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Mental toughness...is it what you think?

8/11/2014

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Mental toughness is mostly continuing to act despite difficult circumstances.  It's the ability to persist even when the end is not in sight.  It's not letting your mind beat you.

For some reason...talk of mental toughness is usually a bit dramatic...like it's a quality reserved for those who gain great recognition like Olympic champions, Navy Seals or winning Super Bowl quarterbacks.  I feel there's a tendency to believe that mental toughness is a quality reserved for special people.  The truth is...mental toughness can be cultivated by anyone.

Having the mental toughness comes down to three things:
  1. No thought.
  2. Action.
  3. Practice.

Yes...easier said than done.  But this is really all there is. 

No thought
Our thoughts can weigh us down.  They are like baggage.  If you want to be mentally tough...or have a good "head" for challenges...it only makes sense that you need to give yourself less to mental stuff to deal with.  It helps to lighten your load.  

Firstly...avoid thinking...or saying...something is difficult or far or tough or doable or not doable.   You can't stop these thoughts. They'll keep coming.  But you can avoid latching onto them.  A friend of mind had a mantra regarding Crossfit.  It went like this:  "It's just so hard."  He repeated it over and over.  It wasn't long before he was mentally fried and quit the sport.  Even though he had an exceptionally strong will, he was adding so much to his mental load that he simply could not continue.

Positive thoughts or visualizations can he helpful...and they are great when they work. But you  don't want to dwell on them too much.  If things don't go as you visualized them, the contradiction can come as quite a mental blow.

Mental toughness is very much about getting the mind to let go.  It's about bending...softening...the way a tree endures heavy winds.

Action
Since mental toughness is really about Persisting...or acting...in the face of great odds...it only makes sense the best place to  focus is on action...doing the next step.  Rather than letting your mind tell you how hard everything is...give your mind the job of concentrating completely on the next doable action. 


If you are at the 27th mile of a 100 race...for example...it might not be such a good tactic to focus on the 73 miles you have to go.  It might be better to concentrate on getting to mile 28.  Tell yourself...you'll see how things are when you get there.  You might want to make your mantra... "I'll see when I get there."

Whatever the challenge, break the task into pieces.  Use "micro-goals."  If the next step seems too daunting, break it down even further.  Concentrate on action.  Keep doing what you can.  Don't worry about things until it's time to worry.  Keep going until you decide not to keep going.  But don't let the mental weight of the task beat you.  Don't let your mind beat you.  Let your body tell you when it's enough.

This is mental toughness.  Mental toughness is not big talk or bravado or making a show.  It's continuing to act because your mind is not stopping you.

Practice
If you practice this...you will get better at it.  



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Wanna boost your energy and your spirits?

6/2/2014

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When you're weary...feeling small...and maybe a little old and slow and a little chubby and maybe a bit stressed...here's one thing that can help...fast.  Instead of jumping off the bridge into the troubled waters...jump into a cold shower.  Yes...a cold shower.  Despite the temporary discomfort..it will quickly lift your energy and your spirits. 

Cold showers have a myriad of benefits - everything from enhancing mood, to boosting your immunity, to promoting weight loss to  improving longevity.

All that is required is that you...well...suck it up and do it.  Anywhere from 2-5 minutes will do the trick.  Turn the dial to cold and get in.  You might prefer to get into a warm shower and then...when you get your resolve up...crank it to cold.  Rotating your body helps.  Make sure to breathe.  Like anything...start with a little and build up. But keep it doable.  It's best not to turn it into too big of an ordeal because you won't want to do it again.

Another good method is a contrast shower...alternating cold and hot water.  An example would be alternating 20 seconds cold with 10 seconds warm...for several minutes.  This really gets your circulation going.

But it's like anything...you really have to experience it to understand the benefits.  It's not something to read about and analyze.  It's something to do.

Give it a try.  Besides having so many benefits, it's a good little test of will.
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Acceptance of Self

12/12/2013

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Acceptance of self is fundamental.  It creates power.  Interestingly...the strength of your fitness program rests on it...among other things.

Unfortunately, if there is one thing that nearly all of us seem to lack...it's self-acceptance.  If you have any doubt...just observe the lengths we go to in order to win the acceptance of others.  It doesn't take long to realize that most of our actions are driven out of insecurity...our need for acceptance. 

We seek acceptance from others because we do not accept ourselves.

Making friends is so easy.  All you have to do is look people in the eye...listen...for real...and genuinely accept them unconditionally.  No scrutiny.  No judgement.  No liking or disliking.  Just kind acceptance. Care for them for a minute or two.  Try it and you see just how starved for acceptance we are.  It costs nothing.

Many of you already know this.

When it comes to fitness...most knowledgeable folks will tell you it's best to have some sort of a plan. However...before you can set out on your path...it's very helpful to know where you are...now.  More than knowing where you are going...you need to know where you are starting.   A fitness program only makes sense if it takes you from where you are now.

Self-acceptance also requires that you understand yourself.  Bobby Scott is doing a three part series of "Finding Your Essence" as it relates to fitness, because he recognizes how vital it is that we understand exactly who we are...and proceed accordingly. All good fitness programming is based on an accurate assessment of not only WHERE you are...but WHO you are. What are your natural strengths and weaknesses?  What type of movement agrees with your body, mind and spirit?  What ignites your spirit? Running is not for everyone by any means.

"Know thyself."

I know it may sound a bit strange...but it's my observation that lack of self-acceptance defeats more would-be athletes than anything else.   You see it all the time.  A person is going fine...improving, developing, making real progress.  Then something happens; they end up working out with someone more advanced...or maybe they enter a competition...or maybe they just see something on TV...or read about it...or a friend says something. Suddenly, they feel bad about themselves.  They become disheartened...lose faith...lose energy...quit...overreach...or do some other stupid thing...all because of their insecurity.  It's this very sort of thing which makes Facebook hazardous to your health.


We need to strengthen ourselves.  Strive to improve. But do so from a place of total acceptance of where you are and who you are.

Here are some simple things we can do that will help us with acceptance of self:
  • Avoid self-criticism and negative self-talk. Use words that reflect an acceptance of self. Avoid trashing your energy with words that degrade you.  They take a physical as well as a psychological toll.  
  • Strongly resist the urge to criticize others.  Avoid it like the plague.  Make it a discipline.  I can't emphasize this enough.  Every criticism that you utter is another brick you end up carrying around all day...day after day.  This is for your benefit.  The only one that actually hears all your criticisms is you...and your subconscious doesn't miss nothin'. Trust me.
  • Don't react to defeats or so-called failures. No big deal. Take it in stride.
  • Just as important...don't react to victories or so-called successes.  Take satisfaction in your achievements but still treat them like they are no big deal.  Stay on an even keel. 
  • Practice non-judgement.  Avoid labeling things as good or bad or better or worse etc..  Things just are.
  • Try to view yourself from an infinite perspective.

You may want to try this beautiful affirmation from Stuart Wilde:
"I am what I am: Eternal, immortal, universal & infinite."

Please let me re-emphasize that words have extraordinary power.  Never underestimate that.  I'm certain there will come a time...if it's not here already...where it will be possible to scientifically measure the affect of words on your physical strength.

In the meantime, remember this; 
In fitness and in life...you need stability before you can develop strength, speed, flexibility or much of anything lasting.  Stability comes first.  Self-acceptance provides stability of mind, body & spirit. 

Let's cultivate it.  Maybe we should make it a holiday resolution.

All the best!!
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    Coach Paul

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