In this short, punchy episode, Coach G (Gurthro Steenkamp) unpacks The Athlete Operating System – a simple framework to bring order to your life so you can perform better on the field.

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He covers:

• Morning activation: hydration, breathing, journaling and clear daily priorities

• Train with purpose: choosing focus points for every session so you’re not a “headless chicken”

• Review system: two wins, one work-on, and learning faster from every training

• Distraction system: managing social media, cognitive load and screen time

• Evening shutdown: reviewing your day, setting tomorrow’s targets and protecting your sleep

If your life is chaotic, your rugby will be chaotic too. This episode helps you reset your daily habits so you can become a more consistent, confident and dangerous player.

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Chapters

00:00 – Why You Need an Athlete Operating System01:09 – Morning Activation: Hydrate & Prime Your Mind03:32 – Morning Mantras: Win the First 10 Minutes04:45 – Train With Purpose, Not Chaos06:30 – The Review System: Two Wins, One Work-On08:17 – The Distraction System: Beating Mental Clutter13:03 – Evening Shutdown: Review Your Day & Sleep Better15:30 – Recap: The Five Parts of the Athlete OS18:40 – Applying the Athlete OS to Coaches25:08 – Community Updates, Scrum Courses & Final Message

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