Onward and Upward: Mindset & Performance


How Your Mindset Affects Performance

There is a lot going on when you step on to that lifting platform or competition floor. Some days you feel strong and focused. Others you can’t quite seem able to connect the dots. You feel slow and foggy or the weight feels heavy.

The mind and body are in constant fluctuation. Our thoughts can instantly change our physiology. Just think of a time when your were made or scared. Your muscles tensed, heart rate quickened, and pupils dilated ready to react.

And the converse is just as true. Our body influences our mental state and thoughts. Think about how chill and carefree you feel after a long walk in nature or how amped you get when exercising or dancing to your favorite song.

Controlling the stressors and other stimuli in your environment is essential when it comes to controlling your mind and body for performance. Stress can have significant impact on performance and can seriously get in the way of your competitive goals if you don’t have a strategy to manage it.

Let’s take a look at why stress is so damaging to performance and some key strategies to combat it…

The Cortisol/Testosterone Relationship

A study of 109 male olympic weightlifters was set up to determine the effects of cortisol as a moderator of the relationship between testosterone and performance in olympic lifting. The study measured pre and post levels of serum cortisol and testosterone to see if there was any effect on performance. It turns out that pre-competition levels of cortisol or testosterone had a significant effect on olympic weightlifting performance. The inverse relationship between testosterone and cortisol shows that the level of stress an athlete experiences before training or competition can significantly impact their testosterone levels and subsequent performance.

Whoop Dee Doo. But what does it all mean Basil?!

Getting stressed about before a competition or intense training session is a surefire way to negatively impact performance. There are several techniques you can utilize to prepare your mind making it an asset rather than a liability. Top athletes all develop their mental game through practices involving goal setting, visualization, and routines.

“The Ultimate Measure Of A Man Is Not Where He Stands In Moments Of Comfort And Convenience, But Where He Stands At Times Of Challenge And Controversy.” – Martin Luther King Jr.

Goal Setting

Goal setting is essential to achieving any specific outcome you want in life. When you focus on a specific outcome your mind will constantly be searching for ways to bring the object of focus into being. That can be for the good or the bad. Say you are a weightlifter competing in your first meet. You should set a goal involving the successful completion of a lift at a weight you feel optimistic you can hit. When you set this metric for success you will be determined to achieve the outcome and take confident action towards achieving it. Odds are you will outperform your goal and be able to raise the bar for your next meet.

Visualization

Visualization is the formation of a mental image. As an athlete you want to visualize a successful outcome you desire. Picture yourself achieving your goals with as much detail as possible. From the clothes you are wearing to the sound of the crowd. The way you move, powerful and strong. The sweat on your brow and the heartbeat in your chest. When you get to gameday it will feel like you’ve been there before. Visualization of success also lends itself to positive self talk that will reinforce your mindset and confidence when it comes to competition.

Routines

Routines are extremely useful when it comes to athletes and performance. They help reduce decision fatigue and providing fewer distractions and less to think about on game day. Decide ahead of time your warmup, clothing, equipment, music, and anything else you would use in competition. Practice with it and make it comfortable and familiar. One important consideration with routines is not to get too superstitious or hung up on these items being responsible for your success. You and only you are responsible for your success. Not your lucky sneakers…


If you want to accomplish your goals working with a professional coach is one of the best ways to develop a strategy and system for results. If you want to work with someone to help you create a game plan for your fitness goals get in touch with one of our qualified coaches for a free consult and discussion on how we can help you!

Talk to one of our world class coaches today!

WOD 4.11


Lorem ipsum dolor sit amet, consectetur adipiscing elit. Maecenas sagittis nisl in est vulputate, eu finibus arcu mollis. Sed sodales ultricies sem, non condimentum tellus dapibus ac. Integer dictum tortor id augue hendrerit, blandit elementum purus fringilla. Vestibulum quis luctus nulla. Quisque in fringilla orci. Donec ullamcorper quis ligula sit amet tincidunt. Quisque arcu ligula, semper non est eu, dapibus egestas lectus. Donec vel nibh vel mauris aliquet sollicitudin.

Nam faucibus, massa quis iaculis egestas, quam metus placerat eros, vitae efficitur nisi elit a nibh. Quisque ac ipsum nunc. Cras commodo consequat tellus, et pretium ante sagittis eget. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Duis et velit lorem. Nunc non orci maximus, rhoncus magna in, pellentesque nisl. Interdum et malesuada fames ac ante ipsum primis in faucibus. Nunc rutrum, diam id dapibus condimentum, turpis nisl eleifend magna, at aliquet est arcu id eros. Aenean malesuada suscipit purus, in laoreet erat viverra a. Sed nec malesuada arcu.

Etiam euismod enim at dapibus consectetur. Aenean hendrerit risus ut dolor laoreet commodo eget in elit. Maecenas sed pharetra mi, quis sodales sapien. Nam nulla quam, iaculis id finibus sed, consequat a dui. Donec vitae est urna. Duis sit amet porta mi, quis gravida arcu. Phasellus ac sapien semper, viverra tortor quis, aliquam est. Mauris a diam leo. Donec nec leo id elit mollis tristique sit amet bibendum libero. Nullam pulvinar elementum turpis, elementum congue risus.

WOD 4.10


When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

  1.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

  1.  12 minute amrap

200m run

15 squats

15 push-ups

 

  1.  7 min burpees

 

  1.   4 rounds

20 squats

15 push-ups

1 v-ups

 

  1.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly