Issue#:
|1|2|3|4|5|6|7|8|9|10|11|12|13|14|15|16|17|18|19|20|21|22|23|24|25|26|27|28|29|30|31|32|
33|34|35|36|37|38|39|40|41|42|43|44|45|46|47|48|49|50|51|52|53|54|55|56|57|58|59|60|61|62|63|64|65|66|67|
68|69|70|71|72|73|74|75|76|77|78|79|80|81|82|83|84|85|86|87|88|89|90|91|92|93|94|95|96|97|98|99|100|101|102|103|104|105|106|107|108|109|110|111|112|113|114|115|116|117|118|119|120|121|122|123|124|125|126|127|128|129
130|131|132|133|134|135|136|137|138|139|140|141|142|143|144|145|146|147|148|149|150|151|152|153
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume I, Number 1 - September, 1998
Welcome to the first issue of the much delayed free E-Zine of Applied Sport Psychology. Members of this mailing
list are automatically entered in a bimonthly drawing for a free Mental Training Tape from the Sierra Center for
Peak Performance.
It is our intention to provide short, easily read articles on Applied Sport Psychology to a select list of persons
with an expressed interest in the psychological aspects of peak athletic performance. We hope to encourage an exchange
of ideas and we seek to expand understanding of the basic concepts of Applied Sport Psychology among those persons
with a desire to enhance athletic performance with appropriate and responsible techniques and methods. Your comments,
suggestions and questions are strongly encouraged.
The winner of the drawing for the free tape for this time period is Ms. Fernanda Santos of Portugal. Ms. Santos
has 48 hours to claim her prize.
The first four articles of this e-zine will be repeats for those of you that attended the Sport Psychology Clinic
at Mt. Hood this summer. Please bear with us because there are many more articles beyond the first four. If you
have photos from the Race Camp please contact Gary Beale at the address below so that we can obtain copies for
posting to the Mind Games web site.
Introduction to Sport Psychology
"FROM BRAIN TO MUSCLE WITH A LOT LESS TUSSLE"
Peak Performance Concept-For each of us an ideal state of mind exists that is conducive to our own best
performance. We can learn what this state of mind is and how to bring it on.
I. Voluntary Relaxation/Arousal Control
|
Rationale: |
The muscles of the body perform best when they are not too relaxed and not too tight "Relaxed Yet Highly Energized" |
|
Method: |
Diaphragmatic Breathing (Belly Breathing), Relaxation Training and Autogenic Conditioning |
|
Rationale: |
Mental Rehearsal is a proven supplement to actual practice. Practicing in your head with the right images improves performance. "Mental Rehearsal is the only place you can experience perfect technique !00% of the time" |
|
Method: |
Creative Day Dreaming, Videos of near perfect technique, Guided Imagery and Imagery Conditioning for total mastery |
|
Rationale: |
Thoughts, feelings and emotions have an instantaneous and involuntary effect on the muscles of the body and therefore our ability to perform. Train the brain to consistently achieve the ideal attitude |
|
Method: |
Goal Setting, Affirmations, Thought Stopping, Positive Self-Talk and Subliminal Reinforcement |
PLAYING MIND GAMES THAT HELP YOU WIN
By Gary A. Beale, Ph.D.
There are not many athletes who can honestly say that their performance is never affected by mental or psychological
factors. Almost everyone who competes or attempts to do their best at some important aspect of life has experienced
both mental boosts and hindrances. Doubts, confidence, anxiety, poise, courage and fears for example can have a
significant impact on how well we perform. The more we understand the complex interrelationship between mind and
body the more it becomes clear that in order to perform at our best physically we must properly prepare and use
both body and mind. Research and experience have proven that structured scientific mental training can help us
learn to prepare and use our mind to improve our competitive performance. A key psychological ingredient needed
to consistently perform at our best is a winning attitude. In this context attitude is defined as those
thoughts, beliefs, values, feelings and emotions associated with a specific situation or performance. For example the
thoughts and feelings many alpine ski racers usually associate with a second run on a steep and icy slalom course is, for many of us,
an overwhelming desire to finish the course! In general if we have doubts about our ability to finish we have trouble
doing so. On the other hand if we have confidence we tend to be much more likely to stay in the course and finish
successfully. There is a scientific basis for the commonly accepted axiom that confidence in the starting gate
leads to successful races. The muscles of the body involuntarily and instantaneously respond to thoughts, feelings
and ideas. This phenomenon is referred to as Ideomotor Activity. In practical terms what this means is that negative
thoughts and emotions tend to have a negative effect on our muscles while positive thoughts tend to have a positive
effect. In almost every situation of equal or nearly equal ability and preparation the winning racer is usually
the one who maintains the most consistently positive attitude and pattern of thought. All athletic competitors
can and should learn to shape their attitude and thought pattern into one of predominantly positive and confident
thinking. The next article will tell you how to play positive mind games that will begin to shape your thoughts
and emotions and help you create and maintain a more dynamic and effective winning attitude.
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume I, Number 2 - December, 1998
Welcome to the second issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into a bimonthly drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Mr. Carter Cue of Winston-Salem State College in Winston-Salem, NC. Mr. Cue has 48 hours to claim his prize.
In most cases becoming a more successful competitor requires very specific behavior changes. For example, in order
to consistently ski at the highest levels of your potential, you may need to run gates more often, eat better,
modify tactics, improve technique or increase stamina. You can facilitate the process of behavior change by changing
the way you think. Setting specific, positive, realistic and attainable goals is an off-snow "Mind Game"
that improves on-snow performance. Effective goal setting starts with defining where you are now. Getting an accurate
and objective assessment of present skills, abilities and deficiencies is the first step towards getting started
in the "dry land training" of the basic skiing mind game. The help of a good ski coach or other qualified
person who has watched you ski and race is invaluable and should always be a part of the assessment process. Your
coach should help you set at least one short (Pre-Season), medium (Mid-Season) and long-range (End of Season) goal.
You should also establish at least three steps that you must take in order to achieve each goal. Because the process
of writing your goals and steps down on paper helps them to become more concrete and also helps you to become more
committed to their achievement, you should always play this mind game with paper and pencil. You are more likely
to take the steps to achieve your goals and experience success if you review your goals and steps on a regular
basis. Once they have taken final written form, transfer them to something you can easily carry with you. Make
it a habit to review them at least once before you practice or play. By reviewing them you will stay focused on
what you must do to improve, be more aware of your progress and begin to establish a mental warm-up routine that
puts you in the right frame of mind to bring out your best on the court. Get your "Goals and Steps Sheet"
laminated and keep it in your ski bag or with your equipment so that you are always ready to re-focus your attention
on what you must do to achieve your goals. Remember that your goals may need to be changed or modified as time
passes and progress is made. Update them at least once every three months. The next section will tell you how to
use your goals and steps to create positive statements, called affirmations, which will rapidly transform your
attitude into that of a consistent winner.
For a free Goal Setting and Affirmation Writing Workbook e-mail click here.
Wouldn't a Two Tape Mental Training Program make a great gift for the holidays? We're offering a 25% Christmas discount to all members on our mailing list. Not a member? Click here and join.
©Copyright 1997, Sierra Center for Peak Performance
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 1 - January, 1999
Welcome to the third issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Mr.
Steve Bell. Mr. Bell has 48 hours to claim his prize.
PLAYING MIND GAMES THAT HELP YOU WIN
MOLDING A WINNING ATTITUDE WITH AFFIRMATIONS
By Gary A. Beale, Ph.D.
A winning attitude is a self-confident attitude. One of the most efficient and effective ways of building a winning
attitude is through the use of affirmations. An affirmation is a brief, positive statement that confirms and supports
the achievement of a goal. Affirmations are not necessarily statements of current reality, but they are the images
of your accomplished goals. Once you have developed realistic, achievable goals you are ready to create an effective
set of affirmations. Writing at least one short, positive, supportive statement for every goal that you identify
creates affirmations. The steps that must be taken to achieve each goal are also used as the basis for action provoking
affirmative statements. The following suggestions are helpful to the process and should be used when writing affirmations:
(1) Be personal - (Use I, me, my, or your first name) "I AM RESPONSIBLE FOR THE INTENSITY OF MY PERFORMANCE.
(2) Be positive - "I CONSISTENTLY STRIVE TO COMPETE AT THE HIGHEST LEVEL OF MY POTENTIAL!"
(3) Use the present tense - "I AM CONFIDENT OF MY ABILITY TO BE SELECTED TO THE NATIONAL TEAM."
(4) Phrase your affirmation as if the goal was already accomplished - "I AM IN IDEAL PHYSICAL AND MENTAL CONDITION."
(5) Change yourself not the other person -"I STAY FOCUSED ON MY GOALS AND I AM UNAFFECTED BY THE BEHAVIOR OF OTHERS."
(6) Do not compare yourself with anyone -"I AM TENACIOUS ABOUT DOING MY VERY BEST!" Avoid "I am more tenacious than Herman!"
(7) Use action words - "I TAKE CHARGE OF MY THOUGHTS AND FEELINGS WHENEVER I TRAIN OR RACE."
(8) Be realistic, but stretch - "I HAVE THE SELF-DISCIPLINE NEEDED TO CONSISTENTLY FINISH IN THE TOP THREE."
(9) Use feeling words - "I LOVE THE FEELING I GET FROM COMPETING AT MY BEST!"
(10) Avoid and eliminate - "I CAN..." or "I WILL..." or "I ALWAYS..." or "I NEVER..."
Affirmations do not have to be believed but they do have to be believable and repeated often to become internalized.
When affirmations are stated and repeated with feeling they have the power to stimulate goal oriented action and
focus attention on the successful mastery of critical tasks and skills. Affirmations, when stated aloud at least
once every day, tend to gradually replace doubts and negative thoughts with feelings of confidence and positive
self-esteem. They support and enhance internal dialogues that are consistent with successful goal achievement.
Post your affirmations in conspicuous places that will cause you to notice them and encourage you to say them aloud
often. If you make it a habit to say your affirmations aloud at least once every day, you will be amazed at their
positive effect on you, your attitude and your performance.
The next section will provide examples of effective affirmations and the goals and steps-to-achieve that they are
based upon.
©Copyright 1997, Sierra Center for Peak Performance
Affirmations are powerful tools because they shape and focus our self-talk. Self-talk is that constant stream of words and sentences that circulate inside our head. The more we can influence our self-talk the more we can influence our attitude. Not aware of your self-talk? Click here for a free Self-Talk Log that is designed to help you become more aware of your own internal dialogue or here to see an example..
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 2 - February, 1999
SPECIAL VALENTINES DAY EDITION
Welcome to the fourth issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically
entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Mr.
Jamey Smizer.
Mr. Smizer has 48 hours to claim his prize.
PLAYING MIND GAMES THAT HELP YOU WIN
WRITING POWERFUL AFFIRMATIONS THAT WORK FOR YOU
By Gary A. Beale, Ph.D.
Playing effective Mind Games that improve your athletic performance requires that goal setting and affirmation writing go hand in hand. When beginning the Goal Setting/Affirmation Writing Mind Game it is helpful to consider setting at least one goal in each of the five categories representing the essential components of a sound, comprehensive peak athletic performance training program:
|
I. |
MENTAL |
|
II. |
PHYSICAL |
|
III. |
NUTRITIONAL |
|
IV. |
TECHNICAL |
|
V. |
TACTICAL |
The list below gives examples of appropriate goals, steps and affirmations for alpine ski racers. With a little thought it should be easy to modify these examples to fit your sport or endeavor. Remember that at least one short (3 month), medium (6 month) and long-range (12-month) goal should be set in each category. Each goal and action step should be based upon what you must do to improve. It should also be noted that in most cases more than one action step is needed to assist the process of goal achievement. Only one action step is listed here because of space limitations.
MENTAL GOAL: To establish an unshakable positive, confident attitude
"I SAY MY AFFIRMATIONS OFTEN TO KEEP MY ATTITUDE MORE POSITIVE."
ACTION STEP: Initiate confidence building habits
"I LOVE TO SAY MY AFFIRMATIONS ALOUD AT LEAST ONCE EVERY DAY!"
PHYSICAL GOAL: To ski and race with superior strength, speed and agility
"I DEVOTE TIME AND EFFORT TO MAINTAINING MY PHYSICAL EDGE THROUGHOUT THE SEASON."
ACTION STEP: To follow an in-season exercise program that builds strength
"I LOOK FORWARD TO WORKING OUT DURING THE SEASON TO INCREASE MY STRENGTH."
NUTRITIONAL GOAL: Eat the proper balance of protein, carbohydrates and fat
"MY BODY FEELS SO MUCH BETTER WHEN I EAT THE RIGHT BALANCE OF PROTEIN, COMPLEX CARBOHYDRATES AND FAT!"
ACTION STEP: Avoid eating foods with excess fat
"I AVOID FOODS WITH EXCESS FAT AND MY BODY LOOKS AND FEELS GREAT!"
TECHNICAL GOAL: To find ways to expand and improve my technique
"I LOOK FOR WAYS TO EXPAND AND IMPROVE ALL ASPECTS OF MY TECHNIQUE."
ACTION STEP: To attempt to learn from every opportunity and mistake
"I MAKE EVERY MISTAKE OR MISCUE A LEARNING SITUATION THAT IMPROVES MY RACING."
TACTICAL GOAL: To improve my line
"MY LINE IMPROVES AND MY RACING IMPROVES WITH IT."
ACTION STEP: To consistently look ahead in the gates
"I SKI MUCH FASTER WHEN I LOOK AT LEAST TWO GATES AHEAD."
©Copyright 1997, Sierra Center for Peak Performance
You can significantly magnify the effectiveness of your personal affirmations by having them transformed into subliminal messages that are projected just below the threshold of your conscience perception. Personalized Subliminal Tapes constructed in this way are extremely powerful tools for molding a winning attitude.
Until March 1st, I am offering Personalized Subliminal Tapes made with your goals, your words and your music for just $63.99. This is a 20% discount off of the regular price. Visit our Totally Secure Order Site today and place your order.
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 3 - March, 1999
Welcome to the fifth issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Ms.
Emma Bear.
Mr. Bear has 48 hours to claim her prize.
A peak performance occurs when an athlete is able to call upon hidden resources, bring out the very best in himself and elevate his performance to the upper most range of his athletic potential. Consistent peak performance is achieved by the use of appropriate skills and preparation in the following areas:
I. MENTAL
II. PHYSICAL
III. NUTRITIONAL
IV. TECHNICAL
V. TACTICAL
Competitors can and should play a major role in guiding their own efforts to develop and use effective techniques
and tactics and follow physical, nutritional and psychological regimens that will be most conducive to optimal
performance on the slopes.
Most athletes readily acknowledge the importance of these components of modern athletic training, but rarely feel
competent or motivated enough to develop and implement a plan for all areas. While volumes of good information
on the areas of technique, tactics, physical training and nutrition are available, until recently very little was
available regarding scientifically based mental training methods. Over the last ten years a good deal of practical
data on the applied aspects of mental training has been developed. Because of the amount of applied research generated
on the subject, it is now possible to assemble a more complete mental training package. A comprehensive program
of mental training for peak performance would include the following elements:
- VOLUNTARY RELAXATION TRAINING
- MENTAL REHEARSAL
- COGNITIVE RESTRUCTURING
- MENTAL LOG or JOURNAL KEEPING
- REGULAR PRACTICE AND ASSESSMENT
The first four Sections in this series have been focused on the Mind Games associated with Cognitive Restructuring. Cognitive Restructuring can be defined as the use of systematic methods to influence thoughts and emotions in very positive and powerful ways. This aspect of mental training can be subdivided into the following categories:
C. COGNITIVE RESTRUCTURING
1. GOAL SETTING
2. AFFIRMATIONS
3. POSITIVE SELF-TALK
4. THOUGHT-STOPPING
5. SUBLIMINAL REINFORCEMENT
A set of realistic and appropriate goals is a key ingredient needed to develop and use all of the powerful methods
associated with Cognitive Restructuring. The use of a workbook
specifically designed to assist the Goal Setting and Affirmation Writing Mind Game can be very helpful.
The next section will offer practical methods of encouraging the habitual use of Positive Self-Talk and Thought
Stopping.
©Copyright 1997, Sierra Center for Peak Performance
You can significantly magnify the effectiveness of your goals and personal affirmations by having them transformed into subliminal messages that are projected just below the threshold of your conscience perception. Personalized Subliminal Tapes constructed in this way are extremely powerful tools for molding a winning attitude.
Because of the volume of the response and interest, I am extending the Personalized Subliminal Tape Offer until March 31st. I am offering Personalized Subliminal Tapes made with your goals, your words and your music for just $63.99. This is a 20% discount off of the regular price. Visit our Totally Secure Order Site today and place your order.
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 4 - April, 1999
Welcome to the sixth issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Mr. Lamar Bagwell.
Lamar has 48 hours to claim his prize.
What you think, say and feel is critical to how well you perform. Your thoughts directly affect how you feel and how you feel directly affects how you perform. Negative thoughts most often lead to negative feelings and poor performance. Positive thoughts and positive feelings are most often associated with good performances. To gain greater control over your own performance you must gain greater control over what you think. Although internal dialogs consume vast amounts of our time, on the snow and off, most of us are unaware of the presence and content of our self-talk. The first step towards controlling and molding your own winning self-talk is discovering the substance and frequency of your current internal messages. Use the following Self-Talk Log to keep a daily diary of your thoughts and the performance situations that trigger them:
NAME__________________________ EVENT_________________________
LOCATION______________________ DATE_____
THE WORDS AND SENTENCES I USED:
1. PRIOR TO THE RACE________________________________________________
_____________________________________________________________________
_____________________________________________________________________
2. DURING THE RACE__________________________________________________
_____________________________________________________________________
_____________________________________________________________________
3. WHEN RACING WELL_______________________________________________
_____________________________________________________________________
_____________________________________________________________________
4. WHEN RACING POORLY____________________________________________
_____________________________________________________________________
_____________________________________________________________________
5. BEFORE THE SECOND RUN__________________________________________
_____________________________________________________________________
_____________________________________________________________________
7. AFTER THE SECOND RUN____________________________________________
_____________________________________________________________________
_____________________________________________________________________
7. AFTER A GOOD RUN________________________________________________
_____________________________________________________________________
_____________________________________________________________________
8. AFTER A POOR RUN________________________________________________
____________________________________________________________________
____________________________________________________________________
9. BETWEEN RUNS__________________________________________________
___________________________________________________________________
___________________________________________________________________
10. AFTER THE RACE________________________________________________
___________________________________________________________________
___________________________________________________________________
Keep a record of your thoughts during training as well as competition. Be especially aware of negative or
self-depreciating comments. The next section will offer techniques that can be used to produce and encourage winning
self-talk and eliminate self-defeating messages.
The Self-Talk Log can easily be adapted to any sport or situation in life.
©Copyright 1997, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 5 - May, 1999
Welcome to the seventh issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Mr. Warren Jarrett.
Warren has 48 hours to claim his prize.
Negative or self-depreciating thoughts most often lead to negative feelings and poor performance. Positive thoughts
and positive feelings are most often associated with good performances. Once you have gained an awareness of the
content of your thoughts and internal dialogs you are ready to begin your efforts to eliminate the negative and
accentuate the positive. (♪ "Don't mess with Mr. In-between!"♫)
One simple, easy and effective means of diluting the impact of negative self-talk is to establish a habit of
Negative Thought Stopping. Each time you are aware of a negative, unwanted, self-depreciating or unproductive thought
or verbalization, take the following action:
(1) SAY "STOP!" EMPHATICALLY
if circumstances allow, say it aloud. If not, say it to yourself.
(2) TAKE A DEEP, RELAXING BREATH
- inhale very slowly through your nose to a slow count of six ("1-1, 2-2, 3-3, 4-4, 5-5, 6-6") as you force your diaphragm down and your stomach out. Hold your breath for a slow count of four and then exhale slowly through your mouth for a slow count of six while drawing your diaphragm and stomach back in and up. (This sequence of actions is a natural trigger for the Relaxation Response.)
(3) SAY A POSITIVE AFFIRMATION
- think of and say an affirmation that is in direct opposition to the negative message. Say it aloud or to yourself. For example, if after inspecting the course you hear yourself saying or thinking "Oh No....the snow is really soft.....the ruts will be up to my waist!" you might use an affirmation like "I attack the ruts and use them to accelerate!" or "I ski much faster in the ruts and they give me an advantage!"
(4) TAKE A BREAK
- pause for a moment or take a "time out" from whatever you were doing when the thought occurred. Taking a break helps to weaken any association that may exist between the activity you were engaged in and the negative thought.
By playing the Thought Stopping Mind Game you will more easily control and mold your own winning self-talk and
experience good feelings and good performances more often.
When you become a part of my "Virtual Private Practice" you gain, among other benefits, the opportunity to receive unlimited electronic consultation that will lead you to the most effective application of proven performance enhancing techniques such as Thought Stopping. Learning to use every tool available to you is one way to assure even greater success in your own personal pursuit of excellence. Order a custom built training program today and begin to master the psychological skills that help you to win more often.
©Copyright 1997, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 6 - June, 1999
Welcome to the eight issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Ms. Aisha Salimu-Moore
Aisha has 48 hours to claim his prize.
PROGRAMMING POSITIVE THOUGHTS WITH SUBLIMINAL REINFORCEMENT
PART I
Subliminal Reinforcement is one of the most misunderstood and underrated performance-enhancing tools of this decade. The word subliminal means, below the threshold of conscious perception. Subliminal Reinforcement is reinforcement that occurs below the threshold of conscious perception.
If you have ever thought you heard the telephone ringing while running the vacuum sweeper and then turned the machine off to listen and discovered that the phone was in fact ringing, you have experienced subliminal reinforcement. The sound of the vacuum drowned out the sound of the phone-forcing it just below the threshold of conscious perception- but the ringing of the phone still prompted (i.e., reinforced) your desire to take action.
Because each of us is a separate individual with many special characteristics that are unique to us, personalized affirmations make the most effective subliminal messages. When properly written, personalized affirmations reflect our own uniqueness and support the specific action steps necessary to achieve our special goals. Subliminal affirmations are a powerful form of suggestion. If you wish to program your thoughts with the aid of subliminal affirmations you must use the principle of suggestion called the:
Law of Concentrated Attention - whenever attention is concentrated on an idea over and over again, the idea tends to spontaneously realize itself.
Repetitive mass media commercials used in advertising are typical examples of everyday applications of this law. Does anybody really believe that the Energizer Bunny keeps going and going and going? And yet the commercial does effect our purchasing behavior.
For optimum effectiveness concentrate your thoughts on the affirmations in these two ways:
Subliminal reinforcement works at the level of the subconscious mind, and when the subconscious mind is repeatedly subjected to positive, goal-oriented affirmations you've written, the affirmations began to replace doubts and negative thoughts and transform your attitude into that of a consistent winner. The next section will further explain the power and effectiveness of subliminal reinforcement.
Subliminal Reinforcement is an integral part of the tapes and training programs offered by the Sierra Center for Peak Performance. Visit our new order page and review our new training packages and pricing. And remember that as a subscriber to this ezine you will receive a 20% discount on all purchases.
©Copyright 1997, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 7 - July, 1999
Welcome to the ninth issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Zoila Torres.
Zoila has 48 hours to claim his prize.
PROGRAMMING POSITIVE THOUGHTS WITH SUBLIMINAL REINFORCEMENT
PART II
Subliminal Reinforcement is a very powerful tool that can impact your thoughts and performance in very dramatic and positive ways. Properly structured personalized affirmations make the most potent subliminal messages. Earlier sections in this series demonstrated how you can create effective personalized affirmations using the goal setting and action step method. Once your affirmations have taken a final written form they can be used as the messages that are programmed onto personalized, subliminal reinforcement tapes.
Research and experience has proven that in order for your affirmations to have an optimal effect on your level of motivation and competitive attitude they must be merged with music, or some other form of masking medium such as the sound of ocean waves, in very specific ways. For example, to be most compelling the volume of your subliminal affirmations must be maintained just below the hearing threshold and vary with the volume of the music. Your affirmations must also have a tonal quality that is free of the sibilants (hissing sounds) of the human voice. If these two basic modifications are not made the brain will track and block out the subliminal message much as it tracks and blocks out the audible hum of a fan or other distracting background sound that does not fluctuate.
These two basic technical requirements can only be satisfied by the use of an electronic device. Carl Staub, a brilliant electrical engineer and president of a local company named Agtron, designed and perfected the device that I currently use. Carl's device electronically removes the sibilants, mixes the music with the affirmations and continually adjusts the volume of the affirmations so that no matter how loud or how soft the music becomes the affirmations are always just below the hearing threshold. Many athletes, and other persons who are committed to personal excellence, have reaped the benefits that personalized subliminal tapes and structured mental training can provide.
Subliminal Reinforcement is an integral part of the tapes and training programs offered by the Sierra Center for Peak Performance. Visit our new order page and review our new training packages and pricing. And remember that as a subscriber to this ezine you will receive a 20% discount on all purchases.
©Copyright 1997, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 8 - August, 1999
Welcome to the tenth issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Amanda Horne.
Amanda has 48 hours to claim his prize.
MAPPING THE WINNING PATHWAY
The more we understand the complex interrelationship between mind and body the more it becomes clear that in order
to perform at our best physically we must properly prepare and use both body and mind. While most of use would
agree that preparing and using the mind is an important part of successful competition, few of us know where to
begin or what elements are most important. James Loehr, psychologist and founder of the Center for Athletic Excellence,
compiled information from a large cross section of peak performers in a variety of sports and developed what I
consider to be the "Axioms of Mental Training". These seven basic and generally accepted principles of
structured, scientific psychological preparation provide an ideal starting place for those of us who want to understand
how to use all of our resources to be our very best. Loehr used both oral and written interviews and determined
that:
One of the most direct ways of beginning to define your own ideal psychological climate is to use the power of your memory and imagination. I suggest that you do the following exercise in a darkened, quite room that is free from distractions and interruptions and has a comfortable place to recline or sit.
The list that you develop in this way will provide your first draft of what elements make up your own ideal, internal
psychological climate. Once you have defined the elements that are present when you perform at your best you can
then look for ways to generate, replicate, orchestrate and encourage those elements each time you compete or perform.
Future articles will contain suggestions on how this can be accomplished.
I invite you to e-mail your list to me and
I will collect all of the elements mentioned and report the results in the next newsletter. I predict that there
will be a high degree of duplication or similarity between competitors across sports. Please include in your e-mail
your name and the name of your sport. Every person who provides a response will have their name entered into
a special drawing for a free Standard Training Program. (A $69.00 value) The winner will be announced in the next
issue of this e-zine.
©Copyright 1997, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 9 - September, 1999
Welcome to the eleventh issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Tom McDermott.
Tom has 48 hours to claim his prize.
MAPPING THE WINNING PATHWAY - PART II
What are the psycho-physiological elements that are most often associated with the ideal,
internal psychological climate? When you are performing at your best what feelings are usually present?
William Garfield, the author of "Peak Performance: The Mental Training Secrets of the Worlds Best Athletes",
suggests that the ideal performance state occurs when the athlete is able to bring on or induce the following feelings:
- MENTALLY RELAXED - a feeling of inner calm with a high degree of concentration
- PHYSICALLY RELAXED - a feeling that the muscles are loose with fluid, precise, sure movement
- CONFIDENT AND OPTIMISTIC - a feeling of self confidence about being able to perform well
- FOCUSED ON THE PRESENT - a feeling that actions are occurring automatically and effortlessly with no thoughts of past or future
- HIGHLY ENERGIZED - feelings of joy, ecstasy, intensity and power
- EXTRAORDINARY AWARENESS - acutely aware of the body and others around you
- IN CONTROL - largely subconscious control with a sense of being able to automatically make all the right moves
- IN THE "COCOON" - a feeling of being insulated from distraction, anxiety or fear
Have you ever experienced any or all of these feeling states while competing? Do you think having these feelings present would help you to perform at your best? You can learn to bring on or orchestrate these and/or other feelings that are associated with your own best performance. Learning how to do this is at the center of most effective mental training programs. My next article will talk about how you can begin to master the skill of Voluntary Relaxation.
For a free set of affirmations designed to help you learn how to bring on those feeling states
most often associated with your own best performance click here
©Copyright 1997, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 10 - October, 1999
Welcome to the twelfth issue of the free E-Zine of Applied Sport Psychology. To celebrate the one year anniversary of this E-Zine we are please to announce the presentation of a two part article by Sport Psychology Consultant, Karlene Sugarman. Karlene has a new book out and I encourage you to pick up a copy.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Ellen Puglisi.
Ellen has 48 hours to claim her prize.
Playing "In The Zone" (Part 1)
by Karlene Sugarman, M.A.
Sport Psychology Consultant
In the flow, in a grove, on a roll, in the zone - whatever you call it, it's all defining one thing. It's that
special feeling of playing like you can do no wrong and everything goes your way. You are so involved in what you
are doing that nothing else seems to matter. When former Boston Celtic star Bill Russell characterizes being in
the zone he says it is, "a moment when everything goes so perfectly that you slip into a gear that you didn't
even know was there" (Greider, 1991, p. 17). Unfortunately, this doesn't seem to happen enough of the time.
In fact, every time it does happen, it is usually by chance; you took no real active part in it. It just happened
to be a day when everything fell into place, clicked for you, and you were "in the zone." Hopefully this
occurrence will motivate you to do everything you can to have more peak performances.
Since this is where we want to be - performing at a peak level more times than not, and not just by chance,
you need to realize that you have control over whether this happens once in a career or more often. Baseball player
Gary Carter describes it this way, "I think I could come to home plate, stand on my head, and still get a
hit when I'm feeling like this" (Dorfman & Kuehl, 1991, p. 24). That sense of invincibility is vital because
that complete confidence is what makes your body relaxed and your mind clear so that you can be in the flow.
By implementing mental training skills, having a strong work ethic and being motivated to constantly improve,
you can increase the chances of this transpiring on a more consistent basis. Being in the zone means doing more
than anyone else thought possible, even superseding your own expectations at times. This zone is the definitive
reason why many people are motivated to participate in sports.
Think about a time when you were in the zone. It's the time when everything came together for you - it was
exactly the kind of performance that you'd like to repeat over and over again. There was just a flow from beginning
to end. "I'm in this quiet zone, I don't hear anything, and it enables me to use my inner peace and strength
to go out and play," says former San Francisco 49er Defensive Back Marquez Pope.
Peak performers have a strong sense of mission, enjoy the challenge, have the ability to stay focused on the goals
and have unwavering confidence in themselves. What sets them apart is their burning commitment to themselves, their
teammates and their goals. Peak performers in any arena, business or sports, are devoted to doing the best job
possible.
Copyright © 1999 by Karlene Sugarman
©Copyright 1999, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 11 - November, 1999
Welcome to the thirteenth issue of the free E-Zine of Applied Sport Psychology. We are pleased to present the seeking of a two part article by Sport Psychology Consultant, Karlene Sugarman. Karlene has a new book out and I encourage you to pick up a copy.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Kenzie Patterson.
Kenzie has 48 hours to claim the Personalized Subliminal Tape.
Playing "In The Zone" (Part 2)
by Karlene Sugarman, M.A.
Sport Psychology Consultant
Whether you're the one playing in the zone, or watching another athlete or team, you'll notice these characteristics
are usually present:
To be successful in sports you need to have your mind and body working with one another in perfect unison. If you
are able to do this then you will experience the characteristics above and you too will be playing "in the
zone."
Copyright © 1999 by Karlene Sugarman
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume II, Number 12 - December 31, 1999
Welcome to the fourteenth issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Abbie Maciolek.
Abbie has 48 hours to claim the Personalized Subliminal Tape.
FIRST OF THE YEAR LETTER
Dear Friends,
As the New Year draws near, I would like to state my appreciation to all of you who have made the success of this E-zine and drrelax.com possible.
In this arena, nothing is more valuable to me than the trust, confidence and participation of my friends, subscribers and clients. Your continued patronage is my most treasured asset. That's why I make this New Year's Resolution to continue to strive to exceed your expectations and preserve this most precious of blessings.
So as I wish you the best in the coming year, I also want you to know how much I appreciate you!
Best wishes for a prosperous and successful New Year in which you will find yourself :
MORE FOCUSED, MORE CALM AND MORE CONFIDENT
PLAYING MIND GAMES THAT HELP YOU WIN
TWO KEYS THAT HELP YOU UNLOCK THE SECRETS OF PLAYING IN
"THE ZONE"
By Gary A. Beale, Ph.D.
Research and experience has proven that structured scientific mental training can help you to improve your ability to voluntarily enter the Zone. Voluntary Relaxation and Visual Rehearsal are the basic skills that must be developed if entering the Zone "on command" is to be effectively achieved. Voluntary Relaxation is the ability to consciously calm the mind and body. Almost everyone would agree that the muscles of the body are more able to perform at their best when they are relaxed and that the mind can perform at its best when it is calm. You can train your body and mind to be more relaxed in response to predetermined cues given by you. You can then give these cues in any circumstance and, as a result of the increase in relaxation and concentration that will naturally occur, you will be more likely to be at your best both mentally and physically. The physical and mental mastery that is developed will greatly increase your ability to induce the Zone and more consistently perform at the top of your potential.
Visual Rehearsal is the ability to produce and creatively manipulate mental images of your own performance.
When you rehearse properly in the theater of your mind you multiply your practice time. This is very important
because:
ONLY PERFECT PRACTICE LEADS TO CONSISTENT
PERFORMANCE THAT APPROACHES PERFECTION!
The theater of your mind is the only place where you can practice perfectly every time. When you visually rehearse
and you see yourself being successful you also build confidence and poise and prepare yourself mentally for the
real-life, competition situation.
You can learn Voluntary Relaxation skills through several different methods. biofeedback, Transcendental Meditation,
Hypnosis and Guided Imagery are just a few of the many techniques that can be used. My personal and professional
preference is to teach relaxation skills through the use of Guided Imagery. I prefer Guided Imagery because Visual
Rehearsal skills can very easily be integrated into the process of relaxation training. Guided Imagery can be defined
as the verbal presentation of scenes or images. It is very much like having a pleasant and sensory-rich, word-picture
painted for you by another person. A good analogy that most of us can easily identify with is the experience of
having stories read to us when we were children.
Regardless of how you learn the skill of Voluntary Relaxation it is clear that to enter the Zone at will you must
first master relaxation. If you have questions about Voluntary Relaxation and/or Visual Rehearsal please consider
using a new feature of the web site called "Ask Dr. Relax." Just go to http://www.drrelax.com/ask.htm
and ask your question. Everyone that does offer a pertinent, appropriate question will receive a 20% discount on
the purchase of a training program or subliminal reinforcement CD or audiocassette tape.
©Copyright 1999, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume III, Number 1 - February 21, 2000
Welcome to the fifteenth issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Julian Sellers.
Julian has 48 hours to claim the Personalized Subliminal Tape.
PLAYING MIND GAMES THAT HELP YOU WIN
The Relaxation-Energy Relationship and the Zone
By Gary A. Beale, Ph.D.
Most of the current research and experiential evidence seems to suggest that being in the Zone and performing at your best is, in part, a direct result of being able to balance your internal levels of relaxation and energy. The relationship between energy level and performance has often been described graphically in terms of an inverted-U or a bell-shaped curve. As energy increases from very relaxed to a state of heightened alertness, or arousal, there is a progressive increase in performance. Once energy levels move beyond the optimal, moderate level there is a very rapid fall off in performance. The figure below is an attempt to illustrate this relationship:
When your energy level is too low performance tends to be poor. When your energy level is too high performance
is also depressed. But when energy and relaxation levels are moderate, or balanced, you more easily enter the Zone
and optimal or peak performance is far more likely to occur.
What is the practical application of this information? In general, to enter the Zone and perform at your best you
should seek to balance energy and relaxation so that you are not too relaxed and not too energized. You should
also develop the ability to regulate your level of energy because different levels of energy are required at different
times during competition. For example, the energy needed in the huddle for a football player is vastly different
than the level of energy needed for peak performance when the ball is snapped. It should also be noted that different
sports have different energy requirement. A "Peak Performance Curve" for a golfer should differ significantly
from a curve that represents the energy that is required of a Power Lifter. The concept that is common among many
athletes today is that you should seek to get "Pumped Up" or "Psyched Up" to perform at your
best. Nothing could be further from the truth unless you are chronically under energized and too relaxed. If you
seek to consistently enter the Zone and perform at the upper range of your potential you must learn to regulate
your level of energy and relaxation so that you can keep yourself firmly balanced between low relaxation and high
energy. The Mental Training Programs offered by the Sierra Center for Peak Performance guarantees your success
at learning this vital skill.
©Copyright 1999, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume III, Number 2 - March 31, 2000
Welcome to the sixteenth issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is William Jackson Rawls
William has 48 hours to claim the Personalized Subliminal Tape.
PLAYING MIND GAMES THAT HELP YOU WIN
Does Mental Training Really Help Enhance Performance?
By Gary A. Beale, Ph.D.
The following is a copy of a review that was published at PowerBasketball.com. It speaks to the question "Does Mental Training Really Help Enhance Performance?" and explains the web-based training process used exclusively by Dr. Relax from an independent observer's prospective.
"I would like to personally thank Dr. Beale for allowing PowerBasketball to review his system and views
on sports psychology. He brought back some much needed thoughts that I had forgotten when coaching my players under
the pressure of winning basketball games. His views are concise and straight forward. His knowledge of sports psychology
was impressive enough to warrant this review.
His system requires the player to be focused enough to handle listening to a couple of tapes for approximately
30 minutes every evening and reading aloud the "affirmations" that he selects in the initial consultation
with Dr. Beale. This consultation is done through an e-mail process so as not to disrupt the athletes full schedule.
Dr. Beale will then reply with the initial proofs of the player's choices. The player is then held accountable
to envision and learn relaxation methods that Dr. Beale teaches. Remember these affirmations are based on the individual
athlete, no two athletes are alike. No program will be designed the same.
The student athlete that I selected is a 15 year old sophomore playing varsity football and varsity basketball.
He was one of a two starting quarterback rotation and the starting center. A very gifted athlete. His football
season ended on a downside as the team lost their first playoff game and were eliminated from further post season
play. Basketball season started up and his physical presence, 6'4" - 220 lb., was felt on the offensive and
defensive boards. His defensive play was adequate and offensively he was in a slump. I would see Richard on a daily
basis in class and he would explain to me the situation of his game. He was used to being a leader on the team
and was feeling stifled on the offensive end. His confidence was low and his self esteem as a premier player was
dropping. Enter Dr. Beale's program.
Richard agreed that his problem was more mental than physical. I explained to him about Dr. Beale's program and
he jumped at the opportunity to "try it out". I explained about the two tape system,
TAPE ONE
Relaxation and Imagery Conditioning :
to train your body and mind to relax and perform at their best
TAPE TWO
Subliminal Suggestion and Self-programming :
to enhance the development and maintenance of a positive, winning attitude
The idea of having Richard in my class 5 days a week for a minimum of 60 minutes a day fit very well for TAPE TWO.
AS he already worked at a computer everyday, it was extremely easy to get him to listen to his favorite CD. The
catch was that Dr. Beale would prepare the CD with subliminal suggestioning as Richard had selected his affirmations.
The difficult portion was TAPE ONE, Dr. Beale indicates that the athlete should have a quiet area to relax themselves
and provide themselves with the proper imagery for the tape to work. I explained to Richard that he should listen
to the tape every night 30 minutes before going to bed and also read aloud his affirmations as directed by Dr.
Beale.
The results did not take long. After two weeks of listening and relaxing, his game improved. He handled the pressure
better. He was able to understand his role on the team better. He could knock down the free throws when we needed
them. He had become a more complete player. I asked Richard to describe the feelings he had after a game. His comment
was "I don't know I just feel more relaxed on the floor. The tape and CD must really be working." Richard
has continued to use the combination of CD during class and imagery at night over the last 8 weeks and it has worked.
His scoring is up, rebounding is up, play time is up, every part of his game has improved. Dr. Beale's system has
worked just like the "Dr. ordered".
To bring this review to conclusion, I would admit that I was skeptical about the whole subliminal suggestion process.
It doesn't bother me anymore. Dr. Gary Beale has shown me and my student athlete just what the mind can do to control
the physical part of a game. Thanks, Gary."
Guy Power
coach
©Copyright 1999, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume III, Number 3 - May 15, 2000
Welcome to the seventeenth issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Karen Hill.
Karen has 48 hours to claim the Personalized Subliminal Tape.
PLAYING MIND GAMES THAT HELP YOU WIN
EXPANDING THE CONCEPT OF "THE ZONE"
By Gary A. Beale, Ph.D.
Is there more to inducing the Peak Performance State than just psychological factors? I believe that consistent peak performance is the result of:
I. PROPER PHYSICAL PREPARATION
II. PROPER NUTRITIONAL PREPARATION
III. PROPER PSYCHOLOGICAL PREPARATION
The following article was offered by Sam Hirschberg, Senior Editor of TeamMastermind.com's free newsletter and explores the concept of getting into the Peak Performance State from a slightly different prospective. I think that you will find it relevant and interesting.
ONE ATHLETE - FIVE STRENGTHS
Strength is made of five important components. You need a unique combination of these five strengths working together to excel in your sport of choice. You need an entirely different set of strengths as a basketball player than you need as a linebacker in football. The strength of a marathon runner doesn't even compare to that of a linebacker.
Strength is the universal requirement of all athletes in every sport. Strength is the essential ingredient to your success as an athlete. Strength is a misunderstood principle in the world or sports and athletics. Your development of strength must be carefully planned and executed. If not, you could be harming your potential rather than realizing it.
Strength is not just a word that bodybuilders, powerlifters, and weightlifters toss around. Some strengths are less important than others as it relates to your sport. The common denominator among all peak athletes, is a higher than average level of sport-specific strengths. You must focus on developing the specific combination of strength required of your sport.
Just as you need a combination to open a lock, you need to find your combination of strength to increase your potential as an athlete.
The first step is to achieve a solid base of physical strength - limit strength. This is where a good coach, mentor, or trainer is invaluable to help you locate and build upon your weak areas.
Strength - the ability to exert force against an object -has five components. All of them working together in the right combination is critical to success in any sport. These five 'strengths' are known as the Pentagon of Strength, and are as follows:
An adequate level of limit strength must be developed to reach higher levels of speed strength, anaerobic strength, and aerobic strength. And as you make an increase in any of your physical strengths, your mental strength is raised because of an increase in confidence. Therefore limit strength is the foundation of an athlete.
With too much focus on limit strength, one might end up adding 10 lbs. of muscle mass that could create problems - as tennis player Andre Agassi did a few years ago. And his career was hurt because of it as he slipped to number 142 in the world. When he committed to sport-specific muscle strength his career took off again.
You probably want great limit strength in your calves and thighs (hamstrings and quadriceps), a strong upper body (yet not bulky), and a strong, flexible trunk (abdominal and erector muscles).
Starting Strength -The ability to 'turn on' many muscle fibers (muscle cells) instantaneously determines your starting speed strength. Throwing a 100 mph fast ball is an activity requiring starting speed strength. Tennis players Greg Rusedski and Mark Phillippousses have tremendous starting speed strength that is very apparent in their 140 mph, and above, serves.
Explosive Strength - Once your muscle fibers are 'turned on,' the ability to leave them on is a function of your explosive speed strength. The five-yard acceleration to a soccer ball is an example of explosive speed strength. Explosiveness occurs just after the 'starting' of an activity requiring speed. Linebackers in football, tennis players, and sprinters all require a high explosive speed strength.
Linear anaerobic endurance - Linear means that the same movement is done repeatedly, like a weightlifter doing 10 repetitions on the squat rack. The ability to sustain all-out running speed, as Carl Lewis does in the 100-meter sprint, is an example of linear anaerobic endurance. Even the elite sprinters, like Carl Lewis or Ben Johnson, fatigue in the latter half of a 100-meter sprint. The degree to which they tire is a measure of their anaerobic endurance.
Non-Linear anaerobic endurance -The ability to play tennis with exceeding explosiveness for the length of a tennis match is a measure of non-linear anaerobic endurance. The tennis players with the best five-set victory records have a high non-linear anaerobic endurance.
Linear aerobic endurance - An example of an 'aerobic' activity is running a marathon, or rowing a boat. Any repetitive movement done all-out and recurrently, such as a running stride in a marathon, is a linear aerobic movement.
Non-linear aerobic endurance - An 'aerobic' activity with frequent time interruptions, like in a fast paced soccer or basketball game. A non-linear aerobic activity can take place over a three-hour time frame with frequent stops and starts, which may be comprised of running, kicking, jumping, etc.
The ability to be calm and relaxed in all situations;
Keeping the conscious mind from becoming involved with the process. This is sometimes referred to as 'thinking
too much.'
To monitor your own mental strength, ask yourself provocative questions such as;
Because of the mental strength needed, sports can be up to 90 percent mental at the higher levels of competition.
Not everyone will be competing at these levels, although most would like to achieve a higher level of success;
which you will when you understand and train your five strengths.
Copyright © 2000 www.TeamMastermind.com
You can now earn a Free Personalized Subliminal Tape by simply referring other interested athletes like yourself. Just click here, place your first and last name in the body of the message and send. I will get back to you with the details on this easy, new way to gain help in your efforts to reach your peak with a powerful, personalized, subliminal tape.
©Copyright 2000, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume III, Number 4 - June 19, 2000
Welcome to the eighteenth issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Glenn Ziesenitz.
Glenn has 48 hours to claim the Personalized Subliminal Tape.
PLAYING MIND GAMES THAT HELP YOU WIN
EXPANDING THE CONCEPT OF "THE ZONE", PART II
By Gary A. Beale, Ph.D.
Consistent peak performance is the result of:
I. PROPER PHYSICAL PREPARATION
II. PROPER NUTRITIONAL PREPARATION
III. PROPER PSYCHOLOGICAL PREPARATION
Here is the second article offered by Sam Hirschberg, Senior Editor of TeamMastermind.com's free newsletter. It explores the concept of proper nutritional preparation and it, like the first, is both interesting and relevant.
Sport-specific nutrition for
the serious athlete
An explosive athlete requires a vastly different nutrition plan than an aerobic athlete. Although a successful
nutrition plan has similarities from sport to sport, there are very important differences that must not be overlooked.
Let me explain.
In order to recover from intense workouts and still have enough energy for your training and competition, then
you will need to carefully monitor your protein, carbohydrate, and fat intake. This is critical. If you are after
high performance from your body, then you must feed it properly with the correct nutritional ratios specific to
your sport.
Now, based upon your sport, 90% of your success can be dependent upon your nutrition and only 10% reliant upon
your training. So, regardless of your sport, the only way to increase your sport-specific muscle strength and properly
recover from strenuous training is to supply your muscles with adequate amounts of protein. Preferably high quality
and low in fat.
"Protein can be deadly?"
High protein diets have been a fad as of late for people desperately trying to shed body fat. But beware, because
too much protein can be deadly. An excess protein intake can do serious harm to your vital internal organs. Especially
if you are not drinking plenty of water. So you must follow a carefully monitored nutritional plan. And disregard
the well-meaning advice of in-laws and profit-minded infomercials.
So, to maximize your body's recovery, and to have enough energy for your training, it is important that you plan
your meals carefully. You cannot eat at any random hour. You need to plan your protein and calorie expenditure
throughout the day and eat accordingly.
For example, a meal prior to taking a nap should be low in calories and carbohydrates. But, if you are going to
the gym, you should eat a big meal about 1 ½ - 2 hours before your workout.
And remember, the calorie expenditure during competition can be more than 25% more than what's required of your
training. And if you don't consume the correct calories, your chances for success will drop rapidly.
"I need to eat five or six meals a day?"
When you eat smaller, more frequent meals, you will keep your insulin levels (blood sugar) high. This causes minimal
drops in energy levels. You'll also get protein to your recovering muscles often. Therefore you will recover from
the previous workouts and training sessions faster and more efficiently.
Also, body fat will not be stored. Instead it will be used as an energy source. Simply by providing your body with
just enough calories, its need to store fat is reduced. Conversely, when you eat infrequently, your body recognizes
a "famine" situation and is more apt to store fat for the next famine to come.
Recommended nutritional ratios for fats, proteins, and carbohydrates:
Here is a list of high-quality proteins that you can incorporate into your diet:
· Egg Whites
· Skim Milk
· Meat
· White Fish
· Skinless Turkey Breast
· Skinless Chicken Breast
· Tuna (in water)
· Lean Beef
· Shrimp
· Salmon
· Whey Protein
· Soy Protein
This is by no means a complete listing of the proper foods to eat for your athletic endeavors. Because you are
an individual, and only you know your body best, it would be wisest for you to experiment with your nutrition to
find what works best for you. But remember, always do so under the close advice of a knowledgeable coach, trainer
and a certified nutritionist that has an in-depth knowledge of your sports' energy and recovery requirements.
These nutritional ratios will get you fueled for a long and healthy athletic career, now its up to you to find
what your body responds to best.
You can now earn a Free Personalized Subliminal Tape by simply referring other interested athletes like yourself. Just click here, place your first and last name in the body of the message and send. I will get back to you with the details on this easy, new way to gain help in your efforts to reach your peak with a powerful, personalized, subliminal tape.
©Copyright 2000, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume III, Number 5 - July 27, 2000
Welcome to the nineteenth issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Josh Jones.
Josh has 48 hours to claim the Personalized Subliminal Tape.
PLAYING MIND GAMES THAT HELP YOU WIN
ESTABLISHING A MENTAL, PRE-COMPETITION ROUTINE
By Gary A. Beale, Ph.D.
Getting into "The Zone" on a consistent basis is greatly facilitated by the development of a pre-competition routine. Most competitors establish physical pre-competition routines. Many also have nutritional pre-competition routines. Few, however, develop and use psychological pre-competition routines that are structured, scientific and effective. If you want to perform more consistently near the top of your potential, you must develop and implement a comprehensive pre-competition routine that includes preparation in all three areas. The basic elements of a good mental routine that will help you be mentally well prepared to perform at your best are:
Energy/Arousal Monitoring and Control - by mastering the skills of Voluntary Relaxation you will gain the
ability to adjust your level of relaxation and find that balance of relaxation and energy that is most conducive
to your own best performance. You will also be able to direct relaxation to those parts of the body that may be
tense or tight.
Mental Rehearsal - mentally rehearsing the performance that you are about to give is an excellent way to
keep your mind on the process of performing well, reinforcing the expectation of a good performance and of "priming"
the same neuromuscular pathways that you will use when you perform.
Attitude Enrichment - saying your affirmations aloud, reading them to yourself and listening to your Personalized
Subliminal Reinforcement Tape or CD are all outstanding ways of maintaining a positive attitude, blocking out negative
thoughts and reinforcing positive expectations.
A Predominance of Process Thinking - keeping your mind focused on the process of performing well helps to
avoid distraction and the deadly sin of Outcome Thinking. Outcome thinking is particularly damaging because it
takes your mind off those things that you must do to perform well. Outcome thinking must often leads to "Choking".
My next article will help you to begin to construct an effective Psychological Pre-Competition Routine.
Visit
our New Site
Mind Games Mental Training Programs, among other things, are designed to help athletes establish and implement structured, scientific, effective and reliable Psychological Pre-Competition Routines. Click here to order a program that will help you establish a powerful routine that will help you get into "The Zone" and become a consistent Peak Performer.
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume III, Number 6 - August 29, 2000
Welcome to the twentieth issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Olivier Fedrigo.
Olivier has 48 hours to claim the Personalized Subliminal Tape.
PLAYING MIND GAMES THAT HELP YOU WIN
ESTABLISHING A MENTAL, PRE-COMPETITION ROUTINE: Part II
By Gary A. Beale, Ph.D.
The following suggestions are excepts from the case notes of my on-going work with a young figure skater, her coach and her circle of support. They are offered to help demonstrate how you can integrate a Mental Pre-Competition Routine into your present preparations to compete or perform. These suggestions were sent as a fax to the skater, her coach and her mother and came after the skater had mastered the basic, Mental Strength Building skills.
Getting into the "Zone" is the result of practice and effort and requires that you remember to consistently
do the following:
I. Voluntary Relaxation - take deep, diaphragmatic ("Belly") breaths frequently even if you don't
feel nervous. (In through the nose as you force your stomach out, hold your breath for a slow count of five, then
exhale slowly through your mouth) Deep breathing is particularly important in challenging situations and just prior
to competing.
II. Mental Rehearsal - mentally rehearse every performance before you skate. Mentally Rehearse your programs
at least three times each week. Always see yourself with perfect technique and execution; feel the satisfaction
of success.
III. Attitude Enrichment - say your affirmations aloud at least once before you perform. Listen to your
subliminal music tapes as much as possible. When doubt or a negative thought occurs use Thought-Stopping: (1) Say
"STOP!" aloud (2) Take a deep, diaphragmatic breath (3) Say a positive affirmation that is the opposite
of the negative thought. (4) If you can, take a break from what you were doing when the thought occurred.
IV. Process Thinking - Put you mind on the Process of skating well and avoid thinking about Outcome. If
Outcome thoughts occur use Thought-Stopping to eliminate them.
USE YOUR MENTAL ROUTINE AT EVERY COMPETITION!
REMEMBER:
I. V-oluntary Relaxation
II. M-ental Rehearsal
III. A-ttitude Enrichment
IV. P-rocess Thinking
Fill free to make up any mnemonic device (like "vee-map" or "Victory-map" for example) that
will help you remember to always play these four Pre-Competition Mind Games.
Prior to learning new psychological skills and initiating a consistent, structured Mental Pre-Competition Routine, this young athlete was considered to have a doubtful future as a competitor. She is at the present time considered to be one of the most successful and one of the best competitor that her coach is currently training. Try it and see if it works for you!
Visit
our New Site and Win a Complete
Program!
Win a complete Mental Strength Training Program (a $90 Value) by visiting our New Web Site!
Click http://www.drrelax.com/link.htm to visit our new site then
go to http://www.drrelax.com/critique.htm and enter the drawing
by completing a brief evaluation.
This is the easiest way to win a complete training program. Two winners will be selected and everyone who sends
in a critique is eligible for a 40% discount on the purchase of a program.
Enter the drawing today! This is a limited time offer.
Mind Games Mental Training Programs, among other things, are designed to help athletes establish and implement
structured, scientific, effective and reliable Psychological Pre-Competition Routines. Click here
to order a program that will help you establish a powerful routine that will help you get into "The Zone"
and become a consistent Peak Performer.
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume III, Number 7 - September 25, 2000
Welcome to the twenty-first issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the word "REMOVE" in the title.
It seems that every fall, with the beginning of Football Season, I begin to get calls from
concerned parents. I have been inundated lately by calls and contacts from the parents of young athletes who are
concerned about the negative reinforcement that their children receive from their coaches. Although I can do little
to change coaching style, I can offer some insight into the general effects of punishment, negative reinforcement,
on performance.
Because punishment is such a prominent and widespread means of controlling behavior in our society we should not
be surprised to find that many coaches use it. To eliminate or reduce mistakes many coaches simply punish the athletes
who make mistakes. This negative reinforcement can come in many forms but often it is expressed as anger and screaming.
When anger and screaming are the primary tools, fear of failure is usually the result.
Because fear interferes with the optimal functioning of the muscles and organs of the body, players who develop
a strong fear of failure are much more prone to choke under pressure than those who do not develop strong fears.
Whether we get our fear of failure as the result of our coach's teaching style or some other source, choking is
a phenomenon that seems to affect us all. It is something that most athletes, and others, experience at least once
in their competitive careers. Almost all of us experience and talk about it but few of us have an operational definition
for choking.
Choking can be operationally defined as the progressive deterioration of performance that the athlete seems
unable to stop without outside assistance. In general, the more important the performance or competition the
greater the potential for fear of failure and choking. We can reduce the likelihood of choking by:
My next article will continue the discussion of choking and explain more about how to prevent it and overcome it
when it does occur.
I wish to thank everyone who participated in the evaluation of our new site. Most of your comments were very appropriate and very helpful. The two winners, drawn at random, are Cam Smith and Adina Weinstein.
Cam and Adina please contact me via e-mail to collect your prize. Thanks again to everyone who participated and remember anyone who submitted a critique can purchase a World Class Training Program at 40% off!
Free Tapes
| Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering |
New
Site
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume III, Number 8 - October 31, 2000
Welcome to the twenty second issue of the free E-Zine of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is John Ryan.
John has 48 hours to claim the Personalized Subliminal Tape.
Choking can be operationally defined as a progressive deterioration of performance that the athlete seems unable to stop without outside assistance.
Choking is thought to occur when physical arousal continues to escalate beyond the optimal level. This condition of over arousal, or being "Psyched up", causes an involuntary narrowing of concentration. Typically the focus of the choking athlete's concentration moves from a broader, external focus to a more narrow, internal one.
When attempting to understand the phenomenon of choking it is useful to think of attentional focus as being made up of four basic types:
Broad-external - used to quickly evaluate a situation
Broad-internal - used to analyze and plan
Narrow-external - used to focus on one or two external cues
Narrow-internal - used to focus on one or two internal cues
An athlete in the process of choking usually has their attention move progressively from broad-external (the position of my teammates and the runners on base for example) or internal focus (what to do if a runner attempts to steal) towards a more narrow-internal focus (how bad I will feel if I let a runner score).
As the definition above implies, once choking has begun it is difficult for the athlete to stop the process without outside assistance. In fact, while we can learn effective techniques to slow, and in some cases stop, the process once it has begun and put in place strategies and techniques to reduce the tendency to choke, we can not eliminate choking. Here are three suggestions that can help you slow or stop the process:
When a coach needs to intervene because the athlete can not stop the choking process the coach should:
Remember, we cannot eliminate choking altogether but we can reduce the probability that it will occur and slow
or stop the process once it has begun.
Have you ever choked? Would you like to learn the skills and tools that can help slow, stop or reduce the likelihood of choking? If so, please go to the secure order site and place your order. Let Dr. Relax help you gain the skills needed to avoid choking and get on the right track to even greater success and poise.
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume III, Number 9 - November 30, 2000
Welcome to the twenty third issue of the free Newsletter of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Virginia Jenkins.
Virginia has 48 hours to claim the Personalized Subliminal Tape.
PLAYING MIND GAMES THAT HELP YOU WIN
HOW TO STAY FREE OF UNWANTED POUNDS OVER THE HOLIDAYS!
Part I
By Sam Hirschberg
Over the next few weeks you will be bombarded with tons of "holiday goodies." With all the holiday temptations, is there a way to avoid those unwanted pounds and still maintain existing lean muscle?
Choosing the right combination of foods is the key to staying lean and free of any unwanted
weight. Using the suggestions below you'll even learn how to drop a few pounds.
There are a wide array of holiday foods you can eat that will keep you in competition shape and feeling absolutely
fantastic during even the most difficult of times. So let's keep it simple; I want you to categorize your food
into one of two categories; 1) Foods that promote the immobilization of fat (storage), and 2) Foods that promote
the mobilization of fat (fat burning).
Now, I'm sure you've heard all the confusion about eating fat to lose weight, or lowering your carbs for better
health, or even eating an all-protein diet. It's enough to keep you eternally confused. So, what is the real answer?
It's all about your blood sugar levels. Here's the why and the how in a nutshell:
In normal individuals, blood sugar levels do not vary much because of the synergy between two hormones:
Insulin is the CEO, the conductor, or the maestro. Your main priority is this; to keep the
average level of insulin injected from the pancreas as low as you can. Here's why.
When you consume carbohydrates, they are broken down to glucose (sugar), and this raises your blood sugar. Insulin
is then secreted by the pancreas to lower your blood sugar. But, in the process, insulin promotes the storage of
fat. And, insulin also inhibits the breakdown (loss) of previously stored fat.
Now, glucagon is also released from the pancreas into the bloodstream, but following a protein-rich meal. And here's
the good news: glucagon promotes the mobilization of previously stored fat; so as you burn food reserves for your
energy requirements between meals, high levels of glucagon will allow that energy to be derived from excess fat
stores.
Eating foods that aid the pancreas to release a combination of insulin and glucagon in a manner consistent with
your goals is really the way to stay lean, healthy, and free of extra pounds.
The next part of this article, which will be published in early December, will provide some practical guidelines
and compare two people with vastly different styles of eating.
Sam Hirschberg is a USPTA tennis professional, an ISSA certified trainer, and senior editor of RealAthlete.com's
FREE monthly newsletter that goes out to athletes and coaches worldwide. Sam is also the author of "1 Athlete
- 5 Strengths; Building the Ultimate Athlete Training Manual"
For most of us achieving greater control over our weight, both during the Holidays and beyond, requires very specific behavior and life style changes. We change our behavior and our lives, by changing the way we think. You can unlock the hidden power of your mind and change the way you think with a practical and proven method. Click here for more details and Free, Personalized Weight Control Affirmations.
©Copyright 2000, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
Welcome to the twenty fourth issue of the free Newsletter of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please reply to this message with your e-mail address and the
word "REMOVE" in the title.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Willy H. Fichter.
Willy has 48 hours to claim the Personalized Subliminal Tape.
PLAYING MIND GAMES THAT HELP YOU WIN
HOW TO STAY FREE OF UNWANTED POUNDS OVER THE HOLIDAYS!
Part II
By Sam Hirschberg
Over the next week you will be bombarded with tons of "holiday goodies." With all the holiday temptations, is there a way to avoid those unwanted pounds and still maintain existing lean muscle?
Choosing the right combination of foods is the key to staying lean and free of any unwanted weight. Using the suggestions below you'll even learn how to drop a few pounds. Eating foods that aid the pancreas to release a combination of insulin and glucagon in a manner consistent with your goals is really the way to stay lean, healthy, and free of extra pounds.
For example, let's compare the diet of two individuals; Sarah and Bob. Sarah and Bob are on opposite ends of the nutrition curves (and, therefore the health curve). Now, the major difference between Sarah and Bob are simply habits - good ones and bad ones. The bad habits that Bob chooses WILL catch up to him one day. Now, habits are simply choices, choices that are made on a daily basis (please consult with Dr. Beale for more information as he can be of tremendous help).
|
Sarah's
nutrition habits |
Bob's
nutrition habits
|
| Meal #1: 8:00 AM |
Meal #1: 8:00 AM |
|
Omelet with three egg whites and one yolk Add a little mozzarella cheese and any vegetables |
Bowl of cereal with whole milk Donut, pastry, or other baked product |
|
Coffee, or tea |
Coffee |
Meal #2: 10:30 AM |
Meal #2
12:30 |
|
Protein shake, such as MetRX, |
Hamburger |
|
Apple |
Soda |
| Meal #3: 12:30 PM |
Meal #3 3:00 |
|
½ of a turkey sandwich on whole wheat bread |
Baked good of some kind |
|
Small green salad |
Coffee |
|
Green tea |
|
| Meal #4: 3:00 PM (prior
to 5:00 workout) |
Meal #4 6:30 PM |
|
Vegetable stir fry with brown rice |
Breaded stuffing, mashed potatoes |
|
Green tea |
Rolls |
| Meal #5: 7:00 PM |
Turkey, ham
|
|
Turkey - white meat |
Cole slaw |
|
Salad or vegetables |
Piece of pumpkin pie, and piece of apple pie |
The difference
between Sarah and Bob are pretty obvious. Sarah eats frequent, healthy,
pre-planned meals throughout the day. And since her highest energy
requirement is her workout at 5:00 PM, her largest carbohydrate consumption is her fourth meal - about 1 ½
- 2 hours prior to her workout.
Her meals consist
of whole grain carbohydrates, low fat proteins, at least five servings of fruits and veggies each day, and plenty
of water throughout the day. She limits her consumption of simple
carbohydrates to keep her pancreas from being overworked.
Now for Bob,
well, he's another story. The mainstay of Bob's diet is of carbohydrates,
high-fat proteins, baked goods, high sugar foods, coffee and soda, and foods that keep his pancreas shooting lots
of insulin. This diet results in huge mood swings and energy lows
about 45-minutes after his feeding times. This is a recipe for disaster.
If he keeps his pancreas consistently shooting insulin 18 hours a day, for a prolonged amount of time, his
pancreas could literally shut down. This is what causes type II diabetes.
Now, Bob also
drinks liquids that dehydrate him. And he's not replenishing
his system with enough water. This is also a recipe for disaster because
it's been found that many illnesses and sicknesses can be avoided by simply staying properly hydrated.
Remember that
insulin inhibits the mobilization of previously stored fat. And a
high-protein meal does not stimulate significant amounts of insulin secretion, so, insulin (the fat-mobilization-inhibitor)
is not present. But, in a high-protein meal, a high level of glucagon
(the fat mobilizer) is present. So, combine your foods wisely
- because in addition to this, a carbohydrate rich meal will also suppress glucagon secretion.
If you don't
eat enough complex carbohydrates, rich in whole grains, you may not have enough energy for your workouts.
This is critical to your training and competitive success. Be
sure to see a certified nutritionist, health practitioner, or qualified coach for some suggestions.
Also, be very
careful because an over-consumption of protein can cause a highly toxic ammonia called urea.
Please don't over-do-it; moderation is important. It is suggested
that an average adult consume about 55-70 grams of protein per day. Or,
if you are under strenuous training, your protein needs will be higher, as you will need to feed your muscles for
adequate recovery. So, be aware of your protein intake, and again,
consult with a certified nutritionist before changing your diet.
It is also critical
that you drink lots of water. You need to flush your kidneys and liver
with plenty of fresh, clean water. As a general rule of thumb, drink
8, 8-oz. glasses of water throughout the day. When training, you might
even drink twice that much.
Food digestion
is highly taxing to your body. So, if you eat frequent, small meals,
composed of lean protein and fruits or veggies, OR whole grain carbohydrates and fruits or veggies, you'll notice
an immediate increase in your energy level, you'll drop excess body fat, and you'll feel your best virtually immediately!
Apply these guidelines
during the holiday season and you'll have no problem in staying lean and fit while everyone else is gaining more
girth around the middle. And when all your well-meaning friends and
relatives gorge themselves with heavy carbs and huge amounts of protein and fat during the holiday season, they
will be amazed at your boundless energy!
Sam Hirschberg is a USPTA tennis professional, an ISSA certified trainer, and senior editor of RealAthlete.com's free monthly newsletter. Sam is also the author of '1 Athlete - 5 Strengths; Building the Ultimate Athlete training manual' available through Amazon.com for $19.97. To contact Sam, you can email him at training@realathlete.com
For most of us achieving greater control over our weight, both during the Holidays and beyond, requires very specific behavior and life style changes. We change our behavior and our lives, by changing the way we think. You can unlock the hidden power of your mind and change the way you think with a practical and proven method. Click here for more details and Free, Personalized Weight Control Affirmations.
©Copyright 2000, Sierra Center for Peak Performance
Free Tapes | Subscribe | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line E-Zine of the Sierra Center for Peak Performance
Volume IV, Number 1 - January 21, 2001
Welcome to the twenty fifth issue of the free Newsletter of Applied Sport Psychology. Members of this mailing list are automatically entered into the drawing for a free Personalized Subliminal Tape from the Sierra Center for Peak Performance.
If you wish to be removed from our mailing list please go to: http://www.drrelax.com/remove.htm and complete and send the form that
you will find there.
The winner of the drawing for the free Personalized Subliminal tape for this time period is Vanessa Wakeman
Vanessa has 48 hours to claim the Personalized Subliminal Tape.
FIRST OF THE YEAR LETTER
Dear Friends,
As a part of my first publication of the New Year and New Millennium , I would like to once again state my appreciation to all of you who have made the success of this Newsletter, doctorrelax.com and drrelax.com possible. Thanks to your support drrelax.com is ranked in the top ten in most of the major search engines and within the top 15 in all major search engines in the category of Sport Psychology.
In my professional life, nothing is more valuable to me than the trust, confidence and participation of my friends, subscribers and clients. Your continued patronage is my most treasured asset. That's why I am once again making my New Year's Resolution to continue to strive to exceed your expectations and preserve this most precious of blessings.
So as I wish you the best in the coming year, I also want you to know how much I appreciate you! As a token of my appreciation I would like to urge all of you to go to http://www.drrelax.com/affform.htm for a free, sample set of Personalized Draft Affirmations.
Best wishes for a prosperous and successful New Year in which you will find yourself :
MORE FOCUSED, MORE CALM AND MUCH MORE CONFIDENT
PLAYING MIND GAMES THAT HELP YOU WIN
SELF-DISCIPLINE: HOW TO BUILD OR STRENGTHEN IT
By Gary A. Beale, Ph.D.
After reading the two part article "HOW TO STAY FREE OF UNWANTED POUNDS OVER THE
HOLIDAYS!" published in the December Newsletter, a reader had the following comment:
Hi Doc,
I read your article and it is great though a bit confusing to the average person who is not an experienced body
builder. Lets cut through the chase and the bottom line is discipline. However I understand that during this time
of the year our stomach's and our eyes are stronger than our minds and I say it is OK to indulge a little.
Note, the key word is little not a lot or a big portion of the foods that you know are not good for your body.
How many of us have gone overboard with deserts only to feel bloated uncomfortable and guilty? By having one serving
of lets say cake, a few cookies or a slice of pie should not hurt. The hurt sets in when you have the cake, cookies
and pie all in one evening. I still feel that there is no excuse for not making some time to exercise during these
next few weeks. This is when exercise is most important, not
only for your body to burn calories but also for the mind. I can go on and on regarding this subject but I say
have fun eat some holiday goodies in (moderation) and by all means exercise, walk or do your sit ups and push ups
at home.
Merry Christmas!
In mind body and spirit,
Franko
This response is notable for two reasons, "Franko" is Frank Capallupo. Frank, 52,
has been bodybuilding for over 30 years and retired from competition after winning the Mr. America Masters' Division
title in 1991. You can see what Frank looks like today by clicking here.
Secondly his remarks do, in fact, cut to the bottom line which in my opinion is discipline. Most of us wrestle
with self-discipline from time to time in our efforts to bring out our best. Too many of us rely upon our will
power to maintain our self-discipline. I have found that affirmations help to make the struggle more successful
and in the long run are much more effective than will power alone. At the very least the daily, audible verbalization
of personal affirmations helps to keep us focused on what we must do to reach our goals.
Saying affirmations aloud at least once every day also helps us to meet the challenges we face with a much more
positive attitude. The most effective affirmations are those that are based on our goals and the steps to achieve
those goals. You can find a free and easy resource for the development of your own personal affirmations by going
to http://www.drrelax.com/affform.htm. There you will find a form that will help you set your goals and identify the steps that you must
take to achieve them. When you submit the completed form I will create a set of free, sample, personalized affirmations
for your approval and use. You can also go to http://www.drrelax.com/ezine1.htm#3 for more complete instructions on writing your own affirmations. Either way I am sure that you will
find the daily use of affirmations a strong tool in your efforts to unleash the consistent Peak Performer in you.
Dr
Relax | Free
CDs | Subscribe
| Free Workbook
| Athletes| Attitude
| Relaxation
| Visualization
| Subliminal
| Birthing
| Ordering
|
Alternative Site | Slide
Show | Soccer | Golf
| Skating | Running | Tennis
| Football | Cycling
| Volleyball | Alpine Skiing
| Nordic Skiing | Baseball
| Skydiving | Snowboarding
| Powerlifting | Basketball
| Judo