Dr. Kay Porter owns Porter Performance Systems, a sports and organizational counseling firm in Eugene, Oregon. She teaches mental training techniques to athletes, teams, businesses, and school districts. She has also worked as a sport psychology consultant to the University of Oregon Athletic Department, USA Track and Field, and the U.S. Tennis Association. She is the author of The Mental Athlete: Inner Training for Peak Performance and Visual Athletics (my favorite imagery book!).
In this interview, she talks extensively about her philosophy of using energy psychology within the framework of mental training. She also shares her refocusing technique which includes 3 parts: 1) blinking, 2) 3 deep breaths, and 3) looking left to right.
You can follow Kay on Twitter @KayPorter or find her at thementalathlete.com.
Gritty people know what they want. In the face of adversity and setbacks, they go after their goals with deep commitment. They have passion, perseverance and purpose that drives them toward long-term goals.
Are you gritty? In this episode, Cindra talks about 3 Signs to know if you are gritty!
This week's affirmation: "I am gritty. I have a deep commitment to my long-term goals. I put in the hours necessary for success."
Dr. Vernice Richards is the Director of Mental Conditioning and Peak Performance at the Evert Tennis Academy. She is originally from Trinidad and Tobago. She is a certified by the Association of Applied Sport Psychology (AASP-CC #505), received her Masters in Counseling specializing in Sports Psychology from Boston University and her PhD in Sport Psychology from Florida State University.
In this interview, she discusses her pyramid of success, how she teaches breathing and mindfulness, and how we can "compete" to be the best we can be.
Full shownotes are available at cindrakamphoff.com/vernice.
Last weekend I went to an event called “Unleash the Power Within” with Tony Robbins. This episode is about 3 things I learned.
High performers don’t believe their 2 million year brain. They choose to condition themselves to be happy and grateful. What is wrong is always there, and so it what is right. They focus on love, gratitude and appreciation when they are fearful. And they hang around with outstanding people to raise their game.
Today's affirmation: "I raise my game. I step up. I master myself to create the future that I want."
Dr. Larry Lauer is the Director of Player Development for the US Tennis Association. In this role, he is also a mental skills specialist working with the most elite tennis players in the U.S. to help accelerate them from juniors to pros. He works with athletic coaches to help them support and develop their athletes.
In this interview, he talks about how three things separate the best in the world: 1) an unbelievable work ethic focused on always getting better, 2) a commitment to the process that doesn’t bear fruit for some time, and 3) passion for what they do.
We talk about how the best are almost solely focused on the process (about 95% of the time), but they check in with their outcome goals periodically throughout the season – perhaps every quarter, he suggests. Or, they use their outcome goals to stay motivated and pushing themselves during training.
Other topics discussed:
Get a description and summary at cindrakamphoff.com/Larry.
You find Larry on twitter at @LarryLauer or email him at Lauer@usta.com.
High performers break free of mental barriers. They dream big. They play big. They continuously push themselves and their limits. They realize fear will always be there if they are growing and learning. They choose to stay present moment focused and make a decision to be confident.
This week's affirmation: "I dream big. I play big. I continuously push myself past my limits to find a new level."
High performers don’t play small. They play big. They continuously push themselves and their limits. They go after their big dreams. And each day, the work to reach their best and their greatest potential. They ask themselves, “what would the best in the world do right now?”
This week's affirmation: I play big. I move forward towards my dreams and goals with passion. I do what the world’s best do!
Gloria Balague is a sport psychologist who currently works with the elite athletes and teams including the Chicago Bears, USA Gymnastics and USA Track and Field. She taught at the University of Illinois, Chicago starting in 1988 and retired just a few short years ago. Gloria has attended several Olympic and World Championships helping athletes with the mental game.
She says that the world’s best have two distinguishing characteristics: 1) they have a clear picture of where they are right now and 2) have an unshakeable belief in themselves and belief they can get there.
She describes the unique environment of the NFL and how this creates difficulties in helping athletes with the mental game. The NFL is the only environment where new athletes can be signed throughout the season. She also talks about her experiences as a female working in the NFL.
You can find a full description and summary at Cindrakamphoff.com/gloria.
“All stress begins with one negative thought.” Rhonda Byme
High performers take control of their thinking. They notice their ANTS and talk back to their ANTS (automatic negative thoughts) in a powerful and productive way. They drive their CAR by catching it, addressing it, and releasing it.
This Week’s Affirmation: “Successful people don’t believe everything they think – so I don’t have to either.”
“Negative Thoughts stick around because we believe them, not because we want them or choose them.” Andrew Bernstein
High performers recognize that their thoughts are the most important factor in reaching their greater potential. But they don’t believe everything they think! They decide to reduce their ANTs (automatic negative thoughts) and take command over their thinking.
This Week’s Affirmation: I don’t believe everything I think. I talk to myself in a powerful and productive way.
Duncan Simpson, Assistant Head of Mental Conditioning at IMG Academy, is passionate about working with people to maximize their potential and help them accomplish what they haven’t. In this interview, he talks about how focus, not confidence, is the most important mental skill. The best focus on the right things at the right time. The key is to detect distractions and dial in for 1 minute.
Duncan describes that confidence is a belief state. Confident is not an emotional state. It doesn’t matter how you feel. When we are performing, there is no reason to change how we feel. Instead, he suggests we move on and shift our focus.
Towards the end of the interview, he describes that motivation is a lie. It is discipline that is key to high performance.
Other gems that Duncan discussed include:
Head over cindrakamphoff.com/Duncan for a description and summary.
You can follow Duncan on Twitter @SportPsychDunc or email him at email@example.com.
“Failure happens all the time. It happens every day in practice. What makes you better is how you react to it.” Mia Hamm
High performers have a burning desire to be at their best. They have high standards for themselves and others around them. They are driven to succeed and get satisfaction from pursuing their goals. They take their mistakes in stride, however, remembering that not everyone is perfect.
My High Performance Affirmation: I have a burning desire to be at my best. I am driven to succeed. I focus on why I love to do what I do.
“If you change the way you look at things, the thing you look at change.” Wayne Dyer
High performers use reframing daily which is the process of recreating alternative frames or looking at their life, sport, or the world. They don’t ignore the injury, difficulty or pain, but instead see a different perspective and how the obstacle is helping me. This helps them feel unstoppable and jazzed about their life, sport, and job.
My High Performance Affirmation: I use reframing regularly to keep me passionate and charged for my goals and my life. I see a setback as a comeback.
“If you think you can or think you can't, you're right.” Henry Ford.
High performers choose powerful, possibility-oriented, process focused and positive thoughts regardless of the situation and what is happening around them. They know this type of thinking leads to success. High performers address weak, negative, restrictive and outcome-focused thinking which does not lead to reaching their greater potential.
My High Performance Affirmation: I make a commitment to not believe everything I think! I talk to myself not listen.
High performers know that how they interpret their failure greatly determines their success. They approach failure as an opportunity. They see failure as essential for them to grow, learn, get better, understand themselves. They see failure as helpful in reaching their full potential.
Week’s Affirmation: I see failure and mistakes as opportunity to learn and grow. I know failure is a learning tool so I embrace it instead of fight it.
Dr. Mark Anshel talks about his new book, In Praise of Failure: The Value of Overcoming Mistakes in Sports and Life, in this podcast interview. Dr. Anshel has written 12 other books, and over 145 research articles. He has applied his concepts with college athletes and coaches, law enforcement, exercisers, sports rehabilitation settings, performing artists and corporate leaders.
Mark came to study failure from his own experiences failing. He says we are taught to see failure as harmful, but failure should be viewed as feedback. Failure is a perception, meaning failure to one person is success to another.
As leaders, coaches, parents and teachers, Dr. Anshel suggests that we should criticize behavior, not character when discussing failure. When giving feedback, we should praise first, and then discuss what the person did wrong by focusing on only 1 or 2 things. The key is to give people hope – that is what we all need, he suggests.
You can reach Dr. Anshel at Mark.Anshel@mtsu.edu.
* Tweet this: “Failure is a stepping stone to something better.” Mark Anshel via @Mentally_Strong
* Tweet this: “You need to experience failure to appreciate success.” Mark Anshel via @Mentally_Strong
* Tweet this: “We don’t learn unless we fail. Failure is feedback.” Mark Anshel via @Mentally_Strong
* Tweet this: “We need failure to learn and continue to be self-motivated.” Mark Anshel via @Mentally_Strong
* Tweet this: “Give yourself a break once in a while. Don’t be so self-critical.” Mark Anshel via @Mentally_Strong
To order, Dr. Anshel’s book, In Praise of Failure you can visit Amazon HERE. He also mentions a few other books in this interview including Between Parent and Child by Haim Ginott and Teacher & Child by Haim Ginott.
High performers are confident – they believe and trust in their ability. They wear their confidence armor so they don’t take comments and actions of others personally, but can still learn and grow. They appreciate their experiences that they have led them to where they are today. They choose confidence!
Affirmation this Week: I choose confidence. I choose to believe and trust in my ability to be at my best for myself and my team.
JF Menard, a performance psychology specialist, joined the internationally acclaimed entertainment company Cirque Du Soleil at the age of 25, fresh out of graduate school. “They didn’t hire me for my experience. They hired me for my passion.” In this interview, he talks about how being around the best athletes in the world helped him elevate his game. He provides several lessons learned (one from a clown) and how his work at Cirque lead him to start Kambio Performance in 2013.
Over the years, he is helped athletes win gold medals in the 3 biggest major sporting events: Commonwealth, PanAms and Olympic Games. He discusses how he helps his athletes handle pressure, perform their best at the Games, and how he prepared himself as a sport psychologist to go to the Games in Rio. He also shares what he sees as the mental attributes of the World’s best one of those attributes being that “World champions are not fearless – they just fear less.”
You can reach JF Menard at kambioperformance.com as well as on Twitter @JFMenardKambiop and on Facebook.
High Performers have clearly written goals that are slightly difficult to stay hungry and excited for their sport, business and life. They work hard every day to reach their goals and are deliberate with their daily activities. They go the extra mile to achieve their goals because they are gritty.
Week’s Affirmation: I know what I want and every day I work towards my goals. I go after my goals with passion and excitement. I stay focused and gritty.
In this interview, researcher and lecturer, Dr. Mustafa Sarkar, describes his powerful and cutting-edge findings on resilience with high achievers and Olympic champions. He defines resilience as the “the ability to use personal qualities to withstand pressure.” He discusses 6 personal qualities that resilient people have which include: 1) positive and proactive personality, 2) experience and learning, 3) sense of control, 4) flexibility and adaptability, 5) balance and perspective and 6) perceived social support. Dr. Sarkar provides practical tips including “learning your ABCs” on how to build resilience in yourself, your clients, or your team.
Dr. Dave Yukelson, the Sport Psychologist at Penn State for 28 years, discusses how mental toughness is not something we are born with. Instead, it is an inner drive that we learn. He describes that the best athletes are mentally tough and have an ability to have a growth mindset and stay composed in the game. To do this, Yuke talks about letting go of the “mental gu” and “flipping the channel.” He also discusses the skill of focus which includes being “right here, right now,” positivity, composure and a choice to be confident. Other topics he discusses includes trying too hard, focal points, and the importance of the breath in performance.
High performers know consistent high performance happens when they reduce their judge. High performers can connect and lead more effectively when they reduce their judge. When they experience their judge, they notice it, talk to it, and ask themselves, “What is really real here?”
Affirmation this Week: I see the good in myself, the situation, and in others. I talk to my judge and reduce it’s power.
Sean McCann, Senior Sport Psychologist for the United States Olympic Committee (USOC), has traveled to the last 12 Olympics to work with the nation’s best athletes. In his work for the USOC, he works directly with teams and coaches, from mental skills seminars and workshops about Olympic pressure, to individual sessions with athletes.
In this interview, he talks about how the best mentally prepare for a competition that only happens every four years. Sean describes that one key factor is to overbuild mental skills so that the athlete can perform when the conditions are not perfect. He suggests to focus on behavior and to ask: 1) What does it mean to do my job well? and 2) What does it look like to not do my job well?
Dr. McCann says that mental skills are the bedrock to performance which athletes use to self-regulate themselves, but there is an extra layer. This extra layer is the 3-step process: 1) Get your questions answered (i.e., logistics, strategy, doubts, etc.), 2) Find a focus of 3-4 things that are process focused (“To perform well, I will…”) and 3) Perform with certainty.
You can reach Sean @sportpsychone and at firstname.lastname@example.org.
High performers work to understand themselves. They work to be aware of their thoughts, feelings, and actions in the present moment. They use their ABCs to stay in control of their thoughts and emotions, and consider the ripples they want to make.
My Affirmation this Week: “I check in with myself and breathe. I channel my inner CUB and master the deep breath. I take control of myself to reach a new level of performance.”
High performers surround themselves with people that help them be great. They know that attitude and energy is contiguous. They surround themselves with the right people who support and encourage their vision. Because the people around you can either elevate your game or bring you down.
Affirmation this Week: I choose carefully the people I spend time with. I surround myself with optimistic, confident people that are jazzed about their future. I choose people who elevate my game and life.