The document provides information on developing mental toughness through various tips and resources. It discusses owning goals, focusing on dreams through passion and training, using motivational words, and developing these skills through an 8-module mental toughness training course. The course teaches athletes how to master thoughts and emotions to perform at their peak level.

1. MENTAL TOUGHNESS TIPS
1. Own Your Goal. Write your goal down several times. Post this in your bedroom, in your locker,
on your desk, in your wallet, on your smart phone. Look at this goal every day.
2. Focus on your dream. Natural talent is a great start to playing sports–but passion, enthusiasm
and dedicated training will all ensure that you are able to work hard, to always be your best.
3. Be a wordsmith. Create strong words to use before, during and after your workout–to keep you on track
and motivated. Professional athletes use a variety of key words in their workout–what will yours be?
Take a look at our Mental Toughness Academy. Your athletes can develop the skills to block out distractions
and overcome poor performance during competition. In our 8 Module Course we incorporate guided
visualizations and other training techniques to teach athletes how to master their thoughts and emotions
while playing at their peak level.
See how the Mental Toughness Academy can help your athletes by visiting our website!
ISSUE 26 • FEBRUARY 2015
THIS ISSUE
A MESSAGE FROM
SPORTS BRAIN
PAGE 1
MENTAL
TOUGHNESS
PAGE 1
BASELINE
CONCUSSION
TESTING
INFORMATION
PAGE 2
30 THINGS TO
START DOING FOR
YOURSELF
PAGE 2
17 HEALTHY
SNACKS FOR KIDS
ON-THE-GO
PAGE 2
WHAT’S ALL THIS
STRESS ABOUT?
PAGE 3
BRAIN FITNESS
PAGE 4
A MESSAGE FROM SPORTS BRAIN
February is a funny little month. It is the shortest
month of the year, and the winter days are a bit
longer. Valentine’s day falls right in the middle and it is
apparent that this day has both fans and detractors.
In this issue of our newsletter, we have chosen to talk
about stress, how it affects our children and some
stress management tips for everyone in your family.
Only a generation ago, it was a widely held belief
that our children didn’t suffer from stress. Times
have changed and we now know that this isn’t true.
Everybody suffers from stress at some point in their
life, and the conversation has moved to the front of
the room. As a community, we must reach out to
others who may need a helping hand when dealing
with personal or professional issues. In our connected
world, there are a variety of different resources
available; we may not know how to help a classmate,
friend, relative or co-worker who seems stressed but
we can offer resources–a phone number, a website, a
pamphlet or merely a gesture to let them know that we
understand and are in their court.
There is still a large stigma attached to issues
surrounding stress, anxiety, depression and mental
illness. As parents, as teachers, as coaches–we must
learn to see the signs and offer assistance. Many do
not get the help that they need since they think that
their symptoms are just part of daily life, or they worry
about being judged.
The NIMH (National Insitute of Mental Health) has a
variety of resources available for children and teens.
Pamphlets are available as pdf attachments, can be
downloaded and can be shared on social media.
www.nimh.nih.gov/health/topics/child-and-
adolescent-mental-health/index.shtml
Let’s work together and acknowledge how stress
and anxiety can affect our children’s physical and
emotional well-being.
My favorite quote this month comes from Michelangelo
di Lodovico Buonarroti Simoni (commonly known as
Michelangelo), who was considered the greatest living
artist in his lifetime.
“A man paints with his brains and not with his
hands.” Michelangelo
Be safe, be strong, be warm!
Barb Wiseberg
Editor
Barb.Wiseberg@SportsBrain.com
ANNOUNCEMENT
Make sure you read our
NFL Concussion Report
which is now available
on the front page of
our website at
www.SportsBrain.com.
Lots of interesting
facts and analysis.
MENTAL TOUGHNESS ACADEMY

2. BASELINE
CONCUSSION
TESTING
INFORMATION
Sports Brain
conducts regularly
scheduled baseline
concussion testing
throughout Chicago;
Madison, WI; and
Chester, NJ.
Please see our
website at
www.SportsBrain.com
for specific dates
and times.
Sports Brain offers
Neurocognitive,
Eye Tracking, Balance
and Reaction Time
Testing as part of a
comprehensive Baseline
Concussion testing
model. We provide these
services for individual
athletes, youth sports
organizations, schools,
park districts, colleges
and professional teams.
We have multiple testing
locations or we can
arrange to conduct
testing at your facility for
your specific group of
athletes. With a variety of
cost-effective
and hassle free options
to keep your athletes
safe, Sports Brain fights
concussions. Email
testing@sportsbrain.com
for more information.

3. DATES OF
INTEREST
“Develop success
from failures.
Discouragement and
failure are two of the
surest stepping stones
to success.”
– Dale Carnegie
QUOTE
QUOTE
WHAT’S ALL THIS STRESS ABOUT?
It is naïve to think that stress may not affect our children.
We may think that since they are not adults they do not have
to deal with bosses, bills, health issues or family conflicts.
They have lots of free time, instant access to information
and entertainment via a variety of electronic devices, good
health, lots of energy and their whole life is ahead of them.
But often, we are wrong. Today’s generation of children
and teens are often very stressed, both with their own
personal issues and with the awareness of local, national
and international issues.
Stress is defined as a state of mental or emotional strain
or tension resulting from adverse or very demanding
circumstances. It is a part of everyday life and we all
experience it from time to time.
Here are some examples of situations that can be stressful
to our children:
• Changes to the family structure—divorce, new siblings,
step-families, death
• Day to day demands—chores and responsibilities
• Finances—job loss, difficult economy, scholarships,
budgets
• Fun events—upcoming holidays and celebrations (Easter,
Graduation, Reunions)
• Illness—whether short term or learning to manage a
chronic condition, such as asthma or allergies
• Juggling a variety of different events
• Personal relationships with friends, siblings or team-mates
• School—upcoming tests and projects
• News Media—whether locally or internationally, stories
of war and poverty abound, and are easy to access 24/7
As a parent, how are you able to notice the signs of stress
in your child? Below is a list of signs to look out for–but
remember, you know your child best. As an example,
occasional nail biting may not be a concern, but if nail
biting escalates into an hourly activity, this may be how
your child is exhibiting stress.
• Chest pains
• Rashes or skin breakouts
• Changes in appetite
• Upset stomach
• Acting withdrawn, loss of interest in activities
• Interrupted sleep patterns
• Irritability, moodiness, silence, temper tantrums
Here are 4 Stress Management Tips to help both the adults
and children in your household.
1. Identify the stressors.
Using the example of the deadline for a large project, the
deadline may not be able to change. Teach your child strong
time management skills, including how to break down the
steps of a project into smaller, more manageable steps.
Working together on a group project involves many skills,
and learning to communicate and collaborate well with
others that they are working with is extremely important,
and one of the reasons why so many group projects are
assigned in school.
Remind them that their teachers are not expecting
perfection; they are expecting them to master the content
of the project, learn to work with their classmates and learn
how to present the material to the class or as part of a “fair”.
Pull out some of their work from the previous school year to
remind them how far they have progressed to date, so that
they are reminded of their accomplishments.
And on a final note, if the group is coming over to your
place on Saturday afternoon to work on the project, try to
slide in a fun activity, like a self-serve smoothie bar, to keep
the energy level high!
2. Exercise your stress away.
Many innovators, including the late Steve Jobs, enjoy time
outdoors, walking and letting their imagination run wild.
Beyond the fresh air and exercise, they feel that it is a
great opportunity to focus on their own thoughts and let
their personal creativity shine.
Although a big bag of rippled potato chips may seem
like the answer, developing and maintaining a healthy,
balanced lifestyle will give every individual in your family
more energy and stamina, and help you unwind from the
daily stresses of life.
During the cold winter months, exercise could include a
walk around an inside track, running up and down the
stairs, doing some laps in the pool or signing up for a new
activity at your local community center.
3. Establish and maintain good sleeping habits.
Try to go to bed and get up at the same time each day.
Experiment–a relaxing warm shower at night, scented
linens, calming music, a cool bedroom temperature. If your
child still has trouble either falling asleep or staying asleep
through the night, develop a plan of what he can do in this
situation. Staying up until midnight playing video games
likely isn’t a strong solution, but perhaps a warm beverage,
with no caffeine, may help.
Growing up, when I seemed stressed out, my mother used
to insist on a 10 pm cup of tea. At this time of night, the
house was relatively quiet, the dishes were done, and
preparations were in place for the next day. It was an ideal
time to talk and connect. She used these quiet moments to
reassure me that my goals were achievable and remind me
to appreciate the small things in life, while acknowledging
that some situations were difficult to adjust to.
We now carry on this 10 pm tradition in our home with
our teenage son. Sometimes it is over a cup of tea at the
kitchen table, but other times it is in our bedroom, as we
recently added a large chair, at the foot of our bed, for these
conversations. Knowing that the lines of communication
are open, and acknowledging that certain situations can
be stressful, has helped him deal with a variety of issues,
both big and small.
4. Schedule time with family, friends and activities that
you enjoy.
We all know that it is important to carve out time with family
and friends. Set aside time each week to focus on your
friends, and schedule this time in your calendar, so that
it is a priority. If you aren’t able to reach out in person, try
to schedule time for a one on one phone conversation
to catch up. Kids and teens don’t spend much time on
the phone, but they can accomplish the same results by
texting or skyping each other.
Remember, you know your child best.
If you feel that it is appropriate to seek out professional
help, begin the conversation with your family doctor or the
school psychologist. We live in a highly connected world
and will always be exposed to a lot of information, both
good and bad.
If the issue is something that you and your family need
professional help with, be a confident parent and reach out.
Raising children has always been the most important job
in the world. Ensuring that they are fit, both physically and
mentally, is our goal.
“I’ve missed more
than 9000 shots in
my career. I’ve lost
almost 300 games.
Twenty-six times I’ve
been trusted to take
the game winning shot
and missed. I’ve failed
over and over and over
again in my life. And
that is why I succeed.”
– Michael Jordan
FEBRUARY
American Heart Month
Black History Month
FEBRUARY 1, 2015
Super Bowl XLIX
FEBRUARY 1, 2015
National Freedom Day
FEBRUARY 14, 2015
Valentines Day
FEBRUARY 16, 2015
President’s Day
FEBRUARY 18, 2015
Ash Wednesday

4. ISSUE 26 • FEBRUARY 2015
BRAINWARE
We are a national organization concentrating on the implementation of comprehensive
baseline concussion testing and concussion management programs for youth, high school,
college, and professional sports organizations. Sports Brain also provides cognitive,
mental toughness, and leadership development training to maximize mental performance
both on and off the field. At Sports Brain, we fight concussions by offering flexible
schedules with multiple locations to make baseline concussion testing more accessible.
500 Lake Cook Road, Ste 350, Deerfield, IL 60015 • T: 855-32-BRAIN (322-7246) • F: 888-253-5997
www.SportsBrain.com @Sports_Brain
BRAIN FITNESS
The average adult brain weighs approximately 3.3 lbs. Your
brain is the second largest organ in your body (skin is #1) and
should be exercised daily.
At one time, it was believed that once the brain reached
maturity, it was no longer able to grow, and eventually memory
loss occurred. Extensive research has shown that this is wrong;
the brain has neuroplasticity, meaning that is able to continually
rewire itself and form new connections, based on environmental
factors. Further, the brain is continually forming new neurons,
which are incorporated into existing neural pathways.
We know that it is important to keep our bodies active throughout
our lifetime. Over the past 10 years, personal wellness has
expanded to include both our physical and mental wellness.
Elements such as nutrition, stress, sleeping habits, emotional
and mental health, strong relationships and environmental
factors have all been brought into the conversation.
Assuming that you strive to be strong and fit physically and
mentally,wellnesshasnowexpandedintoatriowiththeaddition
of “intellectual wellness”. This isn’t about being the smartest
person in the room, having the most e-mails in your inbox, or
the largest stack of books on your coffee table. Developing,
expanding and maintaining your individual intellectual wellness
is uniquely personal, and you expand your knowledge base
and improve your skills through scholastic, technical, cultural
and/or spiritual initiatives.
Beginning in childhood, we should strive to exercise our brain
throughout each stage in our life. Traditional schoolwork is not
enough, as we need to begin “cross-training” our skills, in order
to develop those skills that are either dormant or under-utilized.
Below is a list of 10 suggestions that will help keep your
brain sharp.
1. Mental Math
Before computers and computer programs, individuals often
relied on ledgers, adding machines and simple tricks to help
manage figures. Doing some math in your head will help train
your working memory, which is the part of your memory that
stores information for immediate use.
For inspiration, head to the local dollar store or library and
find some simple math workbooks. Hide your smartphone or
calculator, grab a pencil and begin – gold stars are optional!
2. Navigation
It is simple to enter an address in the GPS and begin driving.
However, it is important to learn how to read maps and navigate,
whether you are on holidays or in your own city.
In London, cab drivers must memorize “The Knowledge”,
which is a memorized map of the capital, including some
25,000 streets and thousands of landmarks. According to a
study, published in the Journal Current Biology, the drivers
who successfully memorized this information had tremendous
growth in gray matter of their hippocampus when compared to
the control group of bus drivers (who stuck to routes and didn’t
engage their brains to navigate).
3. Develop a passion for logic puzzles
The logic puzzle was first produced by Charles Lutwidge
Dodgson, who is better known under his pen name Lewis
Carroll, the author of Alice’s Adventures in Wonderland.
There are a variety of different puzzles, including batteships,
crosswords, fil-ins, KenKen, nurikabe, sudokos and various
logic puzzles. Logic puzzles help improve your deductive
reasoning skills and teach you to organize your thinking.
4. Use your imagination. Become a storyteller.
Telling stories, which is an animated form of communication,
enhances creativity and exercises your imagination, two very
important components of the brain.
5. Creative writing 101
Open page 1 of a notebook and begin writing. Let your
imagination run free as you begin to write. Formats can be
fiction, non-fiction, cartooning or drawing.
6. Creativity 101
Try on a new hat, or a hat that you have put on a shelf for many
years. Whether it’s opening a cookbook and learning how to
bake, taking a beginner course in knitting or learning a new
language, our interests change.
Perhaps you dropped Spanish classes in high school and are
certain that you forgot everything; try an online course, You
Tube video or develop a new friendship where you can pick up
some conversational skills.
7. Expand your vocabulary
There are 3,000 core English vocabulary words, yet many of
these words have synonyms, antonyms and homonyms, creating
endless opportunities for each of us to expand our vocabulary.
Try looking up the definition of a new word each day and using
it several times–whether in conversation, in a journal entry or a
blog post entry. Begin a new notebook which includes a list of
all these new words.
8. Video games
As parents, we are all too aware of how much time our children
can spend playing video games, if a proper framework is not in
place. Since our kids are likely expert level at these games, ask
them for some recommendations and try out a few games, and
see if you can master a few.
Compare notes with friends and see which games they enjoy.
Many of these games have brain-training exercises built in
(counting, drawing, memorizing etc.)
9. Down memory lane
As a family, work together and compile a family tree, whether it
is in a scrapbook or using an online service such as Geni.com
or Ancenstry.com.
Beyond the familial connections, try to understand where
connections exist based on profession, interests and abilities.
Share and compare your results with your extended family.
10. Laugh
Throughout our lifetimes, a happy brain is a healthy brain.
Find those activities that you enjoy and share them with family
and friends. Continue to nurture your friendships and welcome
new relationships into your circle.
An engaged brain will ensure that your mind is always clear
and ready for the next challenge. Trust your instincts as you
develop new skills, brush up on old skills and perhaps, try
something completely out of character.
Mental performance
is a big determining
factor of success in
competition. Help
your athletes improve
their mental abilities
by going through our
BrainWare program
which develops
their cognitive skills.
This program has a
proven track record of
success and the skills
developed along the
way will benefit the
athletes academically,
personally and
professionally.
See how the BrainWare
program can help
your athletes by
visiting our website.