With Extra Student Athlete Journal Laura Smith Calibrate Coaching
HIGH PERFORMANCE COACHING
"Laura Smith has been an amazing coach and leader. She is really good at helping me see where I need discipline and self-awareness She truly cares, and offers relatable, real-life examples and experiences that I can identify with Laura is uplifting rather than judgmental and helps me believe that the power lies inside me. She provides tools, habits, and even mantras that remind me to do the work to see results. Most importantly she has influence and is a great example for how I want to live life. Super grateful she has decided to share her coach as a strength with others " - Mary Lynn T ⚡
Welcome to Your High-Performance Coaching Workbook!
Congratulations on taking this step toward unlocking your full potential. I’m excited to be your guide as you elevate your performance, build lasting success, and achieve the balance that allows you to thrive.
This workbook is designed to support you through both immediate wins and long-term mastery We will use this workbook to organize our sessions, track your progress, reflect on key takeaways, and stay aligned with an overall deep dive into focus, agency, and habits.
In the first phase, we’ll focus on fast, actionable strategies to increase your clarity, energy, productivity, and influence creating momentum that drives results in your daily life We will focus on the life of a student-athlete and provide a set of quick wins that will lay the foundation for your long-term successes.
As we move into the mastery phase, we’ll double down on your mindset, optimize your endurance, and fine-tune your ability to lead and live with purpose Our coaching together will focus on sustained performance while nurturing your well-being and building positive, lasting relationships It’s about doing all of this in a way that feels fulfilling and sustainable.
Curiosity x (Competence + Congruence + Connection) = Confidence.
Let’s begin!
With confidence in your potential, Laura
High-Performance Coach, Calibrate with Laura
HIGH PERFORMANCE FOCAL POINTS
Discovering your focus, level of agency and habits.
NOTES
HEALTH
I feel my well-being, my overall physical and emotional health is primed and optimized to make me feel energetic, motivated and strong each day I have the mental and physical stamina to deal with life's challenges and opportunities. I regularly take care of myself so I can feel my best.
SELF TALK
I feel consistently deep, trusting, appreciative, soulful, loving connection with my self talk. I am patient, respectful, and attentive to my hearts needs.
FAMILY+ FRIENDS
My immediate social circle of family+ friends brings connection, fun and positive energy into my life. seek out positive people and I do my very best to bring positive energy and real authenticity into all my relationships
MISSION
I feel clear, energized and fulfilled by my work and contribution to the world. I believe my work or day's efforts adds real value to the world and is a true reflection of my best efforts and contributions I enjoy the lifestyle my work is helping me experience in life
FINANCES
I have the level of abundance I need to have a stable income and lifestyle I desire for myself and my family I earn and invest at the levels I had hoped at this time in my life. I have a clear vision for improving my finances and lifestyle in the next few years.
HOBBY
I have a passionate past-time that allows me to express, enjoy or develop myself outside of my job/ career I give enough time to the things I love in life
SPIRIT
I feel connected to the present and vitally alive in my spirit. I am congruent and in alignment with my beliefs and behaviors and I keep my faith and values at the forefront of my decisions and daily actions
CLARITY
Who do I want to become as a person, and what do I really want right now in my personal and professional life?
What areas of my life am I lacking clarity in and why?
What do I feel absolutely certain about in my life right now?
ENERGY
Do I have the physical vibrancy and stamina to accomplish my goals and feel energized about life every day?
What are the major factors causing my current level of energy and how could I improve?
What would I have to start doing and stop doing to experience more energy in my life?
COURAGE
Where am I stepping up in my life right now? Where am I backing down in my life right now?
What level of confidence do I have in seeking my dreams, and what would give me even more confidence?
PRODUCTIVITY
Where am I crushing it in my life right now in terms of getting stuff done effectively and efficiently? Where am I being sucked into distraction?
What do I need to do in order to be 3x more productive in my personal and professional life?
INFLUENCE
Do I have the level of influence I desire with my family, friends, coworkers and those I lead?
What areas of my life am I lacking the influence I need to accomplish my goals?
How could I become more influential?
CLARITY
Gain immediate, behavioral driven clarity and intentionality.
NOTES
What we focus on expands + what we practice we become.
SELF
3 WORDS that define the best of who you are these 3 words will be used to guide your personal life, including your thoughts + actions:
The reason I chose this word (each word) and its significance in my life is because….
INTERACTIONS
3 WORDS that will now define and guide how I engage + treat others in my life, ncluding loved ones + strangers include:
The reason I chose this word (each word) and its significance in my life is because
C L A R I T Y C H A R T
What we focus on expands + what we practice we become
SUCCESS MARKERS
3 WORDS that will remind me of what it is that has made me successful + will what continue making me successful in my life include
The reason I chose this word (each word) and its significance in my life is because. ...
SOMETHING WORTH FIGHTING FOR
My big WHY in life right now, something driving me that's worth the struggle + journey, something bigger than just me, something I am willing to fight for (or love for) IS And the reason it's important to me is
VISION BOARD
VISION BOARD
ENERGY
Gain immediate improvements in the energy (and endurance) you feel and generate each day.
NOTES
FUEL + NUTRITION
Clarify a pre-exercise fuel routine.
Clarify exercise fuel
Clarify post-exercise fuel.
Focus on hydration; avoid/limit sugary drinks and caffeine.
Consult a nutritionist for recommendations as needed
REST
Sleep 8–9 hours per night If you miss the target, nap or meditate during the day
Meditate once or twice a day for 10–20 minutes Use the Headspace app, Calm app, YouTube, or Waking Up app
Do something fun different than your sport.
DAILY ENERGIZING
Focus on speaking and gesturing with passion.
Engage with people more often; focus on being present.
Keep a gratitude journal morning and wind-down practice.
Send a note, appreciative email, or text every day
COURAGE
Gain confidence, decisiveness and momentum
NOTES
Where does courage come from? How do we start to gain more courage + confidence in our lives? The answers lie in not only moments of crisis, but in how we live each day of our lives
Awareness of what we fear:
Outside of fears for physical health in dangerous situations, what we most often fear are three things First we fear loss pain- by changing or advancing in our lives we will lose something important to us Second, we fear process pain- that the mere act or process of changing will be too hard for us. Third, we fear outcome pain- that all the effort we put into changing may not lead to a better outcome in our lives, that the “grass might not be greener.”
Think of a change you have avoided making or a dream you have not moved towards, and complete the sentences below for greater insight…..
I haven’t changed or chased my dreams with more courage and commitment because I’m afraid I might lose…..
I haven’t changed or chased my dreams with more courage and commitment because I’m afraid the process might bring on these hardships in my life
I haven’t changed or chased my dreams with more courage and commitment because I’m afraid that despite all the effort the outcome might be not-so-good and I could end up…..
When I overcome all my fears and have the courage to take action and improve, my life will be different in this way…..
Expressing our real thoughts, feelings, needs + ambitions to others. It takes courage to tell the world what you're about and how you're thinking. Doing it more consistently will forge a stronger confidence in your heart and social world
If I'm honest, I haven't been communicating my real thoughts, feelings, needs and ambitions to the following people. .. and it's costing me ...
A person and situation I am dedicated to addressing in the next five days is and this is why and how
Consistency creating and responding to challenges in our lives by taking action
A person of action develops a sure sense of who he or she is and is also more likely to be bold and resilient in tackling life's major challenges. Commit today to taking a few bold leaps forward in your life.
Three areas I'm going to take more bold action in the next 60 days are ...and here's what I'm going to do!
PRODUCTIVITY
Coaching towards being immediately more effective and productive every day.
NOTES
PROJECTS
Project #1
5 big things I must do to move this project forward: 1. 2. 3. 4 5
PEOPLE
Project #2
5 big things I must do to move this project forward: 1. 2. 3. 4 5
Project #3
5 big things I must do to move this project forward: 1. 2. 3. 4 5
People I need to reach out to today. List the people you have to reach out to today no matter what:
People I’m waiting on List the people who you need something from to move forward.
PRIORITIES
The main things I must complete today, no matter what. List the priorities and to-do’s that must be accomplished today and DO these before getting trapped in your inbox and other people’s agendas.
“Block time” is a focus-management approach that requires “blocking out” significant amounts of time to advance or complete a major project in your life. It requires you to get clear on a major dream and schedule real-time to leap towards it Below, detail a dream you have and spend some time answering some questions and planning your block time
DREAM #1:
A dream project I’d love to start or complete is
The reason this project is a dream of mine and I’m committed to it is…
If I’m ever going to make this dream come true, I’d have to make these things my priority
A block of time I’m going to dedicate to this dream or project is (can be a daily block of time or a block of time that is several days or weeks long where you focus on nothing else but the project, like writing a book over the next two weeks)
To create a reality where I will have this much block time to complete the project, I will need to make these adjustments to my life
DREAM #2:
A dream project I’d love to start or complete is
The reason this project is a dream of mine and I’m committed to it is…
If I’m ever going to make this dream come true, I’d have to make these things my priority
A block of time I’m going to dedicate to this dream or project is (can be a daily block of time or a block of time that is several days or weeks long where you can focus on nothing else but the project)...
To create the reality where I will have this much block time to complete the project, I will need to make these adjustments in my life…
DREAM #3:
A dream project I’d love to start or complete is
The reason this project is a dream of mine and I’m committed to it is
If I’m ever going to make this dream come true,I’d have to make these things my priority…
A block of time I’m going to dedicate to this dream or project is (can be a daily block of time or a block of time that is several days or weeks long where you focus on nothing else but the project)...
To create a reality where I will have this much block time to complete the project, I will need to make these adjustments to my life
What did you LOVE about the session today? Insights?
NEXT SESSION: Influence It’s about how to break through and be more influential with your loved ones and those you serve, you’ll love it.
INFLUENCE
Coaching in being immediately more influential in relationships and career.
NOTES
The world's most influential people have 3 things in common in the way they influence both individuals and the masses. Consider the concepts below and respond to the questions
THEY TEACH US HOW TO THINK.
When you think of all the change makers of our time, Martin Luther King Jr., Mother Theresa, one reason they had such great influence is they taught us how to think. Possibly just as your parents or role models in your life growing up. Great leaders and influencers are very conscious in sharing with others how they might think about any given topic, and it's their articulation of how to think about problems and opportunities that make us follow, believe in and admire them.
Think of a person or group you are trying to influence
I could influence this person or group if I could get them to think in the following way
The way I could get them to begin thinking this way is to ...
To get them to think this way; they'd have to believe ...
To get them to stop thinking in competing ways, they'd have to believe ...
The benefits they would get in thinking this way are
THEY CHALLENGE US.
When someone challenges us they influence us. Nothing mobilizes our attention and best energies better than a challenge that demands us to stretch our knowledge, skills, and abilities in order to meet those demands.
Think of a person or group you are trying to influence.
A challenge I could issue to this person or group to give them an exciting vision of the future would be ...
This is a challenge for people to raise up to because it demands they ...
This challenge is good for them and others because it ...
The way I'm going to communicate this challenge to them is to ...
THEY ROLE MODEL THE WAY.
We don't believe the message if we don't believe the messenger Who you are, how you show up in life, the actions you take, and the values and principles you enact are closely watched by the world. Think of a person or group you are trying to influence
►
If I'm going to be more influential with this person or group, they would need to believe I am a person who ...
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► The best parts of who I am that I will have to show and demonstrate to them are ...
The reasons I'm willing to become a better person in order to serve this person or these people are ...
I have noticed the following positive changes in myself since starting the High Performance Coaching Sessions ...
The session that resonated with me the most or made the biggest impact on me thus far has been Why?
What I like most about my coaching sessions are ...
The areas in my personal and/or professional life where I feel I am still struggling are...
The ways that I can get the most out of my next six coaching sessions are
The three goals that I am determined to accomplish before completing the twelve coaching sessions are ...
Now that I have completed my first six coaching sessions, the habits that I feel I need to start implementing now to be 1Ox more successful next year would be ..
Other feedback for my coach or on the coaching program itself.
07. PSYCHOLOGY MASTERY:
Developing a free consciously directed positively engaged mind.
08. PHYSIOLOGY MASTERY:
Revisit session #3 on Energy and coach to activating physiology in a way that makes you feel stronger and more vibrant.
09. PRODUCTIVITY MASTERY:
Revisiting productivity levels and cutting out distractions.
10.
PERSUASION MASTERY:
Target areas you can be more persuasive in.
11. PURPOSE MASTERY:
Coach to living and leading with purpose.
12. COMMITMENT TO HIGH PERFORMANCE:
Reviewing your progress and making commitments to change.
LAURA SMITH
Laura is a dynamic presence in the world of business, entrepreneurship, highperformance coaching, leadership development, and content creation As a successful business owner, podcaster, and blogger, she has built a thriving platform dedicated to inspiring and empowering others.
Laura is a sought-after high-performance coach and mentor for business owners, entrepreneurs, athletes, and leaders. Drawing on her background as a collegiate athlete, collegiate coach, and high school hall of famer, she provides steadfast guidance and support as clients achieve their goals As a Certified High Performance Coach, Laura is committed to helping individuals achieve sustainable long-term success while prioritizing their well-being and fostering positive relationships.
Laura resides in Seattle, WA with her husband Chad and two children She is coowner of Windermere Real Estate Co and partnered with Chad in Athlete Partners Group. Away from her professional fields you'll find Laura in &/or close to water, writing and listening to books & podcasts on long walks with their family dog.
LAURAS COACHING STYLE
Is called high-performance coaching, focuses on achieving long-term success while maintaining well-being and positive relationships Life is full of transitions, opportunities, and challenges. How do you approach them? Engage with Laura to seek further clarity on reaching heightened clarity, energy, courage, productivity, and influence towards a successful, healthy, and fully charged life
