Mental Training, Inc. and USTA Northern California partner for Tennis Takeover

Mental Training, Inc., a company aimed to make good athletes great through mental preparation and toughness, has partnered with the esteemed United States Tennis Association (USTA) Northern California; a partnership that will undoubtedly have an effect on the entire tennis community.

USTA is a not-for-profit, volunteer-based organization dedicated to the promotion and growth of tennis. In accordance with their mission, USTA continues to make efforts towards “Making Tennis Make A Difference”; hosting local tournaments in their various locations andeven the nationally televised U.S. Open. The Northern California (NorCal) section covers 35,000 adult members and 9,000 junior members, making them one of the most prominent USTA sections in the country.

“We’re excited to partner with the USTA. As a former professional player and coach, tennis has always had a special place in my heart,” says Dr. Robert Neff, President of Mental Training, Inc. (MTI). “I know how demanding competitive tennis can be – it’s one of the most difficult sports to play at a high level. Not only do you have to be fit, fast and strong, you have to be very coordinated.” Tennis is one of those unique sports that requires agility, endurance, fine motor skills (great hands) and mental toughness. That’s where MTI comes in!

Northern California members of the USTA will be the first in the country to have access to the  revolutionary new CAP mental training program. CAP involves specialized online mental preparation for coaches (CMC), athletes (OMT), and parents (PMT). USTA NorCal members now have the opportunity to continue participating in their impassioned sport while also receiving state-of-the-art, affordable, mental training. Even legendary tennis player Billie Jean King acknowledged the importance of a keen mental state during competition, “I think self awareness is probably the most important thing towards being a champion”. Therefore, with such an importance on being mentally prepared and considering how mentally taxing the sport of tennis can be, this partnership can simply be said as “a match made in heaven” and one primed to make a large impact on the world of tennis.

About Mental Training, Inc.

Mental Training, Inc. was founded in 2006 by Robert Neff, Ph.D. with the goal of helping good athletes become great. MTI and its 25 Certified Mental Trainers® offer 1-on-1 mental training with amateur, professional, and Olympic athletes. Services also include programs designed for teams, associations, and school districts. Extending beyond sports, Mental Training, Inc. also works with executives, managers and salespeople, helping them control their thoughts and emotions while equipping them with the mental tools to perform their best when it matters most.

Aaron Williams

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Mental Keys for Cowboys Against the Giants

By Brad Jurica and Anthony Eads, MTI Mental Trainers®

When the final horn sounds in the NFC East game this Sunday, the mentally toughest team will be the one lifting their coach. Football, especially football in December, is all about mental toughness. Jason Garrett even stated recently, “The best teams in this league are the mentally toughest teams.” 

This Sunday is going to be a genuine test and the Cowboys are likely to fail if they do not remove their self-limiting beliefs and external, outcome-oriented focus that has contributed to their fourth quarter inefficiencies throughout the year. By executing mental skills such as staying in the present and focusing on what can be controlled, Dallas may be able to overcome a season full of mental lapses that have contributed to their inability to meet the expectations of the team and their world-wide fan base. Moreover, Cowboys fans are primed for some results, and looking to the future during the game is a sure fire recipe for failure.

The paradigm shift that has been occurring in the field of sport psychology for some time now speaks directly to this phenomenon. When athletes continually focus on their record or what a win might mean, anxiety and pressure increase. As a result, confidence goes down and it’s more difficult to remain and feel in control.

The Cowboys have three fourth quarter collapses when leading by 12 or more points, including the 37-34 loss to the Giants in their first meeting this season. The Cowboys rank near the very bottom of the league in fourth quarter defense giving up 10 touchdowns and an average of more than 100 yards during crunch time. When statistics such as these are present, they are traditionally accompanied by a “playing not to lose” attitude. All of this can be resolved by the presence of leadership. Team captains need to step up and demonstrate a vocal and behavioral presence if the Cowboys are going to sustain a Giant attack.

The key to victory then remains in their ability to control the controllables. This is easier said than done. Jason Garrett and the Cowboys have a tendency to focus on their opponent, especially in the red zone, and make decisions out of fear of what their opponent will do. This external, future focus will surely lead to disastrous results as indicated by their current record. The Cowboys game plan moving forward into Sunday’s chess match needs to be more internal and present-focused (on variables that players have control over such as thoughts, emotions, decisions, attitude and effort). Doing so will allow each player, coach, and front office personnel to do his job and remain poised during the heat of battle.

The good news for the Cowboys is that their mental toughness can be improved and any performance limiting beliefs can be eliminated by focusing their thoughts on the present moment and controlling the controllables. The Dallas defense cannot focus on what the Giants have done in prior games or what they might do during this game (past and future focus is not where peak performance occurs). To have the best chance to win and advance into the playoffs, their focus on each play must be on these 5 things: ideal thoughts, emotions, decisions, attitude, and effort. If Jason Garrett and Rob Ryan call plays based on “uncontrollables,” the outcome may be heart-wrenching. However, if each player, coach and front office personnel does their job and take care of what they CAN control, fans will get a glimpse of the true potential of this team.

About Mental Training, Inc.

Mental Training Inc. (MTI) was founded in 2006 by Mental Trainer®, Dr. Robert Neff. MTI has a mission to provide customized, affordable mental training to athletes and executive coaching to business professionals around the world. To do this, MTI is building an extensive network of Certified Mental Trainers® to provide 1-on-1 and small-group training to performers of all age, experience, and competitive levels. MTI also built the first and only online mental training system that provides affordable, customized mental training to anyone regardless of where they live or the size of their organization. For the first time ever, all coaches, athletes and parents of a team or group can be on the same page mentally. You can connect with MTI at info@MentalTrainingInc.com, at 877-744-5365 or go to www.MentalTrainingInc.com

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Dehydration Affects Mental Toughness and Performance

Up to 75% of the body’s weight is made up of water; thus, staying hydrated is an important component of increased performance and staying on top of your mental game. Hydration is needed to sustain performance and is decreased through intense exercise and sweat (Online Mental Trainer, 2011). Intense exercise and sweating can lead to dehydration. When dehydrated as little as 2% of your body weight, your performance can be decreased by up to 10% (Jeukendrup & Gleeson, 2000; Rainey, 2009). Mild dehydration decreases the ability to handle heat strain and has an effect on cognitive functioning- particularly in the areas of concentration, alertness, and short- term memory, anger, perceptual discrimination, visuomotor tracking, and reaction time (Anci, Constant, & Rosenberg, 2006). In other words, when even mildly dehydrated, you may experience difficulty concentrating, may move more sluggishly (i.e. when teeing off), have difficulty tracking the ball, are more easily angered and are more frustrated with your performance. Your athletic performance, thoughts, mood, concentration, and emotions can all be negatively influenced when you are thirsty or dehydrated. Dehydration in athletes can have an adverse effect on overall performance; hydration is critical to maximal mental and physical performance.

Signs of Dehydration

  • Feeling light- headed or dizziness
  • Muscle cramps
  • Nausea or vomiting
  • Heart palpitations
  • LOSS OF MENTAL ALERTNESS
  • Having a dry or sticky mouth
  • Being confused or irritable
  • Weakness or fatigue
  • You stop sweating
  • LOSS OF PERFORMANCE

Avoid Dehydration

  • Starting the night before, increase your water intake
  • On the course, don’t wait until you’re thirsty; drink a little after completing each hole
  • Drink a bottle or 2 an hour before teeing off
  • Avoid caffeine or sugary drinks before, during, and immediately after your tee time
  • Apply a cool compress to your face or neck
  • Sports drinks replace electrolytes.  Drink a sports drinking after finishing the front 9

Improve Your Mental Toughness and Physical Performance – Stay Hydrated!

References

Anci, K., Constant, F., & Rosenberg, I.  (2006).  Hydration and cognitive function in children.  Nutrition Reviews, 64(10), 457 – 464.

Jeukendrup, A. & Gleeson, M. (2000).  Dehydration and its effect on performance.  Retrieved from http://www.humankinetics.com/excerpts/excerpts/dehydration-and-its-effects-on-performance

Krupa,D. (2008).  A water tale for all seasons: When it comes to hydration, the system works. Retrieved from http://www.the-aps.org/press/journal/05/17.htm

Rainey, A.  (2009).  Dehydration and athletic performance- The link.  Retrieved from http://www.suite101.com/content/dehydration-and-athletic-performance-the-link-a101790

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Brad Jurica, CMT®
VP of Training
Mental Training, Inc.
Dallas, Texas

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The Underdog Mentality

To some, being the underdog might be considered a position of weakness. In fact, it’s exactly the opposite. An underdog can take a “nothing to lose” attitude that tends to promote less nervousness, pressure or tightness. The result… more zone experiences!

Through adversity we all learn more about what it takes to perform well. In the case of one of our young tennis clients, we identified several keys that bring out her best in tournaments: higher than average drilling on-court; outstanding fitness; getting consistent sleep; making few if any technical changes in the weeks leading up to an important tournament, and, entering matches as the underdog.

So how do athletes do that? Our professional and Olympic clients consistently apply mental “tricks” that bring out their best performances. There was a fascinating interview recently with Cal Ripken Jr., the Hall of Fame baseball player. During an important playoff game, his self-talk centered on how he was a poor 3-0 hitter. The count had just gone to 3 balls and no strikes, and in the past he rarely performed well. A simple base hit would win the game, but a walk would only prolong the game. Instead of giving in to his negative thoughts, he chose to convince himself it was a different count! This relaxed him and he hit a homerun to win the game.

Similarly, Aaron Rogers, the 2011 Superbowl MVP, reduced nervousness prior to the game by telling himself it was just another game, no more important than any other game (obviously the Superbowl is the most important game of the year, but he temporarily chose to believe the opposite!).

Think back on your best performances – were you expected to play well, or were you “surprised” by how you played? Ripkin and Rogers became relaxed and played from a place of comfort, calm and confidence. The “trick” comes from what they chose to think and believe in the moment. There are many mental tricks athletes use – here’s how you can develop an often-used one, “The Underdog Mentality:”

  1. Look for facts that may not be in your favor, like muscle soreness, coming back from an injury, being younger/older than your opponent, having less experience, believing others don’t know or respect you, etc. There is always something you can find to focus on.
  2. Next, say to yourself, “Because of this factor, the outcome is in question.”
  3. This immediately takes pressure away by removing all “expectations” about the outcome.
  4. Remember the difference between confidence (a collection of past positive memories) and expectations (future thoughts that typically cause nervousness).
  5. Choose to stay in the present, focused on ideal strategies, and having fun.

As an underdog, you will enjoy competition and increase the chances of performing your best.

Dr.Bob
CEO-Founder
Mental Training, Inc.
Dallas, Texas
www.mentaltraininginc.com
www.onlinementaltrainer.com

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The Pros and Cons of Homeschooling

By Dr. Bob Neff (Based off of an article by Isabel Shaw, FamilyEducation.com)

Homeschooling is becoming more popular every day, with a growth rate of 7 to 15 percent per year. There are about two million children currently learning at home. Homeschooled kids do well on standardized tests, are welcome at colleges and universities, and as adults, have a reputation for being self-directed learners and reliable employees.

Almost ten years ago, when I was making the decision to homeschool, I wrote up a list of pros and cons. The pros won me over, but since then, I’ve discovered there were many more pros and cons that I couldn’t possibly have anticipated!

To help other parents who are considering homeschooling, here is a new list of pros and cons. This list is based on both my experience and the experiences of dozens of families who’ve shared with me the ups and downs of their day-to-day homeschooling.

The Pros
Educational Freedom. Most homeschooled students have the choice to study and learn what they want, when they want, for as long as they want. This is not to say that all the basics (and more!) aren’t covered. But those basics may be covered at age six for one child, and at age ten for another, depending on ability, maturity, and interest levels. (Unfortunately, a few states do have unnecessarily restrictive legal requirements; in those states, educational freedom may be limited.)

Physical Freedom. After the initial shock of leaving the school system has passed, parents who homeschool say they experience a real sense of freedom. With their lives no longer revolving around school hours, homework, and the school calendar, these families plan off-season vacations, visit parks and museums during the week, and live their lives according to what works for them.

Emotional Freedom. Sadly, peer pressure, competition, boredom, and bullies — are all part of a typical school day. This can be a particular problem for girls. According to studies, self-esteem plummets in middle-school girls. However, similar studies of homeschooled girls have shown that self-esteem remains intact and that these girls continue to thrive. Homeschooled kids can dress and act and think the way they want, without fear of ridicule or a need to “fit in.” They live in the real world, where lives aren’t dictated by adolescent trends and dangerous experimentation.

Religious Freedom. Many families feel their religious and spiritual beliefs are an important part of who they are. Homeschooling provides the opportunity for parents to incorporate their beliefs into their daily lives.

Closer Family Relationships. Just about every family stressed the important role that homeschooling played in helping them find time to foster loving ties between all family members. Teens seem to benefit enormously from this interaction, and rebellious, destructive behavior often begins to diminish soon after homeschooling begins.

Stability During Difficult Times. Whether there’s a new baby, an illness, a death in the family, or another obstacle or transition, homeschooling helps families cope during challenging periods. Dauri, who homeschools her three boys, described how homeschooling helped her family adjust to a move from Europe back to the US, followed by another move across the country: “It was a great comfort that we homeschooled throughout the moves. It was a stabilizing factor in our otherwise mixed-up lives.”

Well-Rested Kids. As more and more studies are illustrating, sleep is vital to the emotional and physical well-being of kids, especially teens and preteens. The effects of early morning classes can be devastating to many children, especially those who are not morning people. After realizing that lack of sleep and hours of busywork often left her boy in a zombie-like stupor, Haya has decided to try homeschooling: “My oldest (age 13), is up at 6:30 in order to catch the bus at 7:15 and start school at 7:30. He comes home at 3:00 and does homework — sometimes until midnight. He’s often exhausted. I’m hoping that when we homeschool next year, the dark circles under his eyes will disappear and his real personality will emerge again.”

No Busywork. Homeschooled children can accomplish in a few hours what takes a typical classroom a week or more to cover. In a recent interview, John Taylor Gatto, New York City Teacher of the Year and a 26-year teaching veteran, said that in many classrooms less than one hour out of each school day is spent on “on task” learning. No wonder these kids have so much homework. And that brings us to a major “pro” of homeschooling: No more homework!

The Cons
Time Restraints. There’s no way around it: learning outside of a school environment can consume a lot of mom or dad’s time. Most folks visualize that time being spent at the kitchen table with textbooks and worksheets, but for most families, that’s not the case. My family has never gone that route, choosing hands-on experiences and interesting activities as learning tools, instead. However, planning, driving to, and participating in those activities (or waiting for them to be over) constitute the bulk of my day. And that can be very draining.

As a single homeschooling mom, Mickey wrote to say that single parents who homeschool their kids face even greater time restraints: “We have to be very creative in our timing because I work and homeschool. Luckily, I work close to home and have a lot of time off, but it’s still a challenge.”

Financial Restraints. For married parents, one partner often foregoes full-time employment out of the home in order to homeschool. This can be a big sacrifice for families who are struggling to balance their budget. Surprisingly, most homeschooling families believe that the brief loss of income is well worth the satisfaction of watching their kids grow and learn in freedom.

Being with Your Kids 24/7. There’s no denying it — if you choose to homeschool, you’re going to be with your kids most of the time. If you don’t enjoy being together, then homeschooling is not for you. While it can sometimes be difficult, most homeschool parents view their daily interactions with their kids — the ups as well as the downs — as opportunities for personal and familial growth.

Limited Team Sports.  While community sports activities fill the void for younger kids, teens often find limited opportunities to join sports teams, especially competitive ones. Depending on where you live, homeschoolers may or may not be welcome to participate on teams with their public-schooled peers. Several parents did mention that a few families overcame this problem by creating their own teams.

Living Outside the Norm. Like any activity that challenges mainstream thinking, homeschooling may be seen as an oddity at best, or even as a threat to those who are unable to accept ordinary parents succeeding where trained professionals often fail. My family has developed a bit of a tough exterior over the years, but negative comments and criticisms still filter in occasionally. If you are unable to live “outside of the box,” then homeschooling is not for you.

One Last Pro

Although this list is by no means comprehensive, it does provide an accurate overview of the pros and cons of the homeschooling lifestyle. But I did save one of the best “pros” for last: “When you need a hug, there’s always one to be found!”

Famous Homeschooled Athletes:

Venus & Serena Williams – Pro tennis

Tim Tebow — Florida quarterback and 2007 Heisman Trophy winner

Tamara McKinney — World Cup Skier

Shaun White — X-Games snowboard gold medalist

Jason Taylor — Miami Dolphins DE and 2006 NFL defensive player of the year

Katie Hoff — 2004 Olympic swimmer

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Dr.Bob
CEO-Founder
Mental Training, Inc.
Dallas, Texas
www.mentaltraininginc.com
www.onlinementaltrainer.com

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Why Physical Training Is Not Enough

There’s a big misunderstanding about mental training that I hear most every day: “all you need to be mentally tough is long hours in the gym.” Obviously 25-35hrs a week of “deliberate practice” is critically important to gymnastic success, but is physical training really all you need?

The mission of Mental Training, Inc. (MTI) as a company is to change the world-wide athlete training paradigm. The vast majority of gymnastics coaches we’ve talked to say that mental training is only needed by the weak and sick – in other words, people who have psychological problems. That’s the “medical model” that psychiatrists use to try to help broken people feel well again. And, it’s this outdated thinking that simply doesn’t apply to normal, healthy athletes.

Focusing just on the physical and not preparing mentally is like waiting for a cramp to start before strengthening your muscles. No reasonable person would train that way, and the same applies to your mind. Research is very clear about this – what you think affects how you feel, which affects how you perform. If you think about falling on a floor pass, the tendency is to get tight or nervous which increases the chances of falling. Mental training helps athletes learn how to control thoughts and emotions so they can perform consistently well even in the toughest conditions (like in the Olympics with a billion people watching!).

So what should normal athletes do who have big goals and dreams and simply want to perform better more often? It’s not that complicated – simply get a custom program designed, and begin practicing the mental skills for a few minutes each day. So how do you get started on a mental training program that’s right for you?

Before becoming a Mental Trainer®, I coached elite athletes for 15 years. Creating custom mental training programs was not easy, and it was even harder to get athletes to keep practicing mentally. Until recently, the mental training options consisted of buying a book, watching a DVD or hiring a Mental Trainer®. Books and DVDs don’t involve custom-designed programs that meet your specific needs, and good local Mental Trainers® can be hard to find.

When I founded MTI in 2006, I set out to develop systems that use the internet to deliver mental training programs. I knew that if anyone was going to practice mental skills on a daily basis (like athletes should be doing), the program had to be simple, affordable and easy to access. We are now the first and only mental training company in the world to offer online mental training programs for coaches, athletes and parents!

Coaches can get certified on how to integrate mental training into their practices; athletes can practice the mental skills they need to control their thoughts and emotions in big competitions; and, parents can learn to support their children in more effective ways (as well as feel more comfortable on the sidelines!). We’ve bundled all three programs together into what we call “CAP” so athlete training facilities can easily provide mental training information to all their coaches and clients.

MTI is structured to be both personable and convenient. Utilizing the internet and VideoSkype, gymnasts anywhere in the world can get automated online training programs or one-on-one live sessions, whichever they prefer. If your facility doesn’t have CAP, you can learn more about any of our affordable online programs, as well as how to work one-on-one with a Mental Trainer® at: www.iMentalTrainer.com.
Good luck in the meet – we’re walking around wearing black shirts so feel free to come talk to us! –Dr.Bob

Dr.Bob
CEO-Founder
Mental Training, Inc.
Dallas, Texas
www.mentaltraininginc.com
www.onlinementaltrainer.com

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“Weight Loss” is a Mental Game (Part 2)

Solutions for Your 10 Biggest Threats

“Weight loss” programs fail for those who don’t realize it’s just a big mental game. As we talked about last month, weight loss is of interest to hundreds of millions of people, but the term itself is a pretty lousy one. We should be more concerned with getting healthy than what the scale says. To do that, we have to learn to ignore the constant references in our society to size and weight. We have to drop body fat, exercise regularly and eat nutritious food. However, if it was as easy to do as it was for me to say, then the U.S. wouldn’t be the fattest country in the world! So what’s the missing key? It’s that weight loss programs don’t teach mental and emotional control, which are the main reasons why they fail!

Listed below are the 10 Biggest Threats to Your Success, followed by specific mental training ideas to prevent or solve each. You probably won’t have to deal with all these threats at once (I hope not), but over the next 6 months, you’ll likely experience every one of them! In general, our goal is to help you get motivated, be persistent, control your emotions (and cravings) and develop lasting positive habits. Together with what you learned in Part 1, you’ll be set up for success.

Threat #1: Lack of Motivation

Mental Solution: Big “Why” and Proper Goals – Breaking old habits and creating new ones is hard enough, but when we mix in exercise and food (pain and pleasure), things can get rough. The MOST important step is for you to get connected to your most passionate reasons WHY you must succeed. A close second is to clearly define success and then to set controllable goals that will move you forward. These “process” goals are your engine and your WHY is the fuel. Get your fuel first, then use it to help you take consistent action.

Threat #2: Lack of Planning

Mental Solution: Time Management – First step is to define the times of the week when you will eat, exercise, work and rest. Refer to Part 1 of this article for how often to eat & exercise, and what foods are best. Next, you’ll decide how to get it done. It will require you to be quite rigid, at least early on. One very successful routine involves preparing breakfast, lunch and healthy snacks the night before, exercising first thing in the morning prior to breakfast, carrying food & water with you to work, setting reminder alarms on your phone, and resting in the evenings. NOTHING except dire emergencies should be aloud to interfere M-F. Saturday is a makeup or bonus day. Take Sunday off from exercise. Modify as necessary to fit your life.

Threat #3: Lack of Discipline

Mental Solution: Integrity Commitment – Doing what you say you’ll do starts with a commitment, includes a healthy dose of pride, and ends with a strong habit. Commit privately at first but eventually you’ll want to make more public statements about how important it is to “be true to your word.” Others close to you can help you follow through because they know you’re committed to it. Create heuristics (rules of thumb) so you can stay on track. An example is, NEVER turn your alarm clock off and then decide to get just 1 more minute of sleep. Set a snooze button limit of 2 after which you must get up and exercise.

Threat #4: Lack of Support

Mental Solution: Team Development – There are many reasons why teams are more productive than a group of individuals. One of the biggest is support, so create a team of people who can support you. If you can afford it, you could hire a dietitian, fitness trainer and mental trainer. What you’re looking for is ACCOUNTABILITY. Going it alone early on is a recipe for failure. At the very least, get your closest friends and family involved in your mission. Meet them at the gym to exercise, or the park to have lunch. Let them know your goals so they can support you. Accepting assistance from those who care about you is a sign of strength not weakness.

Threat #5: Lack of Confidence

Mental Solution: Practice Confidence Building – Confidence is most easily built buy DOING. The more consistently you take action, the more likely you’ll see the success that builds higher confidence. This is obvious, but there are many more that may not be: journaling achievements and compliments, visualizing positive outcomes, using positive body language and facial expressions (smiling), choosing to use positive and optimistic self-talk, focusing on what you control, developing ideal habits, and reducing anxiety (since that’s the opposite of confidence). Many of these solutions are addressed in more detail below, and all of them have strong scientific support. Build as many of them into your day as possible. Research is clear that the more confident you are, the more successful you will be.

Threat #6: Irrational Thoughts

Mental Solution: Rational Thinking – Ughh, I could write forever about irrational thoughts! Let me start by saying, “what you think about comes about.” As such, it’s really important to learn to monitor your thoughts and challenge the irrational stuff – it tends to increase negative emotions that lead to failure. Here are some common ones related to weight loss: “I don’t have what it takes to succeed.” “I’ve tried 10 times before, this time will be no different.” “It’s impossible for me to change the way I look.” “My body just doesn’t build muscle!” “Everything I eat gets stored as fat, so why bother?!” Recognize any of those? I’m sure you have plenty of others too – we all have them, unless we take action and replace with rational statements like: “My body will learn to burn fat – just be consistent.” “I’m building muscle that will burn fat – be patient.” “It took decades for me to create my current body, it won’t take nearly as long to become fit.” “Imagine how much better I’ll look and feel in just a month.” Rational thoughts are less emotion-producing, which means you’ll make better decisions. You can do this.

Threat #7: Pessimistic Thoughts

Mental Solution: Optimism – Similar to Threat #6 above, pessimistic thoughts are dangerous (even if they are realistic and rational). Here’s another quote, “What we look for we tend to find.” If you think bad things will happen, you’ll be looking for them, and you’ll probably find them. Fortunately, the opposite is true too. Do you think some people are really luckier than others? It might seem that way, but I believe lucky people are just optimists who are looking for good things to happen. The research is clear, those who choose to be optimistic are happier, healthier and wealthier. It’s worth the effort – do the work to build optimistic habits.

Threat #8: Denial

Mental Solution: Reality Check – Here’s another big threat to success – denial that your actions are harmful. If you’re like most American’s, you love sugar and fat. The interesting thing is, the more we eat that stuff, the more we want it (bad combination). Those foods operate like an addictive drug and before we know it, we’re trying to justify why eating them is ok. We make statements like, “Everything is ok in moderation.” Wrong, alcohol even in small doses is never ok for an alcoholic. And similarly, if you’re a “carbaholic,” you need to stay away from foods that rapidly increase your blood sugar level. Simply said, you’ll over-eat. Accept it, notice when you start to justify a negative decision, and do what you know to be right.

Threat #9: Inconsistency

Mental Solution: Habits/Routines – The easiest way to be consistent is to develop a habit. We work with hundreds of elite athletes each year, and they’re all interested in building muscle memory so they can perform “on automatic.” When they can remove the need to think about everything, they are less likely to make the wrong decision! And so it can be with you too. Start with a quality routine (see Threat #2 above) and then build it into a habit. Here’s a good one – every Tues and Thursday I lift weights after dropping the kids at school. Every Monday and Wednesday I jog 2 miles. I play golf and tennis on Friday and Saturday afternoon. I go at the same times because it fits my schedule and there is little resistance (most of the time). The stronger the habits become, the easier it is for me to be consistent because it occurs without my having to decide to do it.

Threat #10: Weak Defense

Mental Solution: Respecting Threats – I saved this one for the end, because our guard often comes down after some success. The above threats sneak up and slap us hard. Before we know what happened we’re out of routine. We might even “irrationally” state that we don’t need routines anymore. “I’m fit now – I can eat what I want and exercise when I have time.” Yikes. Keep your friends close and your enemies closer. Respect the power of the above threats, review this list regularly, and keep building your ideal habits.

Remember, the purpose of this article was to educate and guide you in the right direction. Chances are, you’ve heard of some of the above ideas, but now you know how important they are. It’s critical you realize that many of the ideas above are mental SKILLS you need to practice (just like you might practice your golf swing). Similar to a golf coach, if you feel you need further support and direction, we have Mental Trainers® available to assist.

When you succeed, send your story to me at the email below!

-Dr.Bob
Founder, Mental Training, Inc.
drbob@mentaltraininginc.com

For more free mental training articles, go to: www.ClubCorp.MentalTrainingInc.com

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