3·2·1
CHALLENGE
‘PROVINCIALS’ EDITION
Invest in your mental game. Show up ready.
A 30-day mental training plan designed for teams to walk into provincials feeling confident, resilient, and ready.
This winter, invest in your mental game.
The 3·2·1 Provincials Challenge is a 30-day self-guided mental training program for teams, built around three tools: visualization, breathing, and journaling.
You'll learn how to use each one and get a daily prompt to follow so that by the time you get to provincials, you're feeling confident, prepared for the challenges ahead, and ready to play free. Be ready.
30 days. 3 steps.
Visualize
3-minutesVisualization scripts designed to help you imagine yourself at your best, see success before it happens, and respond well to the challenges ahead.
Breathe
2-minutesThree breathing techniques designed to help you perform by increasing focus, calming your nerves, or pumping you up.
Journal
1-promptJournal prompts designed to help you reflect on your what makes you great, prepare to be the the kind of teammate you want to be, and plan how to take on the week.
Sneak peek!
Take a look inside the challenge to see what you’re getting!
3·2·1
BE READY.
3·2·1 CHALLENGE:
‘Essentials’ Edition
This version is for athletes and teams who are newer to mental performance training or would benefit from shorter, focused reps. You’ll follow a simple weekly plan:
Day one — 3 minutes of visualization
Day two — 2 minutes of breathwork
Day three — 1 journal prompt
Day four — 3 minutes of visualization
Day five — 2 minutes of breathwork
Day six — 1 journal prompt
Day seven — Rest day
(Repeat until Day 30)
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A 30-day guided mental training challenge designed to help curling athletes feel confident, focused, and prepared heading into provincials.
Every activity is designed to build confidence and trust in yourself, help you thrive in pressure moments, and build resilience to the obstacles that could come your way. In short, this challenge gets your mind ready to bring your best when it counts. -
Your purchase includes access for up to 5 athletes and 1 coach.
A downloadable PDF that includes:A printable visual table of the 30 days of mental tools. You can stick this on your wall and cross each day off to keep yourself on track and accountable
3 pages that teach you how to visualize, journal, and use breathing techniques
9 visualization prompts designed to help you see your success before it happens, respond well to challenges, and thrive under pressure
4 breathing techniques designed to increase focus, calm your nervous system, pump you up, and help you perform
9 journal prompts designed to boost your confidence and readiness, prepare how you’ll handle obstacles, and plan for key moments
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2 to 5 minutes per day
A quiet space
A notebook
An open mind (no experience needed)
Ready to consistently train your mind and show up ready at provincials? The Essentials version gives you and your team one essential tool per day–either visualization or breathing or journaling—so you can stay consistent without feeling overloaded. It’s a streamlined routine that builds confidence, focus, and readiness when it matter most. All you need is about 5 minutes a day, plus one rest day each week to reset.
Your purchase includes access for up to 5 athletes and 1 coach. Buying for yourself only? Email me for an individual rate.
Note: The price includes access to the 3·2·1 CHALLENGE for your whole team. Taxes are calculated at checkout. If you use Apple Pay or Google Pay, your device may show $0 in taxes before the payment is processed, however taxes will be applied correctly during the transaction.
3·2·1 CHALLENGE:
‘All In’ Edition
This version is for athletes who want to leave no stone left unturned with a higher-level mental training plan.
Every day you will do:
3 minutes of visualization to prepare for pressure and obstacles and see your success before it happens
2 minutes of breathwork to train your focus and steady your mind
1 journal prompt to build confidence, readiness and self-trust
For 30 days, with one rest day per week
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A 30-day guided mental training challenge designed to help curling athletes feel confident, focused, and prepared heading into provincials.
Every activity is designed to build confidence and trust in yourself, help you thrive in pressure moments, and build resilience to the obstacles that could come your way. In short, this challenge gets your mind ready to bring your best when it counts. -
Note: The price includes access to the 3·2·1 CHALLENGE for your whole team.
A downloadable PDF that includes:A printable visual table of the 30 days of mental tools. You can stick this on your wall and cross each day off to keep yourself on track and accountable
3 pages that teach you how to visualize, journal, and use breathing techniques
26 visualization prompts designed to help you see your success before it happens, respond well to challenges, and thrive under pressure
4 breathing techniques designed to increase focus, calm your nervous system, pump you up, and help you perform
26 journal prompts designed to boost your confidence and readiness, prepare how you’ll handle obstacles, and plan for key moments
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10 minutes per day
A quiet space
A notebook
An open mind (no experience needed)
Commitment to finding you very best!
Ready to go all in? This version includes all 3 tools each day for your whole team: visualization, breathing, and journaling. Each builds on the next to create a complete pre-provincials mental training routine. It’s the full experience for athletes who want to make sure they leave no stone unturned. You only need about 10 minutes per day, with one rest day per week to recharge.
Your purchase includes access for up to 5 athletes and 1 coach. Buying for yourself only? Email me and I’ll set you up with individual access.
Note: The price includes access to the 3·2·1 CHALLENGE for your whole team. Taxes are calculated at checkout. If you use Apple Pay or Google Pay, your device may show $0 in taxes before the payment is processed, however taxes will be applied correctly during the transaction.
