1. Positive self talk: Positive self talk sounds simple enough- just say something positive to yourself, not only during training, but in life too. Positive self talk, however, is actually one of the hardest things to master and maintain consistently.

I used to hate split jerks, for example. I hated them with a passion, and whenever I would see them programmed I would think, “ugh, I hate split jerks. I am so bad at them.” I set a negative tone for my whole session before I even got started, and guess what happened? You bet- my session was terrible, and it was not just my split jerks, but the whole session. I decided that I had to change my attitude, and instead of telling myself that I hated split jerks, I started saying, “I love split jerks! They are a great challenge and I am ready to tackle them.” Now I can’t get enough of them.

When it comes to positive self talk, the best thing that you can do is to keep it consistent. We train our bodies consistently, so why can’t we train our minds with positive thoughts consistently? Whether you love the movement/WOD or hate it, approach it with a positive, confident attitude. Here are some good ways to turn a negative thought into a positive thought:

Negative Thoughts   =>   Change to Positive Thoughts

I can’t.  => I can do it. I have done it many times before.

I am tired, I can’t go on.  => The hardest part is almost over, I know I can finish.

I am getting worse instead of better.  => I will set daily goals and evaluate my progress on a regular basis.

I am really nervous and anxious.   =>   The last time I felt this way I performed my best.

I am afraid that I will make a fool of myself.   =>  Unless I face the challenge and take the risk,  I’ll never know what I can accomplish

I don’t want to fail.   =>   What is the worst thing that could happen?  It becomes a learning experience so I know what I have to work on next time.

I don’t think I am prepared.   =>   I have practiced and trained hard for this performance  so I am prepared to do well.

I never seem to be able to do this.    =>   This time I am going to think it through and mentally prepare to do it.

2.   Visualisation: Visualisation is a very powerful tool to help with your training. Whether it’s hitting a 1 RM, doing a new gymnastics move, or prepping for a WOD, the more you can visualise your success, the stronger you will actually perform. When visualising, you want to be as specific as possible: imagine how it will feel when you are doing it; the sound the lift or movement will make, like the clinking of the plates when you power out of the bottom of the lift; what you will be saying to yourself before or during the movement; and most importantly, how you are going to feel when you smash it!

3.   Mindfulness: ‘Push your knees out,’ ‘shoulders back,’ ‘look up, but not to high,’ ‘pull to your hips,’ ‘lock it out’… When setting up for a lift, there are so many things that you need to think of that you feel like your brain is going to explode before you even touch the bar. Thinking about all of these steps can not only be frustrating (frustration triggers negative self talk) but it actually slows the lift down, simply because our brain is trying to process everything while firing your muscles that that are needed to complete the lift. Before approaching the bar, visualise how you want the lift to feel, set your muscles, and then say something positive or encouraging. Clear your head- your body knows what it is supposed to do, so let it work its magic.

4.   Have fun and don’t forget to smile! One of my favourite Games athletes is Annie Thorisdottir. Not only is she a total badass and a babe, but she always has the biggest smile on her face! You might not know this, but smiling is pretty much a magical cure for negative self talk and poor performance. Studies have shown that smiling can improve your immune system, lower blood pressure, relieve stress, help release happy endorphins, increase serotonin and act as a natural pain killer. So the next time you’re about to do ‘Fran,’ a long 20 minute AMRAP, or hit that 1 RM that has been eluding you for months, just take a deep breath, put on a big smile, and feel all of your nerves just disappear. Remember: ultimately, we are here to have fun and enjoy our fitness journey. Why not train with a massive smile on your face?