personal growth

Remove These Thoughts To Excel

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Want to improve? Want more success? Ready to see even bigger changes this year? I hope so. Me too.

We all have limiting thought patterns, that can hold us back and keep us from getting to the next level. The key is identifying which ones you use, and working to change them. Once you are aware, you’ll be more likely to catch yourself and consider a new way of looking at the situation.

Think about these examples and see if there are any thoughts that you can let go of so that you can continue to improve and see results.

3 Thoughts To Let Go Of

1. Let go of the perception of overnight success.

Good things take time. Results take a lot of effort. It’s not likely that your business will boom overnight. It’s not likely that you’re going to put 50 lbs on your Deadlift overnight either. If you want to improve, you have to embrace the journey and realize that it will take time. When you begin to feel frustrated about your lack of progress, meet with a coach to see if there are any aspects of your health or fitness that you’re neglecting. Then come up with a focused plan that you will have help with.

2. Let go of the idea that it’s too late.

It’s never too late – never, never, never. You aren’t where you thought you’d be at this stage of the game? That’s okay, don’t give up if you really want it. Someone else is advancing more quickly than you? Who cares, encourage them and get back to what you are focused on doing. No matter how old you are, or how long you’ve been pursuing this, it is never too late.

3. Let go of unhelpful thoughts and words.

Each day, focus on eliminating negative thoughts and words. Try with all of your might, to not talk down to yourself or anyone else. Notice the negative thoughts and stop yourself. When you can remove your sabatoging self-talk, and replace it with more helpful language, you’ll feel better immediately.

Start letting go of those 3 thoughts, and focus on improving your mindset so that you can be your best. Like I always say, your thoughts either help you or they hold you back. You’ll be amazed at what you’re capable of when your mind is working FOR you and not AGAINST you. 

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.

 

A New Kind of Mental Toughness

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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.

4 Ways To Increase Productivity on Your Computer

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Do you spend more than a couple hours a day on your computer?

Are you a coach, entrepreneur or CrossFitter who has a lot going on?

Are you constantly multi-tasking when you’re on the computer (switching your music, checking social media, answering messages, working on a project, and clicking on all sorts of hyperlinks)?

Do you want to be more efficient with your time?

Occasionally, you’ll get on your computer to just “browse” or do some research with no particular goal in mind. That’s perfectly fine. Other times, you’ll want to put all of your energy into particular tasks, and get things done quickly. Regardless, I’d suggest that you know exactly why you’re opening your computer and exactly how long you want to spend on there.

As a full-time performance coach and owner of this website, I do a lot of my “work” from my laptop. I try to be very efficient with my time so that I’m not attached to this thing. I normally spend 3-6 hours a day on the computer – blogging, checking in or Skyping with clients, programming, creating new products, putting in my own workouts and nutrition on MyFitnessPal and Google Drive, answering emails, and reading or watching CrossFit-related content. If I’m not doing work tasks, I’m likely looking up travel ideas and plans….on my computer.

I LOVE what I do, but I also love to do other things that have nothing to do with a computer. I’m sure you’d like to have more time to hang with your loved ones, give back, be outside, train more, play, and travel too…right? So, I hope some of these tips will help you be more focused and waste less time when you’re behind the computer.

 

4 Strategies To Increase Productivity & Be More Efficient On The Computer

1. Before you even open your computer (or immediately upon sitting down), create a list of what you want to accomplish. Put the list in order of priority and jot down how long you want to spend on each task, ideally.

2. Set a timer with the “timer tab” / http://www.timer-tab.com for the amount of time you’re going to be working on your first task, or for the amount of time you’ll spend getting as much done as possible before you take a break.

3. Make sure to only keep tabs open that are related to the ONE thing you’re focused on. Turn off your “incoming messages,” and close all other applications or windows that are not related to the one thing you’re doing. Sure, multitasking might have a time and a place, but it definitely won’t help you do your best work.

4. Put your phone away. You may turn it off, or put it somewhere you can’t see or touch it. Make sure the sound is off as well so you don’t hear calls or messages.

To continue to improve your focus, eliminate as many distractions as you can and implement the four strategies above.  When I’m working on the computer, I prefer to be in a clean, minimalist space. I put one of my Spotify playlists (so I don’t have to fidget with it) on low volume, or I work in silence. I normally don’t spend more than 30 minutes at a task before I take a break, and I use the timer-tab when I’m really getting serious…which has already expired, so it’s time for this post to go live!

 

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How To Sleep Better Tonight

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Quality sleep is imperative if you want to improve your mindset, performance and overall health.

You can’t be the best version of you if you’re tired, sluggish, dependent on caffeine or other stimulants, unfocused, lethargic, anxious, or stressed. Getting adequate, restful sleep has to be a priority if you want to make positive changes in your fitness and life.

I recently started sleeping on a tomorrow sleep Mattress, and using the Tomorrow Sleep, Sleep Tracker Data to help me get even better zzzs. I can’t believe how comfortable the medium-firm version of this hybrid mattress is! I thought I was sleeping well before, but I feel even better when I wake up after a night on this new mattress.

Here are 5 tips

1. Get a bed that you LOVE being in. Get the comfiest, most supportive mattress than you can afford. You spend over 45 hours a week in it, and it has a huge influence on your health, so invest in it. Purchase bedding that feels amazing and pillows that are like clouds to you. I like to create a bedroom space that’s simple, comfortable, uncluttered and calming.

2. Track it. For 2 weeks, record how many hours of sleep you get each morning and track it on a calendar or in a note pad. The Tomorrow Sleep, SleepTracker Monitor will help you create more awareness about your sleep patterns and habits, so that you can make the necessary changes to improve it.

3. Commit to a schedule. Get yourself to bed within 30 minutes of the same time each night, and get out of bed within 30 minutes of the same time each morning. You may even want to set an alert that goes of, reminding you it’s bed time.

4. Create a routine. Within an hour of when you want to be asleep, try doing the same things each night. Change, brush your teeth, light a candle, put your electronics away (seriously, turn your phone on silent, flip it over or put that shit in a drawer or on the other side of the room) then read, mediate pray, snuggle or listen to music.

5. Darken your room! Use darkening curtains and get all lights and electronics off or out of your view. It’s best to not have any extra light, or stimulation at least 30 minutes before bed.

Ever since I started using this mattress, I can’t wait to get to bed at my 9 o’clock bedtime. I get cozy and find myself drifting off in no time. I highly suggest upgrading to a mattress that feels great to you, and helps you feel rested and restored in the AM.

If you don’t feel like you’re able to push as hard as you’d like, or if you’re struggling to stay motivated, focused or consistent, then take a look at your sleep habits and focus on improving them with these tips. There is nothin’ more important than getting quality rest in a bed that you absolutely love.

Comment below with what works for you.

Check out the tomorrow sleep mattress HERE

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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Best Practices When You’re Waiting

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Throughout your day you’ll have moments of waiting.

You’re 5 minutes early for a meeting.

You’re in line at the post office or grocery store.

You’re waiting for your significant other at the restaurant.

Traffic.

Customer service calls.

Waiting for your training partner.

Sometimes the waiting can be viewed as an annoyance, and you’ll start to feel agitated by the inconvenience.

Other times, you’ll see it as a chance to chill for a couple of minutes, and it’s no big deal.

Either way, when you’re waiting…you have choices. When you start to feel frustrated or impatient, you can use that time, and find the opportunity instead.

Here are a few things to try (and if you’re an athlete these practices will improve your mental game)

1. First and foremost, start thinking “thank you.” If you want to squash frustration, or annoyance, just be grateful. At the very least think “this can be a good thing.” Think of the “waiting” as an opportunity to slow the f down. Even if you’re not really glad that you’re waiting, it will help give you another perspective to look at it as an opportunity instead of an inconvenience to your schedule. Consider all of the things that are positive. Then, try one of the following strategies.

2. Practice tuning into your breath. Try square breathing, 1-2 breathing or diaphragmatic breathing. Hell, just take 5-20 deep breaths and you’ll feel a lot better, and the wait will probably be over or almost over.

3. Count. Sometimes, while standing in line, instead of grabbing my phone and scrolling social media or responding to texts, I’ll just start counting. I’ll play a little game with myself and guess how many seconds it’ll be until it’s “my turn.”

4. Do nothing and relax any tension in your body and face.  See just how calm you can be (it’s especially interesting when you realize just how rushed and frazzled others who are around you are ). Get comfortable doing nothing, it’s good for ya. Often, instead of trying to “do something” to pass the time, I’ll just be still, maybe even close my eyes and totally relax.

5. Be productive. If you can tackle something on your “to-do” list while waiting, it might be a good idea. Take a deep breath then think of 1 thing you can get done with the time you have while waiting. Again, you can use that time wisely instead of feeling like it was “wasted.”

Bottom Line? Delays can be annoying and frustrating, but they can also be “no big deal.” You don’t have to let them ruin your day or put you in a bad mood. While you’re waiting, you might as well make it worth it. If you can do something productive in the meantime, you’ll feel better about the time you spent. Each of the above practices are better than bitching, complaining, or getting angry. They’ll help you from getting even more tense, anxious, rushed or stressed.

 

Related:

Sand Flies and Mental Challenges

Impatient? Your Performance Will Suffer

 

What Type of Mentality Helps You Perform?

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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

 

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