R90 Team Recovery Programs

R90 Team Recovery Programs

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Improve your group's performance and wellbeing by redefining their sleep approach with group coaching based on your group's recovery needs.

R90 Team Recovery Programs includes an in-person or online coaching session with Nick Littlehales, based around your group's recovery needs. Ideal for sports groups or businesses, group coaching can produce impressive results in improving performance, productivity and wellbeing. 

Each coaching session is designed specifically for your group to ensure maximum results. 

If you would like further information on how R90 Team Recovery Programs could help your group please get in touch.

What you'll learn

Circadian Rhythms

You will learn exactly what circadian rhythms are and how they impact on your brain, you as a human and your daily life.

Your Chronotype

Discover what a Chronotype is and how you can identify your own and others. Understand how to structure your day according to that genetic characteristic, such as what time is best for you to conduct an important meeting or task and what time should you be exercising.

Sleeping in Cycles

Explore and reveal the myth of 8 hours and why the power of napping, if redefined, can reveal a new re-energised you every day. We will also cover why a 90-minute sleep wake cycle works, what happens during a full cycle and how many you should be aiming for combined with shorter cycles throughout the day.

Pre & Post Routines

Did you know that what you do before and after sleep is just as important as the actual sleeping itself? R90 Coaching will take you through exactly what your routines should focus on, when you should do them and how they can make you fall asleep easier and then feel more alert during the day.

Activity & Recovery Harmony

You will redefine what recovery actually is, looks and feels like. Such as little distractions every 90 mins, and those amazing 30/20-minute controlled recovery periods (CRP's) that add up to protect you all year round from wasting valuable time sleeping without benefits.

Sleeping Environments

Learn what you should have in your bedroom and how to create your own recovery room for maximum recovery benefits. This includes who you sleep with, where you sleep, how your room should be decorated and technology.

Sleeping Products

Discover what you should be sleeping on and with. You will learn why you don’t need to spend a fortune on a mattress, how to conduct a mattress check to see if your mattress is suitable for you and even what position you should be sleeping in and who with.

Common Sleep Problems & Disorders

Whether you have suffered or suffer, knowing more about common sleep problems and how they develop protects you from them. New issues with sleep are developing every year as our 24/7 tech culture drives new human demands to enjoy and overcome positively.

Using your R90 Technique

Discover how you can apply your new R90 Technique to your everyday life, including how to adapt to sleeping with partners, having children and periods in your life where you are busier than usual.

Our Recovery Future

Explore what you have learnt throughout your coaching and how that could be key to arming you up with techniques that enable you to make informed recovery decisions on whatever comes your way. 

The R90 Coaching Process

1. Introduction Call

Before or after purchase a call can be arranged with Nick to discuss the needs and requirements of coaching for your group. 

2. Coaching Plan

Nick will create a coaching plan to ensure it is focused on the requirements of each group. This can be viewed in advance if needed. 

3. The Coaching

During the coaching Nick will present his R90 Technique, which includes the 7 Key Sleep Recovery Indicators, 7 techniques that can be applied to improve sleep quality, performance, mood and motivation. 

Please note: for in-person coaching extra expenses such as travel or hotel costs are to be covered by the client.

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