For hockey parents and athletes, life often feels like a race against the clock. Between practices, games, school, and work, finding time to breathe can seem impossible. But what if the first and last 60 minutes of your day could become your secret weapon for high performance?
At Hardbody Athlete, we believe these “start-up” and “shut-down” routines are game changers. By owning the bookends of your day, you take control of the only time that might truly belong to you. More importantly, these routines help align your lifestyle with high performance, setting the tone for success on and off the ice.
The Fantastic 4: Cornerstones of High-Performance Routines
Our Lifestyle160 Program focuses on four key pillars: sleep, hydration, nutrition, and flexibility. These elements form the foundation of both morning and evening routines:
- Sleep – Prioritize quality and consistency. Aim for 7–9 hours and wind down with practices that prepare your mind and body for restful sleep.
- Hydration – Start your day by rehydrating after a night of fasting, and ensure you’re adequately hydrated before bed to recover from the day.
- Nutrition – Morning fuel sets the tone for energy and focus. At night, consider a small protein-rich snack to support recovery.
- Flexibility – Incorporate light stretching or mobility work to energize your body in the morning or relax it in the evening.
Why Start-Up and Shut-Down Routines Work
Busy schedules can feel overwhelming, but structured routines offer clarity and focus. When you control the first and last moments of your day:
- You create momentum for productivity and success.
- You reduce decision fatigue by automating simple yet impactful habits.
- You foster mental clarity to approach challenges with calm and confidence.
- You improve recovery and long-term health by prioritizing essential self-care habits.
For athletes, these routines prepare the body to train and perform at its best. For parents, they provide a sense of control amidst a hectic lifestyle, boosting both physical and mental energy.
Home and Away Options: Flexibility Is Key
We understand that mornings and evenings aren’t always predictable, especially when you’re on the road for games or tournaments. That’s why we recommend having home and away versions of your routines:
Home Routine
Morning Start-Up:
- Hydrate: Drink a glass of water with a pinch of sea salt.
- Fuel Up: A balanced breakfast, such as eggs, toast, and fruit.
- Movement: 5–10 minutes of mobility work (e.g., hip stretches or yoga flow).
- Mindset: Set your intentions for the day with a journal or a quick mental check-in.
Evening Shut-Down:
- Screen-Free Wind Down: Turn off devices 30–60 minutes before bed.
- Light Stretching: Focus on relaxing muscles worked during the day.
- Prep for Tomorrow: Lay out gear, pack bags, or write a to-do list.
- Relaxation: Read, meditate, or listen to calming music.
Away Routine
Morning Start-Up:
- Hydrate: Carry a reusable water bottle and drink first thing.
- Fuel On-the-Go: Choose protein-packed snacks or meal prep options.
- Quick Stretch: Stretch in the hotel room or while waiting for the team bus.
- Mental Reset: Visualize success for the day ahead.
Evening Shut-Down:
- Minimal Screen Time: Use blue-light-blocking glasses or avoid screens entirely.
- Stretch Anywhere: Focus on lower back, hamstrings, or neck muscles.
- Simple Prep: Organize gear for the next day’s events.
- Relaxation: Use a travel-friendly mindfulness app or read something inspiring.
A Guide to Building Your Routine
Here’s how you can design a start-up and shut-down routine that works for you:
- Identify Your Priorities: Which of the Fantastic 4 (sleep, hydration, nutrition, flexibility) do you need to focus on most?
- Set a Realistic Time Frame: If you only have 10–15 minutes, adjust your routine to fit.
- Be Consistent: Stick with your routine as much as possible, even during busy periods.
- Adapt as Needed: Adjust for travel or unexpected events without guilt.
- Track Progress: Note how your energy, focus, and performance improve over time.
High Performance Starts and Ends with You
Whether you’re a parent trying to manage a packed schedule or an athlete striving for excellence, the first and last 60 minutes of your day are within your control. By embracing start-up and shut-down routines centered on sleep, hydration, nutrition, and flexibility, you can set the stage for success, no matter how hectic life gets.
Ready to take the next step? Experience The Hardbody Difference for yourself and let us help you optimize your routines for high performance!