preparation

How to Be More Patient

March 3, 2020 by Dawn 3 Comments

Chill out instead of stressing out.

Throughout your day you’ll have moments of waiting.

You’re five 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.

At the car shop.

As an athlete, you’ll have LOTS of moments of downtime, between events, weather delays, changes In heats, etc. The better you are at adapting, the better you’ll be able to recover and respond.

Sometimes the waiting can be viewed as an annoyance and you’ll start to feel agitated by the inconvenience. Or, you can see it as a chance to chill for a couple of minutes and it’s no big deal.

If you want to be more calm and less stressed, waiting moments are a perfect time to practice patience. You can learn to keep yourself from getting annoyed, bitter, angry or upset.

When things aren’t going our way or are taking longer than expected, we tend to think that something external is causing our impatience. It’s actually our view of the situation.

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 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. Heck, just take 5-20 deep breaths and you’ll feel a lot better and the wait will probably be over or almost over. Here are some mp3 downloads to practice.

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 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. Or, you may make a list, take care of some things that you’ve been putting off – aim to get something done. Take a deep breath then think of one 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.

6. Visualize.

Use the time to think through what you’re going to do next, and how you want it to go. Visualize yourself moving with ease through obstacles, winning, taking care of it, and being proud of how you navigate the future.

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 complaining or getting angry. They’ll help you from getting even more tense, anxious, rushed or stressed.

How To Lower Your Stress For A Big Event

February 6, 2018 by Dawn 3 Comments

You’re getting ready for a big workout or an important event, you start sweating and your stomach begins to turn. You feel nervous and anxious and you start second guessing yourself.

Have you ever been there? Where even the thought of an upcoming event or workout gets you all worked up?

Different stress-reduction tactics work for different people. Once you find what works for you, you’ll be able to implement that strategy at the right time for it’s biggest impact. Today, I’ll give you five strategies that will help lower your stress before a big event. Try em out.

5 Ways To Lower Your Stress Before A Big Event

1: Control how you interpret “stress.”

When you’re getting ready for something important, your body will begin to react and send you signs that it is “getting ready.” Physical signs like; sweating, rapid heart rate, feeling like you have to pee, and jitters can be interpreted in two different ways and can produce very different outlooks. You can actually decide how you respond to your physical reactions.

You can feel your body react and begin to think that means your fears, worries, doubts and anxieties are playing out. If do this, you view your nerves as negative, it will hurt your performance and your ability to be confident and composed.
On the other hand, you can see your nerves as an indication that you’re getting prepared for a cool event, and that the feeling is not anxiety, but rather excitement. You can respond with positivity and gratitude, using your nerves to help you get focused and prepared.

Practice responding to nerves with the notion that they’re going to energize you and help you do your best.

2: Practice steadying and calming your breath.

Focusing on your breathing will help you feel centered, present, calm, focused, relaxed, and prepared. Your breath is ALWAYS there, it’s a constant. You have this strategy or tool in your toolbox whenever you need it, wherever you are.

Try a few cycles of “square breathing” as you prepare for a big event

Count to yourself “1, 2, 3, 4″ as you inhale (so the inhale takes four seconds). Then count “1, 2, 3, 4″ as you hold the breath (for four seconds) and then exhale for a count of “1, 2, 3, 4” slowly for four seconds, pausing again after you exhale for a four-count. After completing 5-10 cycles of this, I can nearly guarantee that you feel more calm, relaxed and grounded.

Practice tuning into your breath, slowing it down, counting it out and using it to get re-centered.

3. Share your feelings with your support team.

Bounce your plan, goals and concerns off of those who care about you. You’ll find immediate relief in your “stress” as you share it.

Let your coaches, loved ones, or coworkers know how you’re feeling and what you may be concerned about. You might even just say “damn, I’m feeling anxious about this, but I know that once I get started, I’ll be good to go.”
Always share what you’re really experiencing and do your best to tie in a reminder to yourself about how it will go great.

Practice saying how you really feel and confiding in those who support you.

4: Remind yourself of what matters.

Before you do anything important, remind yourself that you choose to do this, you’re thankful for the opportunity, and know your purpose. This will ALWAYS help you feel better.

Take a few minutes to remind yourself of WHY you are doing what you’re doing, and WHO you want to be.
Instead of continuing to let yourself say “oh god, this is so stressful, I’m freaking out, I hate this feeling,” – try something like this: “I’m so thankful for this opportunity. I am prepared and ready for this. Stay present, calm, and loose.”

Practice setting intentions, saying a prayer, or reminding yourself of a few key points before you do anything important.

5: Take the pressure off.

If you’re overly-stressed, it might be time to take the situation less seriously. Smile, laugh and loosen up a bit before it’s go time. Don’t lose your sense of humor and playfulness through all of this. It won’t be the end of the world if it doesn’t go perfectly.

Engage with others, listen to some good music and do something that will keep you feeling light-hearted and a bit less intense.

Practice being more playful and as laid back as possible (even if you’re not feeling laid back).

What strategies help lower your stress before a big event or workout? How do you calm your mind, so that you can go out and crush it? Comment below.

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Chasing The Impossible: Running A 50-Mile Race

January 25, 2018 by Dawn 4 Comments

Occasionally I feature thoughts from individuals who have strong input about the mental side of fitness, training and life. All the other posts on this site are written by me, so I like to highlight other viewpoints and suggestions to keep it varied. I select witty and honest posts, that give you practical tips and advice.

Enjoy this post by George Briones III from Soflete.

Chasing the Impossible

At some point in our lives, we look back and begin to question if we are following the path that we had envisioned. Introspection is a normal and necessary part of growth, and the answers it uncovers often lead to new questions.

Have you challenged yourself to prove that you are capable of more than what you thought possible?

Most people are comfortable with who they are and what they are doing in life, as a result of complacency rather than self actualization. I am not one to criticize who or what a person does with their life. However, I think it’s with examining our own existence and pushing through self-imposed barriers. I think we could all use that as we move into the new year.

Comfort Zone? What Comfort Zone?

Hi, I’m George Briones. If you had asked me last year if I would have seen myself out there running 50 miles, I would have laughed and said “Ya, OK!!” I had 5 athletes competing at the American Open in Weightlifting. I had even qualified for the National event myself. I was a firm believer that running bred cowardice and that the relentless pursuit of strength was life.

This isn’t a blog convincing you to go out and run 50 miles. I get it: some don’t have the will or mindset to endure that kind of pain. I can’t even explain the pain that comes with running, let alone being on your feet for almost 14 hours.

Most Western humans don’t care to walk, much less run. I look at it like this: we were given a survival skill in running. If you look back, our ancestors used to run for miles and it was an everyday thing for them. As time has passed, we have lost that skill, and in some ways it’s leading us to our very death. I realized that I was preaching to people as a coach about health, but I wasn’t certain that I was even BEING healthy myself.

Fast forward a year later and I am lacing up my Altra Lone Peaks 3.0 getting ready for my first 50-mile race. These became my first trail running shoes since I started running again. I hadn’t ran more than 400 meters in almost 4 years. Wait, I am lying, I did a 10k Ruck Run the year prior to prove to myself I was still mentally tough. It’s funny how all this comes full circle, because we ran constantly in Recon, and once I got out I just chose not to run as part of my fitness regime.

But this time around, I wasn’t looking to see if I was mentally tough. I was resolved, but I hadn’t ever been challenged in this kind of way. The last time I had done something even remotely close to this distance was back in 2013 when I ran the Recon Challenge, which consisted of a 2k open ocean fin with all your gear, a 24-mile ruck run, and had eleven combat skill oriented events throughout the course. Note, there was no 50 mile run in there.

My prep for the 50-mile race was only 6 weeks long. I had completed a sprint triathlon 3 weeks prior to the 50-miler. It was actually really fun. I also recorded a podcast with Lion Heart Radio about my training process leading up to it. But I still just had to get miles under my feet. I approached this with guidance from my buddy Rick, as he had just completed his first ever 200 mile race, along with additional help from my mentor/coach, Dennis.

We have the ability to push our bodies to places it has never been and that we have never imagine for it to go. If we stop listening to our bodies and resolve to push our limits, we can discover amazing things, as each new experience is just another opportunity to explore the undiscovered you!

Enduring Pain In Order To Succeed

3…2..1…GO!

And boom, I’ve started the clock that I can’t influence, because it doesn’t stop for anyone or anything. It just keeps going until I cross the finish line. It doesn’t care what my body feels like. I knew that I had 14 hours to complete 50 miles that was on an unmarked and unsupported course. You had to use whatever you had on your person to get from mile zero to mile 50.

If running a race like this is something that interests you, develop some map reading skills. There were 35 of us registered to run the race, 20 of them were doing 100 miles, and I was the only one doing 50 miles. The other 14 had either ran the shorter course or pulled out due to cut off times.

Honestly, the first 32 miles felt great. Yes, my feet hurt a bit, but nothing I hadn’t felt during training. And I won’t lie, I had no idea what time I wanted to finish. All I knew is that I wanted to complete it under the cut off time, to not die or get hurt, to remain present, and to have fun doing it. I was on that track, and I knew it.

Then the pain cave appeared. The last 18 miles dragged on and the suffering just kept increasing. This is where it goes back to why I wanted to do this, because I wasn’t sure that I could. That uncertainty left me addicted to this unexplainable pain that I was enduring in those last 18 miles.Call it masochism, but it made me happy, it was my way to unplug, and it was therapy for me mentally and physically to know that every step forward took me closer to this uncertain goal I had set.

With six miles remaining in the race, I knew that this was no longer about me. I had used up most of my internal motivation that helped me along the last 44 miles. I had set up some external motivation by raising money to help buy bikes for Christmas for kids under Project Motivate. I knew that if I was wanting to quit each footfall would remind me that I was delivering bikes to those kids. I used the motivation of the thought of letting those kids down to bring me to that finishing point. I wasn’t going to fail no matter what.

Motivation to Achieve Our Life’s Goals

This is a small look into my mind and what motivates me to keep waking up every morning, climbing that mountain of life that is never ending. It comes with lows and highs, sometimes with the lows lasting a lot longer, but it is all about how we process that low and turn it into a high by not wallowing in our trials. We let it build up our next effort; guiding accomplishments in life that we never thought were possible.

So why did I run 50 miles?

To have the ability to be present in an experience like this.

To be able to speak personally as a coach to those who want to tackle a goal bigger than they can imagine.

To be an example for those who have told themselves they can’t do something. Leading from the front is not always easy.

My why isn’t just a self-congratulatory personal victory, but a quest for the unknown experiences that we get to learn and grow from on a deeper level. I will continue to chase the impossible, till my last breath! I would love it if you joined me in 2018. Pick something you aren’t good at and develop a plan to get better at it, then challenge yourself to test that in the crucible of competition. It’s going to be a kick ass year!

#DIELIVING

Article originally posted on The SOflete Website here

It was written by George Briones III, Head of Human Performance

How To Stay Strong Through Injuries

January 18, 2018 by Dawn 1 Comment

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

December 29, 2017 by Dawn 4 Comments

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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Floating To Improve Mindset

December 18, 2017 by Dawn 4 Comments

I recently tried “floating” for the first time and it was a surreal experience. I highly recommend it for driven individuals and athletes.

What is floating?

Float therapy is a way to completely relax, and restore both your mind and body. You’re floating in an isolation tank, often called a sensory deprivation tank which is a lightless, soundproof tub filled with salt water at skin temperature.

What are the benefits?

Physical benefits include healing, and increased blood circulation, pain management, improved immune function, and muscle recovery. Mental benefits like stress reduction, improved creativity, and increased reaction time are common.

Check out my experience in the video below

For floating in San Diego, check out True Rest Float Spa

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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.

Take social media off of your phone, or sign out of it in the evenings
Put your damn phone away or turn it off for periods of time every day, and every week
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
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
Stay out of the gossip and negativity
Practice saying no, and simplify your life a bit
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
Spend some qt outdoors, always helps ease the mind
Get yourself to bed at a decent hour and turn off your electronics, do some non-CrossFit-related reading instead
Have some fun and relax with your favorite people throughout the week, doing something other than training or judging
Don’t watch any “behind the scenes,” games videos or “update shows”
Don’t make it even more stressful by talking about all that you can’t control
Limit the amount of caffeine you’re taking in, and spend some extra time unwinding
Be still, and quiet (with no technology or interruptions) for at least 10 minutes a day (pray, meditate or just let your mind wander)
Practice breathing and visualizations
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.

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

3 Quick Mental Prep Methods For Athletes

December 5, 2016 by Dawn 5 Comments

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.

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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