+ Calisthenics + Clean to Press
Cable Lift
Cable Push / Pull *Continue variations of beginner.
* Continue variations of beginner.

Bodyweight | Medicine Ball Kettlebell | Dumbbell | Cable Barbell | Kettlebell

© 2016 Athletes’ Performance Inc. 22

 STRENGTH | GUIDES

PRIMARY BLOCK | UPPER BODY

Bodyweight | Isolateral | DB | KB Bilateral | BB

BEGINNER INTERMEDIATE ADVANCED

Bench Press – DB Bench Press – DB Bench Press – BB

+ 1 Arm + Bilateral
Shoulder Press – BB /
+ Alternating
PUSH

Shoulder Press – DB / KB Landmine

Shoulder Press – DB / KB + Bilateral
+ 1 Arm
+ Alternating

Row – TRX Row – TRX (Weight Vest) Row – 1 Arm Landmine

Row – 1 Arm DB / KB Row – 2 Arm DB / KB Row – Bent Over BB
PULL

Assisted Pullups Pullups – Eccentric Only Pullups – Body Weight or

Weight Vest

PRIMARY BLOCK | LOWER BODY

Bodyweight | DB | KB BB | 2 DBs

BEGINNER INTERMEDIATE ADVANCED

Squat – Bodyweight Squat – 2KB / 2DB Squat – BB Front / BB Back

Goblet Squat – DB / KB Split Squat – 2DB Split Squat – BB Front / Back
PUSH

Split Squat – Bodyweight, 1 Split Squat – Rear-Foot Split Squat – Rear-Foot

DB Elevated Elevated – DB / BB

RDL – DB BB RDL Single-Leg RDL – BB

Deadlift - KB Deadlift – Trap Bar Deadlift - BB
PULL

Single-Leg RDL – 1KB / 1DB Single-Leg RDL – 2KB / 2DL

© 2016 Athletes’ Performance Inc. 23

 STRENGTH | GUIDES

SECONDARY BLOCK

UPPER BODY LOWER BODY

Pushup / Dip Variations Single-Leg Squat

Shoulder Raise Variations Step Up
PUSH

Chest Fly Lunge Variations

Tricep Variations

Pulldown Variations Leg Curl – Stability Ball, Sliders

Row Variations Glute Bridge Variations
PULL

Bicep Variations Back Extension

Pillar Bridge and Plank Variations Pallof Press

ANTI-ROTATION

Hip Flexion Variations Loaded Carriers

Stability Chop / Lift

© 2016 Athletes’ Performance Inc. 24

 19
STRENGTH | FULL BODY SPLIT

A WEEK 1 WEEK 2 WEEK 3 B WEEK 1 WEEK 2 WEEK 3

Power | Mobility Power | Mobility
POWER

POWER

Upper Push | Mobility Upper Push | Mobility

PRIMARY

PRIMARY
Lower Pull | Mobility Lower Pull | Mobility

© 2016 Athletes’ Performance Inc.

Lower Push Lower Push
Anti-Rotation Anti-Rotation
SECONDARY

SECONDARY
Upper Pull Upper Pull
Anti-Rotation Anti-Rotation
 20
STRENGTH | PUSH-PULL SPLIT

A WEEK 1 WEEK 2 WEEK 3 B WEEK 1 WEEK 2 WEEK 3

Power | Mobility Power | Mobility
POWER

POWER

Upper Push | Mobility Lower Push | Mobility

PRIMARY

PRIMARY
Lower Pull | Mobility Upper Pull | Mobility

© 2016 Athletes’ Performance Inc.

Lower Pull Upper Pull
Anti-Rotation / Isolation Anti-Rotation / Isolation
SECONDARY

SECONDARY
Upper Push Lower Push
Anti-Rotation / Isolation Anti-Rotation / Isolation
 21
STRENGTH | UPPER-LOWER SPLIT

A WEEK 1 WEEK 2 WEEK 3 B WEEK 1 WEEK 2 WEEK 3

Power | Mobility Power | Mobility
POWER

POWER

Upper Push | Mobility Lower Push | Mobility

PRIMARY

PRIMARY
Upper Pull | Mobility Lower Pull | Mobility

© 2016 Athletes’ Performance Inc.

Upper Push Lower Pull
BodyBuilding / Isolation Anti-Rotation
SECONDARY

SECONDARY
Upper Pull Lower Push
BodyBuilding / Isolation Anti-Rotation
 ENERGY SYSTEMS DEVELOPMENT

SPEED / POWER PROFILE

x
Power

x x x

10 sec 15 min 30 min 2-3 hours+

YELLOW ZONE
Interval Continuous

Work:Rest Ratio 2:1 - 1:1 n/a

Sprint Length 30 sec - 5 min n/a
Session Length 20 min + 20 min +

GREEN ZONE
Metabolic
Interval Conditioning

Work:Rest Ratio 1:1 - 1:3 n/a

Sprint Length 15 sec - 60 sec n/a
Session Length 10 min - 20 min 10 min - 20 min

RED ZONE
Performance Fitness

Work:Rest Ratio 1:5 - 1:6 2:1 - 1:4

Sprint Length < 15 sec 10 sec - 30 sec
Session Length 8 min - 12 min 8 min - 12 min

© 2016 Athletes’ Performance Inc. 25

 REGENERATION

TRAINING DAY STRATEGIES

1 Post-workout fueling

2 Self-massage (5 min - 10 min)

3 Local static/dynamic stretching (5 min - 10 min)

4 Cold plunge (10 min)

RECOVERY DAY STRATEGIES

1 Active rest (20 min - 30 min)

2 Global self-massage (15 min - 20 min)

3 Global static/dynamic stretching (15 min - 20 min)

4 Hot/cold contrast (15 minutes)

HYDROTHERAPY RECOMMENDATIONS
Cold Water Hot / Cold Contrast

Temperature 50-70°F (10-20°C) 100-115°F (36-46°C) - 50-60°F (10-20°C)

Duration 10 min - 15 min 1:1* for 15 min

*1 = < 60 sec

ACTIVE REST RECOMMENDATION

1 Set a duration of 20 min - 30 min

2 Maintain a low intensity (RPE of 3 - 5 out of 10)

3 Emphasize concentric actions

© 2016 Athletes’ Performance Inc. 26

 PERFECT DAY SOLUTIONS

Your clients will be performing at a high level for the hour or two they’re with you in a given day, but what
about the other 22 to 23 hours? Our “Perfect Day” solutions are designed to help your clients sustain high
performance throughout their day and week by boosting their energy, improving their mood, and decreasing
their stress.

TAKE A MICRO-VACATION
1 Close your eyes and slow your breathing.

2 Escape to a perfect paradise in your mind.

3 Think about the sounds, the sights, how it feels, and immerse yourself in it.

4 Then pick one calming word and say it in your head over and over again as you enjoy your vacation.

5 Enjoy yourself for four to five minutes before returning to reality.

GIVE THANKS
1 Create a list of three things you are thankful for.

2 Set a timer for 60 seconds.

3 Start the clock and close your eyes.

4 Identify as many reasons as you can for why you’re thankful for what you listed.

5 Repeat with two other items on your list.

HYDRATE OFTEN
A GOOD RULE OF THUMB
Aim for ½ to 1 ounce of water per pound of body weight per day.
EAT YOUR WATER
Eat at least one hydrating fruit or veggie at every snack and meal.
AIM TO SEE CLEAR PEE
Use your urine color to check your progress - clear = hydrated, yellow = less hydrated.

AIM TO SUSTAIN
RISE AND DINE
Eat your first meal within 30-60 minutes of waking up.

CREATE AND EVEN SPREAD

Spread your meals and snacks evenly throughout the day.

© 2016 Athletes’ Performance Inc. 27

 PERFECT DAY SOLUTIONS

STAY ALIGNED
AT WORK
Use a standing desk, wrist support, and eye-height screen.

WHILE DRIVING
Adjust your mirror so you must sit up straight.

IN BED
Use pillows to keep your joints happy.

MOVE WITH INTENT

AT WORK AFTER A MEAL
+ Use a bathroom on a different floor at your office. + Take a walk with a friend.
+ Skip the email and walk the message over. + Complete a quick pillar prep session.
+ Conduct a walking meeting.
AT HOME
IN THE MORNING + Wash your car by hand or do other yard work.
+ Complete a quick movement prep session. + Play yard games instead of watching TV.
+ Go for a brisk walk. + Play with your pet or someone else’s!

PAUSE AND BREATHE

Wake Up Wake Up Periodically Moments of Moments of Before
Meditating Bedtime
Tired Anxious During Day Anxiety Tiredness Meals

Tempo* 6 - 2 - X** 6 - 4 -10 4-2-6 6 - 4 - 10 4-0-X 8 - 4 - 12 4-2-6 6-4-2

*Inhale - Hold - Exhale **X = Explosive

SET THE STAGE FOR SOUNDER SLEEP

1 Lower the thermostat to 60˚- 70˚ F.

2 Spray your bedroom with lavender mist.

3 Reduce variable noise.

4 Black out all the lights.

5 Set your posture.

© 2016 Athletes’ Performance Inc. 28

 READING LIST

GOOD BOOKS TO READ

CORE PERFORMANCE
by Mark Verstegen

EMOTIONAL INTELLIGENCE
by Daniel Goleman

EVERY DAY IS GAME DAY

by Mark Verstegen

HOW TO WIN FRIENDS AND INFLUENCE PEOPLE

by Dale Carnegie

LORE OF RUNNING
by Dr. Tim Noakes

MADE TO STICK
by Chip and Dan Heath

MOTIVATIONAL INTERVIEWING: HELPING PEOPLE CHANGE

by William R. Miller and Stephen Rollnick

MOVEMENT
by Gray Gook

PERFECT BREATHING: TRANSFORM YOUR LIFE ONE BREATH AT A TIME

by Al Lee and Don Campbell

TAKE A NAP, CHANGE YOUR LIFE

by Dr. Sarah Mednick

THE ONE THING

by Gary Keller

THE POWER OF HABIT

by Charles Duhigg

ULTIMATE BACK FITNESS AND PERFORMANCE

by Dr. Stuart McGill

© 2016 Athletes’ Performance Inc. 29

 APPENDIX A

EXAMPLE WORKOUT
A WEEK 1 WEEK 2 WEEK 3

SNATCH - 1 ARM - DB | Sumo Squat Stretch x 5

3 ea 3 ea 3 ea
POWER

3 ea 3 ea 3 ea
3 ea 3 ea 3 ea
BENCH PRESS - DB | 90/90 w/ Arm Sweep x 3

8 - 10 8 - 10 8 - 10
8 - 10 8 - 10 8 - 10
8 - 10 8 - 10 8 - 10
PRIMARY

ROMANIAN DEADLIFT - BB

8 - 10 8 - 10 8 - 10
8 - 10 8 - 10 8 - 10
8 - 10 8 - 10 8 - 10

REVERSE LUNGE - DB

10 - 12 10 - 12 10 - 12
10 - 12 10 - 12 10 - 12

FRONT PILLAR BRIDGE

:20 :20 :20

:20 :20 :20
SECONDARY

LAT PULLDOWN

12 - 15 12 - 15 12 - 15
12 - 15 12 - 15 12 - 15

-- / --

© 2016 Athletes Performance Inc. 30