My routine flipped this week as I began to implement my new plan for myself. Beginning every morning with a dip in the freezing river, before enjoying a good breakfast and then going to the gym. The week consisted of two weight sessions, 2 speed and power sessions, and 4 sessions of mobility, foam rolling, stretching. I also did some focused ball sessions on a few specific areas of my game that I am often in. Lots of repetitions to continue to build and develop skills that will always continue to be developed. No area of my game will ever be perfect, so I can never do enough specific repetitions whenever I have the chance.

Early in the week I received a text from a very good friend of mine from University. They just began a clinical rotation at a hospital and the words that stood out to me in their message was “Happy to be healthy.” After speaking about well being last week and the importance of it on many levels, this message reaffirmed another very important aspect of well being, gratitude. In my studies at Quinnipiac University, I studied the two topics and the relation they have on one another. Both experiencing and expressing gratitude lead to positive outcomes, especially ones well being. Gratitude allows for an individual to feel as though they have meaning in life, which is a positive effect on their individual well being. The type of gratitude I want to share about and have been experiencing more of is from within myself. Being grateful to wake up each day, healthy and able, playing a sport I love while in a beautiful country with natures natural beauty all around me. Recognizing and acknowledging all the little things around, allow me to be more present in the moment, appreciating each moment for what it is, and not taking it for granted. Often times, people get so caught up in life that they really cannot stop to smell the roses, but it doesn’t even have to be that. Recognizing a fresh breeze across your face, seeing someone smile, being able to walk and breathe comfortably, are just a few little things that many people take for granted and these should be some of the things that so many people should express gratitude for. Being grateful can lead to one expressing more gratitude, to yourself, to your friends, to your surroundings, and that can truly have a big impact on ones well being. Try it some day, reach out to a friend and express your gratitude for them, or just stop one day and take a deep breath of fresh air and let a smile run across your face. Slowly but surely, gratitude can become part of your character if you experience and express it enough. It all starts with one grateful thought or action!

I was very grateful this week that on our bus trip to our game, the driver stopped for our break in a lovely spot along Vänern, the largest lake in Sweden. It was a great place to relax and eat our pre match meal while enjoying beautiful views of the water and its surroundings. This allowed me to head into our game with a clear and focused mind. I was able to control my emotions throughout the game, although things certainly weren’t going our teams way. There were many challenges including a very wet and muddy pitch, however I was pleased with how I played, and more importantly how I controlled my emotions throughout. IK Gauthiod won 3-1 to keep themselves right in the title hunt and for the promotion, and they certainly played like it. A great level of competition, but unfortunately our team wasn’t up for the challenge. Sunday dawned a new day, and our reserve team was playing their second to last game of the season. A comfortable 4-0 win allowed them to be crowned league champions leading to promotion to division 5. A great achievement for the team and club. I was able to get a good long ice bath in, as well as foam roll and mobility while watching a convincing Manchester United victory. Sunday well spent.