motivation

Win More Often

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Improve Your Mindset, Win More Often

“Winning” is one of the best feelings in the world. All athletes want to come out on top, and feel successful. It’s a way that we know all of our hard work is paying off, and that we’re getting better.

It’s like something that we are all wired to want, or we are told that we should want at all costs.

Typically, we only think we “win”, if we beat someone else at something, or hit a specific marker of success. We are always trying to outplay others, so that we can come out victorious, and therefore feel happy, empowered, or superior. But, it can be a trap.

If that’s how you define “winning,” then you’ll often come up short.

Your confidence may suffer, your attitude may struggle, and you may find it challenging to regain steam for the next competition.

You may get discouraged, and down on yourself.

If you’re regularly feeling like you “just can’t win” or you haven’t felt super “successful” recently, then you may need to change your perspective on “winning” and “losing.”

Redefine “winning” and therefore you can “win” more often.

Here’s how

  • After an event, game or at the end of your training day, ask yourself these 5 questions – and begin to reframe how you think about winning.

1. Did I learn? If so, that’s a win.

2. Did I make a positive impact? If so, that’s a win.

3. Did I push myself? If so, that’s a win.

4. Did I struggle or feel challenged? If so, that’s growth, and therefore a win.

5. Did I try something uncomfortable? If so, win.

If you’ve done anything of the above, consider it a win, and move on with contentedness.

This way of thinking will help you feel like you’re regularly improving and setting yourself up for success no matter what the situation is.  When you start to redefine “winning” in this way, you might find that you’re able to dominate your competition and your goals because you’re more confident and focused.

Remember, we will fall short, make mistakes, have letdowns and you can’t go on pretending that you’re winning all of the time. Disappointments are just as important as “wins.”

 

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8 Ways To Offset Your Training Intensity

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8 Ways To Offset The Intensity of Your Training For Better Performance

1. Each week, take 1-2 days off with at least 1 of them full days off (outside of your box)  and the other off day may be an active recovery/light day that is focused on recovery and mobility or doing something refreshing outside of the gym. Most people do well on a 3 on – 1 off – 3 on – 1 off schedule. *If it has been a month and you have done nothing else active besides CrossFit, fix it. It is already too late if it’s been a month.

2. Every 60-90 days take 2-3 days off in a row. Get out of your CrossFit routine, try a new sport or activity or just fully rest and recover. I suggest planning these 3+ days off after a hard cycle of training or especially after a competition.

3. Every 6 months, take 3-5 days off in a row.

4. Implement 15 minutes a day (at the very minimum) of quiet, alone time. Turn the phone off, get away from the computer, close your eyes if you’d like and just let your mind wander. Take deep diaphragmatic breaths and just be thoughtful. *You can do this with a purpose (meditating on a certain topic, prayer etc.) or you can just let your mind go wherever it wants. Just be alone and quiet every single day with no interruptions. The “Calm” App or “Headspace” App work really well.

5. Attend yoga, pilates, tai chi, meditation or another type of practice that forces slower movement. If it is uncomfortable, do it until you get comfortable. I suggest doing something like once a month, to slow your pace down and counter the intensity.

6. Play pick up games and sports (basketball, soccer, volleyball, surf, climb, ski, hike, swim) without a specific goal or time domain but just enjoy the process. Do this as often as possible outside of your CrossFit WODs. Try to do something like this at least a couple of times a month, if not more regularly.

7. Implement play days into your training schedule (or for your clients). Flip tires, climb ropes, create obstacle courses, play dodgeball, throw sandbags, or make up games. None of these options are to be done for a score.

8. Prioritize a practice that is strictly for relaxing purposes (read a book, play music, do puzzles, journal, create art). This hobby is not focused on an outcome or result, but more about enjoying the process and just being present to enjoy it. Prioritize time each week for this, if not more regularly. Too often we are on our phones, computers or in front of the TV (hopefully not all 3 at once). But, there are better ways to unwind, we just gotta make the habit.

 

The best of the best, know that offsetting their intense  training is incredibly valuable. They know how to push when it matters most, and how to get restored and stay incredibly motivated throughout the season.

What could you implement ASAP to be a better competitor?

 

Want to access this free download? Click HERE.

 

How To Stay Strong Through Injuries

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When you’re dealing with injuries or pain it’s important to take care of your body, but you also want to stay motivated to continue to improve. Aches, pain, discomfort, and soreness, are not that fun. You surely don’t want to get caught comparing yourself to where you were before your injury or to everyone else around you. You are you, today, a person who is fully capable of greatness.

Do you find it hard to stay positive when you don’t feel 100%?

7 Keys To Staying Mentally Strong During Injuries

1. Remind yourself of all that IS feeling well. You may need to think of every little thing that you are currently capable of doing with your body. These might be very simple things but they are still very powerful. For example: Your left knee is sprained, you can focus on all the strength and abilities you have with your right leg, your upper body and your basic senses that are still functional.

2. Put effort into what you can control. I can’t emphasize this enough.  Spend time investing and improving your relationships, nutrition, sleep, recovery and mental game. These are the most important aspect of your health anyway, and you will reap the benefits of putting time and effort into these factors. You can look at your injury as a chance, or a blessing in disguise you to being able to spend more time on something or someone that you’ve been neglecting.

3. Set some new goals. It doesn’t matter how small they may seem. You may want to focus on increasing your range of motion, seeing improvements in movements that you weren’t focused on before, or improving in your physical therapy sessions. Write your specific goals down and share them with your support team.

4. Spend more time doing your other passions. You love cooking, so get back to creating more recipes. If you love hosting parties, then plan a few. If you’re really digging photography, then start a side business. Continue to do things that bring you positive feedback, self-confidence and that relieve your stress.

5. Practice and get better at something different. If you’re leg is out of commission, build your upper body by working on pull-ups, dips and heavy presses. Become a better swimmer if you can. If you’re unable to use your body at all, you might want to focus on learning a new language, or picking up another new skill.

6. Find a way to share what you are learning or experiencing by going through the injury. Before you know it, you’ll be helping someone else, and this will help you. You can do this with your social media, on a message board or just in your daily conversations with others. Open up about how you’re dealing with it, and reach out to others who could use some support and encouragement as well. This way you can also make relationships with others who have had similar injuries or setbacks.

8 Ways To Stay Motivated in 2018

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Motivation is simply your drive to achieve a goal.

Start by choosing fitness and sport goals that excite you and are good for you. You won’t put the necessary training into a goal that isn’t that appealing to you, or that is simply to satisfy someone else.

Understand that your motivation will change from time to time, depending on a ton of other lifestyle factors. You must find what really makes you tick and know how to get back on track. Continue to re-evaluate why you want to train so hard and why you want to improve. Your ‘why’ is literally more important than anything in the world (for everything you do).

The stronger your WHY, the stronger your will. The stronger your will, the more likely you will fight to achieve your goal. Make sure you know WHY you want to go to the gym and how it will benefit you and the others in your life.

8 Tips to Help You Stay Motivated in The New Year

1. Write down your motivations and goals. Get specific about what you want to accomplish, how much time each week you’ll spend at the gym, and all of your motivators for being committed. Be as clear as possible with exactly what your goals are and why you want each of them.

2. Share your intentions with those who can help hold you accountable. Go tell someone, or a lot of people what you want to accomplish. Research shows that the more you tell others about your plans to make a change, the more likely you will do it. Tell people what you want to happen, what you expect out of yourself and ask them to check up on you. If you can, form an online community, create a facebook group, or write a blog so that you have check-ins with others on a regular basis.

3. Commit to a specific program. Try a new plan, sign up for a trial membership, join a team…do whatever you have to in order to get on a plan. This will help you feel like you have a greater purpose, and more accountability. It will help you take the guesswork out of what you’re going to do each day. It may be a training plan, a nutrition template or even a mindset program, but commit to following something.

4. Hire a coach. Seek someone who can help you with a proper assessment, program, modifications and progressions. This person will also challenge you and encourage you to help you stay on track with your specific goals.

5. Vary your training. Try new things, go to new classes and be open to different methods of working out. Get creative and mix it up so that you can continue to be challenged and keep your motivation high.

6. Change your language. You likely don’t “have” to workout, but instead, you get to and are able to. Look at your workouts as a gift, an opportunity to take care of your body and push yourself so that you can be better in all areas of your life. Make sure that your language is helping you instead of holding you back.

7. Improve your attitude. Are you constantly complaining or moping about going to the gym? Do you have lots of excuses and negative self-talk that you feed yourself? Begin by being thankful for each ability you have and the body you’ve been given. Look at the positives and challenge yourself to use strong, positive body language and self-talk.

8. Surround yourself with amazing people. The people in your inner circle and those who you workout with can have a huge influence on you. Make sure that they are encouraging, motivating, fun to be around and committed.

If you are trying to create a more consistent habit, then you’ll want to understand your motivations. The more motivated you are, the easier it will be to succeed.  We all know that committing to a workout schedule can be challenging at times, so use the tips in this post to help you stay on track.

 

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Is It Time To Get A Coach?

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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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3 Quick Mental Prep Methods For Athletes

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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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Get Real With Your Excuses

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It’s time to get honest about what you want and get on a plan for achieving it. If you know it will make you better, or more healthy, then ya gotta start taking steps to get beyond your excuses. Sure, there are hurdles. Yes, there will be some uncomfortable shit as you go after it. No, it’s not gonna be 100% easy or smooth. But guess what? It’s okay. It’s worth it.

1. Pick something that you have been wanting, but aren’t really feeling successful at doing. Pick something that you’re not getting better at doing, or just aren’t prioritizing like you wish you were.

2. Grab a piece of paper and a pen/pencil.

3. Begin writing down all the reasons you aren’t doing it, don’t do it, or haven’t been super successful accomplishing it so far.

4. Don’t finish until you have at least 10 reasons written down. Get real with yourself. Write down ALL of the things you’ve been telling yourself, or others about why you haven’t done it yet, or why you’re not as consistent or successful as you’d like. Dig deep.

You’ll probably have some excuses that are poor, and aren’t really justifiable. Then, there will hopefully be some other reasons that are true, that do actually make it more difficult.

Remember, the more difficult it is, the more rewarding it will be.

Begin to sort through your reasons, and excuses. Seeing them on paper often helps you gain a better perspective.

It’s not getting any easier by putting it off. The longer you wait to commit, get help, attack it, or try a new method…the harder it gets.

Also, what you’re doing, or not doing isn’t working. SOOOO, it’s time to do something DIFFERENT. Yea, maybe you’re a little afraid, or unsure, but that means there is no better time than now to reach out and get some help.

All it takes is a plan, a commitment, some accountability, a new focus, someone to do it with, or a little kick in the ass.

 

If you’re not feeling as good as you want to feel, let’s set something up. Often, just 1-4 sessions will do the trick. I can help you clarify what you want, and develop a plan to achieve it.

Email me what you want to improve on, and you’ll leave the convo with specific action steps. I can work with you no matter where you live, or what your goal is and I WANT to help you get results – dawn@drivenmindtraining.com – skype/facetime/phone call/email coaching available.

The 1 Month Experiment

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At the beginning of June I decided I was going to try to learn how to juggle. I made a commitment to practice for 30 minutes a week (approximately 3, 10 minute sessions). I figured I would try to get as good as possible in 1 month and then move on to something else.

I think that the timeline of “1 month” makes it less intimidating, a bit more structured than an open-ended goal and a lot more interesting.

It’s like “let me see what I can do in just 30 days.” It challenges you to commit, to go for it, to have some fun with it. You don’t have to even have a goal with this. You don’t have to even “get better” during this experiment. You can simply do, try, practice, engage with and see what happens. That’s the best part.

I started with just 2 balls in one hand, and couldn’t even exchange them once. My skill level at the beginning of June was 0, it was pretty ridiculous actually. It’s been 3 weeks, and I can now juggle 3 balls at a time. I just hit 50 unbroken tosses and it kinda blew my mind! I can officially juggle and I actually love practicing. It’s a skill that I’ll always have.

Anyways, the idea of the “1 month experiment” is to choose something you want to learn or try. Choose something that would be awkward or uncomfortable at the start. It could be something you have always thought would be “cool” to learn or something that you just want to get more comfortable doing.

For all of you amazing athletes out there, this is incredibly therapeutic and beneficial as it shifts your focus towards something that has nothing to do with your training or sport. I am slowly getting a lot of amazing CrossFitters to join in on this to offset their competitive training.

Here’s your drill for the day

  1. Write down at least 15 things that you’d want to try, practice or learn
  2. Choose 1 and decide when you’re gonna get started
  3. Make a commitment for how often you’re going to engage in that activity
  4. Ask around to see if any one you know can give you direction or is some type of “expert”  in the field – I was shocked at all my friends who started showing me their juggling skills and helping me along my journey
  5. Post your updates to social media or somewhere for others to see your progress and struggles – #1monthexperiment
  6. Have some damn fun with it

I’ll have more details about the “1 month experiment” as I’ll make a guide about it after a couple more months of my own experimenting. For now, tag me in your posts via social media w/ #1monthexperiment or @mentalitywod

 

Get connected with me on Instagram to see my progress videos!

 

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What To Do When Training Feels Like A Job

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Have your workouts ever started to feel like a chore or a job? You once looked forward to training and then it began to feel like an obligation. Has this ever happened to you?

Follow these 5 tips

  1. Remind yourself of your choices. You can always choose, and it’s likely that no one is forcing you.
  2. Change your language. You don’t “need” to workout or “have” to train. Instead, remember that you “get” to workout, you’re “able” to train and that it’s a blessing to have the opportunity.
  3. Vary your schedule, environment and training partners. Get creative and mix it up so that you can enjoy it again.
  4. Reassess your goals, expectations and training demands. Check in with a coach or training partner to see if what you’re doing is appropriate.
  5. Take a damn break. If you’re constantly dreading it, then you’ll likely see your progress come to a halt and your attitude outside of the gym will start to be negatively impacted.

Bottom Line: Of course your training may feel like an obligation, a duty or even a “job” at times. But, realize that perception may be causing you to feel more stress, pressure, expectation and doubt. You may start to dread your workouts, instead of being pumped about the opportunity to participate.

Work through the tips above and you’ll find that your thoughts and attitude will begin helping you instead of holding you back.