MIND

FLOW
E B O O K
INTRO

I am so excited to present this book to topics so you may notice crossover

you. (growth mindset is a big theme). Some are
tips, some are techniques and some are
It is a compilation of the top 100 entries
just things to consider. Some will require
(so far!) in a weekly MindFlow email I’ve
honest self-reflection. At the end of
sent over the past few years. The purpose some entries, there are suggestions (i.e.
of these emails is to add value to the lives homework) to challenge you to implement
of our customers. Cerus Performance is a certain topic.
dedicated to helping people live optimally
- mentally and physically. This book is designed to read a little at a
time - even one a day to set your day off
First, I want you to know that I am not
right!
a therapist! I am deeply interested
in mindset and motivation and have Not everything will resonate with you.
researched and used many techniques to Highlight the things that do and choose to
get ahead in my own sports, career and incorporate one thing at a time.
relationships. As a gym owner and coach,
If even one of these entries inspires
I’ve also advised clients when they have
you, gives you a new perspective or a
goals and/or can’t seem to reach them.
technique to improve your life, I am a
Our mind is our most powerful tool! happy camper!

When I began writing MindFlow, it was Pumping out a new mindset topic
focused on how mindset relates to each week has been educational and
athletics, so you will read some entries enlightening. I hope you enjoy!
that specifically talk to sport. Over time,
however, it’s morphed into all aspects of
life - career, relationships, etc.

This e-book is grouped into categories

where the subject matter is similar, but
there are a lot of similarities with mindset
TABLE OF
CONTENTS

Concepts: Research-backed ideas to consider 06

• Are You Aroused?
• The Flow State
• The Four Cs
• Locus of Control
• The Pareto Principle
• Overcoming Self-Sabotage - The R.A.C.E. Method

Confidence 12
• “You’ve Got to Be More Confident”
• How to Improve Self-Confidence
• Building Confidence
• Overcoming Imposter Syndrome
• The Power of Yes

Goals 16
• Three Types of Goals
• Define Your Own Success
• Got a Goal? Get a System!
• Say No in Order to Reach Your Goals

Growth Mindset 20
• A Growth Mindset
• The Power of Regret
• Reduce Stress with a Growth Mindset
• The Power of “Yet”

Manifestation 24
• Put it Out in the Universe
• Visioning…What Could Go Right and Wrong
• Be Your Future Self
Mental Toughness 27
• Got Mental Toughness?
• The Power of Persistence
• Work Ethic
• Mental Skills of Successful Athletes
• Overcoming Lack of Motivation
• Struggle to Succeed
• Turn Adversity into Opportunity
• Don’t Be “Most People”

Pitfalls 35
• The “Sport is Life” Mentality
• The Pitfalls of Perfectionism
• Types of Negative Thinking
• Tips for Squashing Negative Thinking
• Getting in Your Own Way
• Don’t Worry!
• Unrealistic Expectations
• The Perils of Overthinking
• Are You Your Own Worst Enemy?
• Self-imposed Limitations
• Restrictive Thinking

Self-Talk 46
• Self-Talk
• Your Personal Mantra
• Change YOUR Narrative
• Positive Affirmations
• Hear That? It’s Your Inner Voice
• Change Your Life with Affirmations
• Get These Words Out of Your Vocabulary

Self-Awareness 53
• Self-Awareness
• Body Language
• Humility
• Negative Thinking
• Alone Time
• Vulnerability
• What are you willing to give up?
• Self-Awareness and Self-Acceptance
• Show Up for Yourself
• Boost Your Mood
• Are you Self-Conscious?

Self-Care 55
• Self-Care and Managing Stress
• Want to be Better? Take Time Off!

Setbacks 58
• Embracing Failure
• Focus on the Present
• Grief and Training
• Know When to Let Go

Short and Potent 63

• Gaining and Losing
• Celebrate Others Successes
• Give Yourself Credit
• Half Full or Half Empty?
• Celebrate the Process
• ASimple Tip
• Inspiration, Not Comparison
• The Long Game
• Change…It’s Happening

Success 68
• Want the Secret to Becoming an Overnight Success?
• Personality Traits that Lead to Success
• Don’t be Most People
• Redefining Success
Techniques 73
• Reinforcement Through Repetition
• Anchoring
• Win Today
• Gratitude and Performance
• Meditation for Performance
• Easy Breathy
• Reflection
• Pre-performance Routines
• Journaling for Performance
• Your Personal Mission Statement
• Get Organized and Improve Your Performance
• Binaural Beats for Stress Reduction
• Do You Have a Personal Brand?
• Music for Performance

The Present 86
• Focus on the Present
• How to be More Present
• Be A.G.G.R.E.S.S.I.V.E.
• No Regrets

Types of Mindsets 90
• The Abundance Mindset - There’s Enough for Everyone
• Choose to be Challenge
• Gain Control with The Choice Mindset
• The Exploratory Mindset
CONCEPTS
 ARE YOU AROUSED?
Not THAT type of arousal! I’m referring to the emotion you feel when faced with a challenge or
competition.

The right amount of arousal is key for performance, but too little or too much can spell disaster.
I’ve seen amazingly talented athletes get so nervous that they can’t effectively perform what they
are so gifted at in competition. On the flip side, I was one of those athletes that was so relaxed
that I didn’t really find that next gear in competition. Both can be detrimental to success.

Take a look at the diagram below. When arousal is low, so is performance. It’s that feeling of being
flat. But, performance is negatively affected when arousal is ultra-high (think fight or flight state).
You need that perfect amount - the right balance between indifferent and nervous.

High

Optimal
Arousal

Performance
Under Ouer
Arousal Arousal

Low
Low High
Arousal

Figur 1. Inverted U Hypothesis

Note. From Anxiety in Karate, by L. M c Connel-Brown. 1994. Copynight 2009. Retrieved from
http://www.goju.com.au/graph1.gif.Reprinted with permission.

So, what to do with high arousal? While every person responds to different techniques, breathing
exercises, mellow music, visualization and self-talk can work.

Too little arousal? Making yourself “big” (body language), upbeat music and again, self-talk and
visualization may do the trick for you.

The goal is not to experience either intense emotion or extreme calmness. You want just the right
amount of excitement and “butterflies.

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 THE FLOW STATE
You’ve undoubtedly heard of that elusive state in athletics called “Flow.” Flow is defined in this
article as a special psychological state of total absorption in a task. When in flow, athletes are fully
focused on what they are doing, and this heightened attention is associated with several positive
factors. Accompanying a focused mindset are things such as knowing exactly what one is going to
do and how one is doing, having a sense of oneness with the task being performed, and feeling in
control of one’s performance.

When in Flow, the athlete doesn’t worry about failure. They are absorbed in what they are doing
and the experience is rewarding.

There are nine dimensions of Flow as defined by Mihaly Csikszentmihalyi who developed the flow
concept in the 1970s.

1 Challenge-skill balance. The athlete truly believes they have the skills to meet the
challenge. This is the most important aspect of Flow.
2 Action-awareness merging. It’s a feeling of being one with the task. This brings a sense of
peace and harmony.
3 Clear goals. This is knowing exactly what you have to do. This clarity happens on a
moment-by-moment basis.
4 Unambiguous feedback. This is the processing of how performance is progressing in
relation to the goals.

5 Concentration on task. You are totally connected to the task. You are in the present.
6 Sense of control. Here, you have total confidence. You are empowered. There is no fear
of failure.
7 Loss of self-consciousness. In this dimension, there is no care about what others think of
you.
8 Time transformation. This dimension is highly personal. Some feel like time stops, and
others feel it moves slowly or speeds up. Basically, you lose track of time.
9 Autotelic experience. This is the rewarding nature of flow.

Sounds AMAZING, right?! It’s not easy to experience flow, but things like preparation, enjoying
what you do, having goals, concentration and confidence all contribute to the flow state. Yes, it
comes down to hard work and mindset.

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 THE FOUR CS

Mental toughness is a hot topic in sports psychology. And mental toughness can be applied to
many areas of life. Psychologist Peter Clough has developed four important traits of mental
toughness, “The Four Cs.”

So, what are they?

Confidence

believing in yourself and knowing that you will reach your goals. It also
encompasses not giving up when things are tough or don’t go as planned. How do
you gain confidence? Many believe it comes down to discipline and training.

Challenges

these are hard things. A challenge does not deter a mentally-tough person. They
acknowledge that challenges teach us a lesson. If challenges put you off, flip your
thinking and view them as an opportunity to grow.

Control

there is much we can and cannot control. This element is related to confidence. You
DO have control over your attitude and actions. Knowing this, you can persevere
when you are thrown a curveball.

Commitment

doing what it takes. Someone who is committed keeps on going, despite their
critics, setbacks and even failures. Eventually, commitment leads to success.

Ask yourself, are you lacking in any of the 4 C’s? If so, how can you overcome them to be more
mentally tough?

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 LOCUS OF CONTROL
I was recently introduced to a psychological concept called “locus of control.” Psychologist Julian
Rotter created it, and, in a nutshell, it refers to how strongly people believe they control the
situations and experiences that affect their lives.
Locus of control centers on two factors - internal vs. external.
People with a high INTERNAL locus of control believe they have much control over the outcomes in
their lives. They are more likely to take responsibility for their behavior and realize they contribute
to their destiny.
Conversely, a person with a high EXTERNAL locus of control believes outcomes result from
external influences, like God or luck. They have an “it is what it is” attitude and believe their
behaviors have nothing to do with what happens to them.
If you believe you hold the keys to your fate (internal), you are more likely to change your situation
when needed. On the other hand, you may be less likely to work toward change if you think the
outcome is out of your hands (external).
It’s important to realize that the locus of control is a continuum. No one has a 100% external or
internal locus of control. In reality, it’s important to live somewhere between the two extremes -
you believe you have a lot of influence over outcomes in your life, but you also understand there
are things you cannot control.

Here are two examples related to athletes

While you can control your training, you can’t control if you have a bad call from a judge in a
competition.

While you can control your nutrition, sleep and recovery, you can’t control an injury due to an
accident.

The lesson is this: take charge of what you can control - there is a lot. But, also understand
there are forces outside your control and come to terms with those.

It’s harmful to believe everything is up to fate (God, luck, or energy in the universe). Realize
that you play a big role in “fate” as the architect of your destiny.

As with most things in life, BALANCE in the locus of control continuum is important.

Here’s to living somewhere in the middle!

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 THE “PARETO PRINCIPLE”
In researching mindset techniques, I discovered something interesting called the “Pareto Principle.
In the late 1800s/early 1900s, Italian economist Vilfredo Pareto discovered what we commonly
refer to as the 80/20 rule when he observed that approximately 80% of the land in Italy was
owned by 20% of the population.
In looking at other areas of life, he found most followed this same 80/20 pattern, concluding that
roughly 80% of outputs come from just 20% of inputs.
So what does that mean for you?
We often imagine a goal to be a lot more complicated than it is. So, to make it more manageable,
think of what 20% of your actions would create 80% of the results.
A lot can be achieved with less effort than we expect.

OVERCOMING SELF-SABOTAGE
THE R.A.C.E. METHOD
The intense training athletes perform is only part of the equation - much of success relies on
a strong mindset and not playing into self-sabotage. Self-sabotage can look like doubt, high
expectations, negative self-talk, defeatism, perfectionism and more. It is absolutely necessary to
calm your mind and trust your training and preparation.
I recently came across an article outlining how to manage your emotions with the R.A.C.E. Method.

R - Relentless C - Clear
You must be relentless about your ability and desire You have to clear the reason why the sabotaging
to change automatic thoughts that seemingly are happened. Once these beliefs get embedded in
out of your control. Remember that they are actually your inner mind programming, you must devise a
IN your control. counter-belief that will dissolve it.

A - Awareness E - Emotional Mastery

The negative mind is destructive to your Thoughts and emotions are a lifetime occurrence.
performance. Be hyper-aware of this negativity so If you feel bad, you think bad. Become a master of
that you can stop it. your emotions.

Remember:
Thoughts >> Emotions >> Feelings >>
Performance/Action.

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CONFIDENCE
 YOU’VE GOT TO BE MORE
CONFIDENT

Easier said than done, right? Below are some considerations so that you can be your most
confident self.

Stop comparing yourself to others. You can make the choice not to get caught up in what
everyone else is doing. You are a unique individual with your own talents.

Let go of the fear of failure. Everyone fails. And, there are lessons in failure. Fear causes you
to hold back. The worst scenario is not to try. Trying is brave.

Don’t hold back. Trust your hard work and abilities.

Focus on the process, not the outcome. Trust the process. Enjoy the process.

Don’t try to be perfect. No one is. Social media is a highlights reel. Know you don’t have to be
perfect to be your best.

HOW TO IMPROVE
SELF-CONFIDENCE
Self-confidence can be the difference between success and failure. And it’s normal for levels of
confidence to fluctuate. But, being confident most of the time is beneficial and can be learned.
Here are a few tips to consider

1 Realize that you have people who believe in you. This could be a significant other, workout
partners, coaches, etc.

2 Practice positivity. When you identify negative thoughts, flip them to positive ones. There’s
that positive self-talk again!
1
3 Control what you can control. For example, you can’t control equipment malfunctions or
weather, but you can stay off social media if it makes you feel insecure to watch what your
competitors are doing. You can eat right and get ample sleep.
4 Mentally prepare. Whether it’s visualization, meditation, self-talk or other techniques, spend
time with your brain.

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 5 Reflect on past experiences. Realize what lessons you’ve learned and apply them. Recall
when you’ve done well and get in that zone again.
6 Don’t be too harsh on yourself. No one has stellar performances 100% of the time.
7 Believe that “it” can be done. Whatever your goal, believe that you’ve worked to make it
happen.

Confidence is about being resilient through times of pressure and stress. For some, this takes
more work, but we all have it in us.

BUILDING CONFIDENCE
Confidence is a huge part of success. Confident people take risks, practice, and regularly envision
their success. Does low confidence sometimes get in your way? Read on for tips on becoming
more able to believe in yourself.

First, tell yourself that you’re awesome. This is as simple as looking in the mirror and starting
affirmations. Your internal voice is powerful. If you tell yourself that you are not good enough,
smart enough, talented enough, etc., you will start to believe that. Challenge your negative
thoughts by flipping them.

Practice. It could be public speaking, or a sport, or any other challenge - putting in the time to
hone your skills builds confidence. It won’t just happen magically. You better work!

Practice harder than you play. By this, I mean practice in slightly more difficult environments
than you expect. One example is when tennis players use smaller than regulation balls to improve
hand-eye coordination. What can you do to make tasks easier because you practiced something
more difficult?

Envisioning is a powerful tactic that can build confidence. Imagine the perfect performance.
The perfect presentation. Whatever task or event may have you feeling insecure. Visualize YOUR
success!

Get uncomfortable. You will face challenges your entire life, so don’t avoid them. Don’t remove
risk from your life. Embrace it. You will learn a lesson each time. So, challenge yourself.

Surround yourself with amazing people. If you’re not always the best or the smartest in a room,
you have something more to strive for. And their success can be infectious.

Bottom line: we can do many things to improve our confidence. Use these tips next time you feel
less than stellar about your abilities.

May your confidence soar!

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 OVERCOME IMPOSTER SYNDROME
Imposter syndrome makes you doubt your abilities. And, my friend, it is real! I was once asked to
speak at a professional event about managing a team. My initial thoughts were:
• Why me?

• My team isn’t perfect.

• Holy crap! I’m presenting in front of people I admire.

What the heck will they learn from ME?

The term “impostor syndrome” was coined in 1978 by two American psychologists, Pauline Clance
and Suzanne Imes and, in a nutshell, it’s self-doubt. It can rear its head in professional, social and
athletic settings.

You may feel like a fraud. You may feel that all your accomplishments were “luck.” Or maybe you
don’t belong.

Even the most successful people have felt imposter syndrome. Michelle Obama has spoken and
written about how, as a young woman, she used to lie awake at night asking herself: Am I too
loud? Too much? Dreaming too big? “Eventually, I just got tired of always worrying what everyone
else thought of me,” she said. “So I decided not to listen.”

If this is something that you have struggled with, there are some tactics to help you overcome

• Make a list of all the reasons why you are qualified and valuable.
• Visualize your success.
• Talk to someone who may have felt the same way.
• Remind yourself what you’re good at.
• Let go of your inner perfectionist.
• Decide to be confident. Confidence is a choice.

What you say to yourself can change the way you see yourself, increasing your confidence. So,
identify negative self-talk and look at the situation differently.

In my personal example above, I had to objectively look at the situation and realize that I wouldn’t
have been asked to be a speaker if they didn’t think I had value to share. So, I prepared, practiced
positive self-talk and crushed it!

Silence that inner critic and thrive!

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GOALS
 THREE TYPES OF GOALS
Many people focus on one type of goal...the end result they hope to achieve. But, it is
important to realize that there are three types of goals, all of which are important to have
to reach the big one.

Outcome goals

The outcome - the result of THIS. Basically, the end goal…but how do you get there? For
example, I will win the 5K race.

Performance goals

What you are doing to DO. This is usually based on past performance. How will you change
and improve? For example, I will improve my 5K time by one minute.

Process goals

This relates to the actions you will take in the long game to accomplish all of the above.
This one is most helpful in training. For example, the training plan you will use to meet the
performance goals (200, 400, 800 m repeats, mobility work, running technique work, etc).
If you neglect performance and process goals, you neglect to have a plan. The old saying
goes, “a goal without a plan is just a wish!”

Plus, it’s very satisfying to meet performance and process goals. Even if you don’t win the
5K, you still see the progress you’ve made in improving your 5K time and sticking to the
process.

DEFINE YOUR OWN SUCCESS

Society has a certain way of defining success. Think of the “American Dream” and visions of a
house with a white picket fence, a few kids, a dog and material things/money in the bank comes to
mind. In athletics, it’s being at the top, enjoying fame and fortune. In business, it’s lots of money,
even sacrificing relationships to get there.
The above doesn’t necessarily come with true fulfillment. What if you aren’t on board for that type
of success but have different aspirations of your own? That’s 100% great!

Success means different things to different people. For instance, someone may define success as
being able to travel each year and being a good friend. Others may define it as being a fantastic

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parent and retiring early. And others may define it as being as healthy as possible and living a long
life surrounded by people they love. The possibilities are endless…and very personal.
To be truly successful, you must define what success means to YOU. This can be “what legacy do
you want to leave?” and “what will make you truly happy?”

To be truly successful you must:

• Define what personal success means.
• Make a plan. Write down all the specific steps to get to your end goals.
• Put those steps into play.
• Forget about what other people think. Ignore the naysayers.
• Along the way, redefine. What was important to you years ago may be different today.
• Don’t give up. Achieve success on YOUR terms.

GOT A GOAL? GET A SYSTEM!

Have you set some goals that you’ve never attained? It’s OK to admit…it happens to all of us.
Why do you think it wasn’t achieved? Most likely, it wasn’t for lack of passion. Perhaps you failed to
build a system to reach your goal.

Goals are good for setting a direction but

systems are best for making progress.
James Clear, Atomic Habits
Say, for example, your goal is to qualify for an elite fitness event. What SYSTEM will get you there?
Your system will be the daily steps - training program, weakness training, nutrition, recovery plan
- that will get you to the goal.
Systems introduce structure and serve as a road map. Otherwise, you may keep doing the same
thing you’ve always done. Systems eliminate the guesswork about what you must do to achieve
what you want.
The main emphasis of your system will focus on skill and creating life-long change. Imagine
someone declaring that they will lose 50 pounds, but they haven’t determined what they will eat, if
they will exercise, etc. It just ain’t gonna happen!
The secret to building an effective system is incorporating small, consistent wins into your life.
You must try and win each day. You can think about systems as habits.

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 In determining your system, be specific…drill down to determine what tasks and habits will
contribute to your goal. Write them down and do them CONSISTENTLY!
Also, dig into your “why.” In the example above, ask yourself, “why do I want to qualify for
this event?”
Check-in with yourself weekly (or even daily) and audit your efforts - did you do what it
takes to succeed?
Lastly, constantly review your system and pivot if necessary.
Here’s to achieving your goals with well-thought-out systems!

SAY NO IN ORDER TO
REACH YOUR GOALS
Do you often say “yes” to things you don’t want to do? Are they often situations that don’t serve
you in reaching your goals? Do you sometimes feel like everyone wants a piece of you?
If so, learn to say “no.”
Saying “no” does not mean that you’re selfish. It’s about setting boundaries and limits to meet
your goals more efficiently. Saying “no” can give you more time to focus on yourself and your
priorities.
Saying “no” can mean valuing yourself and working towards your own success. It can be a tough
decision to say “no,” but it can give you a sense of balance and priority.
Of course, there are times you must say “yes,” but often there are tasks, social engagements,
meetings and other demands that are time suckers. If these things tax you mentally or physically
and take you away from achieving your goals, you may want to say “no.”
This is a skill that I have had to develop. I have the tendency to say “yes” without thinking and
it became necessary for me to slow down and think before answering. Learning to say “no” has
given me more peace and calm.

It’s important to point out that in saying “no,” you shouldn’t feel guilty. You shouldn’t feel like you
are responsible for others. And you shouldn’t worry about what others think.

Boundaries are a good thing.

It can take practice but the more you do it, the easier it becomes.

And a final note: as with most things, this is all about balance. Don’t say “yes” or say “no” to
everything. Pick and choose your battles and what you want to commit to. If you have a sinking
feeling when someone asks you to do something because you know you don’t have time or it will
detract from you moving forward, just say “NO!”

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GROWTH
MINDSET
 A GROWTH MINDSET
I am sure you’ve heard the term “growth mindset” in both the professional and athletic worlds.
Well, what does it mean?

According to Carol S. Dweck, Professor of Psychology at Stanford University and author of Mindset:
The New Psychology of Success, “in a growth mindset, people believe that their most basic abilities
can be developed through dedication and hard work—brains and talent are just the starting point.
This view creates a love of learning and a resilience that is essential for great accomplishment.”
People with a growth mindset know that the very best people (think Toomey, Fraser, Jordan,
Woods) didn’t get there on talent alone but with effort, practice, and instruction. Never relying
solely on their talent, they constantly stretched themselves, analyzed their performance, and
tackled their weaknesses.
Research shows that a growth mindset creates a healthier attitude toward practice, a yearning
for feedback, and a better ability to deal with setbacks. This all contributes to significantly better
performance over time.

There are some rules to a growth mindset

1 Learn, learn, learn! You MUST have a thirst for learning.

2 Work with passion and dedication—effort is the key. Push past negative emotions and
crises.
3 Embrace your mistakes and confront your deficiencies. You will have challenges and
obstacles along the way. Recognize that these help you grow.

A growth mindset will allow you

to dream big and push past
boundaries.

Challenge yourself to grow!

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 THE POWER OF REGRET
I’ve written about the power of regret. I stated that it was one of the worst emotions and leads to
thoughts of “would coulda shoulda,” wishing you would have done things differently.

I gave some tactics to avoid regret, like asking yourself, “am I doing everything I can to achieve my
goal?” And, if you ARE doing everything, you can look back, even if unsuccessful, without regret.

Well, I read a book recently called “The Power of Regret: How Looking Back Moves Us Forward” by
Daniel Pink. And in it, he discusses how regret is a fundamental part of our lives and is necessary
to grow.

If you have regret and you reflect on that regret, it can inform future behaviors and decisions
for the better. It can also allow you to perform better and deepen your sense of meaning and
purpose.

Our society seems to try and avoid regret. We have a “no regrets” attitude. However, Pink argues
that we can transform our regrets into a positive force for working smarter and living better.

So, maybe we shouldn’t avoid regret after all.

Think back and identify things in your life that you regret.
What would you do differently next time?

Sounds like a growth mindset to me!

REDUCE STRESS WITH A

GROWTH MINDSET
In these Mind Flow entries, I frequently talk about the growth mindset. In case you don’t
remember, the growth mindset is the belief that challenges are opportunities to improve; they are
not threats. Simply put: you are not afraid to fail because you know you will learn something.

Adopting and embracing a growth mindset can also allow you to live with less stress.

Stress can be defined as a state of worry or mental tension caused by a difficult situation. It is a
natural human response that pushes us to address challenges and threats. But too much stress
isn’t good. It can even disrupt the body’s cortisol balance (the stress hormone) and suppress the
immune system.

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If you adopt a growth mindset, you assume your skills are not fixed but can be improved. You
realize that you can acquire new abilities and strengthen your existing skills. This allows you to
steer your thoughts away from the negative and towards the positive. And, in turn, you even
become more resilient.
In a growth mindset, you don’t worry much about challenges and problems. You don’t ask
yourself, “can I make it?” Instead, you think, “I will learn from this and develop my skills.”

A simple way to get into a growth mindset is to tell yourself, “I believe I can get better,” instead of “I
can’t do it.”

Stressful situations will arise - you can bet on that! But, with a growth mindset, you can reduce
stress by feeling completely equipped to respond positively.

Learning is never losing!

THE POWER OF “YET”

When you feel yourself struggling, simply add the word “yet” to your self-talk. “Yet” is the
sound of possibility.

For example:

I’m not good at this…YET.

I don’t know…YET.

I can’t master this…YET.

This is an example of a growth mindset. It plants the seed that you CAN achieve something
and helps you to ponder what to change to master it. Tasks and failures are opportunities
to learn.

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MANIFESTATION
 PUT IT OUT IN THE UNIVERSE
This entry challenges you to publicly state your goals.

There are mixed feelings as to whether or not this works, but in my experience, it can make people
more motivated and accountable. I’ll share a story about this technique.

My good friend and client tried out for the SWAT team and failed the physical portion of the tryout.
Along with creating a training plan to get her there, I advised her to publicly post her goal (MAKE
THE SWAT TEAM) in our gym for all to see. She was extremely nervous to put herself out there like
that, but gathered the confidence to do it.

That goal was in her face every time she walked through the door. It motivated her to work harder.
Fellow gym-goers knew what she was working towards and supported her. Guess what? The next
year, she became the first female SWAT Team member in Indian River County, FL!

Of course, a solid plan and hard work is absolutely necessary, but if you have a BHAG (big, hairy,
audacious goal), it can be powerful to tell others. Sure, it can be scary to expose yourself, but if
you have the confidence that you will put in the work to make it happen, then what have you got
to lose?

Putting it out in the universe can take different forms - posting to social media, telling people you
care about, writing it in a public place (like your gym), etc.

Proclaim it. Make yourself accountable. Get it done.

VISIONING
WHAT COULD GO RIGHT...& WRONG
The mindset technique of visioning is simply running scenarios in your head. If you’re a swimmer
coming up on a meet, for instance, you could visualize exactly how many strokes you will take for
each lap in the pool, how you will breathe, turn in the water, etc.
Visioning can be powerful in building confidence in your performance and can lead to success.
However, many athletes miss a big part of the visioning process - and that’s visualizing what could
go wrong.

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 Don’t think of it as focusing on the negative, but rather anticipating the things that could go
wrong so you can react and adapt quickly in the moment.

If you’re a runner, how would you deal with getting blisters on mile 15 of a marathon?

How would a CrossFitter react to their jump rope breaking during a competition?

If you can anticipate realistic scenarios that could hinder your performance, then work
through tactics to overcome them, nothing will stop you!

Try it out - visualize your perfect performance and all the details, then brainstorm some
snafus that could happen and how you will move past them.

BE YOUR FUTURE SELF

Harvard psychologist Dr. Daniel Gilbert explains a bias that almost all of us have: We tend to think
that the person we are today is the person we will always be.

But that’s completely untrue. Reflect on the person you were 5 or 10 years ago and realize that
change happened.

To improve your life and habits, write down your ideal future and identify what you want to
improve. Create a list of thoughts, feelings and habits your future self would have. Read them
every day and feel the emotions that they create.

It may also be important to change your narrative. Most of us label ourselves. We are “outgoing,”
or “athletic” or “stubborn,” etc. Labels hold you back. You are more than a label.

Who do you want to be? Start telling people and start acting like your future self.

Take ownership of your future!

26
 MENTAL
TOUGHNESS
 GOT MENTAL TOUGHNESS?
I would venture to say that, for most of you are thinking “yes.” But mental toughness isn’t just
hammering through a painful workout. It has much more to do with the moments outside of
training and competition, aka “real life.”

Below are some important elements that contribute to mental toughness.

Positive Thinking

This includes keeping a hopeful perspective and not losing sight of what you need
to accomplish. A great attitude and acknowledging setbacks happen, will allow you
to mitigate the damage from challenges. Don’t complain about the things you have
no control over.

Emotional Stability

Emotional stability allows you to deliver, regardless of how you’re feeling. Learn to
be detached from setbacks. Don’t take things personally and focus on what you can
control. Learn the lesson and move on. You are in control of your emotions and
actions.

Running Scenarios/Visualization

Visualization is powerful. It allows you to not only imagine reaching your goal or
performing flawlessly but also plan for when things don’t go right. Visualize the
perfect performance, then the things that could go wrong so you’re tough enough
to deal with difficulties. This is all part of the preparation for challenges.

Adaptability

Basically, this is readiness for change. Change is constant and it shouldn’t throw
you. Learn to be flexible and adaptable and foster the capacity to deal with stressful
situations.

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 Focus

Keep your attention on the big picture, not minor obstacles or bad days.

Self-validation

Don’t worry about everyone else. Do what’s right for you. Don’t be envious of what
others have or can do. Be grateful for your gifts.

Sleep

When you lack adequate sleep, it will affect your focus, your emotions, your mood,
and your performance. Sleep is key to mindset, so get those 7+ hours each night of
high-quality Zzzs.

Patience

There is no such thing as an overnight success. Anything worthwhile takes work and
commitment. Aim to get 1% tougher/better every day.

There you have it. When reading this, what areas do you feel you can improve?

Here’s to getting 1% better each day!

THE POWER OF PERSISTENCE

Persistence is defined as - firm or obstinate continuance in a course of action despite difficulty or
opposition. Simply put, it’s GRIT. It’s the ability to always move forward.
Many people set goals but for whatever reason, fail in the face of adversity or setback. So, how do
you develop that grit and stay on track? It takes a tough mindset and discipline. Here are some
steps to consider

Identify goals

This entails documenting not only the BHAG (big, hairy, audacious goal), but also the
mini-goals that you must meet along the way. Crushing small goals is satisfying and
key to keeping you in the mindset to persevere.

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 Find out what motivates you

This is very personal. Reflect on times when you were motivated and excited to
s tackle tasks. Tap into that.

Come up with a plan

A goal without a plan is just a wish! It’s not enough to simply state a goal. What
steps will you take to get there? Be specific.

Stay positive

Don’t let negative self-talk or a defeatist attitude affect your progress. If you fail,
consider the experience a gift (lessons learned) and get excited about overcoming.

Cultivate discipline and habit

Discipline and habits are what carry you through when motivation wanes. Make
certain habits absolutely non-negotiable.

Simple enough? For some, yes. For others, you need to work at it. Don’t give up!

Get that GRIT!

WORK ETHIC
Having talent but lacking a strong mentality can hinder the chances of being successful.

What’s one thing that can be the difference between being a good athlete and a great one? Work
ethic!

Not an elite athlete? No problem…if you’ve got goals (who doesn’t?), it’s your work ethic that will
get you there.

Work ethic looks like consistency, persistence, focus, and overall dedication.

Some people are born with a strong work ethic, but what’s fortunate for those who aren’t is that
work ethic can be developed and improved over time. It goes back to the ‘ol habits and discipline!

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 1 Define your goal.
2 Determine what HABITS will contribute to achieving the goal
3 Create DISCIPLINE so that you practice these habits daily

BOOM! Work ethic.

Because so many of you reading this are athletes, don’t get it twisted - work ethic doesn’t
mean over-training. Work ethic also encompasses work outside the gym - getting sleep,
doing mobility, practicing your mental game, etc.

The takeaway: work ethic can be learned. And it separates the good from the great!

MENTAL SKILLS OF
SUCCESSFUL ATHLETES
According to Sports Psychologist Jack J. Lesyk, Ph.D., successful athletes possess the
mental skills listed here:

Daily practice Skills used immediately Skills used during

before performance competition
• Choose and maintain a
positive attitude.
• Use positive self-talk. • Manage anxiety
• Maintain a high level of
• Use positive mental effectively.
self-motivation.
imagery. • Manage their emotions
• Set high, realistic goals.
effectively.
• Deal effectively with
• Maintain concentration.
people.

You may notice that practicing these skills is ongoing - daily, before competition and during.
Personally, I’d add post-competition skills like reflection.

And, if you’re like me, you see that this list can apply to so much more - career, school,
relationships, etc.
Ask yourself:
• What areas of life can you apply this list to?
• What on this list do you struggle with?
• How can you improve and overcome?

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 OVERCOMING LACK OF MOTIVATION

“Motivation” is often the scapegoat when someone struggles to consistently work towards goals.
No one wants to fail, yet so many people do. Is it a lack of motivation?

What if I told you success doesn’t depend on motivation because motivation is simply a desire to
change. Motivation is wanting. What matters is HABITS and DISCIPLINE.

Here’s what has to happen to be successful

1 The motivation stage – lasts a few weeks

2 Discipline – lasts a few months and can be very difficult
3 Habits – lasts forever and gets easier over time

EVERYONE has times when they aren’t in the mood to buckle down and work towards success.
But, if you’ve formed a habit, you’ll do it anyway. Life gets in the way for everyone. But, many
people use “life” (family in town, job is hectic, got a new dog, kids are busy, etc.) as an excuse to let
action take a back seat. They claim they don’t have motivation when they haven’t put in the effort
to be disciplined and form habits.

How do you create discipline and habits? Here are a few suggestions:

1 Regularly review your goals and progress.

2 Continue to set new goals.
3 Visualize reaching your goals.
4 Block out time in your calendar to work on goals.
5 Make a habit of getting to bed early (it’s hard to stay on track when you’re exhausted).
6 Surround yourself with positive people that support your goals.
7 Use exercise to improve your mental health.
8 Reflect on your barriers to success to strategize ways to overcome those barriers.
9 Cultivate mental toughness.

Don’t wait for motivation to hit you like a ton of bricks. Do the hard work it takes to build positive
habits. Conduct yourself with discipline to express those habits.

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 STRUGGLE TO SUCCEED

No one WANTS to struggle. And some people avoid it at all costs. Or they believe that it’s a sign
that something is going wrong.

BUT, the struggle can be an indicator of future success. So, don’t avoid it!

If you’re struggling, that means you started. And that’s much better than never taking action.

Struggle, like failure, is part of a growth mindset. Struggles and failures teach us lessons, so you
still learned and grew even if you didn’t reach your ultimate goal.

Look at struggles as opportunities. Say you are struggling financially; that struggle can motivate
you to change your situation. Or maybe you struggle with a certain part of your training. Digging in
and facing that struggle can enable you to devise ways to overcome those weaknesses.

You win if you apply a positive attitude to struggle and acknowledge what you CAN do.

Remember: life’s most difficult challenges can be the most fulfilling.You are stronger than you
think!

TURN ADVERSITY INTO OPPORTUNITY

Everyone, even the most resilient, experiences times of uncertainty. But, it’s how you deal with
uncertainty and adversity that matters. The most mentally-tough people will turn adversity into
opportunity.

Here are some ways:

Embrace it. Denying the issue won’t allow you to overcome it. So, admit it, own it and lean in.

Master your emotions. Take note of your negative emotions when they arise, then give them less
power.

Practice self-care. Self-care allows for stress relief and the clearing of your mind. This could be
meditation, breathing, exercise, etc.

Identify the time-suckers in your life. Are you wasting time scrolling social media or bingeing
Netflix as an act of avoidance? Instead, fill this time with things that allow you to work towards
your goals.

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Practice gratitude. You can be grateful for your struggles if you realize there is a lesson. This is
also called a “growth mindset” - you don’t see things as winning or losing but learning and growing.

Remember your why. When times get tough, remember your purpose and reignite your passion.

Reflect and move on. Reflection doesn’t mean dwelling. In times of adversity, acknowledge your
reality, develop a plan and move forward!

Remember: no one is safe from tough times, but we can all deal with them effectively, not letting
our emotions take over and stunt our growth. Seize the opportunity in these situations!

DON’T BE MOST PEOPLE

Do you want to get ahead? Of course, you do! Then, you must be willing to do what the majority
won’t.
You can commit to doing or not doing what it takes to be successful with your health, career,
finances and/or relationships.
Are you ready? Consider these:
• Most people do the job. You must instead go beyond what’s being asked of you.
• Most people choose momentary pleasure. You must choose to focus on your goals.
• Most people will spend hours on social media. You must spend time on what matters.
• Most people will choose what’s comfortable. You must get outside your comfort zone - that’s
where growth happens.
• Most people will blame forces outside of themselves for failure. You must acknowledge your
flaws and failures and take responsibility for them.
• Most people complain. You must be part of the change.
• Most people are afraid to fail. You must be fearless.
• Most people will procrastinate doing the hard stuff. You must embrace the struggle.

Don’t be “most people.” Don’t be average.

Are you ready? I leave you with a few quotes to get you fired up:
“To be successful, you must be willing to do the things today others won’t do in order to have
the things tomorrow others won’t have.” - Les Brown

“Today I will do what others won’t so tomorrow I can do what others can’t.” - Jerry Rice

“Successful people do what unsuccessful people are not willing to do.” - Jim Rohn

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PITFALLS
 THE “SPORT IS LIFE” MENTALITY

There is no doubt that being involved in athletics is a wonderful pursuit. It teaches valuable life
lessons - discipline, teamwork, dedication, sacrifice, and humility.

However, I want to briefly cover something you don’t hear talked about much. And that is the
slippery slope of identifying solely with your sport, “sport is life.” Here’s some food for thought…

Extremism in athletics is all around us, from David Goggins being revered for his ulta-intense
mindset and lifestyle to Nike glorifying a “no rest days” slogan on shirts and in advertising. This
ethos has become a badge of honor.

Some people identify so closely with the sport they practice and/or play that it becomes them.
They sacrifice careers, relationships and more because they are so obsessed with their sport. Now,
in the case of professional athletes, this is necessary at times.

But, what about the amateur Crossfitter, endurance athlete, OCR racer, etc.?

For most of you reading this, your sport is not your livelihood. Sure, you can be dedicated and
passionate, but is it coming at a cost?

• Is your identity so wrapped up in your sport that you’ve lost touch with who you are?
• What happens when you are injured? Is your joy gone?
• When your season is over, do you experience a sense of loss?
• How will you deal with getting older and not performing the same as you do today?
• Does a bad training session ruin your day?

If you feel you may be caught in this trap, take a realistic view of yourself. What legacy do you want
to leave? What other hobbies do you have? Can you take a day off? Do you have relationships
outside of the sport? Are you volunteering and/or positively impacting others?

Even at an amateur level, excelling in a sport takes sacrifice - sleep, nutrition, limiting some social
engagements...but are you missing out on life? How can you find balance?

These are all hard questions, but necessary nonetheless.

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 THE PITFALLS OF PERFECTIONISM

The definition of perfectionism is: the refusal to accept any standard short of perfection.
While a “perfect” performance may sometimes exist, the concept of perfectionism can hinder
performance.

For one, perfectionism has been shown to lead to low confidence, anxiety and burnout. It’s
exhausting to expect perfection and leads to constant disappointment.

Perfectionists have extremely high expectations, which can lead to self-doubt when these athletes
do not perform up to their high standards.

It has also been noted that perfectionists often desire approval from others. If they don’t think
they are gaining approval from others, their confidence can sink.

You can’t expect to make zero mistakes…it’s unrealistic and leads to you dwelling on mistakes
rather than using them as opportunities to learn.

If you find that you are a perfectionist, even wearing it as a badge of honor, try to change the
narrative by focusing on:

• Self-improvement (the ‘ol progress, not

perfection). Be your best today.
• Realistic goals
• High personal standards
• Self-evaluation
• Acceptance of mistakes as learning tools

No one is perfect!
 TYPES OF NEGATIVE THINKING

I’ve written about negative thinking before and, believe me, no one is shielded from it 100% of the
time. Negative thinking can simply be the distortion of reality. David D. Burns, author of “Feeling
Good: The New Mood Therapy” has identified and named many of these common distortions. It’s
pretty interesting. Check out the list below and ask yourself if you are guilty of these.

Filtering: dwelling on an insignificant detail or annoyance and fail to look at the big, beautiful
picture.

Polarized thinking: something is either wonderful or it’s flawed…very black and white.

Overgeneralizations: you failed something the first try, so you believe you will fail every time.

Catastrophizing: thinking disaster is inevitable.

Personalization: everything that happens is about you.

Control fallacies: you feel like a victim of external forces or personally responsible for everyone’s
happiness.

The fallacy of fairness: you are sure you’re being treated unfairly.

Blaming: this can be blaming others when things don’t go right.

Emotional reasoning: thinking that your emotions define the truth (I feel like I suck, therefore I

suck.) Global labeling: an extreme form of generalizing with emotionally-loaded labels (you fail at
something and call yourself a “total loser.”)

Always being right: being wrong is not an option; you will do whatever it takes to win every
argument.

Heaven’s reward fallacy: believing that you will always be rewarded if you work hard and
sacrifice (which can make you angry if the reward doesn’t come).

That’s a lot, right!? And some are very subtle (maybe you didn’t even realize that a certain type
of self-talk could be negative), but repeated over time can lead to lots of negative emotions or
believing things that aren’t true.

WE ARE HUMAN…and I’d venture to say that most of us can relate to at least a few of these (I know
I can). So, it’s powerful to identify them so we can move on.

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TIPS FOR
SQUASHING NEGATIVE THOUGHTS
In several MindFlows, I’ve presented the benefits of positive thinking and the detriment of
negative self-talk. It’s easier said than done sometimes to get out of the pull of a negative
thought, so today I am sharing some strategies.

The first step is to identify the negative thought so you can squash it. If you’re feeling
down or lacking confidence, stop and think about what you tell yourself. If it’s negative, sit
with it briefly, then let it go.

Another tactic is to physically get out of your current situation. If you’re in the gym or
perhaps at your desk at work, get up and get outside. You can sit and meditate for a few
minutes, listen to music that makes you happy, take a walk in nature, etc. Change your
environment to something pleasant and allow those negative thoughts to disappear.

Sometimes certain people can trigger your negative thoughts. If so, try your best to avoid
those people. Or, if they are unavoidable, think of something positive about them. This
is important in this day and age when so many people seem divided by their beliefs. So,
don’t get stuck on what divides you; choose to see their good traits.

Do something for someone. This could be as simple as giving someone a compliment or

as committed as doing some volunteer work. Making others feel good in turn makes you
feel positive.

Recall happy moments in your life. Totally immerse yourself in that moment - the sights,
the sounds, the smells - and bring yourself back to that place where you felt joy.

Lastly, remind yourself that your negative thoughts do not serve you. Positivity may not
come naturally in certain moments, but identifying the negative thoughts and reminding
yourself how destructive they can be can help you move on.

We live in a complicated, uncertain world for so many reasons and negativity can easily
happen. But you can be in control of your emotions. Negative thoughts can lead to
depressive thoughts, so getting a handle on them is important.

You got this!

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 GETTING IN YOUR OWN WAY

Do you worry about things you have no control over? Or maybe you have a habit of dwelling on
past mistakes?

Worrying and dwelling aren’t helpful and can eventually can lead to emotional suffering (like
anxiety and depression). Sometimes, at the moment, these thoughts can feel helpful, but you
must realize that they aren’t.

So, how do you get out of your own head? Here are three solutions:

Make a conscious decision to shut off your brain for a little while. Silence inner critics
1 and step away from the problem for a bit, say overnight. Then, check in with the
problem the next morning after some time away from it and you should be more clear
in your problem-solving.

Calm down. When you are overthinking something, it can interfere with processes that
2 have become routine, causing behavior or performance to suffer. So, take a breath and
don’t make decisions when emotions are too high.

3 Call yourself out. Cultivate a healthy skepticism of your thoughts and challenge them so
you don’t get lost in them.

Thinking is one of our greatest assets. But, it can be used well or it can be used poorly.
Make sure to get out of your own way!

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 DON’T WORRY!

Worrying can harm you emotionally and stall your progress in reaching your goals.

Planning for worst-case scenarios in sport, life or business can be productive, however,
worrying about disasters can negatively affect your performance and self-esteem.
So what’s the difference between planning and worrying?
Here’s an example: envisioning what you would do in competition if your row monitor dies is
different than telling yourself it will die and agonizing about it.

It’s great to have a plan, but it’s negative to worry so much that you believe something bad
will happen. Worrying does you no good and makes you more stressed and anxious - the
opposite of a strong mindset.

Just like dwelling on past mistakes can hinder your progress…it’s the same with worrying
about things that haven’t (and are unlikely to) happen.

So, prepare yourself mentally for setbacks and keep a plan in your head, but move forward
with confidence that everything will go as planned.
You’ve worked hard for this, after all.

UNREALISTIC EXPECTATIONS

Expectations are not the same as goals. Realistic goals are aspirational and can lead to action.
Expectations tend to be unrealistic and can lead to feelings of inadequacy, anxiety, pressure and
tension.

So, what’s the difference?

Expectations are what we believe we should achieve. They are rigid and sound like, “I have to…,” “I
must…” and “I need to…” Many times the “thing” is outside of our control.

Expectations can interfere with performance and cause you to feel that you constantly fall short.
When someone with unrealistic expectations experiences adversity (which is common), they
become devastated and/or feel like a failure.

41
 Focus on Goals, Not Expectations

Work hard towards your goals, but move forward with no expectations. This means focusing
on the process, not the outcome. While doing so, confidence can soar.

When reflecting on a performance or actions towards a goal, ask yourself:

• Did you try your hardest?
• Were you a good sport/did you have a good attitude?
• Did you have fun?

Despite the outcome, if you can say “yes” to the above, you were a success!

THE PERILS OF OVERTHINKING

A great performance requires a calm mind. On the flip side, overthinking (i.e. worrying) can cause
anxiety, frustration, and stress and sabotage your performance.

Overthinking typically centers around dwelling on the future, the past and/or what people say.
This behavior is typically learned and leads to “paralysis by analysis.” You don’t make your best
decisions when you are overthinking.

Perfectionists, specifically, tend to overthink things to gain a sense of control. But, in reality, it can
perpetuate a lack of focus.

How do you stop overthinking?

• Identify what you’re afraid of. Much of overthinking is rooted in fear.

• Narrow your focus on the current situation/task. This single focus should be relevant to the
activity being attempted. For example, if you are a CrossFit athlete in competition, stay present
executing each rep of a movement you’re doing and not what you’ve already done or have yet
to do. And don’t worry about everyone else. Basically, focus on the current situation, not the
outcome.
• Be decisive in the moment. Trust your skills and training.
• Before a performance, you can train your mind using techniques like meditation, visualization
or breathing.
• Be patient. Since this is a learned behavior, it takes time to correct.

Stay present and crush the task at hand!

42
ARE YOU YOUR OWN WORST ENEMY?
Have you struggled to achieve growth and success by sabotaging yourself? I’d venture to say that
we’ve all done this unconsciously at some point.

One great way to avoid being your own enemy is to be aware of your thoughts so you can manage
them. And good news - you have 100% control over this!

Below are some common ways we sabotage ourselves.

• Comparing ourselves to others.
• Dwelling on failures.
• Feeling sorry for yourself.
• Not allowing yourself to be vulnerable.
• Expecting people to know what we want without communicating.
• Entitlement - thinking we are owed something without doing the hard work or putting in the
time.
• Being our own worst critic.
• Putting too much emphasis on other people’s opinions of us.

Bottom line: your reality is simply a reflection of your thoughts. So, if any of the above sounds
familiar, sit with those thoughts and flip them to the positive.

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SELF-IMPOSED LIMITATIONS

Life is full of limitations, some of them real and some of them self-imposed. Self-

imposed limitations are beliefs or attitudes about ourselves that limit our
potential. Past experiences, social conditioning, or fear can cause these limitations,
which can be detrimental to our growth as a human and reaching our goals.

Limitations are typically rooted in our subconscious, so you must be aware of them
to break through. That’s step one. To identify them, pay attention to your negative
self-talk.

Next is challenging these beliefs. When you find yourself engaging in negative self-
talk, refute those words. Visualize your success.

Then, develop a growth mindset, believing wholeheartedly that you can grow with
hard work and dedication. Think about the steps you can and will take to embrace
challenges.

Next, set achievable goals; it doesn’t matter how small. Create a vision and a plan.

Seek support and guidance and surround yourself with people who support your
goal and believe in you.

Realize that achieving your goals requires resilience. Setbacks happen and they are
learning experiences. If you encounter one, reflect on the lesson and move on with
excitement and dedication.

Lastly, celebrate the small wins along the way - this will help keep you motivated
and allow you to believe in yourself.

A quick note: if you’re having a day where you are really doubting yourself and need a
mental health break, take it! Come back recharged and ready to take on the world.

Breaking through your self-imposed limitations is key to achieving your full

potential. Start with step one - identify any limiting beliefs - and go for it!

Don’t underestimate yourself!

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RESTRICTIVE THINKING
Restrictive thinking consists of rigid views of our capabilities. And it can lead to negative self-
perception. Without knowing it, restrictive thinking makes us set boundaries for ourselves and
how far we can succeed.

If you think you can’t, you will manifest that notion into reality.

Here’s what has to happen to be successful

• An “all or nothing” attitude. For example, thinking your performance is either amazing
or terrible. If you are guilty of this black-or-white way of thinking, replace it with “all or
something.”

• A fixed mindset. You don’t allow your beliefs to change. Usually, this reveals itself as
a focus on talent (a belief that you either have it or you don’t) over self-improvement.
Instead of a fixed mindset, it’s important to develop a growth mindset - believe your talent
can grow with hard work.
• Never resting and resetting. Breaks are an opportunity for a physical as well as a mental
reset. Take a moment to slow things down.
• Listening to naysayers.

• Thinking you have all the answers/know everything (we all know that person who is
uncoachable!).
• Self-criticism. It’s great to be honest with yourself, but extreme self-criticism only holds
you back.

Nonrestrictive thinking leads to action and

success.

Restrictive thinking leads to inaction and

failure (or at the very least, the inability to
grow).

If any of this sounds familiar, identify your

restrictive thinking patterns and reframe
your thoughts so you can consciously move
past them.

45
SELF-TALK
SELF-TALK

Have you ever said things like…

“I’m never going to get this.”

“I suck at X, Y, Z.”

“I’m so weak.”

Negative self-talk holds you back.

On the flip side, POSITIVE self-talk can help keep you calm and improve your performance so you
reach your goals. So, how do you do it?
Here are two very simple steps:

Choose a phrase. It could be “I’m strong,” “this is my jam,” “I am going to crush this.”
1 etc. Then, say it over and over again before or during the specific task.

Once that becomes a habit, take it deeper and be more specific. “I am going to nail
2 these muscle-ups because I’ve done it before,” “I’ve worked hard for this and I am
going to finish so strong,” etc.

The tips I’ve given here just scratch the surface and are quite simple. Tons of scholarly
articles have been written about the subject of self-talk in sport proving it can
positively impact human performance.

So, give it a go!

47
YOUR PERSONAL MANTRA

A super-effective form of positive self-talk is creating (and repeating) your personal

mantra.

A mantra is a short phrase or word that reminds you why you are doing what you are
doing. Research has shown that it can lead to success in sport.

A mantra doesn’t need to be complicated, it just needs to be personal. This should be

a word or phrase that really “speaks” to you. Mine was to repeat the word “fight” when
training or competing got tough.

Need some inspiration? Below are mantras of various elite athletes:

“On and up” - Chelsea Jaensch, Olympic long jumper

“Relentless” - Bill Rodgers, elite distance runner

“I am building a fire and every day I train, I add more fuel. At just the right moment, I
light the match” - Mia Hamm, soccer legend

“I got this” - Laurie Hernandez, Olympic gymnast.

“Calm, calm, calm. Relax, relax, relax” - Desiree Linden, marathoner

“Go, go, go, go” - Morgan Mitchell, elite sprinter

“I deserve to win” - Marlen Esparza, Olympic boxer

Want some homework? Think of a phrase that makes you feel invincible and apply it at
your next training. You don’t have to tell anyone what it is. It’s YOURS. Like any mindset
technique, it takes practice.

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CHANGE YOUR NARRATIVE
We tell ourselves stories all day, some good and some not-so-good.
For instance, I woke up EARLY this Monday (on the wrong side of the bed) to open our gym
and coach the 5 AM class, telling myself “I don’t want to be up” and generally feeling annoyed. I
stopped, took a deep breath and then told myself “I am excited to be around amazing people this
morning that I have an impact on.” I immediately felt inspired and ready to roll.
The stories we tell ourselves are deeply rooted in our past experiences. We have the power to
change our own narratives.
First, you must realize when you are telling yourself a story that doesn’t serve you. This is not
easy. Be mindful of your limiting beliefs.

Ask yourself where that story came from. Think back, as it’s likely been ingrained in you from
some past event(s).
Create a better story.
And the effort never stops.
Keep identifying negative stories and creating better ones until it becomes automatic.

POSITIVE AFFIRMATIONS
Positive affirmations are another form of self-talk. We all talk to ourselves daily, but do we really
pay attention to what we say?

Focusing on the past or weaknesses are all negative and, at the moment, are all things we cannot
control.
A form of effective and positive self-talk is affirmations. These positive statements to the
subconscious can put you in an environment of confidence and possibility.

Examples include: We are all taught to be quiet and humble

• I am confident in my (ability). about our abilities. But, to thrive, you
have to believe in yourself. That’s where
• I have the skills to perform (the thing).
positive affirmations come in. So, focus on
• I am tough and focused under pressure. what you can control and tell yourself how
capable you are.
• I like a challenge.
• I am ready!

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 HEAR THAT?
IT’S YOUR INNER VOICE!
Your inner voice is also known as “internal dialogue” and it’s when you “hear” yourself talk inside
your head without actually speaking. These are thoughts that you don’t express verbally, but they
can warn, criticize or advise you. It can also be a sense or feeling. The phrase, “listen to your gut,”
is also your inner voice.

The average person speaks around 150 words per minute, while our inner voice can contain up to
4,000 words per minute (Korba, 1990).

Don’t dismiss it! Your inner voice can be a powerful way to guide your decisions, but you must
know how to listen to it, which can be difficult with all the “noise” in our daily lives.

Here are some ways to get in tune with your inner voice:

1 Create space in your schedule. If you are like most people, you often feel pulled in many
directions, receiving lots of information every second of the day. Take time to slow down and
listen to your inner dialogue. Spend time alone, free of technology - be silent and really listen
to yourself

2 Pay attention to your emotions. If you truly feel and acknowledge your emotions, you can
then decipher what your feelings are trying to TELL you.

3 Journal. Take time each day to write anything that comes to mind. Put pen to paper and don’t
hold back. Allow your inner voice to reveal itself.

4 When making a decision, pay attention to the first answer that comes to mind. That’s usually
your inner voice talking before your mind has had time to actually process it. This is the
notion of “going with your gut.”

Listening to your inner voice makes you less of a bystander and more of a captain. In truly
listening, you will often be presented with scary choices, but the difficult choices typically lead you
to actions filled with purpose and fulfillment. There is a chance of failure, but with failure comes
growth.

Don’t silence your inner voice.

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CHANGE YOUR LIFE WITH
AFFIRMATIONS
Are there things in life you want to change? Goals you want to achieve? Of course, there are!

I have one powerful tip to employ daily that will help you crush self-doubt. We all can have an
inner critic, but we can also silence him or her.
This tip may feel weird initially, but with practice, it can be a potent part of your morning routine
and set you up for success the rest of the day.
You simply prepare for the day by standing in front of the mirror, looking at yourself and
repeating a positive affirmation. Let any self-criticism go.

It should be personal and something that really resonates with you. Need
some inspiration? Here are some examples to get you going:

• I believe in myself.
• I am strong and resilient.
• I have no fear.
• I trust my gut.
• I own my success.
• I will show compassion to myself and others.
• I WILL achieve (insert goal here).
• Others will not discourage me.
• Ihave all it takes to be successful.
• I am confident.

Bonus if you high-five yourself!

This exercise may stir up visions of Stuart Smalley from Saturday Night Life (“I’m good enough, I’m
smart enough and doggone it, people like me!) But, Stuart was onto something!

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GET THESE WORDS OUT OF
YOUR VOCABULARY
Our words are powerful and we often say things that can negatively affect our attitude, goal
outcomes, and more without even realizing it.

Below are words to try and eliminate from your vocabulary. It will take awareness, but replacing
them can mean more positivity…and it may just change your life!
“I Can’t”: When you say “I can’t,” you set yourself up for failure. Essentially, it means you are giving
up.
“Just”: This qualifier minimizes ourselves and our accomplishments. Ir shows a lack of confidence.
For instance, “I’m just a newbie” can devalue everything you do to improve.
“Someday”: someday doesn’t exist. Using this word connotes a lack of belief.

“I’ll try”: this phrase is non-committal and indecisive. In the words of Yoda, “do or do not, there is
no try.” Use “I will” instead.
“I have to”: all we have is choices. And using this phrase can make tasks seem like a chore we
have no control over. “I have to go to the gym” sounds like something you aren’t particularly
excited about. Instead, phrasing it as “I get to train today” is more empowering.

“Hate”: is one of the most debilitating words because of its negative energy. Nothing good ever
comes from hate.
“Impossible”: this word holds you back from taking action. If we say something is “impossible,”
we stop pursuing it. It’s synonymous with “I can’t,” and it ties you down.
“Why Me?”: these words can lead to a victim mentality. The phrase focuses on the negative and
can prevent you from finding solutions for things within your control.
“Should”: this word can bring on feelings of frustration, guilt or regret about your life. Try using
“choose” or “could” instead.
We don’t get our words right 100% of the time, but if you read the list above and realize that
you have a habit of saying one or more of them, focus on nixing them from your vocabulary and
replacing them with something positive.

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SELF-AWARENESS
SELF-AWARENESS
Because self-awareness is a critical component in leadership, I hypothesized it’s probably also
an important element in performance. In a quick search, I found tons and tons of research and
articles from sports psychologists that support this theory. Believe me, it went DEEP.

Here, I will scratch the surface of self-awareness and how to cultivate it. It’s no doubt an important
aspect not only in sport, but in life.
First, what is self-awareness? It’s having a perception of your own strengths and weaknesses,
beliefs, thoughts, emotions, habits, motivation and so on; plus the awareness of how others
perceive us.

Self-aware people have a realistic view of their strengths, weaknesses; their abilities, and
limitations. They are also OK with admitting their mistakes.
As a result, they can “work” on themselves, improving the things holding them back.

As a result, they can “work” on themselves, improving the things holding them back.
The million-dollar question becomes, “How do I become more self-aware?” Here are
some tactics:

• Keep a journal of thoughts and feelings in training and in competition, then reflect on
these.
• Be aware of your self-talk and how you “coach” yourself.
• Ask for and accept feedback - learn from others around you. This is important in that it
reveals blindspots - things that are not known by self but known by others.
• Watch video of your performances, noting your body language.
• Write a personal mission statement - identify your core beliefs and values.

In order to bring about change, understand what needs changing and why; this is the first step of
self-awareness.

There is no and no improving of the world that does not

begin with the individual himself.
Carl Jung

54
SELF CARE
 SELF CARE & MANAGING STRESS
This is a reminder about the importance of managing your stress.

Many of you reading this are hard-charging athletes that burn the candle at both ends - two-a-day
training sessions, careers, family, school. And, it’s ironic that athletes so dedicated to their training
and nutrition are missing a big part of what will keep them healthy: self-care.

We all know the perils of going too hard for too long - messed up hormones, disrupted sleep,
appetite issues, etc. But, did you know that your mental health can also suffer, which can
ultimately affect your physical performance?

So, don’t forget to take time for yourself. This could be meditation, breathing practice, having a
bedtime ritual to ensure you get eight hours of sleep per night, taking rest days, engaging in a
hobby you love, spending time with friends, or getting some bodywork done. Do something that
makes you feel good AWAY from the gym.
If you don’t feel you have the time, therein lies the problem. Self-care doesn’t have to take a lot
of time. Choose a form of self-care and work it into your schedule like any other important event.
You may have to nix a workout per week, but IT WILL BE OK. You won’t “lose anything” physically
and, in actuality, you will most likely gain.
Keep that mental health in check!

WANT TO BE BETTER?
TAKE TIME OFF!
Everyone gets burned out at work, in athletics, and in life. Taking time off can re-energize you, and
it’s good for your health.
If you don’t take time off occasionally, your mental health and stress level can suffer.
This is HARD for me, but I just took a trip to Maui and could not unplug, connect with nature, sleep
in, and not work out and I left feeling so rested, ready and motivated.
But you don’t have to take a long vacation; even a few days here and there can greatly benefit you.

56
Here are some specific benefits

Sleep: when taking time off, you usually don’t have to wake up using an alarm and can sleep
in. It can not only refresh you, but it can also prove to you how much sleep you normally aren’t
getting.

Reflection: time off creates space for you to think naturally, let your mind wander and identify
what’s most important to you. In doing so, you may realize things you normally do are a waste
of time.

Delegation: when it comes to work commitments, you can pass off tasks to others so you can
truly relax. This can help you learn to give up total control and trust others.
A break from technology: time off can empower you to put down your phone and computer.
Try and “forget” to take your phone on outings. Not receiving texts or checking email feels
really good.

Perspective: you can really recalibrate your perspective and what matters most.

Refocus: time off can motivate you to come back and work on goals.

Relationships: time away can allow you to emphasize relationships more.

Although the above relates mostly to work and career, it also applies to sports and/or the
gym. Time away from the gym can re-motivate you to reach your goals and gives you time for
recovery and growth. And research shows that YOU NEED IT!

Realize and remember: a week off won’t set you back. You won’t lose muscle in a week. Your
competitors won’t all of a sudden pass you by. Your work will be there when you return.
Who is with me?!

57
SETBACKS
 EMBRACING FAILURE
Nothing goes right 100% of the time and how you deal with failure often determines if you
will grow.

Failure can be very emotional - anger, sadness, regret, tantrums - and your confidence can
take a hit.
No one likes to fail, but these two pointers can turn failure into a learning experience:

Analysis

Do a deep dive into your performance:

• What went well?
• What could you have done differently?
• What do you need to practice to get better?
• What goals should you reset?

Managing Emotions

This starts with identifying when you display

those emotions that aren’t serving you.

After identifying, sit with that emotion and

acknowledge it, but if it isn’t beneficial, then
try some other tactics (positive self-talk,
breathing, etc.) to help you calm down and get
in a headspace where you can think clearly.

Reflect on a more productive way to react to

failure if it happens again.
If your mindset is that of viewing a failure as a
gift, an opportunity to improve, then you are
on the track to greatness. Winning!

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FOCUS ON THE PRESENT
It’s human nature to get caught up in dwelling on past mistakes.
However, when you aren’t 100% focused on the present, it can hinder your ability to perform your
absolute best. Thoughts of the past can trigger feelings of regret, worry and a lack of confidence.

Past mistakes do not equal future failures.

When those doubts start creeping in, how do you regain focus on the here and now?
• Identify the negative thoughts.
• Tell yourself that you will not let the past dictate the present.
• Realize that the past provided lessons, but the present is a totally different challenge and
situation.
• Let go and focus your energy at crushing RIGHT NOW.
Like anything, this takes practice. Be mindful and identify those times when you are focused on
the past, let go and get ready to attack the present. You have total control over this!
I leave you with a quote by Eckhart Tolle…

Nothing ever happened in the past; it happened in

the now. Nothing will ever happen in the future. It will
happen in the now.

GRIEF & TRAINING

Grief and training. These may not sound like related topics, but they can be. A week before writing
this, I lost my mother unexpectedly. And training, for me, is a great way to get back in a routine
and heal. In the past, I used over-training, people and work to escape a different loss (that of my
brother) and, as a result, I swept my feelings under the carpet. Guess what? They reappeared at a
later date.
Loss happens to all of us and we all grieve differently. And loss doesn’t only mean the death of a
loved one. It could be the end of a relationship, the loss of a job, of a beloved pet and more.

60
 This article isn’t to tell anyone how to grieve, but to give some thoughts on how to
be kind to yourself and to also communicate things that are helping me this time
around.
First…
• We all grieve differently and that’s OK.
• Grief doesn’t have a deadline.
• We all cope differently.
• It’s OK to ask for and receive support.
• It’s OK to take time off.
• It’s OK to keep training.
• It’s OK to have a bad day.

I mentioned that, in the past, I over-trained to take my mind off things. It sounds like I am not the
only one. I found this quote from Sonya Rencevicz, MSW, LCSW, a Psychotherapist and former
competitive athlete, “Athletes use physical pain as information for dealing with their bodies. They
have trained themselves to check their emotions at the door and focus on the business at hand.
While this works well for training and competition, it can seriously backfire when it comes to
dealing with the loss of a loved one.”
On the flip side, if you tend to lose motivation due to loss, experts suggest going for a walk for it’s
therapeutic benefits.

If I were to pinpoint the things I am doing now as opposed to in the past, it’s:
• Meditation: this is a great opportunity to tune everything out and just “be.”
• Training enough: if I want to do my programmed workout, I do it. If I feel like I need something
less intense, I do that. I realize that adding stress to my body during emotional stress can be
negative.
• Sitting with my real feelings. Loss is an emotional roller coaster. If I feel sad, I sit with that
emotion rather than pick up a work project or go out to socialize. The emotion passes and I feel
at peace.
This article may not apply to you now, but I hope it contains some nuggets that may be beneficial
in the future.

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KNOW WHEN TO LET GO
Often, we KNOW when we should let go of something or someone, but it’s typically really
difficult. This applies to jobs, relationships, beliefs, thoughts and even control. Typically,
emotions can cloud your judgment when you know, deep down, you should move on.
When you should let go, but you don’t, it can lead to being stuck.
Letting go doesn’t mean giving up. We are constantly changing and evolving and much of the
past, we outgrow. But, when we let go, we make room for more of the things that serve us.
Our inner voice usually tells us to let go, but we often ignore it because “the way it’s always
been” feels safe. But, listening to that inner voice and letting go can bring new, fulfilling
experiences.

Letting go is part of life, but if you know there’s something you should let go of and are
having trouble…
• Reflect on what you could have done differently.
• Promise yourself that you will listen to your inner voice.
• Spend time alone.
• Reflect on what you need.
• Allow yourself time to grieve whatever it is you are giving up.
• Realize that you will have bad days, but it’s all part of the process.
• Practice self-care.
• Surround yourself with people who support you.
• Be patient.
Realize that, if you don’t let go, you will never know what waits for you on the other side.
Letting go allows you the space you need to thrive!

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SHORT &
POTENT
 GAINING AND LOSING
This week’s message is short and sweet. It’s a quote that a Sports Psychologist recently told
me that I found to be extremely profound:

Every gain comes with a loss.

Every loss comes with a gain.

What have you lost in order to gain? Time? Experiences? Relationships?

What have you gained by losing? Humility? Work ethic? Insight?

I think it’s important to reflect on these statements.

CELEBRATE OTHERS’ SUCCESSES

Have you ever felt jealous of other people’s success? It’s OK to admit.
But what if I told you this: acknowledging others’ accomplishments and genuinely expressing
happiness for them will allow you to focus on the positive things you’ve accomplished.
I read a psychology blog where it was pointed out that “you cannot receive that which you resent.”
This means that if you get upset by other people’s success, this leads to the inability to achieve the
level of success you desire.
Makes sense. Resentment, envy, jealousy…those don’t serve anyone.
So, cultivate gratitude by being truly happy for someone else. And then center your focus on what
YOU want to achieve.

GIVE YOURSELF CREDIT

Let’s talk about one aspect of positive thinking today and that is GIVING YOURSELF CREDIT.
Only concentrating on what you can’t do, what you haven’t accomplished or the mistakes you’ve made
will leave you feeling frustrated and sad.
Allow yourself to feel confidence and joy in everything you’ve accomplished. Think back about where
you started and feel proud of how far you’ve come, even if you’ve made mistakes along the way.

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HALF FULL OR HALF EMPTY?
I was fortunate to attend the Perform Better Summit in Orlando where I took part in a Mindset
seminar led by Adam Feit, Doctor of Philosophy in Physical Education and Professor at Springfield
College.
At one point in the session, he asked for a show of hands on who sees a glass as half full and who
sees it as half empty. The room was divided.
He then shouts “It doesn’t matter because it’s refillable!”

I love the way he flipped the script here and it proves that nothing is permanent.
Just wanted to pass this along as food for thought…I LOVE this concept.
Fill that glass!

CELEBRATE THE PROCESS

We’ve all got some sort of goal. This is GREAT! However, oftentimes we focus on the end result
and neglect to celebrate the smaller wins along the way.
So, I am here to say: CELEBRATE THE PROCESS.
Taking time to do so can increase motivation and boost self-confidence and, ultimately, make you
feel great about pushing forward.

Ways to celebrate the process include:

• Journaling your progress
• Telling someone about your achievement
• Thanking those who have helped and supported you
• Taking time for yourself
• Reflecting on how far you’ve come and where you’re going
All those small wins add up and contribute to you reaching that big goal at the end.
So, ENJOY the process and CELEBRATE the process.

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 A SIMPLE TIP
I offer you a simple tip that will keep your goals front and center. Of course, the first step is to write
them down, but the next, important step is to post them in a place you will see them daily.
This could be at your desk or computer, on your refrigerator, on your bathroom mirror or even on the
dashboard of your vehicle.
The plan is to post them somewhere you will see them EVERY DAY.
Many people conjure up goals and write them down, but then they forget about them because they
don’t see them as often as they could or should.
This tactic will help when you have off days…seeing your goals will help to keep you motivated.
So, let’s do this. Grab a sticky note, write at least one goal and post it for that daily reminder to keep
you on track.

INSPIRATION, NOT COMPARISON

It’s normal to compare yourself to others, but if you do so to the point that you downgrade
yourself, it could lead to jealousy and being overly self-critical. And that will not allow you to
thrive.
It’s easy to compare yourself to others, especially in athletics. There are people at the top,
achieving things you’d like to one day.
One way to combat this comparison is to learn to admire them and use them as a source of
inspiration. Notice their tips and tricks, things you can possibly emulate while also forging your
own path.
Remember: no one has it figured out. So, don’t beat yourself down with comparison. Instead, let
the people you look up to inspire you to your own greatness.

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 THE LONG GAME
Bill Gates is credited for saying “most people overestimate what they can do in one year and
underestimate what they can do in 10 years.”
He’s saying that people are more focused on overnight success rather than playing the long game. We
are impatient and we want it now!
Despite what you see in the media and online, there aren’t many instant successes. A peek behind the
scenes will reveal that it takes work and focus over TIME to achieve.
Progress compounds over time. It won’t be dramatic. You will have little wins and even setbacks (i.e.
lessons) along the way.
Work to chip away at your goal and aim to get 1% better each day…imagine where you will be in 10
years?!
Don’t give up…play the long game.

CHANGE...IT’S HAPPENING
Change is inevitable. Life is unpredictable.
Change in sports can look like having a new coach, moving to a different facility, getting injured,
etc.
How you cope with this change is important.
A lack of ability to change can lead to anger, stress and anxiety. But learning to deal with change is
a skill you can work on.

Here are some tips:

• Stop and acknowledge what you are going through. Be kind and compassionate to yourself, but
also pinpoint your fears so you can work past them.
• Ask for help and talk it out. This can allow you to learn from others and grow.
• Be patient and trust the process. This is a powerful tactic.
• Believe in yourself and all the hard work you’ve put in.
• Look at change as a challenge and embrace it.
• Remember your goal - state it daily or write it in an area you will see each day.
I leave you with this bit of advice about change: YOU CANNOT BECOME WHAT YOU WANT BY
REMAINING WHO YOU ARE.

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SUCCESS
WANT THE SECRET TO
BECOMING AN
OVERNIGHT SUCCESS?
Spoiler alert: there’s no such thing!

Athletes, companies, entertainers and more sometimes seem to suddenly arrive on the scene and
achieve what looks like meteoric success. However, what you don’t see is the YEARS of dedication,
struggle, sacrifice, failures and resilience that happened behind the scenes

In terms of athletes, many have been playing their sport as young children and it took them at
least a decade before they became known as masters of their craft.
Many of the companies you suddenly see raking in millions started in someone’s garage,
apartment or basement. They made tons of mistakes, but nothing deterred them from their
dream.

Bill Gates famously said, “Most people overestimate what they can do in one year and
underestimate what they can do in ten years.”

Most people want it NOW. And get discouraged when it doesn’t happen. It’s hard to play the long
game.

Instead of being frustrated with setbacks and not achieving immediate success:

• Set goals.
• Give yourself time.
• Succeed by improving.
• View mistakes as opportunities for growth and change.
• Be consistent.
• Be patient.
• Trust the process.
• Don’t quit.
Success doesn’t have a deadline.

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PERSONALITY TRAITS THAT
LEAD TO SUCCESS
If you Google “traits of successful people,” tons of articles pop up, geared for those in business,
athletics and everything in between.
I’ve read lots of these articles and have gathered my top 10 for your review. You don’t have to
have ALL of these traits perfectly nailed down to succeed. But, if you can identify where you can
improve, you might just become more successful.
On to the ten personality traits that lead to success:

Passion: care about what you’re doing. Care a lot.

Optimism: believe in yourself.

Persistence: keep on going when you

have a setback.
Resilience: fall down, get back up.
Don’t let the naysayers detract you.
Confidence: have the courage to
pursue your passion and to try new
things.

Creativity: think originally.

Self-Discipline: never let distractions bump you off your course.

A Desire to Improve: identify where you can improve and what you need to do to strengthen
yourself.
Flexibility: be able to mentally shift direction, rather than spin your wheels. Adapt and respond to
change quickly. Embrace change.
Commitment to Learning/Curiosity: become a lifelong learner.

There you have it! What areas are you crushing? What can be improved?
Now, go get what you want!

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 DON’T BE MOST PEOPLE
Do you want to get ahead? Of course, you do! Then, you must be willing to do what the majority
won’t.

You can commit to doing or not doing what it takes to be successful with your health, career,
finances and/or relationships.
Are you ready? Consider these:

• Most people do the job. You must instead go beyond what’s being asked of you.
• Most people choose momentary pleasure. You must choose to focus on your goals.
• Most people will spend hours on social media. You must spend time on what matters.
• Most people will choose what’s comfortable. You must get outside your comfort zone - that’s
where growth happens.
• Most people will blame forces outside of themselves for failure. You must acknowledge your
flaws and failures and take responsibility for them.
• Most people complain. You must be part of the change.
• Most people are afraid to fail. You must be fearless.
• Most people will procrastinate doing the hard stuff. You must embrace the struggle.

DON’T BE “MOST PEOPLE.”

DON’T BE AVERAGE.
Are you ready? I leave you with a few quotes to get you fired up:

To be successful, you must be willing to do the things today others

won’t do in order to have the things tomorrow others won’t have
Les Brown

Today I will do what others won’t so tomorrow I can do what others can’t.
Jerry Rice

Successful people do what unsuccessful people are not willing to do.

Jim Rohn

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 REDEFINING SUCCESS
Sometimes, you walk away from a goal, reassess and redefine.

Let’s be clear: redefining success doesn’t mean giving up.

As you age, grow and change, success may look different. I’ll give you a personal example. Back in
2015, I just aged into the 40-44 division for the CrossFit Open. After competing at Regionals several
times, my goal was to qualify for the Games. And that year I came very close. Then, in 2016, I lost
my brother in a car accident and competing became unimportant. I no longer yeared to be at a
competitive level, logging hours of training. For me, success looked like (and still looks like) having
a thriving business, spending time with loved ones, self-awareness and working to be the best
human I can be.

I’ll give you some more thoughts to ponder…

Many times, we hang on to goals because we believe others expect them from us. We feel
pressure. If you are truly burned out, if your heart isn’t into it, you may want to step back and see
if that version of success is actually important to you. Redefine.

Or maybe the thing we are defined by is no longer how we would like to be identified. Redefine.

Lastly, success lies in what you can control. If barriers to your goal are out of your hands, it may be
time to redefine.

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TECHNIQUES
REINFORCEMENT
THROUGH REPETITION
Let’s have a quick, general talk about the need for athletes to PRACTICE mindset techniques.
Athletes put in dozens of hours a week in the gym honing their skills, working on their
weaknesses, reviewing their metrics and so on. But, many times, the difference between those on
the podium and those staring up at them is that the winners put in the time to train their mindset.

There are a variety of techniques - anchoring, running scenarios, visualization, music - many of
which we will touch on in future emails. But, the point is that they practice their mindset just as
they practice their sprinting, snatch, double-unders or muscle-ups.

I’ve seen super-gifted athletes choke under pressure in competition. Don’t be that guy (or gal)!

The takeaway: mark out 10 minutes each day in your calendar to work on mindset - reinforcement
through repetition.
If you aren’t sure what will work for you, be on the lookout for suggestions in future emails. There
is no one-size-fits-all approach. You will need to test things out and find the technique that will get
you there. It’s well worth the effort.

So, right now - open that calendar app and make a daily, recurring ten-minute appointment
with yourself (preferably before your warm-up so you make it part of your daily training session).

Repetition is the key to real learning.

Jack Canfield

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ANCHORING
Anchoring is a technique that I had great success with when competing at the Regional
level in CrossFit. I had a mental block when performing gymnastics - I would DREAD
certain movements and wasn’t in a place of confidence. So, I sought the advice of a sports
psychologist who worked with me on “anchoring.”
Basically, you set up a personal stimulus-response pattern so that you can feel the way you
want to when you need to.

Step 1: Determine what you want the outcome to be - calm, excited, confident, etc. (If you
get super nervous before performing, it may be calm; if you’re more complacent, you may
want to feel more excitement or motivation and so on.)

Step 2: Think (REALLY THINK) of a time when you performed well. Reflect on EVERYTHING
about that moment - the sights, the sounds, the smells. Be as vivid as possible. Immerse
yourself in the memory.

Step 3: Create a tactile cue (mine was grabbing my wrist, I’ve heard of other people tugging
on an ear) to associate with the memory.

Step 4: Visualize your perfect performance memory while doing the tactile cue - again,
really put yourself IN that moment. Don’t just think about it, try to relive it. The goal is that
once you execute the cue, your mind takes you to that positive experience, giving you the
desired outcome (confidence, excitement, etc.).

Step 5: Practice this in your daily training. Test the anchor over and over.

I hope this works for you! Over time, when presented with muscle-ups, anchoring allowed
me to get into an extreme state of confidence and I would think to myself, I GOT THIS!

75
 WIN TODAY
A favorite personal mantra of mine is “win today.” I love it so much that, when I was competing, I
had this quote on an alarm in my phone and it would pop up right before each training session as
a powerful reminder.

So what does “win today” actually mean?

It’s focusing on the small steps and wins that make up the big picture. Make the most of the day.
Crush it. Set yourself up for success. Learn and grow. Every day counts.
Win today!

GRATITUDE AND PERFORMANCE

You may have never really considered this, but gratitude can positively affect health and
performance.
It’s been published that, when people are grateful, they have fewer aches and pains and report
being overall healthier.
Some research has discovered that gratitude calms the nervous system and leads to decreased
cortisol levels.
There are many more studies out there, revealing that practicing gratitude leads to optimism that
will, in turn, make you more resilient.
If you don’t already practice gratitude, here are some ways to start:
• Start your day by journaling three things you are grateful for. It’s the perfect way to set the tone
for your day, including your training session.
• Write and send a gratitude letter to someone who has played a positive role in your life. It will
feel so good to send it and, imagine the joy it will bring someone else!
• Say “thank you” directly to someone who has impacted you. Be specific about their efforts.

• Reflect on the talents and gifts that you possess and are thankful for.
• Acknowledge your health and all the things you get to do because of it.

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MEDITATION FOR PERFORMANCE
Meditation may conjure up images of people sitting cross-legged on the floor in a trance, but it
can be much more simple.
One definition is: to engage in contemplation or reflection. And there are many different styles of
meditation. This email barely scratches the surface on how far you can go.
Meditation has been widely studied and the benefits include stress reduction, improved sleep,
improved immune system and a better sense of self.
So, it makes perfect sense that a meditation practice can benefit the athlete.
This study found that athletes who practice meditation for a few minutes a day may become
better able to withstand the mental demands of hours of strenuous physical training.
And if you search for scholarly articles about meditation and its effect on performance, there are
TONS to sift through…obviously, this stuff works!

So, how do you get started?

Experts say you should do it first thing in the
morning.
It’s all about being mindful and focusing
on breathing. There are many breathing
techniques…but you can keep it simple. Take
deep breaths, focusing on your diaphragm and
make sure to have a long exhale. You can focus
on a certain point, like the air coming in and out
of your nose.
Start small…just three minutes until it becomes
routine, then add three more and so on until you
achieve around 20 minutes.
You can sit in a chair, on a sofa, at your desk…
anything comfortable as long as you are upright.
It takes practice - hang in there.
You may find that this practice sets your tone for
the day and lead to athletic success.

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 EASY BREATHY
Above, I touched on the benefits of meditation for athletes. Breathing is a huge part of meditation,
so I figured I’d cover some simple techniques here.
A breathing practice can result in feelings of calmness, it can help you sleep, improve recovery,
strengthen the lungs and more.
Below are four different styles of breathing. Experiment and find the one you enjoy the most and
repeat the breathing patterns for five to 10 minutes a day.
Here we go…

Diaphragmatic breathing

• Sit upright, shoulders should be relaxed

• Close you eyes and focus on your breath
• Breathe deeply through the nose and allow the abdomen to expand
• On exhale, allow the belly to deflate
Box breathing

• Sit or lie in a comfortable position

• Breathe in through your nose for four seconds
• Hold your breath for four seconds
• Breathe out through your nose for four seconds
• Hold your breath for four seconds
Deep breathing

• While standing or sitting, draw your elbows back slightly to allow your chest to expand.
• Take a deep inhalation through your nose.
• Retain your breath for a count of 5.
• Slowly release your breath by exhaling through your nose.

Long exhale breathing

• Lie on back with knees bent and feet flat on floor

• While breathing, exhale so that it’s twice as long as the inhale
There you have it - four simple options. Let’s get breathing!

78
 REFLECTION
Reflection is a huge part of performance. And it takes being 100% honest with yourself.
Of course, it’s productive to reflect on your strength. That builds confidence. But, it’s also
super-important to reflect on weaknesses, identifying them so you can better control future
performance. Here’s an effective way to do so:

1 Create a list of things you’d like to work on.

2 On a scale of 1-10, mark where you are now on each element as well as where you want to be.

3 Lastly, create the action needed to get there.

For example, you may be at a 5 now for endurance and you’d like to be at an 8. What will get you
there? It could be more long-distance running. It could be learning better pacing.
Or maybe it’s a more emotional factor. Say, confidence. You’re at a 2 and want to get to a 7. What
techniques can you incorporate? Is it positive self-talk? Developing a mantra?
Make sure your actions are things that you will commit to. If they aren’t resonating with you,
reflect again and try something else. And don’t overwhelm yourself with too many goals. Choose a
few to work on now, then adjust and add.
When you understand what needs to be improved, you can better set goals and work on your
weaknesses.

PRE-PERFORMANCE ROUTINES
Pre-performance routines are regarded as highly effective for reducing stress and promoting a
calm and ready state for competition.

While much about competition is outside our control, the pre-performance routine is about
“controlling what you can control.”
Outcomes of the pre-performance routine include:

• Stability
• Concentration
• Decrease in anxiety
• Positive focus

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 JOURNALING FOR PERFORMANCE
No doubt most of you reading this know your 1-rep max back squat, your best 5K time and your
score on several benchmark workouts. But does your training journal end there? If so, you may be
missing out on information that could give more insight than simply numbers on a page or in an
app. And, it could be a game-changer in meeting your goals.

Just posting numbers doesn’t necessarily allow for reflection or enable you to effectively evaluate
your training, identify what works and what doesn’t and make changes to enhance performance.
Beyond numbers, entries in your training journal could include:
• Time of training
• Place of training
• Comments on how training went
• Rate of effort during training
• The highlight of the training session
• Muscle soreness
• Nutrition pre/post-workout
• Quality of sleep the night before
training
• Energy level before/after training
• Level of stress
• Level of confidence
• Level of motivation
• Identification of any negative thoughts
or behaviors
• Feelings before/after training

That’s a pretty long list, so if that seems daunting to you, pick a few bullet points that you believe
will be most helpful in reflecting on your training sessions, so you can see trends over time. You
can learn a lot about yourself!

80
YOUR PERSONAL MISSION STATEMENT
We’ve all heard of corporate mission statements - a short statement of why an organization exists,
what its overall goal is, what kind of product or service it provides and its primary customers or
market.
But, what about your own personal mission statement?

Famed author Stephen Covey has stated that individuals (not just companies) should have
mission statements because it helps you focus on your character and what you want to contribute
to society.
This can be a valuable tool to guide you to achieve what you want out of life and what’s important
to you. It can serve as a guideline for your decisions, actions and habits.
A personal mission statement is a declaration of an individual’s purpose and path in life,
emphasizing what is truly important. It lays out your core values, your expectations, your pledge
to other people, and your measurement of success.
So, how do you go about writing a personal mission statement?
There are many different approaches…
First, you can think about your personal principles and your ultimate goals in life - nothing is too
big! Think about the reasons behind your goals, and how achieving them would improve you as a
person.Another approach is to simply combine three elements - the value you create + who you’re
creating it for + the expected outcome.

A more elaborate way is:

1 Determine your ideal self What do you want your legacy to be?
2 Define your purpose
3 Define your abilities
4 Define your specific goals
5 Draft your statement
6 Refine it

Sounds simple, but it isn’t easy.

If you don’t know how to start, Frankin Covey has an online personal mission statement generator
to help you along the way.
Remember: it can be as simple or as elaborate as you’d like it to be. Just make it personal.
When you’ve got a version you feel good about, print it and put it in a place you will see every day.

81
GET ORGANIZED AND
IMPROVE YOUR PERFORMANCE
Get Organized and Improve Your Performance

Training for sport is no doubt stressful at times. Anxiety and stress can be even more profound
if you have a disorganized life on top of a hectic training schedule. You’re always in a state of
reaction, not necessarily handling stressful situations (like sport) in the best way possible. Good
news: you have control over this.
Being organized can improve your life and, ultimately, your performance. Some people are
naturally organized while others have to create habits. Here are some points to consider.

Planning Your Day

Are you constantly moving from one thing to the next, hair on fire, running late? A good tactic
is to schedule time in your calendar (app or printed) for everything you need to accomplish in a
day. Allow enough time between appointments or tasks, adding 15 minutes more than you need.
Review your day the night before and write down any pesky thoughts and ideas that may keep you
up at night. Getting them out of your head and onto a to-do list can calm your mind.

Complete a Task Before Moving on to the Next

If working on a task, resist the urge to check email, scroll social media or start something new.
Give 100% focus to what you are doing (get in the zone), then check it off your list before moving
on. This also goes with training. If you’re constantly checking your phone in between sets, are you
really giving all your focus on the training session?
Nutrition

Stress caused by a disorderly environment can trigger a craving for comfort food. By keeping
your kitchen organized and planning your meals, you are in a much better state to make healthy
decisions. And better food = a better headspace.

Sleep

Is your room messy? That can negatively affect your sleeping versus a neat and clean environment
- and that is so easy to control.

If you’re quite disorganized as of today, start with one of the points above and make it a habit
before moving on to the next.
Set yourself up for success!

82
BINAURAL BEATS FOR
STRESS REDUCTION
Have you ever been to a massage therapist or facialist and they have specific music on that totally
calms you and possibly you drift off into a nap? You were possibly listening to binaural beats.

Binaural beats are specific music where you listen to two tones, each at a different frequency and
each in a different ear. Your brain creates an additional tone, the binaural beat.

There are five different brain waves and those brain waves create binaural beats. Each type of
binaural beat can elicit a different response, the lower waves leading to relaxation and stress
reduction with the higher frequency leading to high-level cognition.

The best way to listen to binaural beats is with headphones so each ear can receive the separate
tones. Don’t listen to them during a task that requires your attention, like driving. But, during
meditation or before sleep, these beats can be beneficial.

Many free binaural beats are available online or on music streaming apps (just do a search). If
you find a track that helps produce the desired outcome, like stress reduction, save that one. If it
doesn’t, try others.

Research on this topic is fairly new; results have shown decreased anxiety, insulin-like growth
factor, and dopamine.

I’ve played binaural beats on and off for the past few years. In my experience, if I want to nap,
binaural beats allow me to relax deeply and recover.

So, if you are someone who has a hard time shutting his or her mind off, if you have anxiety or
have trouble sleeping, you may want to give binaural beats a try.

83
DO YOU HAVE A PERSONAL BRAND?
Personal branding is about clarifying who you are, what you do and why you do it. Your personal
brand can make you memorable and stand out from the crowd.

If you struggle when someone says “tell me about yourself,” you might want to consider putting
some thought into your personal brand.
You don’t have to have aspirations of fame or be an influencer to have a personal brand. It’s not
an ego thing…think about your personal brand as your reputation. It’s the story of who you are
and where you’re going.

So, how do you even begin creating your personal brand?

1 Develop a focus and decide who you are and what you want to be known for. Do an audit of
your life, goals and what matters to you. Also, consider how you want to be perceived and
what makes you different.
2 Take the time to understand the value you bring to the table.
3 Don’t worry about what others might say.
4 Be genuine.
5 Be consistent. This is huge!
6 Leave a legacy!

Think about some of your favorite athletes

or celebrities. Chances are, they conjure
up their achievements and who they are
as a person. Let’s take Oprah for example.
Sure, she was a talk show host but she’s
also known as kind, enthusiastic, a reader,
influential, passionate and charitable.
That’s her personal brand. And it wasn’t by
accident.

In closing, you don’t have to be a superstar

to identify and live your personal brand. So,
find what makes you tick, what you want to
be regarded for and live those values.

84
 MUSIC FOR PERFORMANCE
Do you have a favorite song that pumps you up and puts you in a state to really go for it? Did you
ever wonder if music was truly a performance enhancer?
It’s probably obvious that not just any music will work to get you in the right state - it’s very
personal. If you’re listening to music on the speakers at the gym, that may not amp you up like
your own playlist.
I interviewed a few high-level athletes and some likes rap, while others like EDM. I know several
athletes who like to lift to country music (and, believe it or not, I know an amazingly-strong female
who loved Disney tunes!).
Here I will share some findings from music studies on athletic performance, mainly gleaned from
this article.

What type of music is best for performance?

Studies show that faster-paced music tends to help improve athletic performance when a person
engages in low-to-moderate-level exercise. For example, a 2006 study that looked at the effect of
music on the selection of treadmill speed found that while listening to fast-paced music, participants
increased their pace and distance traveled without becoming more tired.

Do different sports benefit from different music?

Some studies showed that different beats per minute affected different types of sports. A 2011 study
showed that in order to achieve the best performance for cycling, the preferred tempo is between
125 and 140 beats per minute (bpm). A study published in 2014 showed that the best music tempo
for enhanced performance on the treadmill is between 123 and 131 bpm.A plausible reason for why
different types of exercise have different ideal tempos is related to one’s ability to keep time with the
beat of the music, synchronizing strides or pedaling to the beat of the music.

How does music affect performance?

A 2010 study led by sport psychologist C.I. Karageorghis states that music can improve athletic
performance in two ways: it can either delay fatigue or increase work capacity. According to this
study, the effects of music lead to “higher-than-expected levels of endurance, power, productivity,
or strength.” North and Hargreaves suggest that music distracts from pain endured during exercise
through competing sensory stimuli, because it is easier to forget about pain or fatigue when a song you
enjoy is distracting you.

All this said, determining what works for you may be trial and error and different types of music will
apply for different situations. Running, for instance, may demand a different style of music for you than
lifting. And, getting your mind calm before competition...that’s probably a whole different style.

85
THE PRESENT
 FOCUS ON THE PRESENT

It’s human nature to get caught up in dwelling on past mistakes.

However, when you aren’t 100% focused on the present, it can hinder your ability to perform your
absolute best. Thoughts of the past can trigger feelings of regret, worry and a lack of confidence.

Past mistakes do not equal future failures.

When those doubts start creeping in, how do you regain focus on the here and now?

I1 Identify the negative thoughts.

2 Tell yourself that you will not let the past dictate the present.

3 Realize that the past provided lessons, but the present is a totally different challenge and
situation.

4 Let go and focus your energy at crushing RIGHT NOW.

Like anything, this takes practice. Be mindful and identify those times when you are focused on
the past, let go and get ready to attack the present. You have total control over this!

I leave you with a quote by Eckhart Tolle...

Nothing ever happened in the past; it

happened in the now. Nothing will ever
happen in the future. It will happen in the now.

87
HOW TO BE MORE PRESENT
It’s hard to be present in this day and age - work, health, family, relationships, social media…the
list goes on. We have so many responsibilities, receive so many messages and endure so much
noise on any given day.

It’s hard to focus on the now! But, being present allows us to handle the task at hand and really
show up as our best self. How can you make this possible?
Act on what’s important. This requires busting through the flood of information we receive and
identifying what is meaningful to us. Important things get us closer to our goals. The rest is just
distractions.

Don’t settle for the ordinary. We may wear many hats - parent, professional, athlete, partner,
etc. Some roles matter more than others and those are the roles you don’t want to simply “phone
in.” If you can identify the roles that are most important and envision what “extraordinary” looks
like in each, you can better focus on what matters.
Execute on your vision. Once you identify what’s important and what would make you
extraordinary, you can focus on the big “rocks” for the week to spend your time on. Write down
three action steps and make them happen. Tune out everything else that doesn’t matter.

B.E. A.G.G.R.E.S.S.I.V.E.
An aggressive mindset can take an athlete to the next level. In this instance, aggression isn’t a
negative. It means being assertive, taking chances and pushing hard with confidence.
Ways to cultivate an aggressive mindset include:
Warming up with intention using dynamic, powerful movements. For example, even when
warming up with an empty barbell, move like it’s a max load - be powerful, precise and aggressive.
Set the stage.
Practicing aggressive self-talk. Tell yourself “attack!” or “you got this!” or any mantra that will get
you amped up and in a state of confidence.
Visualization of an aggressive performance. Think about yourself, in the zone, executing with
speed and precision.
Bonus tip: I’ve read that sports psychologists will have athletes come up with an alter ego name
and define all the characteristics of that alter ego. They then become that character when
practicing and competing.
There you have it…an aggressive mindset is decisive, risk-taking and confident!

88
 NO REGRETS
Sports and performance come with many emotions. When things go right, those emotions can
be joy, satisfaction and inspiration. But when things don’t go well, emotions felt can be anger,
sadness and regret. These emotions are normal. But, the worst one is regret.

Regret is usually “would coulda shoulda,” wishing you would have done things differently. Maybe
you didn’t train as much as you should. Or didn’t recover like you knew you should. Or eat and
sleep as you should. Regret can make you beat yourself up. Regret sucks.

To avoid regret, you need to honestly answer the question, “am I doing everything I can to achieve
my goal?”

Make every opportunity count.

Control what you can control.
Do everything possible to achieve your
goal. Commit to “going for it.”

If you are doing all these things, then you can’t look back after a performance, even a non-winning
one, without regret.

Go for it!

89
TYPES OF
MINDSETS
ABUNDANCE MINDSET
THERE’S ENOUGH FOR EVERYONE
The abundance mindset is the idea that there are plenty of opportunities out there and you
can achieve one. Conversely, is the scarcity mindset, which leads people to believe that there
are not enough opportunities and you couldn’t possibly get one with all the talent that’s out
there. Or if you do believe you have the talent, you become so competitive for those “scarce”
opportunities and that competitiveness drives you to the point that you can become unhappy
with yourself or others. And you can become closed off.

Focusing on the idea that “there’s not enough to go around” also stresses you out and doesn’t
feel good.

If you adopt an abundance mindset:

• You believe there’s enough success for everyone.

• You want to help others achieve.

• You believe everyone can benefit.

• You can share success with others.

That sounds like a great feeling, right?!

Accepting other people’s success will create more opportunities for your own growth and
success.

When you truly believe that there is abundance and opportunities, you are more open to them.
You seek them out. And more abundance comes your way.

I leave you with a few powerful quotes regarding the abundance mindset…

When people are genuinely happy at the

successes of others, the pie gets larger
Stephen Covey

A rising tide lifts all boats

91
CHOOSE TO BE CHALLENGED

Challenges are a part of everyday life. We can’t hide from them. And, how we face challenges
is key to overcoming them.

There’s a mindset where you purposefully choose to be challenged. You know you will be
taken outside your comfort zone, which will help you to grow.

When you CHOOSE to be challenged, you are in control.

Facing challenges requires courage. Fear is a choice - it’s an emotion. Courage allows you to
embrace challenges and obstacles. Don’t ever hold back in life just because you feel scared.

By challenging yourself, you will learn something…even if you fail. Learning is NOT losing.
Learning allows you to move forward with more confidence and less fear. For instance,
you will learn what does and doesn’t work to achieve your goal and you can do something
different the next time. Successful people view failures as mistakes they can fix. And they don’t
give up. Learning to do things differently than everyone else is what will make you a success.

Challenges make you stronger. They keep you humble. And they make success even sweeter.

You should never view your challenges as

a disadvantage. Instead, it’s important for
you to understand that your experience
facing and overcoming adversity is actually
one of your biggest advantages.
Michelle Obama

Life isn’t without obstacles.

92
GAIN CONTROL WITH THE
CHOICE MINDSET
It’s been well-documented that mindset is the foundation for performance. The fixed and growth
mindsets get most of the buzz, but the Choice Mindset is also important.

The Choice Mindset is the belief that everything that happens in life is a function of our decisions.
We make hundreds if not thousands of choices every day, each with a consequence. If we believe
in the Choice Mindset, we become more aware of every decision and consider them more
carefully.

The Choice Mindset requires you to take full responsibility for choices instead of blaming outside
influences. There are no excuses. And ultimately, it puts you in the driver’s seat to create the life
you want.

So, how do you develop a Choice Mindset?

First, you must believe that you always have a choice.

The Choice Mindset requires reflection. Look back at something that didn’t go how you wanted
it to. What were the choices you made that led to that outcome? What would you do differently?
You may have to dig really deep, but you should find a choice you made that, if done differently,
would have affected the outcome.

This is particularly important when you are presented with a limited set of decisions by someone
else. Think beyond those options - there may be something completely different that will work
better for you.

Lastly, slow down before making decisions. Become acutely aware of each choice you make.
When something matters, you can even write down each choice to weigh your options.

We ALWAYS have a choice! And knowing this helps you see all the options. It makes you take a
more active role in your success.

93
 THE EXPLORATORY MINDSET

What if, instead of thinking in terms of winning and losing, you can adopt the mindset of
experimenting? Experimenting means that you don’t fail; you learn.

I’ve heard this called an exploratory mindset. It’s been discussed quite a bit in business, but not a
whole lot in athletics and training.

The exploratory mindset allows you to say “what if?” You then think outside your normal routine
or what is typically done and find another way to attack a problem. Sometimes you find a novel
solution.

What works for one person may not for another and sometimes you just need to say “let’s see
how this goes for ME.” It may work, it may not. But you didn’t fail, you learned.

A focus on learning and growing, not winning and losing, can be great for your overall mindset!

94
Thanks for reading! Here’s a little about me…

I am a Partner in Cerus Performance. My official title

is “Integrator,” meaning I’m the most organized team
member!

Way back in 1997, I started my career in marketing

and took a leap of faith in 2009 when I opened a
strength and conditioning facility with my husband,
Rob. I’ve been involved in sports and fitness from
a young age and participated in anything, from
volleyball to obstacle course racing to competing at
CrossFit regionals.

Mindset topics have always intrigued me, and I have

even seen a Sports Psychologist in my competition
days. I like to consume articles on the various aspects
of mindset and my job as a gym owner allows me to
suggest different mindset tips to my clients.

This e-book is a compilation of some of the weekly

mindset articles I’ve written over the several years.

If you ever want to say “hi,” I answer the general

[email protected] email - I’d love to
hear from you!

Wendy