"Sleep is extremely important to me- I need to rest and recover in order for the training I do to be absorbed by my body" - Usain Bolt  

Rest is when our body grows and muscularly develops after our training or competition. This is of course a natural part of our life cycle, and is a very crucial part for ensuring tomorrow's athletic performance is consistent.   Athletes tend to understand the value in adequate recovery as they always perform better. Therefore, the incentive of having better results, has begun to drive athletes into focusing more on better recovery and nutrition. Plus, the level of competition is encouraging athletes to find every way possible to maximize their recovery.   As well, just as much time needs to be put into mental rejuvenation, which is vital for clarity, memory and focus. Getting deep sleep and not over training the body, can ensure the parasympathetic nervous system can be used effectively for repairing the brain. Cognitive function and nervous system efficiency are all linked to proper rejuvenation and recovery. This is why a 20 min nap can make us feel 100% more alert.   The KEY takeaways from this topic, is to find the best ways for you to recover and rejuvenate so that your performances are improving and or maintaining consistency of where you want them to be. We can not grow or develop in all regards without proper recovery. How ever hard you train, you need to rest just as balanced. If not, then you can begin to "overreach" and this can promote fitness gains, but also increase chances of injury or performance decrease from over training. Find the techniques that work best for you, and if their is anything new you learned today, give it a try and see if it can help level up your recoveries. Focus on the little things, and watch the bigger picture take care of its self.  

Stay Strong... Stay Healthy... Stay Consistent & Keep developing yourself

Level Up!

Love

M!NDSET Team

Text Transcript: https://www.high3rmindset.com/post/importance-of-rest-recovery-and-rejuvenation-for-athletes

"I can accept failure, everyone fails at something. But I can't accept not trying again" - Michael Jordan

Life is designed for us to encounter tons of challenges and failures in order to improve and gain wisdom along this journey. But without these learning curves, could we ever really improve? If everyone was born with the same gifts, talents and work ethics, would anything really separate us or our abilities...? 

Well the hard part about failure is not getting deterred from bad results, and maintaining focus and effort for achieving the desired results. Of course depending on the level of mastery one is trying to reach, i.e Olympic, collegiate or professional sports, then it will take even more years of ups and downs with constant adjustments and mental resilience to ensure consistent success is possible. 

When we deal with failure it all starts with our perspective of it. Do we see it as as bad, or "helpful". The goal is to be a master of something, but can we expect to master something overnight, in a month, maybe a year, probably not... Now everyone is different, and their learning curves can be faster or slower depending on the individual. But, no matter what it will take at least a minimum or 10,000 hours or 10,000 consistent reps in order to be around the ball park of what it takes to master a craft.  

Failure is a great teacher and element in life that we can't run away from. So embrace it! And learn to make the best from a "negative" result. It's only negative if you perceive it to be. If you see it as a positive growing moment, than it won't affect your psyche negatively. At the end of the day it's all about our mindset, anything can be thrown at us, but it's up to us how we react to it. As long as we keep our focus positive, we can thrive in all situations and maintain forward progress in improving our potential and performances.

Come check out MINDSET and support the movement:

💰 Support the Channel

Merch: https://shop.high3rmindset.com

🎙 And check out our blogs post: https://www.high3rmindset.com/blog

🎥 Follow me on my socials for more content: 

https://www.instagram.com/high3rmindset/

https://www.facebook.com/high3rmndset

https://twitter.com/high3rmindset

#mindset #mentaltoughness​ #mentaltoughnessinsports #mentalstrength​ #mentaltraining #mentalgrowth​ #athleticperformance #athletictraining​ #personaldevelopment​ #selfimprovement​ #handlingfailure​ #peakperformance #sportsperformance​ #growthmindset

Conditioning, in physiology is a behavioral process whereby a response becomes more frequent or more predictable in a given environment as a result of reinforcement, with reinforcement typically being a stimulus or reward for a desired response. This means the more we do something, the better we can be prepared for specific events, and the better we can respond to the situations.

When athletes train to improve fitness levels it typically involves specific weight lifting programs and cardiovascular training. For example, if training to be a gymnast than  calisthenics and powerlifting will be majority of the training. Now compared to a Tour Cyclist, who needs long hours of endurance workouts and VO2 Max training. Both athletes need to do physical conditioning, but the type varies depending on their sport.

One way of "conditioning" is not better than the others, it just matters what techniques will enhance their performance. Mental "conditioning" is an aspect that is definitely a by product of physical conditioning, but there is even more specific techniques that can enhance this overall capacity. Such as meditation, ice baths, mind games, puzzles and anything developing cognitive functionality. The focus of this type of conditioning is to improve decision making, problem solving, breathing techniques, mental focus and patience. When we enhance these skills, our ability to push our physical conditioning increases and has a butterfly effect for the potential of improvement. Remember, conditioning means so much more than just physical training, so focus in on all these components and see where you can improve to level up your performances.

Stay Strong... Stay Healthy... Stay Consistent & Keep developing yourself

Level Up!

Love

M!NDSET Team

Consistent Routines leads to consistent performance. Routines are quite possibly the most important part of sports that athletes can create to improve their preparation and mindset. The major worth in routines is that they guarantee complete planning in athletes' endeavors. Routines empower athletes to be totally strategically, and intellectually prepared to play at their best. I don't know any elite athletes in any sport who doesn't utilize routines in some piece of their competitive lifestyle.  Routines are frequently utilized before competition to ensure that athletes are set up to play at their best. They can likewise be significant in two different areas. Routines can be created in preparing to guarantee that athletes benefit from their training time. Routines are likewise significant between performances of competition to assist athletes with preparing for resulting performances   There are a great deal of things in sport that athletes can't handle like climate conditions and their competition. The only thing they can control is themselves.  

Other Blog/Video to Note:  

▶LOOKING FOR SOME HABITS TO CHANGE WITHIN YOUR DAILY ROUTINE THAT CAN HELP - https://www.high3rmindset.com/post/daily-habits-increase-mental-toughness 

💰 Support the Channel

🎙And check out our blogs post:  https://www.high3rmindset.com/blog 

🎥 Follow me on my socials for more content:  

Can't quiet that destructive self talk and negativity while in competition?  Mindset coach provides 12 tips to eliminate it and help you stop negative thinking in sports. Positive mental health is important for everyone, and should not be overlooked by athletes, who on the outside seem to have it all figured out, and probably look VERY confident and happy. But inside that could be a completely different story. Athletes are amazing at creating a bubble around themselves and protecting their deep emotions and thoughts, but often this can build up and add to the strenuous lifestyle of training and competing, and eventually the mind can't take all that stress no more. Sports are consistently tapping into the sympathetic nervous system which is our "fight or flight" mode. When we consistently are in this nervous system, it is hard for our body to properly rest and repair. This means our brain can sometimes become dehydrated or lacking nutrients because the expenditure and needs of athletes is much higher than the average person. And in return this can create hormone imbalance that create mood and thought swings. Nothing external may of triggered these events, just lacking certain vital necessities changes our brain chemistry.   So understanding the balance of how much stress is good vs bad and what is helpful for growth in training is CRUCIAL for staying physically and mentally healthy. The mental capacity is always being pushed to the limit for many athletes, and this makes mental health issues an even higher risk potential. Good or bad stress is still stress... and if other issues are going on while your stressing your body out, it can become even more difficult to deal with issues. Sometimes taking a break from training for a few weeks and getting the mind back in the right place, is more beneficial for training in the long run than trying to push through the issue and ignore it. You can never run away from yourself, and the body follows the mind, so if we want to function at our best, than our mindset and mental health need to be in tune and healthy.  

▶Blog Transcript: https://www.high3rmindset.com/post/athletes-mental-health-how-to-mentally-stay-positive-in-sports

▶NOT SURE WHAT MENTAL TOUGHNESS IS? - https://www.high3rmindset.com/post/mental-toughness 

▶LOOKING FOR SOME HABITS TO CHANGE WITHIN YOUR DAILY ROUTINE THAT CAN HELP - https://www.high3rmindset.com/post/daily-habits-increase-mental-toughness 

💰 Support the Channel Merch: https://shop.high3rmindset.com 

🎙 And check out our blogs post:  https://www.high3rmindset.com/blog 

🎥 Follow us on my socials for more content:  

#mindset #mentaltoughness​ #mentaltoughnessinsports

Athletes sometimes get overly focused on the physical training variables and forget to maintain training on their mental capacity. More athletes fail at reaching their highest potential because they lacked care or understanding towards their Mindset. The number 1 piece that creates the drive for these qualities to be heightened is PASSION. Without it, the desire and pursuit for elite performance will only reach a sliver of the individuals potential.   People must understand the reality of sports... If you're pursuing athletics to an elite level, expect it's going to be a long a difficult road, tons of twist and turns with ups and downs, and if your Mental toughness and Mindset are not staying up to par, it's going to be a tough road to endure. For this reason a lot of athletes can struggle with their mental health in a different way. Potentially because of failure and set backs, or high expectations and low self-confidence, even over-training and under delivering. This is why many will not make it through the whole process of the journey. The mental grind is MUCH more difficult than the physical grind, for the most part. But, like any other masters of their craft, time and effort are the components of success in a career. See the pursuit as a way of life with no rush or desire to achieve the results right now. Except its about enjoying the experience and having as much fun as possible. I guarantee you will perform better if you're happier. Muscles are more relaxed, and the mental approaches are way more patient and precise.  That's what sports are all about... competing and having fun. But, as we develop and get older, the games get more serious, with higher implications towards our future opportunities to continue playing and make a career out of it. When fun becomes work though, it can start to feel like a chore and create a sense of burnout or roller coaster emotional stability. Because of this controlling our Routine and Mindset are vital for consistency and maintaining enjoyment of the athletic process.   

Original Blog publication: https://www.high3rmindset.com/post/7-mindset-qualities-of-elite-athletes-how-to-develop-them

Other Blog to Note:  

▶NOT SURE WHAT MENTAL TOUGHNESS IS?  -https://www.high3rmindset.com/post/mental-toughness 

▶LOOKING FOR SOME HABITS TO CHANGE WITHIN YOUR DAILY ROUTINE THAT CAN HELP - https://www.high3rmindset.com/post/daily-habits-increase-mental-toughness

The Key to maximizing full potential and every opportunity will improve your mental toughness within sports.

The mastery of our mind in key moments is due to resilience, self discipline, and on going adjustments. When we focus on what we can control, the external factors trying to add pressure or doubt will be ignored. Being able to stay positive, stay in the moment, and stay with the process, is the KEY to a strong mind. Many aspects of our self talk, routine, daily habits, and focus, lead into our success, but overall our mindset is what changes that focus. When we are invested in the moment with passion, and complete trust, the only aspect left to do is let it flow... If we do not get the desired results, then we must keep working hard on our craft. It takes time and dedication to create our dreams, but we have to be consistently working on ourselves. "Rome wasn't built in a day". So, focus on maximizing every day. Because "hard work beats talent, when talent doesn't work hard". Even if we have all the talent in the world, without mental toughness, our true abilities will never shine. Work hard, trust the process.

As athletes we are always trying to improve our skills and be better than our competition. But, our focus tends to be on the physical attributes and sometimes we leave out our Mindset. After going through the process of being an Elite athlete, it wasn't until later in my career that a huge emergence of mental toughness training and motivational mindset speakers started to emerge. For the most part coaches and parents would say "work on your swing", or "make sure your arm is loose" but they wouldn't say "envision yourself hitting a homerun", or "picture yourself stealing 2nd base". However, now a days at the amateur and elite level this type of thought process is starting to take precedence to be just as important as the physical warm-up. Mental imagery is CRUCIAL for seeing positive results and staying positive in pressured situations. It's easy to believe everything will go well, but when the game turns full speed, only muscle memory and split second decisions can alter the results. If you want your subconscious mind to respond correctly, then pre-game mental imagery is VITAL!

When it comes to training our mind for success in athletics, we must have the mental resilience in order to push our physical body past the points of fatigue or soreness to ensure maximum performance and results. Usually, this can be improved on by conditioning and consistent efficient hard training, but we can not leave out mental toughness training through other means than physical conditioning. These include: meditation, yoga, mindfulness techniques, breathing techniques, problem solving riddles/games, puzzles, and more.

Just like any other component of physical training, it takes time to improve on mental toughness skills. To help anyone improve their routine and athletic performance we have 7 Mental toughness techniques that are guaranteed to boost performance.

Stay Strong...Stay Healthy...Stay Consistent & Keep developing yourself

Level Up!

Love

M!NDSET Team

Transcript: https://www.high3rmindset.com/post/mental-toughness-training-for-athletes

Life naturally has its challenges with ups and downs, but our Mindset ultimately can flatten the curve to be more consistent and less mentally unstable. With the struggles of Covid-19 upon us at the moment, many new issues like lockdowns, job lay offs and school closures have created an increase in mental health problems. These factors are out of our control, but the effect it creates is very difficult to ignore. Not being able to physically socialize with family and friends or even just staying busy and keeping your mind preoccupied with all the extra free time. Much of our mild symptoms of mental health is stemmed from our overall Mindset and how we approach life. The main terms we often hear about is: anxiety, depression, insomnia, bulimia. These core issues typically have some prior experiences or conditioning that leads to either of them taking place or combinations of each arising. Before getting too far let's understand what each of these terms really mean.  Hopefully, this could give you more insight on the deep connection between our Mindset and our mental health, in hope that working on these aspects will give your life a boost or turn for the better. Life is a journey and always a process. But, find the ways that keep you positive and grateful to seize another day. Challenges and stress will always come our way, but how we handle it and control what we can control will ultimately dictate how we manage our health. Focus on the 10% we can control and watch the 90% manifest in your favor. More more about self-control check out our blog "Importance of Self-Control. 15 ways to Develop a Stronger Mindset"   

Stay strong...Stay healthy...Stay consistent & Keep developing yourself

Level Up!

Love

M!NDSET Team

The KEY component of weight loss is your mindset. Without changing the way one thinks, the less potential that an individual will stay on track and see the whole process through to the end goal. This challenge is not easy and takes a lot of discipline and consistency.

Many people jump into new diets and exercise plans while being very focused on instant results, which will set up anyone for failure. Some people who are beginners may see a quick jump in weight loss due to the body making rapid adaptations from drastic lifestyle changes, but eventually the curve will flatten and the incremental losses will decrease. A lot of people try to lose weight with the worst state of mind and trying to instantly "fix" themselves. Out of self-deprecation they have very negative self-talk calling themselves "fat" or "soft" and feeling depleted nonetheless. People get too obsessed with results, with the focus on quick fixes and no sight on sustainability or even proper health in general.

This overall thought process is destructive, and the reason majority of people fail at weight loss. Instead of seeing the benefits of a healthier quality of living, the potential for a longer life, and more opportunities of activities to partake in. Even reducing chronic health diseases like heart disease and diabetes. They still focus on the negative side of what they haven't achieved yet. Therefore a negative mindset is the ultimate downfall...

A mindset shift takes more than just feeling "good" about yourself, it takes results. The amazing power of our brain is that when we think or highly believe something is true, the more likely it will manifest in our lives. Studies have shown that people who are more dissatisfied with their body, are more likely to exercise less, as they feel it is unnecessary. As well, possibly just thinking you are overweight will lead to future weight gain. The mind must believe it before the body will achieve it.

Psychologist stress that how we see ourselves and our core identity, directly predicts our actions. Biology comes into play as well, as our genetics can lead to different body compositions because of hereditary traits, metabolic rates, and environmental conditioning.  Research published in Psychosomatic Medicine even show that the stress hormone cortisol, which your adrenal glands secrete every time you get down on yourself or worry about the numbers on the scale, increases distribution of fat around the abdomen. So, changing your thoughts directly affects hormones released and the overall opportunity for forward progress.

Stay Strong...Stay Consistent...Stay Healthy... & Keep developing yourself

Level Up!

Love

M!NDSET Team

Self-control is the ability to regulate and alter your responses in order to avoid undesirable behaviors, increase desirable ones, and achieve long-term goals. Research has shown that possessing self-control can be important for health and well-being.  Self-control is a foundation of our mindsets, and without it we have no structure and support to maintain direction on our path. So many people have all the skills and talents to achieve their goals but they lack self-discipline to ensure they stay on track. No one is perfect, and we all take steps backwards at times, but it's about minimizing those steps backwards, and taking more steps forward. Very successful and healthy individuals prioritize discipline just as important as anything else. Without it, our consistency will be lacking and can easily be swayed away from our goals. Create a routine that is full of these habits that will set you up for success and a much happier quality of living. Mastering self-control is a difficult task, but take it slow and steady and eventually you'll become a resilient individual.   No matter what is thrown your way, remember to try and remain in control of the 10% that we can control. If you manage self-control of that 10%, the 90% will start to align itself with your manifestations. Take it one day at a time, one task at a time, and keep striving to be better!  

Stay strong... Stay healthy... Stay consistent... & Keep developing yourself  

Level Up!

Love MINDSET