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

Using Cue Words to Stay Motivated

Woman Doing Yoga Exercises In Gym, Sport Fitness Girl Sitting Lotus PoseUsing Cue Words to Stay Motivated
Lately I have been playing around with the voices in my head. OK, I admit, that sounds rather strange, but follow me for a minute. We all talk to ourselves. I think I probably talk to myself non-stop throughout the day when I am not engaged in an actual conversation with another person. I would love to have a transcript of all the things I say to myself throughout the day. I am guessing I am not alone on this.

Do you talk to yourself? What does the voice sound like? Is it generally pleasant, or it is mean and critical? One way we have a positive effect on our goals is by changing up the way we talk to ourselves, using cue words. I will admit, I won’t be able to change all the negative voices in your head in one article, however, cue words are a very effective way to easily help us stay on track with our goals.

Here is an example of how the process of developing cue words can work. This week I have been rather busy studying for finals. When I study, I feel extra snacky. I want snacks!!! The café cookies and brownies were looking extra good this day. I took a moment to check in with my body and really connect with my cravings. Urge surfing is a technique that I walk through with my clients in session that have challenges with snacking. So I checked in with my body and I said to my body, what is this feeling? Then I noticed I said to myself: “I feel unsettled.” I took a deep breath and did some brief mindfulness and I said to myself “Settle in.” Ahhhhh!! Instantly I relaxed and felt better. I repeated settle in a few times and the craving went away.

Now you can use this technique to help with cravings, to motivate yourself for a workout, or any other behavior that you are wanting a little extra motivation with. Cue words are usually used in a performance context, but I tweaked it, because those of us on a fitness journey of sculpting our bodies have additional challenges with our sport or lifestyle when it comes to hunger.
 

Step 1: Identify an area that you want to have more motivation with. It could be to workout, to eat healthy.

Step 2: Connect with the feeling. It is good to do this in real time. For example, if you are not wanting to go to the gym, do this right then on the spot. Check in with your feeling and ask yourself: “What is this feeling about?” Or something like that. Take a few moments to connect with it.

Step 3: Take a few nice deep breaths and you wait for the communication from your body. Relax into whatever the feeling is.

Step 4: Identify a cue word based on how you feel. For example, I was feeling unsettled, so I said to myself settle in.

Step 5: Repeat your cue word several times to test the effectiveness. If it is not very strong, repeat the steps and create a new cue word.

Step 6: Write your cue word down and use it as often as you like for similar situations.

That’s it, that’s all there is to it. I hope you enjoy this technique and find it helpful especially now at a very tempting time of the year. I like to say, if you can eat healthy this time of year, you can do it anytime.

Also be sure to visit my audios if you are wanting some extra motivation in this potentially challenging time of the year. Here is the link:

And if you are interested in some personalized attention, check out my customized programs. I would be happy to offer you a complete custom nutrition plan along with all the mental tricks custom to your situation. 

Until next time,

Nancy Georges

IFBB Figure Pro
Contest Prep Coach
Mental Game Coach

Mindfulness for Athletes: Practice session Tuesday Oct 11th at 7pm

My next Mindfulness for Athletes practice session is Tuesday October 11th at 7:00pm at my office in Sacramento. I have 4 spots open. If you are an athlete of any kind and you are in the Sacramento area, please feel free to join other athletes for an hour of mindfulness, Tuesday October 11th at 7pm at my office in Sacramento. CLICK below to register:
http://www.meetup.com/Mindfulness-for-Athletes/

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