MENTAL TOUGHNESS TIPS1. Own Your Goal. Write your goal down several times. Post this in your bedroom, in your locker,

on your desk, in your wallet, on your smart phone. Look at this goal every day.

2. Focus on your dream. Natural talent is a great start to playing sports–but passion, enthusiasm and dedicated training will all ensure that you are able to work hard, to always be your best.

3. Be a wordsmith. Create strong words to use before, during and after your workout–to keep you on track and motivated. Professional athletes use a variety of key words in their workout–what will yours be?

Take a look at our Mental Toughness Academy. Your athletes can develop the skills to block out distractions and overcome poor performance during competition. In our 8 Module Course we incorporate guided visualizations and other training techniques to teach athletes how to master their thoughts and emotions while playing at their peak level.

See how the Mental Toughness Academy can help your athletes by visiting our website!

ISSUE 26 • FEBRUARY 2015

THIS ISSUE

A MESSAGE FROM SPORTS BRAIN PAGE 1

MENTAL TOUGHNESS PAGE 1

BASELINE CONCUSSION TESTING INFORMATION PAGE 2

30 THINGS TO START DOING FOR YOURSELF PAGE 2

17 HEALTHY SNACKS FOR KIDS ON-THE-GO PAGE 2

WHAT’S ALL THIS STRESS ABOUT? PAGE 3

BRAIN FITNESS PAGE 4

A MESSAGE FROM SPORTS BRAINFebruary is a funny little month. It is the shortest month of the year, and the winter days are a bit longer. Valentine’s day falls right in the middle and it is apparent that this day has both fans and detractors.

In this issue of our newsletter, we have chosen to talk about stress, how it affects our children and some stress management tips for everyone in your family. Only a generation ago, it was a widely held belief that our children didn’t suffer from stress. Times have changed and we now know that this isn’t true. Everybody suffers from stress at some point in their life, and the conversation has moved to the front of the room. As a community, we must reach out to others who may need a helping hand when dealing with personal or professional issues. In our connected world, there are a variety of different resources available; we may not know how to help a classmate, friend, relative or co-worker who seems stressed but we can offer resources–a phone number, a website, a pamphlet or merely a gesture to let them know that we understand and are in their court.

There is still a large stigma attached to issues surrounding stress, anxiety, depression and mental illness. As parents, as teachers, as coaches–we must learn to see the signs and offer assistance. Many do not get the help that they need since they think that their symptoms are just part of daily life, or they worry about being judged.

The NIMH (National Insitute of Mental Health) has a variety of resources available for children and teens. Pamphlets are available as pdf attachments, can be downloaded and can be shared on social media.w w w.n imh.n ih .gov/ hea l th / top ics /ch i ld -and-adolescent-mental-health/index.shtml

Let’s work together and acknowledge how stress and anxiety can affect our children’s physical and emotional well-being.

My favorite quote this month comes from Michelangelo di Lodovico Buonarroti Simoni (commonly known as Michelangelo), who was considered the greatest living artist in his lifetime.

“A man paints with his brains and not with his hands.” Michelangelo

Be safe, be strong, be warm!

Barb Wiseberg EditorBarb.Wiseberg@SportsBrain.com

ANNOUNCEMENT

Make sure you read our NFL Concuss ion Repor t which is now avai lab le on the f ront page of our websi te at www.Spor tsBrain.com . Lots of interest ing fac ts and analys is .

MENTAL TOUGHNESS ACADEMY

BASELINE CONCUSSION TESTING INFORMATION

Sports Brain conducts regularly scheduled baseline concussion testing throughout Chicago; Madison, WI; and Chester, NJ.

Please see our website at www.SportsBrain.com for specific dates and times.

Sports Brain offers Neurocognitive, Eye Tracking, Balance and Reaction Time Testing as part of a comprehensive Baseline Concussion testing model. We provide these services for individual athletes, youth sports organizations, schools, park districts, colleges and professional teams. We have multiple testing locations or we can arrange to conduct testing at your facility for your specific group of athletes. With a variety of cost-effective and hassle free options to keep your athletes safe, Sports Brain fights concussions. Email testing@sportsbrain.com for more information.

DATES OF INTEREST

“Develop success from failures.

Discouragement and failure are two of the

surest stepping stones to success.”

– Dale Carnegie

QUOTE

QUOTE

WHAT’S ALL THIS STRESS ABOUT?It is naïve to think that stress may not affect our children. We may think that since they are not adults they do not have to deal with bosses, bills, health issues or family conflicts. They have lots of free time, instant access to information and entertainment via a variety of electronic devices, good health, lots of energy and their whole life is ahead of them.

But often, we are wrong. Today’s generation of children and teens are often very stressed, both with their own personal issues and with the awareness of local, national and international issues.

Stress is defined as a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. It is a part of everyday life and we all experience it from time to time.

Here are some examples of situations that can be stressful to our children:• Changes to the family structure—divorce, new siblings,

step-families, death• Day to day demands—chores and responsibilities• Finances—job loss, difficult economy, scholarships,

budgets• Fun events—upcoming holidays and celebrations (Easter,

Graduation, Reunions)• Illness—whether short term or learning to manage a

chronic condition, such as asthma or allergies• Juggling a variety of different events• Personal relationships with friends, siblings or team-mates• School—upcoming tests and projects• News Media—whether locally or internationally, stories

of war and poverty abound, and are easy to access 24/7

As a parent, how are you able to notice the signs of stress in your child? Below is a list of signs to look out for–but remember, you know your child best. As an example, occasional nail biting may not be a concern, but if nail biting escalates into an hourly activity, this may be how your child is exhibiting stress.• Chest pains• Rashes or skin breakouts• Changes in appetite• Upset stomach• Acting withdrawn, loss of interest in activities• Interrupted sleep patterns• Irritability, moodiness, silence, temper tantrums

Here are 4 Stress Management Tips to help both the adults and children in your household.

1. Identify the stressors.Using the example of the deadline for a large project, the deadline may not be able to change. Teach your child strong time management skills, including how to break down the steps of a project into smaller, more manageable steps. Working together on a group project involves many skills, and learning to communicate and collaborate well with others that they are working with is extremely important, and one of the reasons why so many group projects are assigned in school.

Remind them that their teachers are not expecting perfection; they are expecting them to master the content of the project, learn to work with their classmates and learn how to present the material to the class or as part of a “fair”. Pull out some of their work from the previous school year to remind them how far they have progressed to date, so that they are reminded of their accomplishments.

And on a final note, if the group is coming over to your place on Saturday afternoon to work on the project, try to slide in a fun activity, like a self-serve smoothie bar, to keep the energy level high!

2. Exercise your stress away.Many innovators, including the late Steve Jobs, enjoy time outdoors, walking and letting their imagination run wild. Beyond the fresh air and exercise, they feel that it is a great opportunity to focus on their own thoughts and let their personal creativity shine.

Although a big bag of rippled potato chips may seem like the answer, developing and maintaining a healthy, balanced lifestyle will give every individual in your family more energy and stamina, and help you unwind from the daily stresses of life.

During the cold winter months, exercise could include a walk around an inside track, running up and down the stairs, doing some laps in the pool or signing up for a new activity at your local community center.

3. Establish and maintain good sleeping habits.Try to go to bed and get up at the same time each day. Experiment–a relaxing warm shower at night, scented linens, calming music, a cool bedroom temperature. If your child still has trouble either falling asleep or staying asleep through the night, develop a plan of what he can do in this situation. Staying up until midnight playing video games likely isn’t a strong solution, but perhaps a warm beverage, with no caffeine, may help.

Growing up, when I seemed stressed out, my mother used to insist on a 10 pm cup of tea. At this time of night, the house was relatively quiet, the dishes were done, and preparations were in place for the next day. It was an ideal time to talk and connect. She used these quiet moments to reassure me that my goals were achievable and remind me to appreciate the small things in life, while acknowledging that some situations were difficult to adjust to.

We now carry on this 10 pm tradition in our home with our teenage son. Sometimes it is over a cup of tea at the kitchen table, but other times it is in our bedroom, as we recently added a large chair, at the foot of our bed, for these conversations. Knowing that the lines of communication are open, and acknowledging that certain situations can be stressful, has helped him deal with a variety of issues, both big and small.

4. Schedule time with family, friends and activities that you enjoy.We all know that it is important to carve out time with family and friends. Set aside time each week to focus on your friends, and schedule this time in your calendar, so that it is a priority. If you aren’t able to reach out in person, try to schedule time for a one on one phone conversation to catch up. Kids and teens don’t spend much time on the phone, but they can accomplish the same results by texting or skyping each other.

Remember, you know your child best.

If you feel that it is appropriate to seek out professional help, begin the conversation with your family doctor or the school psychologist. We live in a highly connected world and will always be exposed to a lot of information, both good and bad.

If the issue is something that you and your family need professional help with, be a confident parent and reach out.

Raising children has always been the most important job in the world. Ensuring that they are fit, both physically and mentally, is our goal.

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games.

Twenty-six times I’ve been trusted to take

the game winning shot and missed. I’ve failed

over and over and over again in my life. And

that is why I succeed.”

– Michael Jordan

FEBRUARY American Heart Month

Black History Month

FEBRUARY 1, 2015 Super Bowl XLIX

FEBRUARY 1, 2015National Freedom Day

FEBRUARY 14, 2015Valentines Day

FEBRUARY 16, 2015President’s Day

FEBRUARY 18, 2015Ash Wednesday

ISSUE 26 • FEBRUARY 2015

BRAINWARE

We are a national organization concentrating on the implementation of comprehensive baseline concussion testing and concussion management programs for youth, high school, college, and professional sports organizations. Sports Brain also provides cognitive, mental toughness, and leadership development training to maximize mental performance both on and off the field. At Sports Brain, we fight concussions by offering flexible

schedules with multiple locations to make baseline concussion testing more accessible.

500 Lake Cook Road, Ste 350, Deerfield, IL 60015 • T: 855-32-BRAIN (322-7246) • F: 888-253-5997 www.SportsBrain.com @Sports_Brain

BRAIN FITNESSThe average adult brain weighs approximately 3.3 lbs. Your brain is the second largest organ in your body (skin is #1) and should be exercised daily.

At one time, it was believed that once the brain reached maturity, it was no longer able to grow, and eventually memory loss occurred. Extensive research has shown that this is wrong; the brain has neuroplasticity, meaning that is able to continually rewire itself and form new connections, based on environmental factors. Further, the brain is continually forming new neurons, which are incorporated into existing neural pathways.

We know that it is important to keep our bodies active throughout our lifetime. Over the past 10 years, personal wellness has expanded to include both our physical and mental wellness. Elements such as nutrition, stress, sleeping habits, emotional and mental health, strong relationships and environmental factors have all been brought into the conversation.

Assuming that you strive to be strong and fit physically and mentally, wellness has now expanded into a trio with the addition of “intellectual wellness”. This isn’t about being the smartest person in the room, having the most e-mails in your inbox, or the largest stack of books on your coffee table. Developing, expanding and maintaining your individual intellectual wellness is uniquely personal, and you expand your knowledge base and improve your skills through scholastic, technical, cultural and/or spiritual initiatives.

Beginning in childhood, we should strive to exercise our brain throughout each stage in our life. Traditional schoolwork is not enough, as we need to begin “cross-training” our skills, in order to develop those skills that are either dormant or under-utilized.

Below is a list of 10 suggestions that will help keep your brain sharp.

1. Mental MathBefore computers and computer programs, individuals often relied on ledgers, adding machines and simple tricks to help manage figures. Doing some math in your head will help train your working memory, which is the part of your memory that stores information for immediate use.

For inspiration, head to the local dollar store or library and find some simple math workbooks. Hide your smartphone or calculator, grab a pencil and begin – gold stars are optional!

2. NavigationIt is simple to enter an address in the GPS and begin driving. However, it is important to learn how to read maps and navigate, whether you are on holidays or in your own city.

In London, cab drivers must memorize “The Knowledge”, which is a memorized map of the capital, including some 25,000 streets and thousands of landmarks. According to a study, published in the Journal Current Biology, the drivers who successfully memorized this information had tremendous growth in gray matter of their hippocampus when compared to the control group of bus drivers (who stuck to routes and didn’t engage their brains to navigate).

3. Develop a passion for logic puzzlesThe logic puzzle was first produced by Charles Lutwidge Dodgson, who is better known under his pen name Lewis Carroll, the author of Alice’s Adventures in Wonderland.

There are a variety of different puzzles, including batteships, crosswords, fil-ins, KenKen, nurikabe, sudokos and various logic puzzles. Logic puzzles help improve your deductive reasoning skills and teach you to organize your thinking.

4. Use your imagination. Become a storyteller.Telling stories, which is an animated form of communication, enhances creativity and exercises your imagination, two very important components of the brain.

5. Creative writing 101Open page 1 of a notebook and begin writing. Let your imagination run free as you begin to write. Formats can be fiction, non-fiction, cartooning or drawing.

6. Creativity 101Try on a new hat, or a hat that you have put on a shelf for many years. Whether it’s opening a cookbook and learning how to bake, taking a beginner course in knitting or learning a new language, our interests change.

Perhaps you dropped Spanish classes in high school and are certain that you forgot everything; try an online course, You Tube video or develop a new friendship where you can pick up some conversational skills.

7. Expand your vocabularyThere are 3,000 core English vocabulary words, yet many of these words have synonyms, antonyms and homonyms, creating endless opportunities for each of us to expand our vocabulary.

Try looking up the definition of a new word each day and using it several times–whether in conversation, in a journal entry or a blog post entry. Begin a new notebook which includes a list of all these new words.

8. Video gamesAs parents, we are all too aware of how much time our children can spend playing video games, if a proper framework is not in place. Since our kids are likely expert level at these games, ask them for some recommendations and try out a few games, and see if you can master a few.

Compare notes with friends and see which games they enjoy. Many of these games have brain-training exercises built in (counting, drawing, memorizing etc.)

9. Down memory laneAs a family, work together and compile a family tree, whether it is in a scrapbook or using an online service such as Geni.com or Ancenstry.com.

Beyond the familial connections, try to understand where connections exist based on profession, interests and abilities. Share and compare your results with your extended family.

10. LaughThroughout our lifetimes, a happy brain is a healthy brain.Find those activities that you enjoy and share them with family and friends. Continue to nurture your friendships and welcome new relationships into your circle.

An engaged brain will ensure that your mind is always clear and ready for the next challenge. Trust your instincts as you develop new skills, brush up on old skills and perhaps, try something completely out of character.

Mental performance is a big determining factor of success in competition. Help your athletes improve their mental abilities by going through our BrainWare program which develops their cognitive skills. This program has a proven track record of success and the skills developed along the way will benefit the athletes academically, personally and professionally.

See how the BrainWare program can help your athletes by visiting our website.