True Form Coaching
 Live To Your Full Potential
520-955-9503
  • Home Page
  • About True Form
  • Somatic Processing
  • Transitions
  • Testimonials
  • Blog
  • Welcome to True Form Coaching
  • Documents of Interest

Commitment

12/13/2014

0 Comments

 
Picture

How to best help athletes help themselves stay committed to their workouts, fitness and competition?

Measurable progress is important to track, no matter how small. Many athletes I work with tend to discount, minimize or invalidate their progress. Other athletes tend to focus on what is not working well rather than switch their focus to what is working well.

Recognize and acknowledge for yourself the small steps in the right direction.
Each of these moments of self-recognition are the building blocks of further progress. Success breeds more success, particularly when you stay focused on it.

Commitment is a type of motivation. It is the ability to stick with a program, method, or philosophy and apply it daily over a long period of time, particularly in times of adversity.

How best to stay committed?
Make a visual of your goal, you can print out the webpage of your next event, and place it where you will see it often. The next step is to align your daily tasks to best help you reach your goal. Prioritize the tasks that lead you to success, schedule them on your calendar, and make sure to get them done prior to your lower priority tasks each day.

Avoid self-sabotage
When athletes are impatient with their own improvements, they do themselves a disservice. Many athletes want a quick fix to a problem. There is no magic wand when it comes to self-improvement and skill development. It takes diligence, effort, repetition, and following the positive progress being made over time. The benefits are well worth the investment.

Another way athletes sabotage themselves is they are afraid of failure, or worse they believe they are failures. Nothing interferes with success more than a poor self-concept and fear of failing. Athletes miss opportunities for important personal growth and learning when they’re afraid to make mistakes, or worse believe they are a mistake. Failure is our best teacher, our deepest source of strength and we must learn to fail over and over again, each time learning from our errors, making adjustments and moving forwards to a better place. In fact, don’t even use the word “fail” it carries such negative connotations. They’re simply life lessons. Discovering your own intrinsic value is crucial for optimal sport performance and a quality life filled with satisfaction. Everyone has strengths and resources within and when properly applied will help them become successful.

There is no guarantee you will reach your outcome goals you set for yourself. However, when athletes learn to appreciate the process of developing themselves into better athletes and people, over time, they’re able to achieve many realistic goals. More importantly the athletes with whom I work, discover a broader perspective and deeper understanding about how they operate and who they are. Winning isn’t only defined by a trophy, medal, or standing on a podium. An athlete also wins when they’ve generated a quality, functional, effective life full of deep satisfaction.

Want to live a life you fully love, that is living in your TRUE FORM. call coach Karen 520-955-9503

 


0 Comments

Sugar here, there and everywhere!

12/3/2014

0 Comments

 
Health Tips for the Holiday Season

The days are getting shorter, the nights longer and our temptation is to put on pounds for the long winter ahead.

However it’s not time to hibernate for the long winter, particularly if you are normally an active person. Nor is it time to pack on pounds at the holiday parties or eat excessive treats.

Here are some tips to survive the next several weeks of added temptation and help get you through to January 2, 2015.

Set a daily goal for yourself around exercise and to limit your intake of sweets. Be realistic and just focus on what you can control: yourself in each moment. When you stay mindfully focused on your daily goal, (that you set for yourself) in the moment of temptation, you will make healthier choices than if you do not have a stated goal ahead of time.

Partner with a friend. Use each other to “report in” on achieving your daily fitness goals and your success at limiting your sweets. When we know someone is waiting for our text message, we behave more responsibly. It is likely that supporting each other in this way will increase your fun and provide you both with good results. 

Short bursts of exercise are better than none at all. 10 minutes of exercise 3 times a day has the same effect as a single 30-minute workout. Sneak in 10 minute extra workouts every single day.

Work out everywhere. You might have to think outside of the box, or bring a resistance band on vacation or learn to use your own bodyweight as resistance. A plank pose can be performed nearly anywhere, as can push-ups, sit-ups and jumping jacks. You can always park farther away from a party and walk for an extra 10 minutes before arriving and when leaving. You could try hotel floor pushups, backless chair sit ups, traffic light crunches, side walk curb calf raises and so forth.

Add intensity. You’ll gain more benefit from higher effort workouts, particularly when they are shorter than usual in duration. When you add additional effort to your workouts you will feel better, sleep better, reduce your stress, crank up your metabolism and feel better about yourself overall.


Pre-eat. Yes, I know it sounds crazy, but before you go to a social function, party or event, make healthy choices and eat a solid meal at home in order to avoid overeating at the party. Satiated people rarely gorge themselves at the buffet.


Avoid or go easy on the alcohol. Not only is the alcohol extra calories by itself, but it reduces our ability to limit ourselves in other dimensions. This often leads us to a lack of self-care, which we later regret.


Put on the HALTS.  Don’t allow yourself to get too Hungry, Angry, Lonely, Tired, or Serious. Any one of these is a warning sign that you need to HALT, and take time out from your activities to take care of yourself! If you experience several of these in combination, you have ignored your self-care for too long and it is definitely time to put on the HALTS and nurture yourself back into balance.

Keep your sense of humor.  What you decide to focus on will greatly influence your experience. Where you place your focus is a choice. Make a decision not to take things personally, keep your proper perspective, find the humor in situations and decide to laugh and be filled with joy this holiday season.

Coach Karen
520-955-9503

0 Comments

    Author

    Karen Quigley 

    Archives

    December 2020
    October 2020
    February 2020
    January 2020
    December 2019
    October 2019
    June 2019
    July 2018
    April 2017
    December 2016
    October 2016
    September 2016
    August 2015
    May 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    April 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    January 2013
    April 2012

    Categories

    All

    RSS Feed

Proudly powered by Weebly