Team Mind Strong Athlete Focuses on Mindfulness

mentaltraining2This week in the Team Mind Strong Athlete Members area we are focusing on mindfulness as well as anxiety reduction and relaxation. I know I am like a broken record with this thing. But the truth of the matter is once we master mindfulness, we can master any mental skill. If we want to be able to visualize our goals, regulate our emotions, streamline our focus, or let go of what is out of our control, the key step is mindfulness.

Just like when you start your diet, you first get rid of the cookies and junk food. That is the way I see mindfulness, an important foundation to our upcoming mental skills.

I have added a video and audio practice on mindfulness and I also have videos and worksheets. the worksheets will first help you to assess your anxiety level, second, establish your current relaxation resources, and create new ones, and finally to help you focus on what is important, controlling the controllables.

Feel free to email me any or all of your worksheets and I will provide you email feedback. For coaching clients we will discuss in our next coaching call the worksheets and how we will be incorporating those into your mental training program.

And if you are not already a member, what are you waiting for? Team Mind Strong Athlete is the only contest prep team that focus not only on your body but your mind.

Here is what I do specifically, I help figure, bikini and physique athletes who struggle with confidence, body image and distorted thoughts, and instead want to feel empowered, self-assured and mentally strong.

Check out the focus of the week here:
https://mindstrongathlete.com/focus-of-the-week-mindfulness

Progressive Relaxation MP3 Just Added

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Progressive Relaxation MP3 just added to the Team Mind Strong Athlete Resource Center. Get access to all Team Mind Strong Athlete content for only $19.95 a month.

Progressive Relaxation is a fundamental mental skill of most elite athletes. It is through our ability to regulate our arousal level that allows us to thrive under pressure.

The diet and training is challenging enough, couple that with encroaching show date and you potentially have a fire storm of heated emotions running wild. The Progressive Relaxation MP3 will allow you to rest and unwind in the comfort of your favorite resting spot, whether that is your cozy bed or a comfy hammock in your back yard, or your favorite park.

Get your emotions under control, learn the skill of relaxation, before you are in crisis, that way when a stressor happens you are more equipped to deal with the situation.

This relaxation session is a little under 10 minutes. Progressive Relaxation Mental Exercise is great for when you need to relax and unwind. It is perfect, for when you want to get into a great state of mind for your upcoming competition.

http://www.mindstrongathlete.com/team

Figure Visualization Exercise 2.0

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Figure Visualization Exercise 2.0 just added to the Team Mind Strong Athlete Resource Center.

Get access to all Team Mind Strong Athlete content for only $19.95 a month.

If you are familiar with Stage Might- On Stage Visualizations, you will really enjoy this shorter Figure Visualization Exercise. This is visualization is a little over 10 minutes long. Perfect, for when you want to get into a great state of mind for your upcoming competition. This exercise walks you through the process of being on stage, feeling confident, calm and in control.

Not a member yet? Register here:
http://www.mindstrongathlete.com/team

Talking Yourself Into Success

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Talking Yourself Into Success

I love talking to myself. I don’t always have the nicest things to say, but when I do, I am unstoppable. The trick is figuring out those buzz words that work for you that get you out of bed and into the gym, focused on your mission and eating your food like an Olympic athlete. Sometimes the not so nice things are what gets me motivated, and sometimes I need a good old fashioned glob of positivity to help me through the day.

How can you find those words that really resonate and fit with you that offer optimal levels of inspiration? I have a few ideas…

1. Start Where You Are:
There really is nothing worse than a well intended motivational message that energetically doesn’t resonate with you. If you are just starting a new goal and you don’t yet believe you can do it, saying you are the Ms. Olympia Champion is most likely not going to inspire you. Instead, take your message one step beyond where you currently are at energetically. For example, let’s say you have a new goal, but it is something you have never done before. Maybe you are going to take up Marathoning, or maybe you want to try a figure competition. The goal seems exciting and scary at the same time. You want to believe in yourself. You are not quite there yet, but you want it. Say to yourself: “I want to believe.” This is the first step. Then when you start feeling like it is possible, bump it up a bit, say to yourself: “I got this.” Can you feel the difference in energy from the first one to the second? There is more confidence in the second one, but don’t be afraid to start where you are, and for it to be ok where you are.

2. Know Where You Are Going:
Even though your goal may be far off in the distance, tap into and connect with the energy of how you will want to eventually feel. Have an energetic end goal if you will. We all have goals of what we want, but what about how we want to feel along the way. I never had a bad ending to an awesome journey. So really connect with where you are going energetically, so you can recognize it when you get there.

3. Create Visual Reminders:
It is easy to forgot what we want to say to ourselves without visual reminders. Put a sticky note on your bathroom mirror, wear a bracelet or ring with your message on it. Put the message somewhere you can see it so you can remind yourself of it and continue to say the word or phrase in your head over and over throughout the day.

4. Remember to Upgrade:
Once your message no longer has the juice anymore to get you going, it is time for an upgrade. Create a new message that is the next step closer to your goal. Keep on upgrading. If you can’t think of any ideas, look to some of your role models and get some ideas from them.

I hope you found this helpful. Be sure to check out the link below for my new Silver Coaching Program. Have a great month of February.

Nancy Georges
IFBB Figure Pro
Contest Prep Coach
Mental Coach
http://www.nancygeorges.com/programs.html

Fighting For What You Want

woman boxerFighting For What You Want

Are you ready to put up a fight for what you want? What are your personal standards of excellence that you desire to live up to? As cliché as it is, at the turn of the year, we are all making plans for how we are going to make our upcoming year better than the previous year. It is not wishful thinking, rather good planning. If you plan your dream out in full and vivid detail, you are well on your way to achieving your desired outcomes. Here are some techniques that I use when it comes to the turn of the year goal planning.

1. Make your goal something that is important to you. 
If you don’t care all that much about achieving your goal, when the road gets difficult, it is unlikely that you are going to stick it out. Dig deep and ask yourself, what do you want to accomplish for yourself? Not for anyone else, but for you? That is where we are going to get our driving power.

2. Make sure that your goal lines up with your values.
Know what you value. Living a life of values is an important part of the goal planning process. When you make goals that you care about at the deepest level, when you need to dig deep to find your inner drive, it will be there waiting to be revved up.

3. Don’t compare your goal to other people’s goals or what you think your goal should be.
It is easy to make goals based on what other people are doing. Sometimes what is right for someone else is not the best for you. Use others as a source of motivation and inspiration, then ask yourself this question. What is the goal that is true and right for me, that is in this same area of achievement?

4. Make a detailed plan of action. 
A goal is a great start, a detailed plan of action with short term, medium and long term goals along the way is a great way to stay connected and moving forward toward your goal.
 
5. Create a supportive environment.
It takes an army of a support team to help me with my goal of becoming pain-free. I work with a chiropractor, go to Cryotherapy, work with a sport psychologist, nutrition coach and I make sure that my family and friends are at least neutral about my goals. I don’t need constant cheerleading every single day, but I want people around me that believe in me and support my efforts. Make sure you surround yourself with a support team that moves you in the direction of your goals.

6. Don’t give up.
It is possible you won’t reach your goal in the timeframe you have set out. That does not mean you have failed; it just means you need to readjust the plan of attack. Get rested, and then reset your new plan with a new target date. Develop mental toughness by being flexible with how you go about achieving your goal.
 
7. Make sure that you are in control of making your goal happen. 
It is great to have goals such as winning, but we also want to make sure that we set goals that are within our control. We want to have behavioral goals as well as outcome goals.Life is not going to just hand you what you want; you have to fight for it! What are you willing to fight for today? Pick goals that are worth your time and effort.

Nancy Georges

IFBB Figure Pro
Contest Prep Coach
Mental Game Coach

Mental Skills with IFBB Pro Susan Graham

susan2Once in a while an athlete comes along that inspires me and makes me sad that my competition days are over. Susan Graham is one of the hardest working athletes I know. It is no surprise that her body is a fortress of perfection. Working with Susan was a delight and a challenge in every way that I enjoy. Thank you Susan for the opportunity to help you with mental skills for the 2016 competition season. You are an incredible athlete! I respect your commitment and dedication to the sport. Enjoy the break. I hope to see you on stage again in 2017. Here is Susan’s story…

Susan’s Story

“Working on mental coaching with Nancy during my last contest prep was truly beneficial. I am a IFBB pro and compete in Women’s Physique. I’m dedicated to the process of getting to the stage, but I felt I could step up my game mentally. Since so much of what we do as competitors is mental, I knew with Nancy’s knowledge and experience she could help me step up my game. Each week we would talk and sometime I would not have obvious problems, but with Nancy’s intuitive questions we would find issues that needed to be addressed. After talking, I would feel empowered and motivated to keep moving forward towards my goals. Nancy is a veteran to the stage and understands any issue a competitor faces. She helps work through issues without judgement no matter how big or small.”

Susan Graham
IFBB Pro Physique Athlete

For more information about contest prep and mental training for figure, physique, bikini and bodybuilding, contact Nancy at http://www.nancygeorges.com or nnancypro@aol.com

Nancy Georges

IFBB Figure Pro
Contest Prep Coach
Mental Game Coach

 

Mood Manipulation for Peak Performance

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Mood Manipulation for Peak Performance:
I needed a little mood manipulation this morning. I have been having such a great week bumping up my workouts and cardio sessions, since I am getting ready to be on vacation from school for the next month. Everything was going amazing. I felt great all week, super focused, and then, I got some personal news that really distracted me and brought me down. My morning cardio in the beginning was dragging and I had to really do some work to talk myself into a good mood. And that is exactly what I did. I manipulated myself into a good mood.

Sometimes we need to take a break, but sometimes we can talk ourselves back into the zone and back into a great workout. Here is an outline of how I talked myself into a good mood.

First: Identify your current mood. Don’t be afraid of how you feel, go ahead and name it. You may feel tired, sad, irritable, bored, just go ahead and name the feeling that is getting in your way of your workout.

Second:Recognize that your feelings are present for a reason. Thank yourself for the way you feel. Say: Thank you self. I appreciate this feeling very much, I am sure it makes sense.

Third: Time for some negotiation via internal dialog. Ask the part of you that created the feeling if it would be willing to subside temporarily until you get through your workout. Check in to see if you get a yes response. Once you get a yes response, negotiate for a time that you will tend to this feeling. Commit to checking back in for example, 20 minutes after your workout, or when you get home for the evening. Whatever it is, make sure it is within the next 24 hours or so.

Fourth: Recall a time in your recent past that you had an amazing workout. What was going on in your mind’s eye? What were you saying to yourself? What pictures were you making? And how did all of this make you feel? Really see this out in front of you clear and big and bright. Now step into this feeling and put it on like a coat, basking in all the wonderful feelings that were present for a time that you had an amazing workout.

Fifth: Go workout. Have an amazing, energized, fantastic workout!

I hope you enjoyed that quick mental exercise to help you manipulate your mood.

Remember last newsletter, where I talked about getting in the zone? Well, It was such a popular topic of conversation, that I created an MP3 hypnosis session to help you eliminate distractions. Also based on feedback, I kept the session to 10 minutes. It is a great session to help you quickly get to what you want to focus on in the moment and throughout the day. See the link below to grab your copy.

http://www.nancygeorges.com/mp3-downloads.html

Until next time,

Nancy Georges

IFBB Figure Pro
Contest Prep Coach
Mental Game Coach

Time to Get in the Zone

Getting in the zone; in the fitness world we call that flipping the switch. Which is ironic since so much prep work needs to really happen ahead of time it seems like a switch is being flipped. In reality we are going over in our head all the ways in which said switch should be flipped. It is a mental game and a major struggle. Why? Often times we can’t seem to find the switch to flip.

Today I posted a short video in my private Facebook group a little mental exercise on flipping the switch. By the way, if you are not a part of my group and you are interested in taking your mind and body to the next level, you will want to add yourself to the group. Here is that link:

Step 1: How do you know you are not in the zone? The way you know you are not in the zone is that you have been there before, so we do have something to compare it to. Write out all the ways in which you know you are not in the zone:

a. What are you saying to yourself in regards to your workouts, your food prep, your cardio, your body, etc?

b. What pictures are you making in your mind’s-eye? Do you have an image in your mind of looking shredded? Or are you picturing yourself sleeping in and getting a little bit more rest?

c. How do you feel? How is your posture, is it upright or slouched over? How much energy do you have? How fast are you walking? Do you have a spring in your step?

Step 2: Recall a time that you knew you were in the zone.

a. What were you saying to yourself in regards to your workouts, your food prep, your cardio, your body, etc?

b. What pictures were you making in your mind’s-eye? Did you have an image in your mind of looking shredded? Or were you picturing yourself sleeping in and getting a little bit more rest?

c. How did you feel? How was your posture, was it upright or slouched over? How much energy did you have? How fast were you walking? Did you have a spring in your step?

Step 3: Try on a sample from your zone experience right now. The easiest is to try on the auditory. What were you saying to yourself when you were in the zone? Say that now. Now change your posture. Now change the images to match the type of images you had when you were in the zone.

I hope you enjoy this technique and find it helpful. Remember to join my private group for more videos and updates on mental skills.

Until next time,

Nancy Georges

IFBB Figure Pro
Contest Prep Coach
Mental Game Coach

Mindfulness Practice Sunday 11 am

Calling all athletes: My next Mindfulness for Athletes session is quickly approaching. Join us this Sunday the 20th at 11am at my office in Sacramento for an hour of mindfulness practice.

Mindfulness for Athletes Mindfulness Practice Session

Sunday, Nov 20, 2016, 11:00 AM

Nancy’s office in Sacramento
2740 Fulton Ave Sacramento, CA

3 Mindful Athletes Attending

Mindfulness for Athletes Mindfulness Practice SessionThis is a brand new mindfulness community for self-defined athletes of all types. Whether you are a swimmer, dancer, runner, volley ball player, or gym rat, the aim of the Mindfulness Practice is to help us to become more present in our day to day lives and as a result, become better athletes.T…

Check out this Meetup →

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Mindfulness