More than just a sport.
To some, hockey is just a game.
But to those who live it — it’s a lifeline.
It’s early mornings at cold rinks.
It’s long road trips, locker room laughs, and friendships that feel more like family.
It’s learning how to get back up after being knocked down — on the ice and in life.
It’s sacrifice. It’s commitment. It’s heart.
Hockey teaches you how to lead, how to follow, how to battle, and how to believe in something bigger than yourself.
It’s where you find out what you’re made of — not just as a player, but as a person.
For those who know, no explanation is needed.
And for those who don’t… there’s no way to explain it.
Hockey isn’t just a sport.
It’s a way of life.
It’s the moment when nothing else matters.
Circadian Rhythm for Peak Performance
Your body operates on an internal clock called the circadian rhythm, which regulates your energy levels, sleep, focus, and overall recovery. As an elite athlete, understanding and optimizing your circadian rhythm is a game-changer for performance. When your body’s clock is aligned, you wake up feeling refreshed, your energy is steady throughout the day, and your sleep quality improves—all critical for training and competing at your best.
The Power of Natural Sunlight
One of the simplest and most effective ways to regulate your circadian rhythm is through exposure to natural light—especially in the morning. When sunlight hits your eyes early in the day, it signals to your brain that it’s time to be alert and active. This process shuts down melatonin (the sleep hormone) and boosts cortisol at the right time, giving you the energy you need to attack the day.
Why morning sunlight is a must:
Boosts energy and focus. Exposure to natural light within the first 30 minutes of waking helps your brain fully wake up, keeping you sharper throughout the day.
Regulates sleep patterns. The earlier you get natural sunlight, the stronger your body's natural sleep-wake cycle becomes, making it easier to fall asleep at night and wake up refreshed.
Increases vitamin D production. Vitamin D is crucial for muscle function, bone strength, and immune health—all of which impact your ability to train and recover.
How to apply it:
Get outside within 30-60 minutes of waking up for at least 10-15 minutes.
If possible, get direct sunlight on your skin (without sunglasses) for an even greater effect.
The Importance of Morning Movement
Your body was made to move, and starting your day with activity sets the tone for high performance. Movement in the morning increases blood flow, wakes up your muscles, and helps shake off any stiffness from sleep.
Why getting active in the morning matters:
Kicks off metabolism and energy production. Physical movement signals your body to start producing energy efficiently for the rest of the day.
Enhances mental clarity and reaction time. Even a short bout of exercise can improve your brain function and decision-making—key for a high-level hockey player.
Reduces stress and anxiety. Movement triggers endorphins, helping you stay mentally locked in.
How to apply it:
Start your morning with light movement: bodyweight exercises, stretching, mobility work, or a short walk.
On training days, use a structured warm-up to fully wake up your system.
Building a High-Performance Circadian Rhythm Routine
Wake up at the same time every day. Even on non-game days, consistency is key to keeping your body’s rhythm locked in.
Get natural sunlight first thing in the morning. Aim for at least 10-15 minutes outside.
Move your body. Activate your system with stretching, walking, or bodyweight exercises.
Fuel properly. Start your day with quality nutrition—protein, healthy fats, and complex carbs—to sustain energy levels.
Avoid screens at night. Blue light from phones and TVs disrupts melatonin production, making it harder to get quality sleep.
Control Your Rhythm, Control Your Performance
Your body’s internal clock influences every part of your game—from energy levels to recovery. By prioritizing morning sunlight, movement, and a consistent daily routine, you give yourself an edge over the competition.
THE POWER OF OWNERSHIP
It all begins with an idea.
What is Ownership?
Ownership is about taking full responsibility for your actions, words, and decisions—on and off the ice. It means understanding that your success or failure is a direct result of the choices you make. Excuses, blame, and external circumstances cannot dictate your performance or growth. True ownership comes from acknowledging both successes and failures and using every experience as a lesson to improve. When you fully embrace this mindset, you remove the need for validation and instead develop a relentless commitment to personal growth and accountability.
1. Owning Your Actions
Your actions define you. Whether it’s how you train, how you compete, or how you handle adversity, your behaviors are a direct reflection of your mindset. Taking ownership means recognizing that every moment is an opportunity to reinforce good habits and sharpen skills. This requires maintaining an attitude of constant improvement. When mistakes happen, rather than shifting blame or making excuses, ownership means evaluating what went wrong, making adjustments, and moving forward with a stronger approach. It’s about learning from each experience and understanding that small details matter in shaping long-term success.
2. Owning Your Words
Words are powerful. They shape our thoughts, influence our emotions, and set the tone for our actions. Speaking with ownership means eliminating negative self-talk, complaints, or blaming others. Instead, it means reinforcing a mindset of accountability and confidence. If you say you are going to improve, then commit to it. If you claim to be a leader, then act accordingly. Ownership in words means ensuring that what you communicate aligns with the effort and work you put in daily. Speaking with intention and conviction strengthens your belief in yourself and sets a standard for those around you.
3. Owning Your Decisions
Every decision you make contributes to your growth. Ownership in decision-making means understanding that every choice—big or small—shapes your path forward. Whether it’s how you approach training, how you react to setbacks, or how you prepare for competition, your decisions determine your progress. Avoiding shortcuts, staying disciplined, and being intentional with preparation are all key aspects of this mindset. Taking full responsibility for your choices allows you to make better decisions and ensures that your future is dictated by your efforts rather than circumstances outside of your control.
4. Ownership Under Pressure
Pressure is a privilege, and how you respond to it is a reflection of your mindset. Ownership under pressure means embracing high-stakes moments with confidence rather than fear. Instead of hoping for success, ownership means taking proactive steps to ensure you are prepared for the challenge. This includes training your mind to see adversity as an opportunity to showcase resilience. Owning the moment means staying composed, controlling emotions, and being fully engaged in execution. True competitors thrive in pressure situations because they trust the work they’ve put in and take full responsibility for their performance.
Champions Own Everything
Ownership is the foundation of greatness. It is what separates those who succeed from those who stagnate. Champions do not wait for opportunities to be handed to them; they create them through their actions, words, and decisions. Ownership means taking control of your growth, facing challenges head-on, and refusing to make excuses. When you take full responsibility for every aspect of your journey, you become unstoppable. Own your effort, own your mindset, and own your success.