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26 minutes | Mar 11, 2021
166. The Coaching Crisis and Pandemics: Unintended Consequences
In this episode, we discuss creativity amongst sport coaches or lack thereof.
26 minutes | Mar 2, 2021
165. A New Era...Pandemics, Zoom Fatigue, & Mental Health
In this episode, Sugey Gomez and I discuss: 1. How the COVID-19 pandemic affecting student-athletes? 2. The greatest impacts felt by student-athletes stem from school closures. 3. Being in the house with family members, and not getting to see friends and teammates. Let's face it, teens have different developmental needs than adults. They're at the stage in life when they are very invested in social connections and in separating from their parents. So, COVID-19 social distancing requirements have a different emotional impact on them than on adults. Depending on their age and developmental stage, many teens have had a hard time understanding what the pandemic really means and how it impacts their world. Stay tuned as we dive into this episode. DeShawn Fontleroy
18 minutes | Apr 28, 2020
164. Adapting To Online Learning FT. Sugey Gomez
Adapting To Online Learning Sugey Gomez Discusses: 1. How to stay organized 2. Creating a structure to meet deadlines 3. Knowing when to rest your eyes from the computer screen 4. Her new projects...
24 minutes | Apr 21, 2020
163. Keep Moving Like A Shark For Survival FT. Sugey Gomez
Staying Motivated During The COVID-19 Pandemic Sharks aren't being affected by this and neither should you. Here are some reflections and lessons that you should consider: 1. Keep Moving: Set small daily goals. It is important to recognize that these aren’t normal times, and your productivity is likely not at its peak right now. That’s okay. Setting daily goals can help you to make your day as productive as possible, but be realistic with the goals you set. 2. Carve out time in your day for more work and less bullshit. Work more at night when it's quiet and dark, then spend time relaxing in the morning before jumping into work later on. Get off Netflix and the F'n video game console. 3. Start a new project, invention, or business. Study American History. This country is littered with multimillionaires who came out of the worst of depressions, recessions, and regressions throughout the history of this country.
22 minutes | Mar 30, 2020
162. Understanding Biodiversity In Human Performance: Ft. Damon Fontleroy
As a coach, I'm always looking for an edge to develop my athletes. I get caught up with equipment, new technology, the popular coach's book for the month, etc. But now I'm beginning to look at each athlete that I train different. This leads us to genetics by understanding and respecting all of our historical and ethnic differences. Take a listen as we discuss biodiversity... Human Biodiversity (hbd) is very simply the diversity found among and between human populations that has a biological basis.* Each of us is biologically unique. Our genomes, our phenomes, our patterns of gene expression, our epigenomes, our microbiomes — none of these are ever exactly the same in any two individuals, even identical twins. Yes, you are all special! You’re not even the same person today biologically that you were when you were six — or sixteen (unless you’re still sixteen, of course). Each individual human is biologically diverse when compared to all other humans and even across his or her own lifetime. Human Biodiversity research is conducted in numerous academic disciplines and their subfields such as biology, genetics, medicine, neurology, psychology, and anthropology. HBD research also draws on social, historic, and prehistoric data related to human populations. (there is no separate academic discipline known as “human biodiversity.”)
17 minutes | Feb 17, 2020
161. The Importance Of Having A Mentor - Ft. Sugey Gomez
1. Mentors believe in you, even when you don’t believe in yourself. 2. Supportive relationships are formed. A mentor gives a mentee access to a supportive relationship. A mentor becomes the mentee’s ‘go-to person’ which is someone where he/she can get advice from and assistance into how to deal with situations and how to respond or react. 3. Mentors give objective advice and constructive criticism. They are authentic and objective people. They will tell you straight up if you need to change your attitude or how to deal with situations. With mentors, there are no guessing games or feelings spared, but the criticism and advice are still constructive, tactful and supportive. 4. Mentors help with setting reasonable and reachable goals, creating necessary boundaries and practicing the right disciplines to align your professional and personal growth. 5. Mentors become the mentee’s cheerleader and confidence-booster. They motivate and inspire mentees to go all the way. To never stop trying, and through this, they motivate each of them to focus on developing endurance. 6. Mentors are usually well connected within the arena they operate in. This opens up a lot of networking opportunities for mentees. Mentors usually introduce their mentees and try to assist them in climbing the ladder to success. After all, mentors want to see their mentees succeed. 7. The mentorship becomes mutually beneficial and personally rewarding for both parties. Mentors are proud to be part of the mentees journey and in turn, mentees feel honored and invested in. When you are a mentor it doesn’t mean that there is nothing to be learned from the experience. Mentors also learn from their mentees.
20 minutes | Jan 29, 2020
160. How To Breath To Achieve Optimal Performance
Muscle-To-Mind Relaxation Skills (Circle Breath) Taking slow, deep breaths can help performers/athletes/individuals be able to lessen muscle tension, racing heart rate, or stomach butterflies. There are a number of breathing exercises, but the simplest and most basic one is a Complete Breath (AKA Circle Breath). Basically, a deep breath from inhaling via nose, a slight pause, and then an exhale through the mouth. When a Circle Breath is done right, a person looking will be able to see the shoulders stay relatively still, and stomach go in and out (similar to filling a balloon). Usually, folks will lift and lower their shoulders as they breathe, which actually creates tension. Here's how to have an individual do a correct circle breath. Have a client put one hand on his chest, and one hand on his stomach and see which one raises up and down. When breathing is done correctly, the hand on the stomach should move, while the hand on the chest stays relatively still. As the breath is inhaled, paused, and exhaled, adding counts can be helpful to make sure that the breath is slow, and complete. Example: inhale for 4 seconds, holding for 1, and exhale out for 4. *For another athlete/performer, that may not allow for a complete breath to be taken so customize accordingly.
27 minutes | Jan 23, 2020
159. HABITS: A Design For Doing And Undoing
To master the art of doing, you need to create habits and routines in the brain that are relatively resistant to quitting and paralysis-by-analysis.For the routine to become automatic, we need to design it with such conscious and deliberate precision that it's read made to run on autopilot. Step 1: Learn the pattern, crack the code A. Triggers B. Rituals C. Rewards Step 2. Make watertight rituals The ritual is the sequence of behavior steps you need in order to actually create a habit. You need to know exactly how it unfolds for you, and this takes some self-experimentation. If you're trying to start a new habit, you should design the ritual so it has a good chance of becoming automatic. Step 3. Know the rewards that do and don't work for you For some people, the reward is the driving force behind the habit. If the action you're trying to do isn't pleasurable or enjoyable, we need to find away to make it so. Learn more in this episode...
30 minutes | Jan 13, 2020
158. The Need For Mental Health Services In Sport...
Need for Mental Health Services in Sport 1.Prevalence of clinical issues in sport *Anxiety, depression, eating disorders *Personality challenges/disorders *Issues with identity *Consequences of concussion history 2. How current structure of sport influences the need for services on all levels. *Multi-billion dollar industry *Pressure to succeed + stress *Life demands vs. sport demands 3. Social perspective and expectations of the "athlete" *How can we best service athletes at all levels. *Approaches and best practices *Rise of Clinical Sport Psychology *Clinical training vs. Sports Science vs. Knowledge in Both
42 minutes | Jan 6, 2020
157. Student-Athletes Getting PAID???
In the fall of 2019, the NCAA decided to allow college athletes to earn compensation — but it says it's only starting to work out the details of how that would take place. The organization's board of governors said that it had voted unanimously to permit student-athletes to benefit from the use of their name, image and likeness. "We must embrace change to provide the best possible experience for college athletes," said Michael Drake, the NCAA board chair who is also president of Ohio State University. In a statement, Drake stressed the need for "additional flexibility" in the NCAA's approach. Drake added, "This modernization for the future is a natural extension of the numerous steps NCAA members have taken in recent years to improve support for student-athletes, including full cost of attendance and guaranteed scholarships." SPORTS California Governor Signs Bill Allowing College Athletes To Profit From Endorsements The NCAA, the national governing body for collegiate athletics, said its decision followed input over the past few months from "current and former student-athletes, coaches, presidents, faculty and commissioners across all three divisions.” Notably, the decision follows California's adoption of a law that bans schools in the state from preventing student-athletes from accepting compensation from advertisers and allows them to hire agents. Gov. Gavin Newsom signed the legislation late last month, calling it the "beginning of a national movement.” Indeed, it did spark a trend. Politicians in Illinois, New York, Florida and other states have introduced bills allowing endorsement deals for college athletes. And days after the California bill was signed, national politicians signaled they would push for something similar in Congress. Amid this groundswell of political support for paying college athletes, the NCAA has quickly eased its public resistance to the idea. After initially pushing back hard on California's measure, the NCAA has recently been taking a more conciliatory tone, suggesting it would "move forward with ongoing efforts to make adjustments" to the organization's practices. The NCAA has reported annual revenues topping $1 billion, largely on the strength of TV rights and marketing fees connected with its most prominent sports and events, such as the highly lucrative Division 1 men's basketball tournament. And though the organization long argued that it was converting those revenues into scholarships and other opportunities for students, that line had lately attracted prominent skeptics — such as NFL cornerback Richard Sherman and NBA superstar LeBron James.
32 minutes | Dec 30, 2019
156. The Female Presence In Sports - Angela R. Lewis
In this episode, Angela R. Lewis discusses The Female Presence In Sports College Recruiting Process Distractions Time Management Angela has traveled the country giving presentations at colleges, universities, k-12 schools and conferences. Given Angela’s global experiences she offers insightful keynotes addresses, workshops, panel discussions and seminars. She has also served as a consultant for various educational institutions regarding community development. Partial List of Past Events Include: I Define Me Girls Summit Florida State University Athletics St. Louis University University of Missouri St. Louis Riverview Gardens High School National Youth Summit on Justice, Education and Economics
25 minutes | Nov 26, 2019
155. The Secret Is Doing... ft Sugey Gomez
SETTING GOALS IS NOT YOUR PROBLEM THE SECRET IS DOING Do. Or do not. There is no try. - YODA, THE EMPIRE STRIKES BACK It turns out that "JUST DO IT" is pretty shitty advice. It might make for a good marketing tag line and it's certainly one of the most commonly shrieked instructions from exasperated coaches, parents, and teachers, but the scientific reality is that this call to action is almost always ineffective. In fact, some evidence suggests that it can actually undermine motivation, confidence, and enjoyment. The sentiment behind just do it is perfectly well intentioned - stop overthinking it, stop talking about it, stop procrastinating, and stop forcing me to keep asking you to take action. We must turn our thoughts, ideas, and goals into action. A goal: An aim or action usually with a specific time limit. So having a specific timeline is important for goal setting. SMART goal (Specific, Measureable, Achievable/Adjustable, Realistic, Time (time-dependent)) Why athletes benefit from setting goals: Increase performance – goals give focus and directs efforts. Performance can increase when goals have been set Increase positive thoughts – athlete sees himself make progress towards a goal, he/she is likey to have positive reactions Increase confidence – as challenging and realistic goals are completed, helps create stronger beliefs that the athlete/performer can cont to move forward Types of goals in sport psychology: Outcome goals: goals related to the desired result of a competition (i.e., winning the game) Athlete has not control over this Performance goal: refers to athletes performance in relation to previous performance (i.e., improving free-throw shot from 70% to 80%Athlete has more so control over this Process goals: how an athlete performs a particular skill. These goals usually focus on practice or training (i.e., a batter keeping his eye on the ball) Under athletes control So basically it’s important for athletes to essentially focus on process and performance goals because these are under their control. Ultimately focusing on these goals gets them to the outcome goal. -- The brave athlete Saying just do it is pretty silly advice or as the Brave Athlete books states, in ch. 4 “Setting goals is not your problem,” it’s pretty shitty advice. The just do it can be a challenge and can undermine motivation. Most things in life, it’s easy to know what to do but to actually do it is the hard part! The best way to mobilize the what, how, and do is goal setting! Most folks have an understanding of the important of goal setting – given that we are all human and carry a brain we are wired to be goal oriented. For example, our brain naturally gives us basic goals to accomplish like stay alive, eat, sleep. References Cheadle, C. (2017). Week 4 goal setting [PowerPoint slides]. Retrieved from Lecture Notes Online Website: https://www.nu.blackboard.com/ Marshall, J. S., & Paterson, L. (2017). The Brave Athlete: Calm the f*ck down and rise to the occasion. Boulder, CO: Velopress.
26 minutes | Oct 31, 2019
154. Building Confidence & Self-Belief
I DON'T THINK I CAN Building Confidence & Self-Belief Whether you think you can, or you think you can't - you're right. Henry Ford Self-confidence is the psychological wonder drug! Everything improves when an athlete's confidence is high. Athletes with high confidence feel less anxious, relish adversity, set higher goals, try harder, tolerate more exertional pain, feel more in control, are more optimistic and enthusiastic, and do better under pressure. They also give less of a $#!+ when things don't go according to plan. And these are just outcomes that have been studied extensively. KEY TERMS: Self-Confidence - A feeling of trust in one's abilities, qualities, and judgement. Self-Esteem - Confidence in one's own worth or abilities; self respect Self-Efficacy - Refers to an individual's confidence in in their ability to complete a task of achieve a goal. Self-Worth - is based on deeply held feelings about your true value & worth as a person. What's the single-most -important psychological skill for an athlete to possess? It isn't motivation, tenacity, optimism, concentration, or attitude - it's SELF-CONFIDENCE, the belief that you can succeed.
23 minutes | Oct 17, 2019
153. When Life Sucks...(You Need To harden The F*CK Up)
YOU NEED TO HARDEN THE F*CK UP Learn To Embrace Life When It Sucks Alaskans might have 50 words for snow, but athletes have 51 words for suffering. One thing that sets most athletes apart from others is that their success depends in large part on their ability to tolerate exertional discomfort. Its a fancy way of describing the personal suffering that comes from increasing practice, training, or exercise intensity. The harder you push, the more it hurts. All other factors being equal, the one who can suffer the most will rise through the ranks of competition. If you're new to athletics, you need to learn the difference between pain and suffering. Stay tuned as we explain both.
26 minutes | Oct 8, 2019
152. How To Suffer (Resisting The Urge To Quit)
Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, success achieved. - Helen Keller RESISTING THE URGE TO QUIT We've all been there. You've started a new training routine, joined a new team, learned a new position, or just something that is uncharted and challenging. Buoyed by adrenaline, motivation, and pride, everything seems to be going fine; perhaps you're even enjoying things. And then without much warning, things start heading south. The discomfort feels worse than normal, or perhaps the motivation to keep getting up early begins to wane. For some, it's the just the boredom of doing the same thing over and over again. Perhaps you don't actually stop but you mentally throw in the towel. You ease up or let the other athlete next to you win the sprints in team conditioning. It feels to hard to stay with him. You go into coast mode, even though you've got more in the tank. before long you just want it all to stop. The argument in your head gets louder and louder as parts of your brain frantically try to cut deals with other parts of your brain to avoid bailing or permitting your body to ease up or come to a grinding halt. Stay tuned as we provide solutions and fixes on "resisting the urge to quit."
82 minutes | Sep 18, 2019
151. Losing Family To Suicide | Mental Health
Trigger warning: This story explores suicide, including the details of how the author’s mother took her own life. If you are at risk, please stop here and contact the National Suicide Prevention Lifeline for support. 800-273-8255 Many people may not show any signs of intent to harm themselves before doing so, but some actions can be a sign that a person needs help. People in crisis may show behaviors that indicate a risk of self-harm. The following can all be warning signs: Appearing sad or depressed most of the time Hopelessness; feeling like there’s no way out Anxiety, agitation, sleeplessness, or mood swings Feeling as if there is no reason to live Feeling excessive guilt, shame, or sense of failure Rage or anger Engaging in risky activities without thinking Losing interest in hobbies, work, or school Increasing alcohol or drug misuse Neglecting personal welfare; a deteriorating physical appearance Withdrawing from family and friends Showing violent behavior, like punching a hole in the wall or getting into fights Giving away prized possessions Getting affairs in order, tying up loose ends, or writing a will The following signs require immediate attention: Thinking about hurting or killing yourself Looking for ways to kill yourself Talking about death, dying, or suicide Self-destructive behavior such as drug abuse, weapons, etc.
7 minutes | Sep 10, 2019
150. How To Overcome Temporary Setbacks
IF YOU DON’T LIKE THE OUTCOMES YOU ARE CURRENTLY GETTING, THERE ARE TWO BASIC CHOICES YOU CAN MAKE. 1. You can blame the event (E) for your lack of results (O). In other words, you can blame the referee, the weather, a teammate, your parents, the coaching staff, racism, gender bias, the lack of support, the political climate, the system, and so on. If you’re a golfer, you’ve probably even blamed your clubs and the course MAKE THE MOST OF SETBACKS E (event) + R (response) = O (outcome) The basic idea is that every outcome you experience in life (whether it is success or failure, wealth or poverty, health or illness, intimacy or estrangement, joy or frustration) is the result of how you have responded to an earlier event or events in your life. No doubt all these factors do exist, but if they were the deciding factor, nobody would ever succeed. Lots of people overcome these so-called limiting factors, so it can’t be the limiting factors that limit you. It is not the external conditions and circumstances that stop you –it is you! We stop ourselves! We think limiting thoughts and engage in self-defeating behaviors. We defend our destructive habits (such as drinking and recreational drugs) with indefensible logic. We ignore useful feedback, fail to continuously educate ourselves and learn new skills, waste time on trivial aspects of our lives, engage in idle gossip, eat unhealthy food, fail to train, fail to study, avoid necessary conflict, fail to tell the truth-- -and then wonder why our lives don’t work. But this, by the way, is what most people do. They place the blame for everything that isn’t the way they want it on outside events and circumstances. They have an excuse for everything. 2. You can instead simply change your responses (R) to the events (E) ---the way things are ---until you get the outcomes (O) you want. You can change your thinking, change your communication, change the pictures you hold in your head (your images of yourself and the world) ---and you can change your behavior---the things you do. This is all you really have control over anyway. Unfortunately, most of us are so run by our habits that we never change our behavior. We get stuck in our conditioned responses. We are a bundle of conditioned reflexes that operate outside of our control. You have to regain control of your thoughts, your images, your dreams and daydreams, and your behavior. Everything you think, say, and do needs to become intentional and aligned with your purpose, your values, and your goals.
22 minutes | Sep 2, 2019
149. How To Develop Confidence...
Confidence in Sports Confidence defined: Believing that you can successfully perform a desired behavior or act. For example: “I have confidence to perform that jump shot.”Confidence actually has a direct correlation/link to success, but not saying they cause one another – instead there is a relationship between the two. Another definition of confidence: A person’s belief that they can do whatever it takes to be successful In their sport (Williams & Krane, 2014, p. 275) Confident athletes and even any performer believes in themselves, their ability to handle tasks and challenges – often you can see their confidence by the way they walk, their demeanor or body language. Building confidence: How? Before we begin on the how… confidence does not happen by chance instead athlete/performer/individual goes through a process at which athlete must commit and persist. Goals, strategies, and focus needs to be set, but first an athlete needs to choose confidence. Also take advantage of mental skills like goal setting, positive self-talk and imagery to name a few. Basically, fostering confidence should be a goal or focus. Strategies to build confidence: 1. Preparation 2. Recognizing athletes strengths 3. Seeing confidence modeled 4. Self-talk 5. High light video’s 6. Highlight list 7. Wins, but also things they learned in the win Moments they are proud of, qualities they possess... AFFIRMATIONS: “statements that reflect positive attitudes or thoughts about themselves” (Williams & Krane, 2014, p. 295) – this helps foster confidence and create strong positive beliefs about themselves. Example: I am strong; I am ready; I perform well under pressure. References William, J. & Krane, V. (2014). Applied sport psychology: Personal growth to peak performance (7th ed.). Boston, MA: McGraw-Hill Education.
20 minutes | Aug 26, 2019
148. The Problem With Relationships
Relationships never get tested until they get tested. People are of infinite complexity and you can spend a lifetime watching them without ever fully understanding them. So it is all the more important, then, to begin your education now. In doing so you must also keep one principle in mind: Never discriminate as to whom you study and whom you trust. Never trust anyone completely and study everyone, including friends and loved ones. How can we better prepare for the dark side of others. We must first look within and better understand our own troubling emotions. What if we could understand why we are so compelled to desire what other people have, or to identify so strongly with a group that we feel contempt for those on the outside? What if we could find out what causes us to lie about who we are, or to inadvertently push people away. HOME WORK: Define Hindsight Define Insight Define Foresight
12 minutes | Aug 19, 2019
147. Football Psychology - How To Attain The Mental Edge
Mental toughness is… …when you, your body, the competition, nature, or the environment has the best of you so that you’re physically tapped out and need to figure out how to pull something out of yourself… not in a robotic way—in a way that’s mentally aware and engaged. It’s not just the ability to keep moving but to keep doing it in a way that’s engaged and competitive in the environment you’re in, whether that’s competing against the clock or other human beings. It’s easy when you feel good physically. It’s when that physicality leaves you. Why you’re stronger than you think you are... What you’re physically capable of in athletic environment is more determined by your mental strength than your physical capabilities… your body can go beyond what your physical perceptions of tiredness or fatigue are. Your brain will be telling you “You’re tired. Stop.” It’s trying to stop you from killing yourself. The mental limitations kick in before the physical limitations. On training for mental toughness Visualization is a piece of the training that is incredibly important. You don’t have to do anything physically—you can be meditating or walking, anything where you’re in your mind, playing it out in advance. You’re imagining the start, the route, the competition, those points that your body is saying, ”stop,” or that you’re suffering. You’re mentally training yourself to push through those barriers.
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