Allyson Felix and 3 Lessons on Leadership

One of the things that has been overlooked is Allyson Felix’s phenomenal example of leadership that was showed during the prelims of the Women’s 4x100m relay. What she should be remembered for in this meet was not win from Lane 1 in the finals, nor running the second fastest time in history [which was actually a Lane 1 World Record for the Women’s Relay], and not just beating Jamaica, who had 2 Olympic 100m Gold Medalists on its team, but for showing that in the face of adversity, having a great leader is the difference between winning a Gold Medal and going home with nothing.

Now, let’s remember – Felix had a bad meet going into the prelim of the 4x100 – so one can imagine where her head was after that baton was dropped. However, when the worst scenario for the U.S. relay team presented itself, it was the leadership that Felix showed that got that team to finish the race, which then lead to the sequence of events that ended in a Gold Medal. Let’s talk about the three leadership characteristics that she showed during that moment they dropped the baton in the prelim:

#1 – She showed AWARENESS

As the baton was dropped and all hopes seemed to be lost for the relay team, it was Felix, the person whose lane was impeded by the Brazilian runner, who told her teammate to pick up the stick and keep running, knowing that if they crossed the line, they could file a protest and have a chance of moving on to the final. Was she upset, yes. Could she have wallowed in her bad luck, yes [more on why she didn’t do that later]. But she understood her priority at that moment, which was keeping the stick moving so they had a chance to advance.

This is what great leaders do: they are aware of the situation. They are not thinking about the glory of the potential end result or are devastated when big mistakes take place. Felix understood that when competing, she need to be aware of the environment, her emotions, and her reactions can dictate the outcome of her and her team’s performance. And with this heightened state of awareness, it allowed her to react quickly, intelligently, and productively, so her team could have a chance to move to the next round. With our that awareness, they are probably out of the meet.

#2 – She RE-FOCUSED

One of the interesting things that you learn from about studying elite athletes, is that it’s not their ability to focus that is strong, but their ability to re-focus that sets themselves apart from average competitors. Again, this all begins with having an awareness of what is happening and learning how to react accordingly. Focusing is a decision that, when acted upon, can bring yourself and your teammates back into contention of a competition – just as Felix did. In order to re-focus, you must go through these steps:

1.       Focus on a goal/task

2.       Have that task disrupted

3.       Being aware of yourself & the environment

4.       Move your attention back to the primary goal/task [This is re-focusing]

Felix went through each of these steps during the 12 seconds her baton exchange failed, her teammate picking it up off the ground, and runs to the next exchange zone. She was focused on the task at hand by being in the correct position when it was time to hand off [but that goal [or task] was interrupted by an impediment of her lane by another athlete and the handoff failing]. She then, although frustrated, had the awareness enough to realize that if they team finished, they could file a protest. She then instructed her teammate to grab the baton and keep running so they would have a chance to advance.

Right in that instance, she made the decision to re-focus. She should have made the decision to not communicate with her teammate, put her head down, and end the race right there. But she didn’t. She did what the elite, high achieving performers do: she re-focused on the task and acted in the best manner that would help her and her team.   

#3 – She DID NOT FEEL SORRY FOR HERSELF

As I mentioned at the beginning of this piece, before the relay prelim began, Felix had not had a very good meet. She was favored to win the Women’s 400m, but ended up finishing second in what many believe will be her last individual event at an Olympic Games. After the race she was clearly upset, with many commentators saying that without out a doubt, her 400m result will have a negative effect on her relay performance(s) [as she along with the already completed 4x100, is scheduled to run in the Women’s 4x400m Relay Final Tonight]. I have to admit, I was curious to see if what how this was going affect her as well. But I should have remembered: Felix is an elite, high achieving, performance master. Meaning that if something goes wrong yes, she is aware.

Yes, she can re-focus. However, the thing that may be the most important skill of a leader is that she does not feel sorry for herself. You did not she her rip the bib off her jersey and throw it to the ground, nor did you seen her drowned in a pool of her own tears, or start blaming other people for her loss. She knows that she was beat. Was she disappointed – of course. But did she sulk in it and allow it to end hers [and most importantly her teammates] allow her to see this – not at all.

Great leaders internally struggle with the same issues that regular people do each day. The difference between you and them [at least I hope not all the time with you] the when they are disappointed, they know that moving on to the next thing and not focusing on failure is the best decision in that moment that they can make. And sometimes it is the difference between winning a Gold Medal and going home.

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How Matthew Centrowitz Just Taught a Class on Mental Toughness

The Olympics in many ways, are their own class room. From event to event, you can learn lessons on leadership, teamwork, you name it. But I don’t know if there was a better teacher during these games than Matthew Centrowitz, 1500m Gold Medalist from the United States, [I still can’t believe I am typing that] on what it takes to be mentally tough. Let me explain:

Lesson 1 – Focus On What You Can Control

I think that we can all say without a doubt, that there is not a stage in sport that is bigger than the Olympic Games. From the media attention to the crowds in the stands, to over a billion people watching on television – there is pressure wherever you turn. And for Centrowitz, after finishing 4th in the 2012 games, his training partners [Rupp & Farah] both having already won medals, and never having won ‘the big meet,’ he could have easily increased the pressure on himself by thinking about those things. However, he didn’t worry about what people said or what others did. He focused on the one thing we all have control over – your effort. Not just your effort in the races themselves, but in the preparation and effort in focusing on right was in front of him. And when you focus on what you can control rather than the comments, thoughts, and actions of others, THEN you have the opportunity of being your best when you need to.

Lesson 2 – Follow Your Plan, Even If It Changes

Once you are in the front of a pack, you either do two things: back of the pace and have someone else lead because that is was not a part of your original plan or take control of the race because you planned to do it right from the start. It was clear to anyone watching that once Centrowitz went to the lead, pretty much from the start of the race, he did not plan on giving that up. If it was his plan, he stuck to it – if it was not, he made it an adjustment and moved on. Great athletes understand that a part of preparation is getting ready for any scenario that could happen, and making it your new plan. They know that the difference between a podium spot and a gold is your ability to adjust to situations as they happen, just like Centrowitz did.

Lesson 3 – Don’t Be Afraid to Take Risks

Matthew Centrowitz went right to the front of the race and lead nearly wire to wire. Also in the race was two former Olympic Gold Medalists each with more Championship experience and faster times over 800m than he. However, Centro took a risk to lead right from the start and run the race at a very slow pace. When the pace increased, he stayed in the lead. When the race progressed and someone took the lead from him, he elbowed the runner on the outside of him and reclaimed his spot. And with 500m to go, he never let go of the lead. He took a risk right from the start: although there are people in this race with faster 800m times, I’m going to slow it down and trust in MY speed. Taking a risk sometimes is the only way that people can be successful. If playing it safe has not worked in the past, then throwing some caution at the wind may be the difference that you are looking for.

Lesson 4 – Be Yourself

People who don’t have a problem with what others say about them know exactly who they are. And as we spoke about earlier, Centrowitz has had criticism from the media about not winning the ‘big race,’ finishing 4th in the 2012 London Games, and not being as fast or as strong as his foreign competition. Through all this, he never faltered from who he was. If fact, he knew himself well enough and was honest enough with himself to work on the things he needed to get better at. He continued his training, running at one point, 8x400, with 7 of them in 51 seconds, and the last in 49 [a personal best]; he continued to work on his race tactics; he continued to work on being his best self and competing to the MAXIMUM of his ability when he had his opportunity. He didn’t have to be a runner from Algeria or Kenya or Ethiopia to win the Gold Medal – he just had to be Matthew Centrowitz

We can all benefit from the lessons taught by Centrowitz during his journey to the Gold Medal. None of us may stand on the Olympic podium, but learning how to focus on what you can control, following your plan [even if things change], don’t be afraid to take risks, and being yourself is are things that we can all benefit from.

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3 Ways That Olympians Stay Motivated

Training to be an Olympian is pretty hard. Ok, that’s an understatement - it’s incredibly hard. Making an Olympic team takes talent, preparation, execution, and finding ways to stay motivated when you feel like not training [which I have continually tried to point out in my blogs – happens to everyone trying to make an Olympic Team at some point]. The skills that these athletes show in order to help achieve their goals are things that we can all implement into our own lives. The question is to find out what we are really passionate about and determine if we have enough awareness and perseverance to achieve what we set out to do.

So how do Olympians, when it’s time to train and set out to achieve their goals, get up and do it every single day, even when they feel like not doing it? Here are the three main reasons:

They have GRIT

Angela Duckworth, in her research and writing on Grit, defines it as a ‘perseverance and passion for long-term goals.’ Olympians who stay motivated do not just ‘like’ there event or do it ‘because they are good at it,’ [it obviously starts because they are talented or course] but their event is their passion. There is no way that an anyone – someone in sport or business – can compete in something that only happens every 4 years if they are not passionate about it. It goes beyond something that they like to do, it moves their emotions, almost to the point of defining who they are. Yes, these people have perspective, but they understand that part of who they are is being an athlete in their particular event. This is also where perseverance comes into play. Someone who is trying to obtain a long term goal, such as making an Olympic team, must have perseverance. And this is not just perseverance to get through the next workout, or a workout a few months down the road, but perseverance to obtain something in the long term – like the Olympics.

They understand what a means to be committed

Being committed is defined as being dedicated to a cause or activity. Many of us can say that we are committed to something, yet we really don’t understand what being truly committed is. First, let’s get one thing straight – you can be committed to something and not be obsessed with it. An example of this is that you can love you’re your wife, be totally committed to her, but not think about her 100% of the day. You are confident in your relationship and because of this, you don’t have to obsessed over how things are going – you know that things are cool. Understanding commitment also means that you can have a balance in your life. It means that you can be interested in other things, but yet still have a strong passion for something else. If you are really into the New York Jets [I’m sorry], you can still be passionate about making sure you get your run in each day and be still be motivated to do it, by getting your run in before the tailgate. You don’t have to wake up in full Jet gear on Sunday’s. You can still have a life and still be into the Jets [again, I’m sorry]. Lastly, being committed means that you understand that somedays you just have to be tough and get your training in, even when you don’t feel like it. One of the things that elite athletes are aware of is that when they do not want to get their training in [and again, it happens all the time] that what makes them different is that they understand first, that they will mentally and physically be in a better place once they have completed their training and second, that missing a day of training will put them in a bad emotional place. Once that workout is completed, not only is there a sense of accomplishment from doing the workout, but it increases the amount of satisfaction in completing it since they were so unmotivated to start it in the first place. Sometimes it’s important to remember that completing something is just as satisfying as doing something perfectly.

They have a set of long term AND short term goals

An effective way to stay motivated is not just having a long term goals, but to have short term goals that act as bench marks along the way. These are not just goals such as trying to win a race, but goals that involve hitting marks in training when it comes to weight training, nutrition, and being consistent. And it is not just the goals themselves that are important, but HOW they are to obtain these goals. Anyone can set goals, the hard question to ask and the one that helps keep you accountable, is how are you going to achieve these goals. Setting short term goals and being committed to how you are going to accomplish them not only keeps one motivated by helping you achieve goals along the way, but will increase your confidence by proving to yourself that you are on your way to achieving your ultimate goal – whether it be something as simple as setting a personal best, or making an Olympic Team.

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Why Knowing Who You Are Is The Most Important Thing You Can Understand

If you have read any of my blogs, you know that I like to stress how important it is to have an awareness about your emotions, thoughts, actions, and who you are as a person. That Self-Awareness as I put it, is the most important thing that an athlete can understand [hell, it may be the most important thing that any person can understand] in order to not just perform better, but make their performances more rewarding by being truly committed to being yourself.

I bring this up because last night, after the U.S. Women swept the 100m hurdle final for the first time in history, Gold Medalist Brianna Rollins, when asked how she felt about the race, did not talk about the specifics of the race at all. She spent a good 30 seconds discussing how strong her faith was, how she prayed with her teammates before the final in a prayer circle, and how the glory in the race was not for her, but it was for God. She didn’t go into how great an athlete she was, she didn’t get into the technicalities of the race itself, she knows who she is – she is a Woman of the Lord. It is her strength and what guides her life.

I am using her as an example not to discuss anyone’s religious views, but I am however using that specific example because after hearing that statement, there is not a doubt in my mind that she understands who she is and what she stands for. Because of that belief, she is able to compete at her best – aware of the task in front of her, confident from her belief in herself, and prepared for anything that may happen.

When I have athletes start a Journey of Self-Discovery, the very first thing that we do is have them identify what their traits & values are from a list we provide them. What are the things that are important to them that make them who they are? Do they have a personal philosophy or mission statement that assists in driving their decision making?

I am not just asking them to do this exercise as time filler. I am doing this exercise because at least 95% of the people that go through this Self-Discovery process are doing it for the first time. They may be 32-year-old men who are professional athletes, but never before in their adult life have they been asked “what are the things that matter to you and what do you stand for?” And I can’t tell you how profound a moment that is when someone realizes not just who they are, but who they are not, and who they want to become.

We also ask them to write a personal philosophy. This is a three sentence statement that simply answers the question – ‘who are you?’ Again, this step in the Journey of Self-Discovery is something that if you have not done it yet, it may change the way you live your life. Many of you may have never been asked ‘who are you?’ other than when someone asks your name.

Now creating a personal philosophy is not an easy thing to do, but when you really think about it and put it on paper, it not only acts as your philosophy, but your mission statement to help remind you of who you want to be and what you are passionate about.

As an athlete, the key reason for doing all of this is because that when you are in a situation where the pressure is on, just like it was for the women in the 100m Hurdle Final, staying true to who you are and what you value can be the difference between having a personal best and false starting.

And not only is self-awareness important because it will allow you to perform with greater effort, but it may actually bring you to a place when realize what you really want to do with your life. Now granted, this may change your entire current career path or life goals – BUT WHO CARES, this is about you doing something that you love, that is your passion, and that energizes you when you think about it. It’s not about having a job or participating in a sport – it’s about making those loves and passions your job, and then doing that job to the best of your ability.

There are many things packed in this article. But, if there is one thing that I want you to take away from it, it’s this:

Don’t ever think that the best way to solve a problem or perform better is to act like someone else or do something that is not in line with what you value. The best way for anyone to do anything is to be one’s true self.

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The 3 Reasons Athletes Choke

We can recall to when we saw a performance where an athlete or a team choked. From Greg Norman losing a 7 stroke lead in The Masters on the final day, to the Trailblazers being up 17 in the second half and losing game 7 to the Lakers, and recently – the 73-Win-Warriors losing a 3-1 series lead to the Cavaliers; it’s not just about how great the winning athlete or team plays, but how much the losing team falls apart, or better yet, chokes.

All of these victims to choking had three different, but yet equally important traits that lead them down this path. As you read this, ask yourself it these are things that you have shown when the results have not gone the way that you wanted, and if you did, let's commit to making some changes. 

Not taking responsibility for their actions

When something goes wrong, the person who chokes always blames someone else first before they take responsibility for themselves – if they ever do. Although they may have been aware of their poor performance, they take the easy road by blaming their coaches, teammates, bad weather, the crowd – you name it [just as Olympian Sydney McLaughlin did in her 400m Hurdle Prelim a few days ago – you can read about my thoughts on this HERE]. Part of being a competitor and not a choker is the ability to be honest with yourself. Coming to grips with the reality of a situation is not just vital to your own personal success, but the success of the people that are around you. By not accepting the blame after a choking, not only are they being personally irresponsible, but they break the confidence and fabric of the team apart by pointing the finger at other people first.

I have seen this first trait way too often. Not just in athletes and coaches, but in the leaders and members of businesses and organizations that I have worked with across the country. That’s why I would suggest that if you are in a leadership position and you see notice this with a teammate or a co-worker, address it quickly and in a way that is not confrontational [because the choker will blame you for their problems as soon as they get the chance, trust me] but in a way rather that gets them to compare past performances of success to ones in which they choked. It will be a good place to begin the conversation.

They Overthink

When the pressure is on and it’s time to be at their best, competitors trust their ability and their training to help increase their confidence and decrease their anxiety. This is the complete opposite of what can be said for an athlete that chokes. Part of their confidence issues arise from continually questioning what their next step is, if they are ready for the moment, what will happen if X,Y, and Z happens. Again, [and I hope that see a pattern here] they are not focusing on what they can control. When you overthink, first it removes your focus from the current task – which [obviously] is where your focus should be. Second, it over complicates the task at hand. One of the things that I tell athletes when they are overthinking is to list the most important things about that specific performance that they need to focus on. If it is pitching a baseball, it is to focus on the three mechanical skills that are important in a breaking ball, strike, slider, or what have you. There is no need to think about anything else other than how to do the skill that is right in front of you successfully. And third, overthinking is a sign of lack of confidence. If you were confident in your abilities, why would you ever complicate it by overthinking? You should know how to execute because you have prepared for it, you feel calm in the situation because you have visualized it, and you trust in your teammates and coaches to execute the game plan. A trust in one’s own abilities to get it done is a great solution to overthinking. However, don’t let that lead to being too confident, or you will become a victim to the next reason people choke.

They are Overconfident

We all have met people that are overconfident. There are several different terms that we could use to describe how they act and what their overall demeanor is, none of which are good. But when it comes to performance, being overconfident leads to a lack of preparation, a decrease in effort, and an inability to ever grasp the reality of a situation. Being overconfident does not mean that you are arrogant, it does mean however that you underestimate your opponent, which may lead to a lack of preparation and an overestimation in their own abilities. This combination is almost a sure fire recipe for disaster. A competitor [and an honest athlete and/or coach, which is the most important trait we can train to make sure someone does not become too confident] always understands that there is a chance they could lose if their effort and focus is not where it should be. They understand that they cannot control how the other team plays, but what they do know is their effort will have an effect on their opponent’s performance. Competitors understand that it is not what you do, it is how you do it.

The next time that you fail [and please understand that we ALL fail], ask yourself if you showed any of these traits. Are you blaming your poor performance or situation on someone else? Did you overthink when you should have been focusing on the task at hand? Where you overconfident and under prepared? I hope that next time you are in a situation that does not turn out the way that you wanted, you can remember these traits. Remember that a choker loses, and a winner learns.

For more information on Achievement Consulting, please click here.  Also, you can read all of our blogs here and remember to follow us on Twitter @achieveinpsports, Facebook at facebook.com/achieveinsports, and you can always email me at Chris@achievementllc.com

Unlike USA's Sydney McLaughlin - Focus on what you can control

After the first round of the women’s 400m Hurdles, first-time Olympian Sydney McLaughlin competed in the first heat, finishing 5th, and was clearly disappointed. Her comments to the track-side reporter afterward showed her frustration and where her head was during her race - that her focus clearly was not on the race at hand – it was on the things that she could not control:

“It’s really hard to compete here with the crowd being so loud and the weather being like this. And also I have been sick, so that hasn’t helped either. I hope I move on, but I don’t know.”

Look, I feel bad for her. I wish that she could have ran the race that she wanted in the conditions that she wanted to. Unfortunately, there are very few things during a race that you can control. What makes the difference between an average athlete and a great athlete is their ability to focus on they can control and adapt to the surroundings that they have been given [we blogged about this yesterday, if you missed 4 Insights into the Mental Game of an Olympian – click here].

But what I really feel bad about is the fact that she had not one person talk to her about this before she got on the line. If I would have been able to chat with her [and I hope I can sometime – she’s a hell of an athlete and potentially the future of USA Hurdling], this is what I would tell her:

First – You have no control over the weather, the size of the crowd, or how much noise they make. What other people do, including mother nature, cannot be controlled. In fact, by focusing on them, you actually put the race in their [and natures] hands by moving your attention on them instead of yourself. They did not get you to the Olympics. You and the people that support you got you here. You owe to them and yourself to focus on the race and your effort – now what someone or something else is or may be doing.

Second – If you are sick, then it’s just another obstacle that you will overcome. Being sick is just another part of the journey. It does not mean that the race ends or you can’t put in a quality effort. Even if you don’t make the next round, what would you rather do: put in the best effort that you possibly can and not make it, or put in ½ of an effort because you were sick and wonder for years what you could have done if you would have pushed yourself? No journeys are without obstacles. But it is what we overcome that makes us who we are.

Third – There is one thing that you can control: YOUR EFFORT [meaning YOUR effort in your start, YOUR effort in your hurdling mechanics, YOUR effort in how hard you compete]. The late Pat Summit used this quote about effort with her teams frequently and I could not agree with this more. No one can control your effort. It’s just up to you to make the decision to put in the effort that you want. But the only person who can do that is you.

Focusing on what you can control will not only block out unnecessary noise, but will help you relax, which is really at the heart of what we are trying to get at here. There is no reason to be nervous if focus on what you can't control. Your effort is yours and yours alone. Only you can control it. And that’s a powerful thing to know and implement when you are competing on not just a big stage, but any stage.  

Luckily, Sydney was able to qualify for the semi-finals - with the very last qualifying spot. So she will get another chance to focus on herself. I will be routing for her, I hope you will be too.

For more blogs by Achievement Consulting click here. Remember to follow us on Twitter @achieveinsports and you can always email me at any time at chris@achievementllc.com  

4 Insights into the Mental Game of an Olympian

4 Insights into the Mental Game of an Olympian

If your house is like mine, you have been consumed with the Olympics over the last 10 days. Not only have you been watching gymnastics and swimming, but checking out archery, table tennis, equestrian – you name it. It’s hard to not to get caught up in all the coverage, but what I think is the most interesting is not how talented these men and women are [which is clear, talent has a lot to do with getting to the games], but the skills that they are showing all of us each time they compete. And it’s not just their ability to jump, run, and throw – but how they handle the mental and emotional side of competition that seems to be the most amazing piece of their performance.

Here are 4 Insights into the Mental Game of an Olympian:

Routine – Whether it is gymnastics, swimming, or archery – every person that will medal or come close, will have a routine. The best routines include three things: First, the include deep, relaxed breathing. With these breaths, an athletes blood pressure and heart rate decreases, and their focus on the current task increases. Second, which is linked to the first with their focus, they keep their focus internal. You don’t see a podium level athlete looking around at the competition [and if they do, it doesn’t they are doing something wrong]. Their focus is on making sure that they do their best and challenging themselves to compete at the highest level they can be at in that moment [more on that later]. And third, it keeps athletes focused on the process and not the outcome. Obviously, they want to win that medal, or achieve a personal best. However, rather than think ‘My God, I am 100m away from that Gold,” a good routine makes them aware of strategy, mechanics, and the things that they have done correctly over and over again in training [which is a huge source of confidence]. Pay attention to these things over the next few days and I you will see what I mean.

One Heat [or event] at a time – Nearly every event at the Olympics requires some type, if not several, qualifying rounds. The best athletes understand that the Olympics is a journey to the medal stand, and that in order to achieve their goal, that the journey includes multiple steps, the first is to get through the competition that is in front of them. Mentally strong athletes know how to control their energy, both emotionally and physically, during the preliminary rounds so that they are ready for the next part of the journey. A bad heat does not make or break them, but it is how they can learn from those mistakes [ready our post about being a learner not a loser HERE] to be at their best during the next performance.

Positive Communication – Podium athletes don’t sulk, hang their heads, or say negative things to themselves after things don’t go the way that they want. Nor do they walk to the starting block or performance arena showing anyone that they are nervous. Obviously, after a bad performance, they are not happy, but they know that dwelling on the negative does nothing to help their next performance, or how they are seen to the people that have gone on the journey with them. They communicate positively in how they stand – tall, looking ahead, with their shoulders back and chin up. Their head is not down feeling sorry for themselves. The stand and present themselves with confidence. They use positive self-talk whether internally or out loud [just look at what Laurie Hernandez said to herself before her balance beam routine]. Lastly, they communicate positive language with their team. You don’t see Michael Phelps saying negative things to his relay team before the start of the race. You see a person who is there to not just do his own job, but improve the performance of his teammates.

Awareness – Athletes that end up on the podium not only understand who they are, but they act out those traits and values in their performance. They don’t act one way in a prelim, then get to the finals and become someone that they are not. Their awareness and belief in themselves is a pillar that helps define their performance. Being true to themselves not just builds their confidence, but is a way to pay tribute to all the people that got them there. They know that it was not just a journey that they traveled alone, but one that involved coaches, family, and friends who supported them when it seemed as if they were not going to get there [this happens with every athlete along the journey]. And having this personal awareness makes the reward much more fulfilling, because it is a testament to a commitment they made – to be there true self no matter what the stakes.

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How Usain Bolt Stays Cool

After the Usain Bolt became the 1st person in Olympic history to win three-straight men’s 100m titles last night, he stated that “all I had to do was stay cool, and everything would be fine.” To stay cool when there are nearly 1 billion people watching around the world – all of which are expecting you to win, obviously, is much easier said than done. But, like all of the things that I blog about each week – being cool can be trained. Let’s look at what he does to ‘stay cool’:

He focuses on himself

In the 100m, one of the skills that I talk try to teach athletes when it comes to the mental game, is to ‘run & stay in your own lane.’ Now, obviously this has a physical aspect to it, but what we are trying to address here is the mental and emotional side of the race. For example, Bolt knew his toughest opponent, American & Former Olympic Gold Medalist Justin Gatlin, traditionally has a great first 20m to his own race, but rather than focus this, he makes his focus internal – on HIS start, on HIS execution. He understands that the greatest challenge is not in beating the field, but rather challenging himself to compete at his best. He knows that by focusing on his lane, he has the opportunity to do just that.

He is prepared

Many people believe that Bolt’s confidence comes from his talent – I believe rather, that it is his preparation that is the source. And it’s not the playing with the crowd, or the laughing and joking with his teammates during the warm-up that gets him prepped to compete at his best [granted that helps], but it is all the little things he does, physical and mentally that the layperson will not look for, nor see. Bolt watches tape of himself and other runners in other heats, he and his teammates go through event simulations in practice [like the false starts he went through in his semi-final heat], and he visualizes the race and the multiple ways that it could turn out, over and over again. That preparation allows him to have a sense of calmness, confidence, and readiness that puts him in a better place than anyone else ever is or ever will be.  

He is relaxed

This trait seems obvious to everyone watching. He is playing with the crowd, his chatting in the warm-up area, he even smiled with 10m to go during his semi-final heat! But let’s look at the specifics: First, his breathing is calm and controlled. You don’t see any choppy and/or shallow breaths from Bolt. They are deep, slow, and relaxing. This keeps his heart rate down and his thoughts at ease. Second, he is continually committed to his routine. Much like Phelps swinging his arms on the starting block, or Jordan spinning the ball twice before he shot a free throw [noticed how I mentioned two of the greatest of all-time in their sport? There are similarities, folks], when Bolt gets into the blocks, he takes his deep breath, does his sign of the cross twice, and points to the sky. This happens before every, single, race. And athletes without a routine tend to show their emotions more in big moments with poor breathing, extra movements, and nervous body language – things you don’t see from Bolt. Lastly, when talking specifically about his race, he doesn’t panic. Just like when we discussed the fact that he focuses on himself, when something happens that maybe be potential problem [a bad start or being behind late], you don’t see him turn into someone that he is not. He stays focused on his lane, continues his confidence, and stays committed to the plan – these are all signs of being relaxed.

An interesting question to ask yourself after reading this is – when it’s time for you to be at your best, do you act in a way that puts the focus on yourself? Are you prepared? Are you relaxed? Again, these are all things that can be trained. There is only one Usain Bolt, however the traits he shows and the way he ‘stays cool’ are skills that we can learn and help improve our own performance.

For more blogs from Achievement Consulting, LLC. please click here. Also follow us @achievementllc and you can always email me at chris@achievementllc.com

4 Things That All Confident Olympians Do

4 Things that all Confident Olympians Do

By now, many of you [like me] have watched hours of Olympics coverage and seen how the best athletes in the world compete. With some, you are able to have an idea of how they are going to do before the competition even starts – because they exude confidence. From Simone Biles to Michael Phelps, we see them walk out to compete and they already know [at least it appears to all of us watching] what they are going to do and how they are going to do it. All of us watching may be thinking ‘Man, I would be so nervous if I was out there right now.’ The truth is, you might be. But if you did what they do, then you may think differently.

Here are the 4 things that all CONFIDENT Olympians do

1)      They Prepare – Whether it is time spent on the famous ‘Ranch’ by the U.S. Gymnastics Team, or on the sand by the Beach Volleyball Team, these performers have spent hours upon hours practicing for the challenge they are going to face. Their confidence first comes from that preparation. And it’s not just in the technical skill practice – it’s in the hours spent in the weight room, looking at film, and spending time with their Mental Conditioning Coach [aka people like me]. They walk out to the competition area and believe that they are ready.

2)      Walk with Confidence – Confident people walk tall and present to everyone watching – their opponents, the judges, the people watching on television – that they are not scared of what is going to happen next. Shoulders are back, head is up, breathing is controlled. And this may not be natural for them, it is something that they are trained to do. I have told athletes before competition to ‘walk out there like you own the place, you control moment, show them all even before this event starts – walk out there like this is your show.’ That is what you see when an athlete walks out to perform – they present themselves as if they are ready to take on anything, because they are.

3)      Positive Talk – Right before a competition, you don’t ever see confident athletes saying to themselves or their teammates that they are going to fail. In fact, they do the opposite. They communicate nothing but positive speech with themselves, coaches, and teammates. Confident athletes understand that speaking negatively does nothing to help their performance, in fact – they know that it hinders it. Positive language is not just good for them, but it makes those around them feel even more confident.

4)      They are Focused on the Moment – Olympians have a lot going on, like most of us. But just imagine if you know you are being watched by millions of people on television, your spouse is staring at you from 200 feet away, your team is depending on you, and you don’t want to let the country down. That’s a lot of pressure to deal with – and a lot of things to potentially think about right before it’s time to compete. However, confident athletes don’t worry about any of those things that may distract them. Their focus is on the moment and what they need to do. And even more importantly, their focus is very specific. It’s on the technical aspects of their performance. They are in tune with their body and mind to know how to calm themselves down when they feel anxious, and focus on the event in front of them. It’s not the National Anthem playing if they win, not the party after, and surely not what will happen if they lose that they are worried about. They know that they have a job to do, right then, in that moment – that is their focus. And that is just another way that they gain confidence.

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5 WAYS TO STOP LOSING AND START LEARNING

It is not how we handle success, but how we deal with failure that makes stronger. When you are strong enough to look at defeat as a learning experience, not only will you gain confidence in yourself and your abilities, but you will be able to re-focus quicker and stay in the moment longer. So here are 5 things that you can do to start losing and start learning:

(1)    Understand that no moment is bigger than the next

When we step into what we may consider a ‘Big Moment,’ we are automatically putting undo pressure on ourselves. When the majority of people try to ‘get up’ for a moment, their body is tenser, their heart rate rises, and they get away from living in the moment. That is why learners understand that each moment is important, and no moment is bigger than the next. No big speech, no hype music, or anything like that is needed to know that you need to be focused, relaxed, and focusing right then in that moment in order to be successful. Because you do it all the time.

(2)    Don’t overthink

One of the most frequent excuses you hear from people who fail is that they overthink. To be a learner and not a loser is to be aware of how you are thinking in that moment and focus on the specific task in front of us. What is the task that you need to accomplish? What do you need to do, specifically, in order to make this work? Learners remember the KIS Method: Keep It Simple.

(3)    Remember your training

If something matters to you, it is more than likely that you have trained for that moment. Whether it is the hours in the batting cage, or time spent in front of a mirror practicing your big presentation – you have done the work to do what you need to do. Learners gain confidence from their preparation, and if they fail – they know they have to go train more or make changes in their preparation. Don’t be a victim to lack of preparation - once you put in the work, believe in yourself and get it done.

(4)    Communicate with Confidence

It is because of their preparation that learners communicate with confidence. They stand tall with good posture, have positive self-talk [based on their training], and communicate positively with their teammates or co-workers. Communicating with confidence not only will improve your performance, but it will be infectious to those around you.

(5)    NEVER, EVER, feel sorry for yourself

When a learner fails, the last thing that they do is hang their head, go into a corner, and feel sorry for themselves. They understand that these actions do not help. It may feel good for a second to sulk, but in the long run, the best thing to do after failure is to have an honest conversation with yourself. ‘Did I do the right things just now?’ ‘What am I going to do the next time I get a chance like that?’ Learners understand that asking themselves this will not only help them perform better the next time out, but will prevent unnecessary sulking and self-doubt.

 So now, ask yourself – would you say that you are a learner or a loser? If the answer is the latter, don’t worry about it – now is the time to take responsibility for how you are acting and make changes to how you deal during times of pressure. Remember: Be prepared and trust in the work you have done. Then evaluate and make a commitment to yourself to be better when the next opportunity comes around.

For more information on Achievement Consulting and how we can help you be at your best, check out our website at achievementconsultingllc.com, and feel free to email me at any time at chris@achievementllc.com

The 3 Pillars of Performance Mastery [and how to become a Master]

The Three Pillars of Performance Mastery?

[And how to start mastering them yourself]

In several of our blogs thus far, we have discussed the skills that you need to have in order to be considered a Performance Master or High Achiever. We discussed such skills as focusing on the process rather than the outcome, having understanding of your values and what you stand for, and having a clear vision of HOW you are going to achieve your goals – all things that are key to maximizing your potential.

However, all of these skills are centered around Three Pillars, or Principals that are at the core of Mastering Performance. Whether you are looking to be an elite athlete, become a corporate champion, or ready to live the life you have always dreamed of – these Three Pillars, when followed and applied to your life correctly, will start playing a major role in your life.

 Pillar #1 – Awareness

How aware are you of not just your thoughts, your emotions, your body, and the environment around you when you are in a key moment? More times than not, most people would say ‘not that much.’ But what makes awareness so important, and what makes it a Pillar of Mastering Performance is because without an understanding of how you are responding [both physically & mentally] in a particular environment to a stimulus, you are never going to be able to make the adjustments needed in order to be successful. 

Pillar #2 – Know Who You Are

Having an understanding of who you are and what you stand for is something that we talked about in last week’s Monday Motivation, and [because of its importance] will be touched upon time and time again. Performance Masters understand what their values are, have a personal philosophy that drives their life, and know when they are not being the person that they truly are.

Pillar #3 – Communication

Communication is not just how we talk to others around us – it is what are body language ‘speaks’ to those around us, and how we communicate with ourselves [this is knows as self-talk]. If having positive self-talk and good body language is the first step in building confidence in yourself and others, then wouldn’t doing the opposite hinder performance?

So, to put it simply, how can you start living the Three Pillars and start Mastering Performance?

Step 1: Determine what your values are. Come up with a list of values that define who you are [you can find a list and article about how to do just that here: http://www.achievementconsultingllc.com/mondaymotivation/2016/8/1/lets-start-your-journey-to-self-discovery] And ask yourself, “when I there comes a point in competition or life when I am challenged, is this still who I am?

Step 2: Create a personal philosophy. This can be a challenging thing to do and may take time – but the investment of your time could not be more valuable. Having a statement that you personally created that talks about who you are, who you want to be, and where you want to go in your life, always gives you a point of personal reference when you need to center yourself.

Step 3: Begin to be Aware. Again, this is not just an awareness of how you physically feel, but an awareness of your surroundings, and your emotions. Remember that confidence comes from two places: how we present and communicate with ourselves. Positive self-talk and standing tall with good posture, both simple but invaluable skills, can turn a good performer into a great performer under nearly any circumstances.

To find out more about Achievement Consulting, LLC - visit our website at achievementconsultingllc.com. You can also email us at chris@achievementllc.com

3 reasons the process is more important than the outcome

3 Reasons The Process is more important than the Outcome

As you move along in your business or sport, you may think that the only thing that matters is the end result. It doesn’t matter how you get there, it doesn’t matter what happens from point A to point Z, what matters most is getting to the goal that you have set out.

I hate break it to you, but in order to succeed at anything, focusing on the process and HOW you are going to get to you desired outcome is more important than the goal itself. And here are three reasons why:

(1)    You can’t reach a destination without a road map

After an All-Conference season or an Employee of the Quarter performance, the next goal may set is to be the National Player of the Year or to get recruited to make the move from a small firm to a large one. But without concrete steps on how you are going to get there, achieving these goals may at times, feel impossible and make your job or sport more difficult by putting undo pressure on yourself. It’s very easy to say what your goals are – but the HOW is far more important. Once you set a goal, sit down and set process goals of how you are going to get from point A to point B, B to C, and so on.

(2)    Focus on the moment

The process is about putting maximum effort and performing to the best of your ability in each particular moment. Every moment you do something that is associated with your goal deserves your maximum attention and effort. Remember that every moment is a big moment, no moment is bigger than other. So rather than say, “I am doing everything that I can do get to my goal and it is not working,” you should focus on the steps that you need to achieve to get there first – this way the goal will come much faster and seem more attainable.

(3)    Sometimes you need to re-evaluate

When you are focused on the process, looking at a goal from a one-step-at-a-time perspective, it will give you the ability to constantly evaluate your goal and whether it is realistic or not. If you want to be that National Player of the Year that we spoke about, maybe the next goal is to be an All-American, rather than have such a far reaching goal of being the best in the Nation. Rather than be recruited by a big firm, it may be a more reasonable goal to be the best salesperson in your office for three straight quarters, rather than get recruited to go to a big firm. There is nothing wrong in re-evaluating goals, just always make sure that when you set one, that it is one which is achievable.

Focusing on the process rather than the outcome is something that takes discipline and focus. If you can start living your life one moment, play, or pitch at a time – then you will find that the journey may be more rewarding than the outcome itself.

Please follow Achievement Consulting, LLC. on Twitter at @achievementllc and if you are ready to find out what Achievement Consulting can do for you, your team, or your business, email Chris Covert at chris@achievementllc.com