Getting a good quality (at least) 7-9 hours of sleep, is crucial for optimal performance ​

US Army Study: 7 hours of sleep, Soldiers were 98% effective in combat, with just 6 hours, this effectiveness dropped to 50%​

Studies show, not getting 7 hours of sleep a night can reduce testosterone levels by 15%​

With an average of 8 hours of sleep a night, your chance of getting injured over 21 months is about 35%,  with six hours of sleep a night that chance increases to 75%​

This is because sleep allows your body to recover and effects your hormones​

Sleep decreases cortisol, your stress hormone. Starting a stressful day of E2B with decreased cortisol will help your performance​

The body recovers during sleep, physically tissue regenerates and regenerates, immune function increases, waste is removed, hormones are balanced​

Optimal sleep looks like: falling asleep within 15 minutes • uninterrupted - staying asleep throughout the night • regular- falling asleep and waking up the same time everyday • feeling rested the next day​

Tips to getting good sleep: Make the room as dark as possible and eliminate light before going to bed to prepare yourself for bed (light inhibits a sleep hormone: melatonin) • avoid alcohol at least two hours before bed • avoid nicotine before bed • quit consuming caffeine at least 6 hours before bed • don't get into bed until you're ready to fall asleep • practice good stress management/relaxation before bed to prevent your mind from wandering in bed • avoid a heavy meal 2 hours before bed • don't workout 2 hours before bed

FOAM ROLLING -> Ask a coach to show you the best foam rolling techniques!

MOBILITY WORK -> Prioritize dynamically stretching your hip flexors and hamstrings 

LIGHT ACTIVITY SPREAD OUT THROUGH THE WEEKEND ->  Don’t avoid movement! Being completely sedentary this weekend is NOT a good way to prepare

Caffeine does not make you more awake, it blocks the hormone that makes you feel sleepy ​

Caffeine has been shown to improve physical and cognitive performance

Caffeine can improve vigilance by 20-35%, reaction time by up to 70%, marksmanship by 25-30% and other aspects of performance when used in appropriate doses​

For maximum benefit and to avoid negative side effects of caffeine, split the dosage: 100mg of caffeine every 3 hours in demanding environments ​

Be mindful when doing intense exercise as caffeine can increases heartrate, cortisol and anxiety, consuming too many stimulants with exercise can cause negative reactions​

Caffeine has peak levels in the bloodstream 70-90 minutes after consuming, however the half-life is about 6 hours depending on individual tolerance ​

Caffeine has a half life of about 6 hours depending on a person's tolerance and metabolism. It is recomended not to consume caffeine at least 6 hours prior to bed to not interfere with your sleep quality

Caffeine does not replace sleep and for optimal performance during E2B, maximizing sleep is crucial​

It is not recommended to consume caffeine on an empty stomach.​

If you don't consume caffeine currently, do not start consuming it, especially before/during E2B

No negative self-talk: The more you tell yourself "I am going to fail" or "I can't do this", the less likely you are to achieve it. You have trained for this and are prepared, even with your weaker points, you're more likely to achieve it if you tell yourself you will.​

Deliberate breathing: Taking 3-5 deep breaths (belly breathing)before doing an activity that makes you feel anxious, causes an adrenaline rush, or you need to concentrate more. It helps your body prepare for what's to come and help gives you control/calm down some of those automatic reactions.​

Mental Rehearsals: Visualize how you want to do something and the steps required before doing it. This will help prepare you and make you feel more confident.​

Remember your "Why": Why do you doing this? What does it mean to you? What does passing mean? Why go through this? Hold on to this when you're struggling and want to slow down or quit.