Stop Thinking...Negatively

If I have learned one thing in my years of experience of being a trainer and coach, it is that mentality is everything when it comes to reaching true potential in fitness and sport, or anything in that matter. 

Recently, I blogged about a personal experience that I had with false perception of my ability and my actually ability.  A negative mentality almost caused me to give up and not believe in myself.  I was able to overcome this self-doubt by using thought stopping and centering.

I will try not to get to deep into the sport psychology of it all, but thought stopping and centering are two strategies used in attention control training (ACT) that assist in managing states of arousal.  ACT is designed to keep an athlete from falling into a trap of self-doubt and anxiety.  It helps to teach the athlete how to eliminate negative thoughts during performance.  In the book Sport Psychology: Concepts and Application, author Richard Cox stated that it is "critically important that the athlete learn to use attention to stop negative thoughts and to focus on positive thoughts" (2007).

I find that I, regularly, have to check myself to stay positive during workouts.  I know I'm not exaggerating when I say that I hear negative talk WAY TOO MUCH!  It's time to turn that frown upside down folks!

That is why I am going to give away a few pointers about thought stopping and centering right now.  Before I go on, understand that I did not make this up.  I am not trying to reinvent the wheel and I am not telling you anything that you can't research on your own.  What I want to do is give you some SIMPLE tips and about how to control your brain, because I truly believe that if you can change your thinking you can change your life (and kick ass at training too).  It is my professional opinion and belief that it's imperative that athletes approach every sport situation with a positive attitude and confidence in order to be successful.

First of all, what is thought stopping and centering?  Cox defines thought stopping as the process of stopping a negative thought and replacing it with a positive one. We can only give our full attention to one task at a time.  In this concept it is basically swapping the negative thought for a positive one.  When a positive thought takes over, the process of centering can takes place.  Centering involves directing one's thoughts internally (2007).  It is during this internal process of centering that an athlete makes the decision to adjust his or her state of arousal and attention.  Centering is as simple as taking a deep breath or focusing on a new external object in order to shift gears. 

There are four basic steps that you can use for thought stopping and centering:

1. Replace any negative thought that comes into your mind with a positive thought.
2. Center your attention internally while making small changes in your arousal.
3. Narrowly focus your attention externally on a task-relevant cue associated with proper form.
4. Attempt and execute the sport task ASAP once you feel a sense of attentional control.

Here's an example.

You walk into the gym and on the whiteboard  is one movement that you dread!  You know the one, it makes your heart race just thinking about it and sends your imagination into a tale spin.  For some people it's running a mile, for others it could be deadlifts, double unders, or box jumps.  Before you got to the box you were in a great mood and excited to workout, but now negative thoughts are coming out of the wood works.  All of the sudden your mind is thinking things like "I hate box jumps, I just can't jump on that thing" or "I'm horrible at deadlifts, I'm going to hurt myself" or what about "I suck at running, I'm going to be dead last on the board today."

Here is how you can apply these steps to help alleviate anxiety and toxic thoughts.  I will use the example of the deadlift, but feel free to tailor this for your own purposes.

1. Replace any negative thought with a positive thought-  Change the thought "I'm horrible at deadlifts, I'm going to hurt myself" to "Screw that! I'm stronger today than I was yesterday.  I'm going to kill this workout." 
2. Center your attention Internally- Take a few deep breaths, Make up a cue word or phrase that will change your focus like "Go!" "Calm down" "I'm strong!"
3. Narrowly focus your attention externally on a task-relevant cue associated with proper-  form- Think "keeping a tight flat back, weight in your heels, eyes on the horizon, now stand it up."
4. Attempt and execute the sport task ASAP once you feel attentional control- Once your attention has shifted and your thoughts are positive, attempt the skill immediately. 

Obviously, learning how to use thought stopping and centering effectively takes practice much like learning how to do double unders.  The vital point to learn here is that negative thoughts CAN be stopped, and by using the process of centering, our attention and thoughts can be controlled.  By using ACT it is possible to block out unwanted negative thoughts that can penetrate and pollute our minds causing self-doubt and anxiety.

Let's face it, our fun isn't always fun.  BUT that is no reason to be negative.  Maybe this can help you to move one step closer to defeating your fears and/or reaching your goals.

"Whether you think you can or whether you think you can't, you're right."   
~ Henry Ford 

References:

Cox, R. H.  (2007).  Sport Psychology: concepts and applications.  New York: McGraw-Hill.

  

How I Learned To Own The Barbell

Today I feel like sharing.

Anyone that knows me, knows that I underwent shoulder surgery June of 2011.  They also know that I worked extremely hard to rehabilitate my shoulder in order to recover 100 percent.  It has been 19 months, and I am actually stronger now than I have ever been. 

What most people don't know, is how terrified I was to lift heavy again.  When I say terrified, I mean I would literally have panic attacks thinking about it.  In my mind I would say things like "I can't do that" or "my shoulder's not ready for that kind of weight" or "Brittney, don't be a dumbass trying to be a badass!"  Like I said, I was a little petrified.  But then I had what Oprah calls an "Ah Ha moment."  

During my recovery, I would train in private a lot because I didn't want people to see me struggle.  One night last March, I decided to go into CrossFit York late at night to work on cleans alone.  At that point in my recovery, I started to feel very strong and confident that my hard work was paying off.  I wanted to test it.  Leading up to that day, I was only cleaning 65 pounds because it felt safe.   

As I warmed up, I started to get nervous.  I knew that I needed to test my abilities and find out if my rehab work actually held up to a challenge.  I started with an empty barbell and cleaned sets of 3.  With each set I would add five pounds.  65 pounds went up with ease.  My hips were explosive and my shoulder didn't feel any pain or discomfort.  I added more weight.  Again, it felt great.  As the weight continued to climb, so did my confidence and for a moment the "old" Brittney was back.  I was fearless and confident.  I was fired up! Excited!  But then the barbell was at 95 pounds and something happened.  The emotions that I was filled with disappeared. 

My mind was now filled with anxiety and fear.  Many defeating thoughts were going through my mind and my head was spinning with emotion.

I put my hands on the bar, but nothing happened.  I didn't even attempt to pull.  This is no exaggeration when I tell you for the next 30 minutes I paced around the gym bubbling with anger and frustration.  I was angry because I was scared to try, and I was frustrated because I didn't understand why I was feeling like that.  I continued to pace and curse myself and the barbell until finally I yelled out loud, "Brittney! Stop fucking around and pick up the damn barbell already!  You're either going to succeed or fail, so just fucking try!"

Don't you know that once I decided to do it, the barbell went up with ease.  Seriously.  I was so taken aback that I did five more cleans at 95 pounds just to make sure it wasn't some kind of fluke.  Nope.  It was happening.  As a matter of fact, I hit a clean at 120 pounds that night.  I exceeded my expectation by 25 pounds.  Crazy. 

When I was finished, I started to laugh hysterically.  I was laughing at the fact that I COULD in fact lift a 95 pound bar.  It was my mind that was telling me that I couldn't.  It was a false perception.
     
Here's what I decided that night. Once I make the decision to put my hands on the barbell, I OWN IT!  I will have complete confidence in what I'm doing.  At that moment, I am going to do what I set out to do.  There is absolutely no doubt in my mind.  I will not think about anything other than the barbell and the movement that I'm attempting.  I will not think about my shoulder.  I will not think about the bad day that I am having.  I will not think about what other people are doing.  I will not even think about my last failed attempt.  I will only think about what I am going to do, not what I don't want to do.  I will ONLY think about picking the barbell up!  If it goes up, cool.  If it doesn't, there is always next time.  The outcome will not affect my confidence.  The only thing that can affect my confidence is the way that I think.

There are always going to be situations in life that we don't feel comfortable with.  In life, certain challenges will be presented that will question our abilities and confidence.  Just because the thought of something fills us with anxiety or doubt doesn't mean that we don't possess the ability to succeed.  It surely does not mean that we shouldn't try.  If I had let my fears and doubts conquer me that night and never attempted to pick up that 95 pound barbell, I would have never known that I was capable of so much more.  I laugh just thinking about that now.

Maybe there is something that is holding you back and you're scared to try.  What if you are letting fear or doubt get in the way of your true physical ability just like I did?  Learn from my experience.  Own the barbell before the barbell owns you!  

"You can't speak defeat and expect the have victory." ~Joel Osteen 

100% of the Time

I have a mantra that I’m going to share with you.  “Give 100%, 100% of the time.” I believe that potential cannot be realized if it is not acted upon.  This is a constant reminder to me that in order to reach my goals and dreams I must give all that I have.  

Lately I’ve been asking myself a lot of questions.  I have re-evaluated my goals and my dreams.  I have questioned if the path that I’m on is the path that I have envisioned for myself.  As you can see, I check myself often.  I just want the best for myself.

I guess you can say that I’m hard on myself.  But to the people that really know me, this is how I have always been and how I will always be.  I demand the best effort out of me, especially when it comes to athletic endeavors.  I strive for excellence everyday.  I don’t like to settle, for anything.  I’m not scared to change if it means that I will get better.  I don’t give a shit if people talk about me or make fun of my efforts.  They don’t walk in my shoes and they have no idea about my life experiences and how hard I have worked to get to where I am.

Some days are harder than others.  Life is forever changing.  We experience ups and downs, peaks and valleys, highs and lows…should I go on?  Here’s the thing, we have to ask ourselves what we really want out of life.  Once you have found the answer, you must commit to your goals and give all that you have to obtain that goal!

Now, some people may tell you that it’s OK if you don’t reach your dreams.  Friends and family may tell you that it’s OK that you didn’t reach the goals that you set out for yourself.  There are some really kind hearted people out there that don’t want you to get down on yourself or feel sad, so they will give you words of comfort as to why it’s OK to be, OK.  

I am not one of those people.  Ok doesn’t sit well with me.  I want to be the best I can be.  I want to be better than I was yesterday.  Heck, I want to be better than I was 5 minutes ago.

Let me put it this way.  Would you settle for a C in school when you are more than capable of making an A?  I didn’t’ think so.  So when talking about health, fitness and sport performance, why would you settle for second fiddle when you deserve the best?

Don’t get me wrong.  I never want anyone to feel bad about themselves.  Never.  I am constantly trying to give positive energy and motivate those around me, but I am NOT a fan of mediocre efforts.  To me it’s very black and white.  You either give everything or you don’t. 

If you do give it all and don’t accomplish your goals, you can still feel good about yourself.  You can sleep well at night knowing that you gave every ounce of yourself.  More than likely, you became a better person and you've probably learned very valuable lessons along the way.  

On the other hand, If you did not give it your all, you have absolutely no right (in my opinion) to get upset with the outcome.  That may sound harsh.  That may sound mean.  Hell, that may even sound heartless.  But regardless of what you think of my opinion, it’s true.   

Going back to my school analogy, don’t get pissed if you fail a class when you didn’t even bother to study for the test.  Good things happen to those who commit to a goal and then work hard to achieve it.  Don't expect handouts. 

Moving into a 2013, I challenge each of you to make a goal for yourself that you are committed to.  I’m not talking about a New Year Resolution that you will forget about in two weeks.  No, I’m talking about choosing and committing to a goal that excites you.  Pick something that gives you butterflies just to think about.  Challenge yourself to chase something that you’ve always wanted, but scares the crap out of you.  Because if it makes you nervous, it's probably worth fighting for.  Once you decide upon a goal, have complete conviction and give 100% to obtain what you desire.  

Be on the lookout for future posts on goal setting and how to eliminate distractions.        

                  

Jackie Fullam: MissFit of the Month

One week following her first-place finish at the 2012 Mid-Atlantic Hopper, Jackie turned to me nearly in tears as we sat alone in the gym after a WOD and told me, “I feel as though I didn’t deserve to win.  I don’t know why I’m, I’m.”  I finished her thought; ”what, you don’t know why you’re good?” 

I told her she shouldn’t feel bad about the gift she has, and it’s OK to feel happy.  But she was trying to tell me something.  I wouldn’t understand until month’s later when I interviewed her to be MissFit of the month what she was trying to say.  Truth be told, I have been so busy lately that she had to remind me; she had something she wanted to get off her chest.

Before I move on, let me give you the back story about Jackie. 

I am actually one of her coaches at CrossFit York in Pennsylvania.  I cannot put into words how incredibly proud I am of her.  The fact is I love her!  She is one of the sweetest and most genuine people I know.  If you met Jackie, you could not help but like her.  And if you ever witnessed this 47- year- old mother of three, workout you would understand why I call her Juicy J: aka Ms. Bad Ass. 

Jackie started CrossFitting in 2008 because of a recommendation from a co-worker.  Her regular routine of 20 to 30 minutes of cardio and 30 minutes of doing machine circuits three times a week had grown monotonous and Jackie was ready for a change.  To give you an idea of how “in shape” Jackie was prior to starting CrossFit, she could do 13 unassisted stability ball sit-ups, UNBROKEN!

Today, she can do 25 pull-ups consecutive kipping pull-ups, deadlift 245 ib., clean and jerk about 125 lb., and bench press her body weight of 125lb.  By the way, she can do muscle-ups. 

Here, let me impress you some more.  In 2010, Jackie finished third-to-last in the Mid-Atlantic Hopper at CrossFit BWI, but came back in 2011 to finish 2^nd in the Master’s Division.  Wait there’s more.  She easily swept the competition in 2012, taking first place in her division.  Still not impressed?  She gave her winnings of $300 to the charity Fight for Mike without blinking an eye.

So now that you have an idea about Jackie, I think it’s time to share her message.    

We met for coffee, to chat it up.  After about 30 minutes of answering the questions I had prepared for her, Jackie turned to me and said “I want to tell you the thing I wanted to get off my chest, is that OK?” 

Me: Let it out!

Jackie:  I’m kind of nervous, but here goes.  My dad molested me throughout my childhood.  He actually went to prison for nine years because he did it to other girls, too.  I have been living with this guilt my whole life.  No one really knows this.  I’ve been holding it in and I just feel like I want to set it free!  When something good happens, I almost feel like I don’t deserve it and when things go right, it feels like luck.  For so long, I’ve been afraid to take control of my life.  But lately, since I have been doing so well at CrossFit, I feel responsible.  I feel like I need to take control.  I feel like I owe it to others to share my story because maybe it will help someone to be brave or strong during their troubles.  I’m tired of holding it in.  I’m not telling you this for pity or sympathy.  I don’t want any pity.  I don’t want people to feel bad for me.  I just want people to know that getting through hard times is possible no matter what.  So many people complain, but everyone has problems.  Everyone.  You have to let go of the past and step into who you are and just live.  

Me:  This is what you were trying to tell me at the gym isn’t it?

Jackie:  Yes!  I just didn’t know how.  I was scared.  But fuck it.  The truth needs to come out.  Maybe it will help someone.  That’s why I CrossFit.  I was kind of embarrassed about being good at something, but I’m thinking that if I can inspire someone. If by watching me, another woman is motivated to be better then it’s all worth it.  The same goes for my past.  If by me admitting to my past gives another woman or girl strength and hope then let it be.  I never expressed myself when I was a little girl because I didn’t want anyone to know about my life.  So I just kept quiet.  There is a lot of shame involved in being a victim.  The truth is; it’s his shame.  I know that now, but as a kid I felt ashamed and embarrassed.  But that is my past.   I feel I owe it to others to speak up now.  It’s time.  That’s why I like CrossFit, I can be myself and leave it at the gym.  That’s why I never complain when I see the workout on the board.  I think there are worse things out there.  No matter how hard the workout is, I think, “I can get through this workout.”  When I finish, I feel good about myself.

Me:  Jackie, I have no words.  I don’t know what to say.  Thank you so much for trusting me with this and sharing.  You’re an amazing woman.

Jackie:  I feel so good about telling you this.  I’ve wanted to tell you for a very long time.  I thought I was going to cry, but I didn’t.  I feel free right now.  This is great.  Thank you!  I feel like I should have said something sooner, like a long time ago.  But it is what it is.

Me:  I have one more question for you: Why are you a MissFit? 

Jackie:  Because I’m a bad-ass.  Just kidding.  To be honest, I don’t know.  I just know that I want to continue to be better in all that I do.  I feel kind of responsible now that I won the Hopper.  I just want to help people.  I guess that’s why I’m MissFit.

After hearing about Jackie’s experience first-hand, I am in awe of her as a woman, as a person.  Our conversation has been heavy on my mind for weeks.  I didn’t know how to present this, because I didn’t want to screw it up.  But now I’m following Jackie’s lead, I’m just going to put this out there.

Sometimes in life, we are forced to do things we have no control over.  We are put through experiences we don’t deserve or understand. Ultimately, we are in control of how we handle the shit that life throws at us.  We have to decide how we are going to live.  Do we live with constant guilt and pain when something bad happens to us or do we try to find light out of the darkness?

Jackie has decided to be a beacon of light.  She has decided to be a champion.  She has decided to take control, and turn the rough waters into a sea of calm. 

Jackie has reinforced my personal belief that by sharing our experiences, we can give others strength.  We must share the lessons we have learned to help inspire others- to motivate them to change their lives, to better their lives.  Thank you, Jackie.  I’m so proud of you.  You truly are a MissFit- a bad-ass MissFit. 

Are you or someone you know a MissFit?  Share your story.  E-mail me at L.brittneyrussell@gmail.com.