While we can not be physically together during this time, we are working towards virtually bringing our community together and building it stronger. It is more important than ever to take care of your health and well-being during this time, and we're here to help! CKO Sprint @ Home has provided resources for @ Home Fitness, Nutrition, Physio, Mental Health, and Togetherness.
Be Safe, Be Active, Be Positive!
Be Safe, Be Active, Be Positive!
Mental health & wellness
Mental Health
|
Use the “CANADA” approach to manage uncertainty: |
|
"British yachtswoman Dee Caffari has spent up to six months alone at sea whilst sailing around the world. Though her self-isolation was self-imposed, she is expertly placed to offer you constructive and practical advice on coping with isolation caused by COVID-19. "
1) Stay in touch with friends and family, Dee advises. Just one chat a day can lift your spirits. 2) Focus on what you can control and make a manageable daily plan. 3) Use this situation as an opportunity to change your behaviour for the better. Read full article here |
Game Plan COVID-19 Resources:
Psychology Today: 10 steps to coping with isolation
- "Normalize your feelings.
"It is normal to feel anxious, afraid, helpless and overwhelmed when dealing with a trauma. ... But you are also entitled to do what you can to feel less bad—even to feel better at times. So, let’s work on what we can control—and realize that we cannot control what we do not know. - Reach out to friends and family.
"Just because you are “shut in” doesn’t mean you are “shut off." ... So, think about taking that step and call some people. Video platforms are also very useful. Use Skype or Zoom or other free services to actually see each other. Keep track of your experience and how it feels after. Try to reach out to someone every day." - Schedule daily activities.
"Make a list of things that you can do during the next day. This is your TO DO LIST FOR TOMORROW. The great thing about a list for the next day is that you wake up and you know that there are things that you will do. This will give you an hourly purpose, a sense of being effective, and will help distract you from your worries. ... At the end of the day look at your TO DO list and check off what you did and what it feels like to have done it." - View this as free time.
"You probably are familiar with the feeling that you never have enough time to do what you want to do. But now you have plenty of time. ... This is your time to do what you want to do. So, use it wisely." - Do what you have been putting off.
"When thinking about your free time you can identify the tasks that you have been putting off. ... So, make a PROCRASTINATION LIST and start working on it. This might be household chores, reorganizing that closet, decluttering your apartment or house, contacting people you have fallen out of touch with, or cleaning your home." - Get some exercise.
"You can stream youtube videos that can serve as your personal trainer to nag you to get some exercise in your home. ... Getting your pulse rate up, pushing yourself a little more will get those endorphins going. Go for it. Just DO IT." - Eat and drink wisely.
"When we are stressed we often overeat or eat junk food or drink too much. Keep an eye on this problem. In fact, why not dedicate this time to getting really healthy? ... Another opportunity that you have right now is to cook creatively. ... You can even get back to the basics your grandparents knew—like making your own bread, healthy soups, and other creative and delicious things for your home-made menu." - Make a list of reading and videos.
" It’s wonderful that you can access a lot of free books through your public library--- you can download e-books and audiobooks for free. Go to your public library website and see how you can access these items." - Support someone who is having a difficult time.
"We are all in this together and we need to support each other. One way of feeling connected and finding meaning is to check on someone who might be having an especially difficult time. ... - Making that call or sending a text to see how they are doing might make someone feel less isolated. And you will feel better doing it. Ironically, sometimes when we help someone else we give the most help to ourselves." - Challenge your hopelessness.
"We need to take this pandemic seriously because many people will die. ... It is possible that things might subside or that the virus will not be as virulent as we now believe. We don’t know. But rather than trying to predict the future try to focus on today and the next week. Don’t use your emotions to predict what life will be like next month."
Other useful articles:
BBC - Coronavirus: How to protect your mental health
Olympic.org - How to Stay Positive , 11 top tips for working from home , Abhinav Bindra: “Accept and adapt”
| CKC Athlete Mental Health Awareness Guide |
Psychosocial Phases of the COVID-19 Pandemic (CSIO)
The COVID-19 pandemic, and its impact on society as a whole and on sport more specifically, is nothing like a crisis we know; it is unprecedented. The Psychosocial Phases of Disaster model (see Figure 1) is helpful to understand the phases through which populations go when facing a global crisis or pandemic. The model can assist us in anticipating needs and providing appropriate support and resources as we move across each phase. While there are typical collective responses to a pandemic, there are also individual differences, leading people to respond in unique ways to challenges, restrictions, and disruptions. These differences must be taken into consideration in the development and provision of support and resources throughout any pandemic.
Figure 1. Psychosocial Phases of Disaster (adapted from Zunin & Meyers, 2000)
NOTE: The intensity and duration of these phases vary and may also overlap. People and subgroups may experience different phases at any one time.
|
Following is a brief summary of each phase, with examples of how they may be currently manifesting themselves in the sport context. It is beneficial for us to reflect on each phase to be able to recognize when we may be progressing or regressing from one phase to the next. Identifying examples supporting our experiences in each phase can foster not only self-acceptance and self-compassion, but also self-awareness to recognize specific needs we may have to effectively cope and overcome challenges. Take some time to contemplate the phase that best characterizes you and your NSO at the moment within this COVID-19 pandemic.
Heroic Phase
|
Honeymoon Phase
Disillusionment Phase
Recovery and Reconstruction Phase
It is possible that many of us are currently oscillating between the ‘honeymoon’ and ‘disillusionment’ phases. With disillusionment comes accumulating fatigue, frustration, impatience, boredom, and decreased motivation. Therefore, mental health must be regularly monitored at this time, and mental performance skills (e.g., goal-setting, stress management, mindfulness, self-talk) should be used to cope with unproductive thoughts, emotions, and behaviors. Uncertainty about the future may persist, however, it is important that we keep in mind that reconstruction and recovery are around the corner, if not already initiated.
Discussions regarding group-based training, use of training facilities, and new training and competition plans are imminent or already underway. All of this may be generating mixed emotions, which are normal in these circumstances. Regardless of the phase in which we find ourselves, it is vital that we continue to respect regulation and restrictions.
In summary, while we all have different coping mechanisms and timelines to work through challenges during this pandemic, it is essential that be proactive about protecting our mental health throughout each phase to help flatten the mental illness spike that may emerge without a preventative approach. We also must maintain hope, optimism, social connection, and support, and adopt a growth mindset to foster resilience and maintain mental health during the Recovery and Reconstruction phase. If you would benefit from further support, please consider this resource document ( GamePlan Resource).
- This phase is characterized by optimism in the community/individuals and formal assistance becomes readily available.
- Community bonding occurs as a result of sharing the experience and giving/receiving support.
- Mental health supports are visible and seen as helpful, they are more readily accepted, and provide a foundation for the future. The difficulty of what is to come becomes apparent and fatigue sets in.
- Sport context examples: #ONETeamCanada, posting group workouts, optimism through social media, concerns about access to training and future.
Disillusionment Phase
- In this phase, the reality of the disruption sets in (economic impacts, strenuous rebuilding process).
- Fatigue sets in, symptoms related to stress intensify, and hope decreases.
- Complaints related to abandonment, unfairness, and incompetence become vocalized.
- Sport context examples: Frustration that the ‘goal post’ continues to move (no training for weeks, now months), anxiety about job security, fatigue and decreased motivation with modified training routines.
Recovery and Reconstruction Phase
- This phase involves rebuilding what was lost and there is an ongoing need to readjust and grieve losses.
- The repair and mitigation efforts initiated in the early phase become apparent and impact personal growth.
- There is an ability to see opportunities and re-examine life priorities, and confidence is built by building relationships and overcoming challenges.
- Sport context examples: Reintegrating into group and center training, crafting new training and competition goals and plans, grieving lost opportunities, restructuring given economic impacts.
It is possible that many of us are currently oscillating between the ‘honeymoon’ and ‘disillusionment’ phases. With disillusionment comes accumulating fatigue, frustration, impatience, boredom, and decreased motivation. Therefore, mental health must be regularly monitored at this time, and mental performance skills (e.g., goal-setting, stress management, mindfulness, self-talk) should be used to cope with unproductive thoughts, emotions, and behaviors. Uncertainty about the future may persist, however, it is important that we keep in mind that reconstruction and recovery are around the corner, if not already initiated.
Discussions regarding group-based training, use of training facilities, and new training and competition plans are imminent or already underway. All of this may be generating mixed emotions, which are normal in these circumstances. Regardless of the phase in which we find ourselves, it is vital that we continue to respect regulation and restrictions.
In summary, while we all have different coping mechanisms and timelines to work through challenges during this pandemic, it is essential that be proactive about protecting our mental health throughout each phase to help flatten the mental illness spike that may emerge without a preventative approach. We also must maintain hope, optimism, social connection, and support, and adopt a growth mindset to foster resilience and maintain mental health during the Recovery and Reconstruction phase. If you would benefit from further support, please consider this resource document ( GamePlan Resource).
CSIO Mental Health Update:
Mental Health Update
Leading mental health authorities and advocacy groups are calling for an increase in mental health resources to cope with the threat of an “echo pandemic”, the significant rise in mental health issues in those significantly affected by COVID-19. The Canadian Sport community is not immune to this echo pandemic, and to help flatten the mental health spike, a preventative and proactive approach must be taken. To help mitigate the ill-effects of stress, protect mental health and promote mental fitness, it is recommended that we practice psychological hygiene as part of the daily routine. The following are some activities to be considered.
Emotional Tolerance
We must remember that emotions are an integral part of the human experience; they are there to protect us, guide us and help us recognize what we need. We should accept that our emotions are real and valid responses to this abnormal event. By understanding our emotions and core needs, we are able to increase our emotional tolerance. Valuable steps in this process include:
· Naming the emotion we are experiencing (e.g., I feel anxious and overwhelmed) and recognizing it as normal and valid (e.g., just my emotions doing their job in these times of uncertainty)
· Accepting the emotion as a normal aspect of our experience (e.g., It’s understandable that I have heightened level of anxiety given the current situation)
· Identifying needs by exploring what the emotion is revealing or why it is important (e.g., I want to be safe and need to take necessary precautions)
Stress Management
COVID-19 is an unprecedented event. As such, there is no rule book to follow and it is inevitable that stress and anxiety levels rise given the uncertainty and unpredictability of the situation we are facing. However, it is important to remember that not all stress is bad; it depends on our perspective, competencies, and support. Adversity is part of high performance sport, therefore, athletes, coaches, and IST members can use existing skills to manage challenges and the unknown. COVID-related stress management tips include:
Protective physical and psychological factors
· Engaging in physical distancing
· Washing hands and wearing a mask and gloves when out in public
· Staying home, especially if sick
· Reducing information by taking breaks from watching or listening to news
· Maintaining a sense of balance by pairing intense information processing with light activities (e.g., watching or reading something amusing, playing a game).
Stress management
· Identifying stressors and focusing on the knowledge and skills we have to manage them – keeping our confidence greater than our fears
· Connecting with others and expressing worries and concerns to feel supported
· Taking care of our body by exercising, eating and sleeping well, and limiting our alcohol intake
· Spending time outdoors to benefit from mother nature’s healing effects
· Doing breathing / relaxation exercises
· Having fun and staying stimulated by trying out new activities / hobbies
Mindfulness
Mindfulness is deep awareness of the present moment. It reflects our ability to BE.HERE.NOW with an accepting, nonjudgmental attitude. Mindfulness helps us to embrace all human experiences, regulate emotions, improve focus and sleep, and boost immunity. A daily dose of mindfulness training can make a world of difference.
· Try the mindfulness app “Calm” for free for one month by clicking here
Gratitude and Growth
To help balance the part of the brain that becomes activated when exposed to perceived threat and danger (the amygdala), we can even out the input by focusing on what is good. This can be done by scanning the world around us for three good things and writing those things down at the end of each day. This activity has shown to improve levels of optimism, happiness and subjective well-being.
We can also mitigate the stress response by adopting a “challenger” mindset and looking for opportunities for growth and learning that comes with the challenge we are facing. For example, this quarantine is a great opportunity to build mental fitness and resilience skills, which can help enhance sport performance when back to training and competition.
Take a proactive and preventative approach and practice psychological hygiene on a daily basis.
|
cross cko sprint challenge
Starting Tuesday May 12th, Canoe Kayak Ontario athletes will begin to "Cross CKO Sprint" by logging their kilometers over 4 weeks. There will be sponsored prizes each week, prizes for all athletes who complete the challenge, and a club burgee prize. The Goal: To cross CKO Sprint as fast as you can (Total 360km - 15 km to each Canoe Club) *If you cross CKO Sprint before the end of 4 weeks, continue to lap 2 to strive for highest KM count Instructions:
Prize Draw
Week 4: Canoe Kayak Canada Boutique
Week 2: Regatta Sport
Message from Regatta Sport: RegattaSport is Canada’s premier watersport uniform supplier with over 30 years of experience and staff committed to making premium performance racing kit. 2020 has been challenging and we want to see you return safely to your water sports. To that end, RegattaSport is producing custom masks, proudly made here in Canada. Our “Defender Mask” line is available to clubs and teams across the country. Please contact us today at teams@regattasport.com for more information and have our design team customize to your specifications. 
Week 1: Wave Paddle Sport
Message from WPS: Wavepaddlesport.ca is now the VAJDA canoe and kayak distribution center in North America. Mississippi Kayak and Wavepaddlesport.ca have teamed up over the past 10 years to provide unmatched sales and service of sprint racing canoes, kayaks and surfskis. WPS is now transitioning to take over the business in 2020. Vajda has developed some awesome new product for 2020 and the demo's are here in Canada. The VAJDA ApeX K1 and C1 are brand new sprint models for 2020 that will rival the top speeds of all other manufacturers. The ApeX K1 line-up includes the thoroughbred ApeX, the ApeX Yurenia, ApeX 40, ApeX 46, ApeX 52 and the ApeX PARA providing clubs a seamless progression. The new 2020 VAJDA Makai 43 surfski can jump up to maximum speed like a sprint boat allowing you to hop onto small waves effortlessly. Contact Bevin if you have any questions regarding any of the new VAJDA product line. bevin.wps@gmail.com 613 295-9043 |
|
|
|
Braca Canada Challenge
Braca Canada Challenge
Braca Canada Grand Prize & Participation DiscountAt Braca Canada we understand that this is time at home can be hard. We are all in this together and if we can just stay home a little bit longer, we will all be able to get back on the water together.
For this weeks CKO challenge Braca Canada is going to award the winner with a Braca back pack and 10% off a new paddle order made before June 1, 2020. We would also like to congratulate everyone who takes part in the challenge and offer 5% off all new Braca Sport orders made by June 1, 2020. All orders must be made by either contacting us by email bracasportcanada@gmail.com or DM us on our Instagram page @braca.canada . To be eligible for the discount please provide a screenshot of your submission to CKO Sprint or post your video and tag @braca.canada 
|
Colour in your calm contest with nelo canada
Online Colouring Resources:While we strongly encourage printing off our templates and physically colouring, we understand that not everyone has access to printers and colouring utensils at home. If this is the case, here are some options for colouring online:
You can also download this scanner app to take a high-res copy of your artwork for submission | ||||||||||||||||
|
|
|
cko sprint live work-ins
CKO SPRINT LIVE "WORK-INS"CKO Sprint will be hosting Facebook & Instagram Live home gym workouts every Thursday at 2:00 pm. Each week an Ontario athlete will lead the workout for all of us to participate in.
Week 6 (April 30th @ 2:00 pm) Natalie Davison
Week 5 (April 23rd @ 2:00 pm) Rowan HK & Drew Hodges
Week 4 (April 16th @ 2:00 pm) Maddy Schmidt & Simon McTavish
Week 3 (April 9th @ 2:00 pm) - Erica Scarff
Week 2 (April 2nd @ 2:00 pm) - Mark Oldershaw
|
#CKofitnesschallenge
Whether you are training with your club, or at home, you can participate in these challenges. So grab a friend, a phone, and a timer, and get ready to showcase your off-season GAINZ. In conjunction with the activities your clubs and coaches will be prescribing you, CKO’s Fitness Challenge will be a fun way to stay active and work off the boredom of being cooped up for an extended period of time. How it works:
|
