• YOUR PERFORMING EDGE: TOP 10 TRAINING TIPS
    Excerpt from the book Your Performing Edge
    JoAnn Dahlkoetter, Ph.D.
    http://www.YourPerformingEdge.com

    Joann is a frequent clinic speaker at the CIM Sports and Fitness
    Expo. Here are some excellent tips from her to assist you with your
    CIM training.

    POWER IMAGERY: Visualization is not something you do only in the quiet of
    your bedroom. Use your mental images throughout your workout to create
    feelings of speed and power. (e.g., When you come to an unexpected hill
    visualize a magnet pulling you effortlessly to the top).
    POSITIVE ATTITUDE: Use everything in your workout to your advantage. For
    example, if another athlete passes you, tuck in behind and go with his or
    her energy for as long as possible. You may catch a "second wind" and be
    carried on to a new personal record.
    MINDFULNESS:     Practice being in the present moment. Remind yourself to stay
    in the here and now. Let past and future events fade into the background.
    SHORT-TERM GOALS: Focus on your immediate target. Break your training down
    into small, manageable pieces and begin to focus only on the first portion,
    not the entire workout (e.g., Say to yourself: "I'm just relaxing and
    getting my rhythm during the first mile").
    ASSOCIATION: Pay close attention to your tension level and training form. Do
    a body scan while working out and relax your tight muscles frequently. Ask
    yourself: "Are my shoulders and neck relaxed; how does this pace feel; how
    much energy is left in my legs?"
    PAIN MANAGEMENT: If you have "good pain" that is not seriously damaging your
    body, just shift attention to your breathing or cadence of movement, and let
    the discomfort fade into the background. You can also use the pain as
    feedback. Register it not as pain but as effort level. Say: "Now I know
    exactly how hard I'm working. I know how this pace feels. My body is doing
    what it should be doing."
    PROCESS NOT OUTCOME: Look only at what you need to do right now (e.g., pace,
    breathing, concentration); your final time, place, or score will take care
    of itself.
    FOCUSED ATTENTION: Be aware of distractions. Breathe out unwanted thoughts
    with your next exhale and re-focus your attention instantly on what is
    important.
    AFFIRMATIONS: Make positive self-statements continually. Negative thinking
    is quite common; everyone has an inner critic. Become aware of these
    thoughts early on. Don't fight with them; simply acknowledge their presence,
    and then substitute a positive affirmation. (e.g., When you're thinking:
    "This hurts too much, I want to lie down and die"; say to yourself: "This
    feeling is connected with going faster and doing my absolute best").
    ENJOYMENT: Celebrate your fitness and strength. When the competition
    arrives, let your body do what you've trained it to do. Remember that your
    goals are realistic. All you need to do is perform up to your capabilities.

    JoAnn Dahlkoetter, Ph.D., best-selling author of YOUR PERFORMING EDGE, is an
    internationally recognized sports psychologist, past winner of the San
    Francisco Marathon and 2nd in the Hawaii Ironman Triathlon. For a FREE
    NEWSLETTER with valuable TRAINING TIPS and articles and autographed book,
    visit http://www.YourPerformingEdge.com. Dr. Dahlkoetter provides coaching
    by phone for optimal mind-body performance. Email:
    joann@YourPerformingEdge.com or call 650- 654-5500.


    JoAnn Dahlkoetter, Ph.D. (650) 654-5500
    3341 Brittan Ave., Suite #10
    San Carlos, CA 94070-3435
    Email: joann@sports-psych.com
    Website: www.sports-psych.com.