communication

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*

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When To Stop Asking Why

November 7, 2016 by Mentality WOD 7 Comments

“Know your WHY.” You hear myself and other leaders say it all of the time.

I encourage you to know your purpose behind doing whatever it is you’re currently doing. Before any event, important day or training session, I suggest you run through a few key reminders why it matters to you, why you want to give it your best and why you want to accomplish your goals.

The stronger your why, the stronger your will. The more connected you are with your purpose for doing something, the more likely you’ll pursue excellence in it. Your why matters.

But, there are also times when asking “why” is a flat-out waste of time. Searching for answers as to “why” something occurred can be a huge distraction, it can send you into a rut and it can paralyze to a point where you become inactive.

See continuing to ask yourself WHY you’re pursuing what you’re pursing is incredibly valuable.

But, continuing to search for why something has occurred (and beating yourself up over it, or staying down for wayyyy too long because you don’t understand how it’s possible) is not helpful.

Sometimes there aren’t clear answers for things events that happen. You get injured or sick. A loved one gets cancer. Someone says something terribly hurtful. You have to deal with something that your friends don’t. Something happens in your life that shocks the hell out of you. Of course you’ll want to investigate the situation and try to understand it as best as you can to see if there are any ways to mitigate the pain or learn anything. Then, it’s probably best to ACCEPT it for what it is currently (that means it can change) and look for ways you can be proactive with what you’re given.

Crazy shit happens. People do fucked up things. Unfortunate, terrible trauma is real and totally sucks. But, is it healthy for you to continue down the path of “why, why, why, why, why, why, why….?” Or, is it better for you to talk it out, pray, help whoever you can, get busy living the best life possible with whatever capabilities you do have, speak up, get away, cry it out, hug your loved ones, journal, share, get help, improve your health, and continue to look for ways to do great things in spite of whatever is going on?

Know your purpose and remind yourself of your WHY throughout your day. Let go of the pursuit of WHY when it’s only making you feel more confused, down, upset, frustrated, anxious or helpless.You might not be able to change the situation, therefore you can only change your response to it.

Remote coaching for anyone looking to improve: email dawn@drivenmindtraining.com for your free assessment

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Easy Way To Make Connections & Impact Others

October 31, 2016 by Mentality WOD 3 Comments

To make an impact on others, ya might think that you have to say something profound or interesting. In an attempt to make a connection, you may end up trying to act smart or funny. Or, you try to connect by complaining or gossiping with the other person because I guess that’s an easy way to feel like you have something in common?

One of the best things you can do to make a strong connection and impact others is ask questions. Ask questions that require more than a 1 word answer.

Instead of “How was your day?” try “What was the best moment of your day?”

When you just meet someone, instead of asking “What do you do for a living?” you might try “What does your ideal Saturday look like?” or “What’s the coolest thing you’ve done recently?”
Instead of “Did you win?” you could ask “What did you learn?” or “What was the hardest part for you?”

One part of making an impact on others is asking them things that they don’t normally get asked. When you get someone to say “well I don’t normally get asked that” that’s when you know you’re making an impact.

The best conversationalists actually don’t do much of the talking, they do as much as they can to find out about the hopes, beliefs, struggles and passions of others. They make an impact by listening, caring and showing interest.

Leaders who just want to TELL others how to do it, or TALK about what they know are missing out on the opportunity to get to know their athletes/clients/employees better.

Bottom Line? If you really want to make a connection and an impact on someone, then listen more than you talk and help him or her feel valued. Ask questions. Go beyond the normal, surface questions and get creative. Try it this week and see what happens.

Control Anger With 2 Questions

July 11, 2016 by Mentality WOD Leave a Comment

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When you’re getting angry, you’re beginning to experience a strong feeling of or showing annoyance, displeasure, or hostility. Anger will show up in many different ways and can often lead to statements or actions that aren’t so pleasant. You may end up doing or saying something that you wish you could take back.

You may respond to anger by showing aggression or raising your voice, and it could negatively impact those around you.

If your anger boils up at home or work, you become short-fused and unable to communicate effectively.

If it shows up when you’re competing, you may ruin your chances (or your team’s chances) at performing your best.

If you’re quick to anger in a pressure situation, your emotions will get the best of you and you’ll be distracted from your purpose and goals.

Let’s get something straight real quick, feeling angry is not necessarily a bad thing. It’s something we will all continue to experience at different levels. But, responding to the feeling of anger with MORE hostility can be incredibly harmful.

Remember, you are not angry, you are feeling angry. There is a big difference. It isn’t who you are, it’s something temporary that you’re experiencing.

So, next time you begin to feel some anger, ask yourself these 2 questions to understand it so you can manage your response better

How am I hurting right now? Most anger is present as an expression of hurt.
What am I afraid of right now? Anger is also an expression of fear.

When you can understand that you’re hurting, or afraid and that’s why you’re feeling angry, it all makes SO MUCH MORE SENSE. Talk it out, work it out. Then, be kind to yourself (and others) by accepting what’s going on and knowing that it’s okay.

These 2 questions will also help you when you’re engaging with someone else who is acting angry. They are hurting, they are afraid, there is MORE to it than just their hostile words or actions.

Bottom Line: Responding to ANGER with ANGER is not the answer. It won’t make for a positive situation and could really fuck things up for others. Instead, work to understand anger so that you can respond in a more thoughtful, productive, stronger way.

Leave your comments below.

How To Find The Right Training Partners

November 11, 2015 by Mentality WOD 1 Comment

Who you surround yourself with matters. The people you train with can have a huge impact on your mentality and therefore your workouts. Your training partners can help you push harder than you ever imagined. They can help you flourish and stay consistent. They can both challenge you and support you. These people can help you reach your goals…if they are a good fit for you.

Obviously, there’s no perfect training partner or group, but you may find that there is room for improvement. Look over these questions and think about how you might improve as a training partner. Consider who you might want to train with more, or less often.

Are they timely and accountable? Can you rely on them to be on time and where they say they’ll be?
Are they encouraging? Can you count on them to help you, and lift you up?
Are they motivated and excited about training? Do they look forward to workouts and are they pumped about their goals?
Are they positive and do they give out good vibes? Do they smile, laugh, joke, play and stay optimistic (for the most part)? Are they enjoyable to be around?
Are they committed? Do they make sacrifices, stay late, come early and train their weaknesses regularly?
Are they easy for you to talk to? Is it safe to share your doubts and concerns with them? Do they listen and ask you questions to find out more?
Do they respond to challenge with perseverance and patience? Are they willing to work through struggle and setbacks?
Are they open to learning and staying coachable? Do you see them reading, practicing, receiving coaching and studying?
Do they stay balanced and prioritize other areas of their life (relationships, downtime, work, giving back)?
Do they openly share their struggles? Are they honest with what’s hard for them, and do they lean on you for support?

What other characteristics are important to you in a training partner? Comment below.

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Top 4 Ways To Improve Your Coaching

August 24, 2015 by Mentality WOD Leave a Comment

These tips are helpful whether you’re trying to influence your kids, or you’re coaching a class. I know that these reminders have helped me over my 10+ years of fitness coaching. You can know more than anyone about a specific topic, but if you can’t follow these tips, you may never really make an impact on someone. Of course, you’ve gotta know what the hell you’re talking about, but beyond that, use these 4 suggestions

For coaches, leaders, influencers or parents:

1. Bring the passion and enthusiasm. We all respond to leaders who are energetic. The more you can show that you love what you do, the more you’ll rub off on others. Many people are having tough days, or are feeling lethargic and unfocused. You can bring the fire to whatever it is that you’re coaching. You can use your body language to show others your excitement. I’m not saying that you need to be jumping all over the place, acting crazy (unless you feel like it) but simply remind yourself to bring the enthusiasm.

2. Use real-life, relatable language. Want to make a big influence on others? Speak their language and keep it real. You don’t need to prove your knowledge with explanations that your audience doesn’t get…instead, you can explain why something is important and how to do it correctly. When your audience understands a concept, they’ll be more likely to be motivated to commit to it. Help them by using simple, concise language that they can benefit from.

3. Inspire with your actions and words. Want to help others be more positive? Be optimistic and give them examples of what you say. Want to help them push themselves, show them how. If you’re trying to teach a specific method or lifestyle that you believe in, show them how it’s helped you and that you follow it. Consider sharing a personal story to build rapport and encourage others.

4. Connect. Show that you care by using eye contact, high fives, hugs, pats on the back and conversation. Ask specifics about their day and find out how things are going. Check in with people and reach out to them beyond the topic you’re coaching about. Personal connections are where we gain meaning and you can make an effort to show appreciation and care to each person you engage with.

Bottom Line: Be enthusiastic, be relatable, connect and be an example.

How To Dodge Gossip & All The Negativity That Comes With It

June 3, 2015 by Mentality WOD 1 Comment

Gossip. The funny thing is, no one really likes it, or thinks they are doing it, but it happens a lot. Each time you make a comment about someone or something that can be viewed as judgmental, rude, hurtful or negative…then you are gossiping. Commenting on the actions, lives or habits of others (especially those that you don’t agree with) can take time away from more productive, enjoyable conversation and action.

Instead of engaging or agreeing in these “gossipy-convos”, try these suggestions

My top two ways

Say nothing, and just smile and be silent
Say something kind about the person or the situation others are talking about – “Oh, I actually see him differently and really enjoy his perspective.” or “I really appreciate the way they did that because it challenged me.”

Or, try one of these other ideas

Mention that you’re not in the right place to comment on the situation or person and remove yourself from the conversation
Flip the conversation completely and try to connect intentionally and more meaningfully with the others who are present by asking them about their goals, desires, plans, fears, hopes, etc.

Try one of these suggestions this week and see what happens. The more positivity you spread, and the less negativity you engage in…the better. Well, that’s what I think anyway.

Add This Word To Your Coaching & Self-Talk

May 21, 2015 by Mentality WOD 4 Comments

Have you ever said anything that sounds like one of these statements:

“I can’t do pistols”

“I didn’t finish it under the time cap”

“I couldn’t run as fast as coach wanted me to”

Or, have you coached someone else by saying something like these:

“You didn’t get all 100 pull-ups completed”

“You’re not strong enough to lift that”

“You shouldn’t add extra weight to your bar”

Think about how much better each of those statements would be if we just added the word “yet” to the end of them. Do you think you’d be more encouraged to keep trying, working and reaching for your goals if you knew that your effort would pay off? If you hear yourself, or someone else say something like the examples above, quickly add the word “yet” to the end of the statement.

Encourage yourself and others to think about effort, persistence, positive outlook, and enjoying the journey.

Coaching Tip: Explain The Why To Help Others Commit

April 8, 2015 by Mentality WOD 7 Comments

Coaching Tip: Occasionally, I will post tips specifically for the coaches out there. If you’re not a coach, you will still be able to use them to improve as an athlete, teammate or training partner. In fact, these ideas can be transferred over into many situations in your life.

To help athletes gain an appreciation for what movement or workout they are going to do, provide them with a reason WHY you are doing it, or why you have programmed it. If you let people know why something is important, they will likely understand it better.

I know that I am more motivated, determined and committed when I actually understand the reasoning behind something. Aren’t you?

As a leader, you can make a positive influence on your athletes, staff, coworkers and training partners by expressing purpose.

Here are some examples

1. Before you explain the Deadlift, and let people go off to do their 7 sets of 2, briefly explain the importance of heavy posterior chain training and keeping a strong, solid core.

2. After you ask your staff to come to a meeting, explain to them why you want to have one, and how it’s going to benefit the team to be involved.

3. When you’re going to do ask someone to push themselves as hard as possible in the upcoming short met-con, briefly tell them why hitting these intervals hard is going to help them become faster, and more mentally strong.

Of course, you don’t need to do this every single time, but if you can give direction and also support the reason behind the suggestion, it will be much more powerful.

If you want more

1. Take time to read the posts on the site and follow on Instagram, Twitter and Facebook

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