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Nine habits that empower rugby players in their second half.



The transition from professional rugby to life after sport is a significant one, filled with both challenges and opportunities. While the roar of the crowd may fade, the skills and mindset developed on the pitch can be invaluable assets as you embark on this new chapter.


To ensure a smooth and fulfilling transition, consider adopting these nine habits that have proven beneficial for countless athletes:


  1. Maintain an active lifestyle: Transitioning away from the rigors of professional training doesn't mean abandoning physical activity. Engage in activities you enjoy, whether it's hiking, swimming, cycling, or even dancing. Regular exercise promotes physical and mental well-being, reduces stress, and helps maintain a healthy weight.

  2. Embrace lifelong learning: The discipline and mental agility cultivated in rugby are transferable skills. Explore new interests, whether it's learning a new language, acquiring a trade skill, or pursuing higher education. Continuous learning keeps your mind sharp, opens doors to new opportunities, and fosters personal growth.

  3. Nurture social connections: The camaraderie of the rugby community is unparalleled. Stay connected with your former teammates, attend past player events, and actively seek out new social circles. Strong social connections are essential for mental and emotional well-being, providing support, camaraderie, and a sense of belonging.

  4. Establish a daily routine: The structured nature of professional rugby often provides a sense of stability. As you transition, create a daily routine that incorporates exercise, personal projects, social activities, and time for relaxation. A consistent routine provides a sense of normalcy, reduces stress, and promotes productivity.

  5. Practice mindfulness: The mental demands of professional sport can be intense. Explore mindfulness techniques such as meditation, yoga, or deep breathing exercises to manage stress, improve focus, and cultivate inner peace. Mindfulness allows you to stay grounded, present, and in control of your emotions.

  6. Give ack to your community: Share the knowledge and experience you've gained throughout your rugby career by mentoring young athletes, coaching local teams, or volunteering for community organisations. Giving back not only benefits others, it provides a sense of purpose, connection, and fulfillment.

  7. Embrace change with a growth mindset: The transition from professional sport involves navigating uncharted territory. Embrace change as an opportunity for growth and self-discovery. Be open to new experiences, learn from setbacks, and cultivate a positive outlook. Remember, every challenge is an opportunity to learn and evolve.

  8. Prioritize Healthy Eating: Good nutrition is essential for overall health and well-being. Maintain a balanced diet rich in fruits, vegetables, whole grains, and lean protein. Avoid processed foods, excessive sugar, and unhealthy fats. Consult with a registered dietitian to tailor a meal plan that meets your specific needs.

  9. Cultivate a Positive Attitude: A positive mindset is a powerful tool in navigating life's challenges. Focus on gratitude, practice self-compassion, and celebrate your achievements. Surround yourself with positive influences and engage in activities that bring you joy.

By adopting these nine habits, you'll be well-equipped to navigate the transition from professional rugby with confidence, purpose, and a positive outlook. Remember, your athletic journey doesn't end with retirement, it simply transforms into a new and exciting chapter filled with endless possibilities.





"When you have balance in your life, work becomes an entirely different experience. There is a passion that moves you to a whole new level of fulfillment and gratitude, and that's when you can do your best... for yourself and for others"


- Cara Delevingne



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