This one’s for athletes who want to get a jump-start on their next season. Let’s get your goals set for the next season!
This package includes 3 virtual 30-minute 1:1 sessions with me:
This package also includes a downloadable workbook. Upon purchase, client will be emailed to complete the booking process and sessions can be set up at a schedule that makes sense for both the client and the consultant.
As the new year approaches, athletes typically set ambitious goals for the upcoming season. Whether that is achieving personal bests, conquering new challenges, or maybe even starting something new, the journey begins with the end in mind. Athletes can gain an advantage by embracing the often-overlooked practice of reflection.
Reflective practice has a transformative impact on an athlete’s performance. This practice involves taking the time to introspectively examine past experiences, acknowledging successes, and learning from setbacks. It’s a crucial tool that serves as the foundation for effective goal setting – a guide for setting up a more focused, intentional, and successful journey in the year ahead.
One of the key benefits of reflective practice is heightened self-awareness. Athletes who regularly engage in reflection gain valuable insights by understanding their psychological landscape. From there, athletes can tailor their goals to align with their unique situation. This self-awareness becomes the compass guiding them through the peaks and valleys of their athletic endeavors.
Additionally, reflective practice serves as a potent antidote to burnout. Athletes often find themselves caught in a relentless pursuit of achievement, neglecting the importance of mental and emotional well-being. And rest. Reflective practice provides that intentional pause button—a chance to recalibrate, recharge, and recover with a refreshed perspective. By acknowledging the good, the great, and the not-so-great, athletes can set goals prioritizing sustainable growth and long-term success without the mental and physical exhaustion that leads to burnout.
Consider a runner who experienced a series of injuries during the previous season. Through reflective practice, they can pinpoint the contributing factors, such as overtraining or improper warm-up routines. With this knowledge, the athlete can set realistic goals for the new year, incorporating injury prevention strategies and gradually building up their training intensity. This approach not only enhances performance but can potentially minimize the risk of setbacks. (And maybe a plan to incorporate mental training routines for when they’re unable to run.)
Reflective practice cultivates resilience—a crucial quality for athletes navigating the unpredictableness of competition. By overcoming past challenges (and acknowledging them!), athletes develop a deeper confidence base that propels them forward. This resilience can help shield them from self-doubt, setbacks, and external pressures, ensuring they stay on course to achieve their goals.
To integrate reflective practice into your goal-setting process, start a reflective journal. Regularly document your training sessions, competitions, and emotions associated with each experience. Ask yourself what worked well, what could be improved, and what lessons you can extract.
The road to successful goal-setting in the new year begins not with a sprint but with a reflective jog down memory lane. Athletes who invest time in introspection and self-analysis gain a competitive advantage by setting goals grounded in self-awareness. May this new year bring not just accomplishments, but also new wisdom gained through the power of reflective practice.
We’re diving into the high-octane world of mental skills, where the secret sauce isn’t just physical – it’s all in your head!
I’m your coach on this journey, aiming to break down the essentials without drowning you in unnecessary hype. From shredding slopes to bowl dropping, let’s explore the foundational mental skills that can transform you into a psychological dynamo. Ready to delve into the crucial world of mental skills that can elevate your game to the next level? Here are 5 types of mental skills to master your sport:
In the realm of extreme sports, mastering your mental skills isn’t just a game-changer; it’s the key to unlocking a whole new level of epic. Keep it weird!
We’re all coming up on this frantic messaging regarding the END OF THE YEAR, and look, I know it’s A LOT. But I also find something refreshing about January 1 and this mindset shift and ability to wipe the slate clean and start anew. That’s not to say you can’t start making moves now to make New Year’s Day… well, make sense. At the VERY least, can you get Day One opened on your advent calendar? 😉
Here are a few articles that I’ve bookmarked for when you feel yourself inching toward this refresh:
When the last thing you want to do is exercise {gift article share, NYT}
Your attention didn’t collapse … it was stolen {The Guardian}
How can I stick to my golf goals {Ask Bonnie, LPGA} – for my golfers! Next season may seem far away now, but the time for golf goals is now. 😊
How to build confidence when you feel that you’re out of your league {Fast Company}
What to look for in a running coach {via Colorado Mountain Living & Running substack} – I’d argue that many of these items are applicable to finding a mental skills coach, too!
Welcome to Weird Wednesday – where I highlight the awesomely weird in the world of sports!
Ladies and gentlemen, step right up! It’s another Weird Wednesday, and today I’m diving elbow-deep into the weird world of arm wrestling. This isn’t your grandmother’s game of “Mercy” in the schoolyard. Arm wrestling isn’t just about who has the strongest arm. It’s a battle of brawn AND brain. As with any sport, your mental game can be the difference between winning and losing. Arm wrestlers have to stay focused, calm, and outsmart their opponents.
Guns & Poses: Hooked, Lined, and Stinker
In the world of arm wrestling, there’s no shortage of strength and strategy. The goal, it seems, isn’t just to slam your opponent’s hand into the table, but there also is a bit of style to it. Take the “Top Roll” where you twist your opponent’s wrist like you’re opening a stubborn jar of pickles. Then there’s the “Hook,” where it looks like two giant crabs are arm-wrestling instead of humans. Here are some other strategic moves I found:
Weird Flex
Arm wrestling has generally accepted rules and guidelines that are followed by various arm wrestling organizations and events. These rules are often similar across different competitions and are designed to ensure fairness and safety.
Arm wrestling matches take place on what’s called “The Table.” It’s like a wrestling ring for your upper limbs and Popeye forearms. The sport of arm wrestling has a formal set of rules and regulations that is as complex as any other professional sport. These rules govern everything from the positioning of the arms and hands to the use of specific equipment like the tables, elbow pads, and grip aids. Additionally, there are strict rules about the behavior and conduct of the competitors, including how they grip, where their shoulders and elbows must be, and how fouls are determined. In gameplay, there is also a set of referees who enforce these rules.
Here are the basic rules of arm wrestling:
It’s important to note that arm wrestling can be physically demanding and should be practiced with proper technique to avoid injury. Additionally, rules and regulations can vary in different arm wrestling organizations. Two of the major professional leagues include the World Armwrestling League (WAL) and the Ultimate Armwrestling League (UAL).
Fun Fact: In competitive arm wrestling, there are separate rankings and competitions for left-handed and right-handed arm wrestlers!
At Arms Length: The Legends of the Arm-Wrestling Arena
Arm wrestling has its own celebrities, like Devon “No Limits” Larratt and Travis “The Beast” Bagent, well-known in the sport for their achievements and rivalries. Legends like Denise Wattles and Sarah Backman (known as the “Queen of Arms”). Wattles is a highly accomplished arm wrestler from the United States. She’s known for her impressive strength and technique and has achieved numerous titles and records in arm wrestling competitions. Backman is a former professional arm wrestler from Sweden who has won numerous championships and is one of the most prominent female arm wrestlers in the world.
These female athletes have contributed significantly to the sport of arm wrestling and have their own dedicated fan bases. They’re proof that arm wrestling isn’t just a man’s game, and women can excel in the sport as well. But since we mentioned the men, they have their own legends, including John “The Pulling John” Brzenk, Travis “The Beast” Bagent, and Devon “No Limits” Larratt.
Elbow… Grease?
Let us not forget this 80s classic
I love movies like this that display more than just the turmoil of sport – athletes, all of us, are complicated characters.
Muscles and Mind Games
“Arm wrestling taught me that you can either be strong or smart – or you can be both and dominate the table.”
Mental training is a crucial aspect of arm wrestling, just as it is in any competitive sport. Here are five mental training tips for arm wrestlers to help improve performance:
1. Visualization: Use visualization techniques to mentally rehearse your arm wrestling matches. Imagine yourself successfully executing your strategies and techniques. This mental imagery can boost your confidence and prepare you for various scenarios.
2. Focus on Breathing: Controlled breathing is key to staying calm and composed during a match. Focus on deep, rhythmic breaths to maintain your composure and reduce anxiety. Controlled breathing can also help you stay relaxed and use your strength effectively.
3. Develop a Routine: Establish a pre-match routine to get into the right mental state. This could involve listening to music, a specific warm-up routine, or other rituals that help you feel mentally prepared and focused.
4. Positive Self-Talk: Monitor your self-talk and ensure it’s positive and encouraging. Replace self-doubt with affirmations of your skills and capabilities. Building mental resilience through positive self-talk can help you maintain confidence, even when facing a tough opponent.
5. Mindfulness Training: Work on developing mindfulness skills through daily practice. Mindfulness training, like meditation, can help you stay present and focused during matches and effectively manage stress responses.
Keep your friends close, but your competitors closer – you never know when you’ll need to surprise twist your way to victory!
Arm wrestling: a sport that combines brute strength, strategy, and a dash of theatrics to create a spectacle that’s not to be missed. Whether you’re in it for the entertainment, the muscle, or the pure spectacle of it all, arm wrestling is there to flex its weirdness right in your face, and it’s not to be underestimated.
There are varied positive outcomes of enhancing your confidence in sport – which can directly contribute to an athlete’s performance and overall experience:
It’s important to note that while confidence can have positive outcomes, excessive overconfidence can lead to complacency and poor decision-making. Striking the right balance is crucial for optimal performance and development in sports.
Welcome to Weird Wednesday – where I highlight the awesomely weird in the weird world of sports!
I have become obsessed with learning more about the sport of competitive eating, thanks to the book “Raw Dog” which introduces readers to the awe of the sport (alongside a written travel journey/history of the hot dog).
Are you ready to embark on a journey to the world of sports where hunger is the ultimate adversary, and gluttony is the name of the game? Welcome to the weird universe of competitive food eating! 🌭🏆
No Guts No Glory
In the realm of sports, competitive food eating stands as a stomach-churning anomaly (admittedly, it’s *really* hard to watch videos of people eating). I wondered: what drives competitive eaters to push the boundaries of gastronomic endurance?
Joey Chestnut, a legend in this field, devoured 76 (SEVENTY-SIX!) hot dogs in 10 minutes. It’s got to be more than just really liking to eat, right?
Competitive eaters often take on a diverse range of food challenges to showcase their eating skills. While specific events and challenges can vary, some of the foods and challenges competitive eaters have tackled may include: Hamburgers, pizza, wings, tacos, ice cream, spicy foods (featuring extremely spicy foods, such as hot peppers, hot sauces, or curries), pasta, and desserts.
There is also a professional league that oversees many of the aforementioned food showcases: Major League Eating. Pick your fighter eater.
More Than Just a Stomach
Competitive food eating is a sport that defies conventional expectations.
Michelle Lesco, hot dogs, gyoza, rib meat: “Competitive eating is a mental game. You have to stay focused, block out distractions, and stay true to your strategy.”
Beyond the apparent spectacle of devouring massive quantities of food, it delves into the realms of discipline, strategy, and athletic preparation. Competitive eaters are not merely eating enthusiasts; they are dedicated athletes. They engage in intensive training routines, which include refining their technique, mastering the art of portion control, and undertaking jaw-strengthening exercises. Yet, it’s not just physical prowess that sets them apart; it’s their mental fortitude. These athletes enter each competition with a game plan, meticulously calculating the optimal approach to conquer their opponents. They cultivate the mental abilities to navigate discomfort and fatigue, thereby turning what may appear as an indulgent pursuit into a well-balanced fusion of physical strength and mental fortitude. Competitive food eating is a multifaceted sport that demands much more than a stomach—it demands dedication, preparation, and an unwavering appetite for victory.
The Digestion Dilemma
Of course, all that eating comes with a price. Competitive eaters often face the aftermath of their epic feasts with a mix of satisfaction and digestive distress.
Hot Wings competitor, anonymous: “It’s a battle on both ends… You’ve got to have a strong stomach and nerves of steel. Let’s just say, my bathroom knows me pretty well after a competition.”
(My reader, I am sorry.)
In the competitive food-eating arena, triumph is often followed by the less glamorous side of the sport—the digestion dilemma. Consuming massive quantities of food in a short span can challenge even the most robust stomachs. Competitors must carefully manage post-competition discomfort and, occasionally, digestive distress. It’s a reminder that beyond the spectacle, these athletes endure physical strains and face genuine health concerns. Competitive food eaters diligently work to strike a balance between their passion for the sport and the well-being of their bodies, making it a sport that demands not only mental fortitude but also responsible self-care.
The Heart, Mind & Stomach of a Champion
In the world of competitive food eating, champions are crowned based on their ability to consume colossal amounts of food in record time. But beyond the sheer gluttony, there’s a camaraderie among competitors and a sense of pushing the limits that binds them together.
Whether you’re an aspiring competitive eater or just a curious spectator, competitive eating can be physically demanding and mentally taxing. Train your mind to recognize discomfort and fatigue by setting mental resilience goals during practice sessions.
“The sport of competitive eating is as much, if not more, mental, as it is physical” – the “Black Widow” of Competitive Eating, Sonya Thomas.
Sonya points to nervousness or lack of focus as potential impacts on her performance, particularly when she needs to be attuned to the “speed of swallow.” Here are a few tips to address the specific mental challenges and strategies relevant to competitive food eating, that might help YOU excel in this unconventional sport:
Who knew that a sport involving hotdogs and pies could leave us all so hungry for more? 🌭🥧😂
Competitive food-eating competitions are a spectacle like no other. Whether it’s the iconic Nathan’s Hot Dog Eating Contest on the Fourth of July or a local chili challenge, crowds are hungry for entertainment and incredible eating displays.
Over on Insta, I’ve been asked for some recommendations on how to work on your mental game this summer in the off-season. Sure, the sun is shining, and the water is calling, but that doesn’t mean your mental game can’t catch some much-deserved attention. Gear up!
Summer doesn’t have to mean an end to training – just a shift in focus, my thrill-seeking comrades. Remember, the real victory is in conquering your fears, embracing your passion, and soaring to new heights—both on and off the playing field. And remember, HAVE FUN.
Catch you on the flip side.
My coaching services include helping athletes with managing burnout. Burnout has been at the forefront of my work since undergrad – when I looked at the burnout rates specific to sport organizations themselves. Complemented by my master’s work in sport psychology (and my thesis research on athlete burnout in DIY/alternative sport spaces), I can focus on this work with my clients.
So, why does burnout happen to some of us and not everyone (not even if we’re on the same team)? And how can we, as athletes, recover from it?
Athletes are known for their commitment and dedication to their sport. However, this level of dedication can also lead to burnout, which can negatively impact their performance and overall well-being. Burnout is a state of physical and emotional exhaustion that results from prolonged stress and can manifest as reduced motivation, fatigue, and feelings of detachment. In order to prevent burnout and maintain peak performance, athletes can benefit from a routine that focuses on managing stress, promoting self-care, and building resilience.
Preventing burnout is essential for athletes to maintain optimal performance and overall well-being. Make sure that you have a training plan that focuses on managing stress, promoting self-care, building resilience, developing a support network, and embracing recovery, athletes can prevent burnout and achieve their goals in a sustainable way.
Want to check in on your current burnout rate? PN has a quick assessment.
As athletes, we know that physical training is important, but what about mental training?
The power of imagery is an often overlooked skill, but it can be a game-changer when it comes to boosting performance and confidence. Here are some tips to help you harness the power of imagery:
Close your eyes, picture yourself kicking ass 🍑, and get ready to crush the competition.