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Sport Mental Performance

Overcome Your Fears

June 21, 2019 by Mentality WOD 5 Comments

You’re having doubts and you’re timid. You think you might fail or it could be very hard. You are afraid of the unknown or the thought of being uncomfortable. You are fearful of what others will think, or how it will turn out. You think of all the worst case scenarios.

Fear, by definition, is an unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat.

I could go on and on about how fear limits us and how we can all break free from it.

If you’re waiting for all of the risk to be gone, that probably won’t ever happen. If you’re waiting for the time to be perfect, there is no such thing. If you’re waiting for the fear to go away completely, that’s unrealistic.

 

“If you kill the butterflies in your stomach, you’ll kill the dream. Most people back away when they get that nervous, uncomfortable feeling. But that feeling signals you’re doing something that matters to you. Embrace the feeling. Lean into the discomfort. Try to understand what the feeling is telling you. Train yourself in the alchemy of fear.” Jonathan Fields 

The way I look at it, you have two options when it comes to fear.

1)  Do everything you can to face them. Accept that you might mess up and that things might not look pretty. Know that it might be tough but You will get over it, through it, and you will be so glad you faced it.

2) Don’t do anything. Continue to replay the fear and worry in your mind and it will continue to build it up even more. If you choose not to face your doubts and worries, you will wonder forever.

You can either choose to conquer you fears, or you can continue to let them limit you. But, you must know that whichever option you choose (action or inaction), it will create a pattern. Each time you choose to deal with them, or not deal with them, it will make it more likely that you will pick that path again.

Your choices become habits, and therefore define how you approach training and life.

If you feel like you’re stuck in a rut, tired, discouraged, or pessimistic…then, today, do something that you are just a little afraid of doing. Do something that you usually wouldn’t. Take one step to overcome a fear.

Do something. Make a move. Take a chance. There’s no better time than now. Choose to attack your damn fears.

 

Filed Under: All Tips, General Sport Performance Tips, Sport Mental Performance Tagged With: confidence, fear, strength/toughness

12 Strategies To Increase Your Resilience

May 9, 2018 by Dawn 3 Comments

 Improve Your Resilience: How To Keep Going When It Gets Tough

The most common question I am asked is, “how do I get myself to keep pushing on, when things start to get tough?” I am asked some variation of that question almost every day. Athletes want to know how they can keep going hard, at that point in the workout when it really starts to suck. People also want to know how to be more resilient in their personal lives.

If you’re the type of person that seeks improvement and growth, you will face challenges, because you’re pushing your limits. You will feel uncomfortable at times, and I want to help you continue on, regardless of how tough it gets.

There are a lot of strategies that can work when you start to feel uncomfortable in a WOD. Most of those strategies also work when you start to feel uncomfortable in life outside of the box. When you begin to get tired, flustered, annoyed, frustrated, or anxious, you have to be quick to implement more effective thoughts. Try them out these strategies, and find out what works for you. Remember, the bigger the challenge, the greater the reward.

12 Strategies To Try

  • Break down what you’re doing to smaller sets, even if it’s one rep, breath or step at a time.
  • Quickly identify what you don’t have control over, and drop it. I instead think of what you can control and focus on that.
  • Make difficult situations positive. Instead of “this hurts, I’m tired,” say “this hurts, this is where I get better.”
  • Take a deep breath (or a few) and settle yourself for a few seconds by focusing on your breathing.
  • Think of what attributes you want to display in your actions – Maybe it’s resilient, driven or unstoppable. Repeat that word over and over to yourself.
  • Smile. For some weird reason, in the toughest situations, it helps.
  • Repeat your helpful mantras or favorite quotes in your head, or even out loud.
  • Remind yourself that you’re grateful to be in the position you’re in – Someone, somewhere doesn’t have the ability that you have and has it much worse.
  • Think about dedicating your effort to someone you love or who supports you. Concentrate on that person who means so much to you.
  • Focus on all of your strengths. Remind yourself of all that you have done, and all that you’re capable of doing.
  • Think about why it’s important to you to persevere. Remind yourself of your purpose and your mission.
  • If you are taking a longer break than you’d like, pick up your equipment and just do one rep. Sometimes physical action is just what we need to distract ourselves from our unhelpful thinking about how much it hurts and how hard it is. This will kick start you back into movement.

In order to ride out that unpleasant and uncomfortable feeling you get in the middle of the WOD, you gotta know what helps you keep moving. Try some of the different strategies from above, and see what works for you. The athletes who are mentally strong and adaptable, are able to persevere when things feel tough. The more resilient you are, the more you are going to get out of yourself.

During difficult moments, you have to put the pain in perspective (don’t be stupid, obviously stop if you are feeling like you have injured yourself). Remind yourself that the discomfort is temporary, and that if you can keep moving, you will reach the finish. Keeping this in mind will enable you to push through, so that you can look back and be proud that you left it all out there, and did your best.

 

Grab your copy of this free download? Click HERE.

Filed Under: Sport Mental Performance

How To Move Past Discomfort

April 4, 2018 by Dawn Leave a Comment

Let’s start by getting something straight -> You WILL feel uncomfortable if you want the most out of your training. The more motivated you are to improve, the harder you’ll be willing to push.

When you’re driven to get to the next level, you will find yourself gasping for breath in WODs. You’ll push yourself to the point where your muscles are burning and you’re not sure you can keep going. That’s what you want, that’s how you’ll know you’re really working.

Of course, going balls-to-the-wall isn’t always the best plan for a workout. But, to know what you’re capable of, you’ll want to practice pushing right near your threshold.

It’s likely that the more experience you have training, the better you will be at deciding when it’s a good idea to push on and when you actually need to pull back.

When you’re experiencing burning muscles, fatigue and heavy breathing, they are simply sings that you’re really pushing yourself.  These expressions of discomfort are very different from a sprained ankle, or a huge rip in your hand (injury that is not worth pushing through in your daily training).

Your brain will begin to tell you to slow down or stop because you’re tired, hurting or struggling. This is a protection mechanism, used to keep you out of danger and used to keep you alive. The protection mechanism shows up before we actually “need” to stop.  It’s a reaction that happens rapidly. You get physically uncomfortable, and you are automatically presented with the thought “stop or slow down.”

You get to decide how you want to respond to those signals.

You can learn to interpret the discomfort as positive, as a good sign. The better you are at responding to the pain, the better you’ll be at pushing yourself and reaching new limits.

1. First, embrace the fact that the uncomfortable parts of training are both necessary, and good for you. They are an integral part of you reaching your performance potential.

2. Then, work on a strong response to the discomfort. When you start feeling that burning feeling or pounding in your chest… smile and know that it’s a good thing. Tell yourself it’s a good thing –> you are exactly where you want to be.

 

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Filed Under: Sport Mental Performance

A New Kind of Mental Toughness

March 13, 2018 by Dawn 1 Comment

Mental toughness is what makes champions. That’s what we’ve all been taught anyway.

It seems like everyone believes that “tougher” is better. Leaders and coaches are always preaching about how to develop mental toughness and how people need to “toughen up.”

I think there is a huge misconception out there. If you have the wrong idea about mental toughness, your thoughts and actions towards developing it can actually be harmful.

Mental toughness is often associated with

  • The refusal to give in
  • Pushing through tough situations
  • Psychological or emotional resilience
  • Hardiness
  • Fearlessness
  • Being strong-willed

These attributes aren’t all “bad” or “wrong,” but we gotta be careful with what we are pursuing. 

It’s not in your best interest to to push through pain just to prove something to someone. It’s not best to go through challenges alone. Pursuing mental toughness in this way often leads to stubbornness, bullheadedness and and even pridefulness. Being overly “tough” can actually lead to more isolation and other problems when it’s meaning is misunderstood.

Make sure you avoid these mentalities that are commonly associated with “toughness”:

  • The “I’m fine” Mentality: It doesn’t work so well, believe me, I’ve tried it. Do not be under the assumption that it is cool and tough to not have any problems, pain, hurt, or anxiety. That is the furthest thing from the truth. No person in this world gets by without being hurt, or having to deal with shitty situations in life. Pretending that you have never felt pain or anxiety is not healthy, and it can eat away at you. It is impossible to get the most out of yourself when you are hiding, acting and constantly shoving things down. It’s imperative to deal with emotional hurt and go through a healing process. Seek help, reach out to a professional as well as your friends and family members, and ask others for their support. Share your fear, anxiety, and pain as soon as you can to get it off your chest and realize that you’re not alone.

 

  • The “I got this, I don’t need any help” Mentality: It doesn’t work so well either, believe me, I’ve tried it. If you act like you don’t need any support because you think it’s tougher to act like you can figure it out on your own, you may struggle to connect with others. You also may isolate yourself and become unapproachable to those around you. Your relationships with the people who mean a lot to you will suffer, because you won’t be fully open and honest with them.  If you are not fully open with the people you love the most, how can you expect them to be open toward you? If you are  a coach, and you act this way, others will find it hard to relate to you and open up to you about their thoughts and feelings. So, open up and ask others for help.

 

  • The “I’m constantly on the grind” Mentality: It doesn’t work so well, believe me, I’ve tried it too. Don’t be under the  misconception that it is “cool” or “tough” to do more and train more than everyone you know. Doing more is not necessarily better. This may lead to burnout, fatigue, stress, or obsession. High-quality, intense, and focused training sessions will help you improve. Having a strong purpose and staying balanced will make you better. You may actually need to slow down, reassess, and do less in order to really focus and improve.

 

  • The “I have to prove something to everyone” Mentality: It doesn’t work well either, I’ve been there.  Sure, you need to work your ass off to be your best. But, constantly thinking that you need to “prove you’re a badass” and that you are “better than the next guy” can easily turn ugly. Strength comes from knowing your own purpose, seeking balance, and overcoming obstacles, but not just so you can prove it to everyone else. When you can stay focused on your own journey, you’ll be able to let go of trying to appease others or gain their recognition and attention.

 

Mental strength is really about becoming a real badass, someone who’s willing to deal with what most people won’t – physical and mental discomfort.

Strength is about becoming someone who is willing to do whatever it takes to get 1% better, healthier and more well-rounded. It’s about being someone who is willing to ask for help and seek out support. It’s about becoming someone who is going to be vulnerable, share their fears and put themselves out there. It’s about being someone who will actually say “no” or pivot and change directions when the path their own becomes unhealthy.

You improve your mental strength by facing your fears and working on your weaknesses, in ALL uncomfortable situations that come up in your life. You’ll become stronger when you create more meaning to your actions.  You’ll gain confidence from trying and learning, even when you fall on your face.

As you build your mental strength, you’ll find it easier to pursue your goals and overcome future challenges. You will be able to stay focused on your visions, regardless of what others think. You’ll be able to overcome setbacks and issues in your workplace, relationships, and training.

The more you seek uncomfortable situations in one area of your life, the more likely you’ll do it in another. To be your best at anything (life, work, relationships, sport, fitness), you must continue to attack challenges and try different methods to best work through the adversity.

Get your FREE copy of “20 Things Mentally Strong CrossFitters Do Differently” HERE.

Filed Under: All Tips, Personal Development, Sport Mental Performance Tagged With: awareness, mental strength, personal growth, purpose, strength/toughness

Is It Time To Get A Coach?

April 4, 2017 by Mentality WOD 5 Comments

When you have a fitness or performance goal, it’s best to have clear intentions and quality support. But, how do you know if it’s time to get a coach, or try a new program? Here are some basic guidelines and suggestions

You may want to hire a fitness coach if….

  • You haven’t reached a goal you’ve been trying to reach for a while. You’ve been working towards it on your own, but still don’t feel as successful as you’d like to
  • You feel stagnant or like your overall fitness is actually declining. Maybe you’ve seen your progress come to a halt, or your numbers are dropping and you’re wondering why
  • You haven’t been consistent
  • You don’t know how to prioritize your goals to maximize your training efforts. Meaning, you’re unsure about how much of what type of training would be best to help you excel
  • You’re bored with what you’ve been doing
  • You don’t understand your training program and why you’re doing certain exercises, progressions or workouts
  • You constantly beat up, injured, or uncomfortable and you’re frustrated/upset about how your body feels
  • You love learning new methods, strategies, techniques, movements and skills
  • You’re craving a challenge because you realize you’ve been too comfortable with your own little routine
  • You’re not satisfied with your body composition, your health or your ability to do things in your daily life
  • You have an upcoming event, competition or game that you want to be in the best possible shape for
  • You feel restricted by your range of motion
  • You’re disappointed that others seem to be improving at a much quicker rate than you
  • You feel unmotivated, and are starting to lose your passion and energy
  • You want to know that you did everything you could to improve your strength, conditioning, gymnastics, mobility, etc.

You may want to hire a mental performance coach if…

  • You care about competing at the highest level in your sport
  • You want to make sure that on game day, you know exactly what to focus on
  • You want to create powerful habits and routines that will strengthen your mentality
  • You want to improve your ability to adapt to adversity, pressure and the unexpected
  • You want to learn how to develop a positive, powerful mindset so you can thrive in all areas of your life
  • You’re not sure how to get mentally prepared and confident heading into an event/workout/game
  • You feel a lot of anxiety and stress that hinders your ability to perform
  • You want to identify thoughts that help you keep pushing no matter what
  • You have no education or experience in psychology
  • You feel overwhelmed by your training schedule and can’t ever seem to unwind
  • You want to learn how to push through tough events, workouts and competitions
  • You want to develop the strongest mental game so you can win more consistently
  • You aren’t enjoying your training and can’t seem to find the fun in it any more
  • You are constantly fatigued and feel like you’re running on empty
  • You want to be positive, composed and feel ready for anything
  • You know that you’re better than how you’ve been performing, but you can’t figure out what’s wrong

 

If you’re ready to start working with a coach, do your research. Ask your friends, scope out your options, and send some emails or make calls. Find out as much about the coach as you can and ask any questions that you have before making a commitment. Great coaches will answer all of your questions, take the time to do a full assessment, and will only commit to you if they truly feel that you’re compatible and that they can help you.

Interested in one-on-one coaching or programming?

Email me, dawn@drivenmindtraining.com and I’ll give you the details *limited spots avail each month*

Want more free tips and info?
Join other driven athletes, coaches and box owners

http://eepurl.com/c7703T

Filed Under: All Tips, General Sport Performance Tips, Sport Mental Performance Tagged With: coachability, coaching, communication, motivation, personal growth, support team

How To Be Calmer During The Open

February 22, 2017 by Mentality WOD 1 Comment

Are you feeling especially nervous about The Open this year?

Is the hype getting to you?

Do you feel pressure from your own expectations and the scores of others?

Are you finding it hard to unwind, relax and sleep well?

Are you over-caffeinated and under rested?

Are you feeling shitty about yourself after seeing others perform?

Do you want to learn how to go through The Open with a calmer state of mind?

If you answered yes to 1 or more of the questions above, ya gotta keep reading.

First off, some worries, frustrations, and doubts are part of doing something that you love and are truly invested in. You can begin to look at your nervousness differently. But, if you’re freaking out and having so many concerns that you’re incredibly anxious or upset most of the week, then it can be different.

You can actually perform your best AND enjoy the experience.

If you’re scanning through social media every free minute you have, and updating the leaderboard all week long, then you’re setting yourself up to be stressed out, overwhelmed and caught up.

If you’re constantly on Facebook groups, chats and texts with those from your box, then you’re likely not creating time to turn off your “CrossFit brain.” It’s a recipe for disaster.

If you’re following what each of your competitors is doing all day on Instagram, watching every CrossFit YouTube strategy video, and only reading fitness-related content, but then wondering why you’re so anxious…ya gotta stop! There is another way.

Better ideas? I got lots.

  1. Take social media off of your phone, or sign out of it in the evenings
  2. Put your damn phone away or turn it off for periods of time every day, and every week
  3. Commit to only looking at the leaderboard for 5-10 minutes each week, or not at all, and just let a coach input your score and let you know what’s up
  4. Go drop in and train at another gym or do the Open WOD somewhere else to change it up and give yourself a break from the normal expectations or comments from others
  5. Stay out of the gossip and negativity
  6. Practice saying no, and simplify your life a bit
  7. Create healthy boundaries with how many strategy videos you’ll watch, how many other athletes you’ll watch and how many other people you’ll talk to about their plan of attack. 1-3 training partners or coaches is plenty
  8. Spend some qt outdoors, always helps ease the mind
  9. Get yourself to bed at a decent hour and turn off your electronics, do some non-CrossFit-related reading instead
  10. Have some fun and relax with your favorite people throughout the week, doing something other than training or judging
  11. Don’t watch any “behind the scenes,” games videos or “update shows”
  12. Don’t make it even more stressful by talking about all that you can’t control
  13. Limit the amount of caffeine you’re taking in, and spend some extra time unwinding
  14. Be still, and quiet (with no technology or interruptions) for at least 10 minutes a day (pray, meditate or just let your mind wander)
  15. Practice breathing and visualizations
  16. Stick to a powerful morning routine

Stop trying to keep up with everything on social media, everything your friends or competitors are doing, and everything on games.crossfit.com.

The more competitive you want to be, the more you’ll want to rely on your coaches to tell you what’s important to set yourself up for the best performance possible.

So many athletes want to FEEL calmer during this time of year, but they aren’t willing to make any changes.

Are you going to do things a little differently so that you can be confident and more relaxed this season?

What will you implement from the list above?

Comment below.

Filed Under: All Tips, Sport Mental Performance Tagged With: anxiety, awareness, balance, fear, focus, outlook, preparation, self-talk, strength/toughness, stress, visualization

How To Build Mental Strength Before A Competition

January 30, 2017 by Mentality WOD 7 Comments

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How To Improve Mental Strength Before A Competition/Event/The Open

1. Write down at least 10 thoughts or strategies that help you keep pushing in a WOD. Think about what’s helpful for you when others pass you, when you’re really struggling, or when you want to give up. What can you envision, or repeat to yourself in those situations? These could be words, quotes, mantras, reminders, cues, etc. What helps you the most when it starts to suck? If you’re stuck, consider what coaches have said to you that you’ve found helpful.

 

2. Redo some of your “least favorite” Open, Regionals, Games, Competition WODs from the past. If you haven’t done any of them before, look through the WODs and consider ones that you wouldn’t want to come up this year, and do them, or variations of them. Consistently training your weaknesses is one of the best ways to build mental strength. Make sure that the workouts you choose make sense with your programming – For more on this read  “When To Retest Benchmark Workouts”

 

3. Mix up your routine. Train out in the cold, in different environments or terrains, early in the morning, or late in the evening. Do something to mix up it up a bit. This might mean going to train at a different box, training at a time is “tough” for you, or asking another athlete if you can train with him or her. The athletes who are constantly looking for a way to train in new and uncomfortable settings are the ones who are regularly building resiliency.

 

4. Try a “Cold Water Challenge” and take ice baths or cold showers daily for a week or two. Sounds crazy? Well, I’m not here to give you standard suggestions. I’m much more interested in challenging you and keeping things interesting. Try it out, and see what happens. 🙂 More details HERE

 

5. Start adding “Mental Prep” to your warm-ups. If you want to be able to push through discomfort in workouts, then you gotta set yourself up for success before the WOD even starts.

Here are three options that take 5 minutes or less.

A. 5 minutes of a breathing practice (square breathing, 1-2 breathing, diaphragmatic breathing, or 20 rep breathing) – Tuning into your breath is a way to focus your attention on to something rhythmic that you can control. It helps train your focus and can often help you feel more calm and aware. Luckily, I have recorded numerous breathing practices for you in MP3 format, so you can simply listen and follow along for your mental prep – HERE

B. 5 mins of writing down or thinking through your specific focus and goals for the session/workout. No matter what the workout is, there is always an opportunity to improve. You may be working on pacing, going unbroken, quick transitions, your movement quality or your mental strength. Think through what you gotta do to get the most out of the workout. Know what your focus is, and any specific movement cues that will help you perform your best. You can do this very quickly in your notes, on your phone or with a coach.

C. 5 minutes of thinking through all that you have to be grateful for. Hop on the bike or rower and focus your thoughts on all the good stuff. There will be days that your body is aching, you have a plethora of things you’re stressin over, you don’t like the workout, or someone is just annoying the hell out of you. No matter what is going on, you can always improve your mentality by thinking through all the things you can do, the blessings you do have, the things that are going right, the people who you love, the basic needs that are being met, the opportunities you have, etc. Don’t know where to start? I got ya covered. I’ve recorded 2 separate MP3 downloads that are meant to help you develop a more grateful perspective – HERE

 

6. Read the Mental Strength eBook. It’s a quick read, and you’ll learn how to assess your current level of mental strength and exactly how to improve it. The book includes journal drills, new ways to look at mental toughness, workouts, and a strong mind challenge. This is for all levels of CrossFitters and it’s a must read if you want to perform your best.

 

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“I loved your book. I literally read it as fast as I could yesterday. I love how simple, direct, and relative the info is specifically to CrossFit.”

“When I read The Build Mental Strength eBook and started practicing your exercising every day in my CrossFit classes, I noticed a lot about myself and how I handle challenges and wins. Thank you so much for providing this resource”

“I just finished your book and I loved it!! I plan on starting the mental strength challenge the week after the open. I’ve already used some of the tips in WODs especially 16.4. This will definitely become a reference book for CrossFit and life going forward.”

 

Filed Under: Sport Mental Performance Tagged With: awareness, competition, goals, journaling, perseverance, self-talk, strength/toughness

What Type of Mentality Helps You Perform?

January 24, 2017 by Dawn 4 Comments

Occasionally I feature posts from other individuals who have helpful input about the mental side of fitness, training or life. I learn a lot from the athletes who I work with, and I love to share their stories and tips.

Enjoy this post by April Lowe, CrossFit Masters Athlete (2015 &2016 CF Games) and someone who I’ve had the pleasure of coaching over the past 6 months. She recently finished 3rd place at The 2017 Wodapalooza and is prepping for The Open.

 

What Type of Mentality Helps You Perform Your Best?

I have discovered recently that I perform my best when I approach each competitive situation with a thankful heart. I found this out in the last few months while competing in the MIA Classic and American Open Weightlifting Meets, The Wodapalooza Qualifier, and The Wodapalooza.

As I am reflecting on these last few months and comparing it to my experience at the 2016 CrossFit Games, I realize the biggest difference from then to now is my attitude. See, at The Games, I didn’t feel like I had the mental composure and strength that I do now. At the time, I wasn’t sure what to focus on and how to set myself up for success. I wasn’t able to perform like I felt I was capable of performing, mostly because of my mental game. I knew that I needed to make a change, and begin working on it as soon as I got home from Carson. I hired Dawn Fletcher and we got to work.

We are all motivated by different factors. No one way is right or wrong. I have tried different approaches over the years. I have never competed well in an angry or aggressive – that will never help me PR or move faster in a metcon. Getting super hyped doesn’t work either because I start off too fast and fizzle out. And even though I believe I have always been grateful for what I get to do, I never consistently felt that way in competitions. Mostly, I’ve just walked around in a haze feeling scared, nervous and anxious in competitions.

When I am intentional about finding gratitude in the middle of the competitive event, everything changes. I stop looking at my competitors and comparing, I stop feeling fearful and afraid… I feel less stressed. TIME SLOWS DOWN. I laugh, I smile, I feel lighter. I embrace the nerves instead of wasting energy fighting them. I find ways to ENJOY the moment.

In the middle of all the craziness of a competition, I start giving thanks.

I give thanks for:

  • My coaches and the support crew for giving up their time to coach me in the event
  • My health, athleticism, and strength
  • The opportunity to reconnect with so many friends I rarely get to see
  • The awesome text messages and well wishes my friends and family are sending me
  • The nerves because I know they are telling me I am doing something that matters
  • The ability to live a life that challenges and excites me
  • The fact that I get to/choose to do this

In the past, I’d allow my thoughts and emotions to be determined by my surroundings and the people around me. Now, I know how to prep myself mentally, so I can determine my attitude, which sets me up for performing my best. I commit to certain practices that help me feel calmer and more confident.

I’m continuing to work on my mentality because I know that I want to be able to adapt to anything that CrossFit (or life) throws at me. I want to stay present, stay grateful and continue to compete with the best in the sport. I want to focus on what I can control, and trust that the rest will work itself out, hopefully taking me back to The Games.

It’s exciting to have finally tapped into what makes me a better competitor and more importantly what makes competing so much more enjoyable. What type of mentality helps you perform your best? Comment below.

 

Connect With April

Instagram: cfaklowe

Contact: aprillowe9@gmail.com

 

Build A Stronger Mind




Filed Under: All Tips, Sport Mental Performance Tagged With: awareness, competition, focus, personal growth, perspective, preparation

3 Quick Mental Prep Methods For Athletes

December 5, 2016 by Dawn 5 Comments


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Do not fall into the habit of walking in the gym and jumping right into the warm up without doing any mental preparation.

Don’t chat with others about their plan and their goals until you’ve run through your own mental prep.

Don’t even think about looking at the scoreboard or leaderboard without first considering your own focus areas, goals, and purpose.

See, most people will do those things, and you don’t want to be most people do you? You want to be more confident, motivated and mentally strong…right? That’s why you’re on this site, reading this.

So, BEFORE you talk to others about the WOD, BEFORE you check out the scores, and BEFORE you get going with the workout…take a few minutes to do some mental prep.

In this post, I’ll give you a few ways to do mental prep that will take you 5 minutes or less. As a coach that’s been doing this a long ass time, I believe this is just as important as any physical prep (or even more important).

Mental prep can be defined as training your mind for a successful performance. It can include practices like visualization, focused breathing, prayer, self-talk, or many other things. The key is to create a habit of doing specific things that help you feel more mentally ready to take on what’s in front of you. 

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Here are 3 Quick Mental Prep Options

1. 5 minutes of a breathing practice (square breathing, 1-2 breathing, diaphragmatic breathing, or 20 rep breathing) – Tuning into your breath is a way to focus your attention on to something rhythmic that you can control. It helps train your focus and can often help you feel more calm and aware. LUCKILY, I have recorded numerous breathing practices for you in MP3 format, so you can simply just listen and follow along for your mental prep. You get them all in the MENTALITY WOD PROGRAM.

2. 5 mins of setting goals. Simply write down your specific focus and goals for the session/workout. Note why you’re there, what you want out of it, any specific movement cues/reminders for that WOD and any specific words, quotes or practices that you know will help you push when the going gets tough. You can do this very quickly , with your notepad app, on a whiteboard or on a piece of paper.

3. 5 minutes of reviewing all that you have to be grateful for. There will be days that your body is aching, you have a plethora of things you’re stressin over, you don’t like the workout, or someone is annoying the hell out of you. No matter what is going on, you can always improve your mentality by thinking through all the things you can do, the blessings you do have, the things that are going right, the people who you love, the basic needs that are being met, the opportunities you have, etc.

Of course, you’ll want to get your body physically prepared too, but I suggest that you do at least 1 of the above options before you start your training, event or game. You can continue to build on your prep routine, to find what works best for you. Meditating, visualizing, talking with a coach, repeating mantras, reading or watching inspirational videos can all be helpful too. When you take the time to get your mind ready, you’ll find it easier to perform like you’re capable of performing.

 

Don’t know where to start? Do you want all the best strategies that will help you excel in your daily WODs and competitions? I got ya covered.

 

The MENTALITY WOD Program

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Filed Under: All Tips, Sport Mental Performance Tagged With: awareness, competition, confidence, focus, motivation, optimism, outlook, perspective, preparation, self-talk

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