Recovery Coach

In today’s fast-paced world, stress is a burden for many people due to professional demands, digital technologies, economic uncertainties and constant change. As a result, recreational athletes achieve poorer training results or have problems sleeping. In professional sport, on the other hand, it is more about the physical and mental strain from which you want to recover as quickly as possible.

The Valeo Recovery Coach is aimed at interested individuals, trainers and therapists who would like to expand their area of expertise in the field of recovery management. The specific aim is to find more solutions for both scenarios addressed. Over two days, key topics such as the nervous system, sleep, nutrition and the mental component were covered.

Special emphasis is placed on the body’s stress response and measures to calm the sympathetic nervous system and activate the parasympathetic nervous system for faster recovery. The course also includes strategies to improve sleep quality, nutrition, supplements and mental recovery strategies. Practical and science-based solutions are provided, including the design of recovery sessions for the target groups mentioned above.

Niko Romm
Personal Trainer

Yannik Lengenberg
Personal Trainer

Recovery Coach Handout
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Intro & Chapter 1 - Recovery Coach 1

Intro, clarification of basic terms: What is energy? What is stress? How do you change your perception of stress? Coping strategies for stress.

Chapter 2 - Recovery Coach 2

Nervous system: basics of neuroanatomy, HRV as a feedback tool, possibilities for activating the parasympathetic nervous system, vagus nerve stimulation.

Chapter 3 - Recovery Coach 3

NSDR: Non Sleep Deep Rest in theory and practice.

Chapter 4 - Recovery Coach 4

Sleep, Part 1: Sleep architecture, circadian rhythm, overview of all functional systems involved

Chapter 5 - Recovery Coach 5

Sleep, Part 2: Sleep optimization via the nervous system, melanopsin system, the role of mitochondria.

Chapter 6 - Recovery Coach 6

Sleep, Part 3: Sleep optimization via the immune system, gluthation as the key to oxidative stress, blood count recommendations.

Chapter 7 - Recovery Coach 7

Sleep, Part 4: Sleep optimization via the microbiome and insulin system, blood sugar and athletic performance, influencing the microbiome and blood sugar.

Chapter 8 - Recovery Coach 8

Nutritional recommendations using the example of a training week, nutritional supplements to improve sleep, case study of regeneration protocol and HRV optimization in a professional footballer, nutrition for optimal regeneration, group work on nutrition.

Chapter 9 - Recovery Coach 9

Strategies for mental recovery. The psychology of stress and how we can use it for ourselves. Inner attitude, self-communication, mindset.

Chapter 10 - Recovery Coach 10

“Neuro-Cardio” practice session, discussion, final wrap up, thoughts on periodization.

FAQs

Why are the usual recommendations for improving sleep, such as the temperature of the bedroom or darkness, possibly not sufficient?

Common recommendations to improve sleep, such as bedroom temperature or darkness, may not be sufficient because they often do not address the root causes of sleep problems.

What role does the nervous system play in the regulation of sleep and why is it important to take this into account?

The nervous system plays a central role in the regulation of sleep and it is important to bear this in mind when talking about improving sleep.

How is the circadian rhythm controlled by light, and why is knowledge about it relevant to sleep quality?

The circadian rhythm, our internal clock, is controlled by light. This knowledge is relevant for sleep quality, as light can be used to reset the internal clock.

What effects does nutrition, especially blood sugar levels, have on the quality of our sleep?

Diet, especially blood sugar levels, can have an impact on the quality of our sleep. A heavy dinner or the consumption of alcohol can impair sleep.

Why can the immune system also affect our sleep and how can this be prevented?

The immune system can affect our sleep and keep us awake at night. It is important to know options for strengthening the immune system to enable better sleep.