Andreas Mikkelsen’s insane journey from rally driver to top triathlete

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Header Image Photo Credit: Andreas Mikkelsen

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I visited the Isklar Norseman Xtreme Triathlete Camp with Red Bull, where I interviewed their athlete, three times car rally world champion Andreas Mikkelsen. Read the article on Red Bull or below.

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When three-time rallying world champ Andreas Mikkelsen decided to race his first elite triathlon, he picked the toughest one on earth. Reliving the pain, he breaks down his epic Norseman challenge.

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Andreas Mikkelsen was always destined for greatness. After knee injuries brought a promising skiing career to an end, the Norwegian turned his hand to motor racing at 16 years old, and has been competing on the rallying world stage ever since, winning three World Championships to date. And now he’s got another incredible racing achievement under his belt – but one that didn’t require an engine.
The 29-year-old and his co-driver and navigator, Anders Jaeger, have always dreamed of racing in a full triathlon event. So, naturally, they signed up for the toughest triathlon in the world: Isklar Norseman Xtreme Triathlon. Held in their native Norway, it requires athletes to swim 3.8km, cycle 180km, run 42.2km and ascend more than 5235m of Norway’s exquisite landscape. From jumping off a ferry at 5am into a freezing fjord, to a leg-sappingly steep mountain climb, called Zombie Hill, it’s hours of never-ending pain.
It’s the kind of race where you’ll find yourself alone on your bike in the middle of a big mountain plateau or looking marooned in a wasteland, only suited for reindeer and rocks. Often, it’s just you and your sheer determination to make it to the finish line and claim the world’s most coveted black tee on the summit of a mountain – a mountain so high that you can see one sixth of Norway’s mainland. And, you won’t be surprised to know, it’s seen many an experienced triathlete fail.
With no experience in open water, and very little experience on the bike, even an elite sportsman like Andreas had his work cut out. Here, the Red Bull athlete breaks down exactly what it takes to race in the world’s ultimate triathlon…

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The Preparation

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I cycled any chance I got

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My full-time job is rallying, so we – Anders and I – can’t train like the proper triathletes. Fitting in the really long elite triathlon training sessions was difficult, because we have to use as little energy as possible, as our main focus is rallying.
To counteract our lack of triathlon training time, we prioritised cycling as we needed to get the milage in on the bike. We also practised the entire Norseman cycle route before the summer, but even then we couldn’t fit in enough training! So I took my bike on my summer vacation in Ibiza, to get some miles in before the start of the race.

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My rally training counted for zero

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To be a competitive rally driver, you have to be in good shape. The training isn’t as extreme as Norseman, or even regular triathlon training, and usually requires hard workouts between 5-25 minutes, be it running or strength training, whatever it takes for you to be fit and maintain concentration during really warm and very long days. More often than not, you’re sitting in a car that’s between sixty and seventy degrees for long periods. It’s tough and requires a lot of focus, but training is done in small doses.
Triathlon training is the opposite of this. More often than not, it requires long periods of time in the saddle, pool or on your feet and there is no one temperature to worry about. Unfortunately, time was not a luxury we were afforded, as our schedule didn’t allow it. But, along with the cycle route, we were able to squeeze in the first 25km of the run and we swam in the fjord – it was freezing in the springtime, I’d never swam in such cold water before, it was a little bit of a shock!

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It really was sink or swim

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My training for rally driving has never involved swimming. I’ve come a long way since my first ever open-water swimming lesson, which was only two months before the race! My initial thoughts after my debut open-water session was that it was much harder than I expected. I was having trouble with the breathing and swallowed a little water. We were advised to get an expert in to give us some open-water swimming tips, to improve our efficiency and performance in the water.
Subsequently, we enlisted the help of fellow Red Bull athlete Kristian Blummenfelt, bronze winner of the Triathlon World Cup, ranked number 3 in the World Triathlon Series 2017, and somebody who swims between 4000m and 6000m every day. Kristian gave us some great tips on how to use less energy in the water and swim faster, such as a steeper hand entry into the water.

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Kristian was a great instructor. Anders was always faster than me during the training sessions but, on race day, I was first out of the water which surprised me!

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My support crew were key

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My support crew were two of my friends; one had raced in Norseman previously and his past experience was really important to our success, and my other friend was a very serious guy.
We had a lot of meetings before Norseman to go through the athlete guide and cover every potential problem. They joined me on lots of my training sessions before the summer, during which those who had already raced Norseman gave us lots of tips, good ideas and told us what to expect.

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The race

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I had no real expectations – just to finish

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I was not feeling nervous before the race, as I knew I had done the training and was just racing to have a really good time.
I thought, ‘Okay, if I don’t get the black tee, what’s the worst that will happen?’ Nothing. I am just racing Norseman for myself, whereas in rallying, if I don’t perform, then I let down a lot of people and manufacturers.
Having said that, I was a little nervous about opening too hard on the swim, which I managed to do anyway! When we were on the ferry, I was really looking forward to starting Norseman. It was fun.

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My swim was surprisingly strong

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This year, Norseman experienced unusually warm weather. In past events, the fjord’s water temperature has been around 13 degrees, but, this year, it was 18 degrees. So we knew the water was warmer and it was going to be okay. Before we jumped off the ferry, we said goodbye to each other. Everyone is dressed exactly the same and we all resemble seals in the water, so it’s impossible to see and even recognise each other during a swim, particularly at dawn. It just felt nice to get going.

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Cycling had its ups and downs

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During the 180km cycle I was pushing hard on the downhill, as it was so much more exciting. No-one passed me on the downhill! I conserved energy on the uphill and that’s where a few athletes passed me.
Only would I later realise that I had started way too hard on the swim. Just before halfway on the cycling, my legs started to cramp. I eventually managed to overcome the cramps by eating well, drinking a lot and getting enough salt throughout the entire event. My support crew did a really great job in preparing everything for me.
My cramps were still giving me a little trouble and I struggled a bit during the run, but thankfully it did get much better over time.

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Zombie Hill lived up to its name

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After cycling 180km, I had to run 25km – it’s pretty much flat terrain, but I was struggling with a lot of lower-back pain as my body was not used to sitting in the aero position on the bike for such a long period of time.
By the time I reached Zombie Hill, an 8km section of switchbacks that mark the start of the 1650m ascent to the top of Gaustatoppen, where you can claim the black tee shirt, my muscles were finished. My back still ached a lot.
I expected it would be an easy walk up to the top of Gaustatoppen. I have no trouble running 20/30km, however, after swimming and cycling so much, it was a very, very different experience. Walking was really tough. It was so steep, I was in so much pain, I was exhausted. My legs simply had no energy. To run up the hill was unthinkable.
On race day, nothing really worked! I was really exhausted and never thought: ‘This is going really well!’ But I did it – I made it to the top.

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I finished 90th out of 238 triathletes

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I made it across the line in 14hrs and 5 minutes. I am really pleased with the result. Despite being very tired, I was well within the cut-off time for the black tee, which you get for finishing on top of Gaustatoppen. Next time I will start the swim much calmer, so I have more energy towards the end.
Everything up to the last 5km was great, but those final 5km were tough. I was feeling pain in my ankles, knees and lower back, but luckily I had my crew with me and they really helped me on.

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It was encouraging to have so many spectators cheering you on, while my crew had a car with a big music player so, while running, I was able to listen to my playlists.
Right now, I’m feeling very happy and feel like I have done my first and last Norseman, although give me a week and I might be telling you differently!

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Competing in Norseman will make me become a better rally driver

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I have been competing in sport my entire life and love it. I know that I’m fit enough to be a really good rally driver, but Norseman gave me a new motivation to be even better.
Norseman pushed me to train more, and pushed me to search for my mental and physical limits. I need other goals along with rallying that will drive me to train harder and become better and, this year, it was Norseman.
You have to be very focused while rallying, but I don’t think being a rally driver helped me that much in Norseman. What I’m actually really hoping for, is that racing Norseman will help me become a better rally driver and take our performance as a team to the next level.

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Watch Andreas’ vlog of the race below. And follow him on Instagram here.

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Norseman Pro Tips From Some Of The World’s Toughest Triathletes

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“It’s without a doubt my favourite triathlon!” – Tobias Mews, Adventure journalist, author and athlete

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If you want to conquer The Isklar Norseman Xtreme Triathlon, you’ll need to jump off a ferry into freezing fjord waters at 5am, cycle up 1000’s of meters, defeat numerous mountains, including Zombie Mountain, and take whatever nature throws at you. You can have all 4 seasons in one race day here in Eidjford. It’s not for the faint-hearted. Then look no further for pro tips on how to tackle the world’s toughest Triathlon.

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#1 You all know I’m a BIG advocate for this: Mental Preparation

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“Accept the pain and know that it will pass.”

– Allan Hovda (@Allan Hovda), Winner of Norseman x2, Swissman, Lofoten Triathlon and Ironman Haugesund

At the Norseman Athlete Zone – LIVE Q&A Allan recommended visualising and mentally preparing yourself for parts of the course, so you know what to do and what to say to yourself when you come to that point of the race. 

When you come to that point when you hurt, accept the pain and know that everyone is hurting and that this will pass.

And if that doesn’t work, know that if you will give up, you’ll regret it for the rest of your life.

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#2 Train in race conditions

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“I had to work on getting used to cold water swimming.”

– Josta Bolhuis, triathlon coach and founder Trispiration, Norseman competitor (DNF) and Celtman finisher, among others.

I had to work on getting used to cold water swimming, because while I was training the open water temperature in Holland was rising. Open water temperatures in Holland were between 18-20oC and for Norseman they were between 10-14oC. This was a problem.

So I decided to only shower really really cold. I also swam all of my races in Holland without a wetsuit to get used to cold waters. During Norseman I didn’t have any problems with the cold water and came out of the water very happy, with a good strong swim behind me. Celtman, Norseman’s partner race, was even better!!!

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#3 Test your kit out on the race course where possible

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“Don’t do what I did and stupidly wear tinted goggles for the swim!”

Tobias Mews (@tobiasmews), Adventure journalist, author and athlete

Don’t do what I did and stupidly wear tinted goggles for the swim. I jumped off the ferry into the murky depths to then discover I couldn’t see a thing. I promptly swam the 700m to the start in total darkness, only to end up being off course. I then swam blindly upstream and finished several hours later! It was not my finest hour or two!

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#4 Can’t train or test the course? Think outside the box and replicate the course in any way you can!

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“I think people who lived around these bridges thought I was going nuts!”

Josta Bolhuis, triathlon coach and founder Trispiration, Norseman competitor (DNF) and Celtman finisher, among others.

There are no mountains nor hills where I live in Holland, but Norseman is all about climbing meters.  So to get stronger and to get used to going up and down for the run, I went to the coast of Holland and ran up and down the deep sand dunes. For cycling, I cycled endless amount of times up and down the bridges, between 30 and 50times in one training session!

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#5 Pace yourself

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“Do not kill yourself on the bike”

– Tobias Mews(@tobiasmews), Adventure journalist, author and athlete

Another tip would be to not kill yourself on the bike. I was so distraught by how much time I’d lost, I beasted myself on the bike to make up time. Which meant that my legs died on zombie hill (something that’s never happened in any of the 4 Ironmans I’ve done). 

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#6 Strategise and plan with your race crew

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“Make sure one of your support crew members is a good driver and you have a good communication system in place!”

– Josta Bolhuis, triathlon coach and founder Trispiration, Norseman competitor (DNF) and Celtman finisher, among others.

My nutrition plan failed during the race along with communications with my support crew. They were scared of driving in Norway, so they drove off for 50KM each time and I just lost them. This meant I couldn’t fill up my bottles, get my nutrition and more.

It’s also important to have a good fit athlete to run with you and one that doesn’t mind stopping a lot. Have a communication plan in place, so you can give a thumb up or down to let them know you need something and that you are ok.

Nutrition is really important. Talk it through many times with your crew, including how you react when you get tired, dehydrated etc., so they can anticipate what you need help with.

I improved this system for Celtman after being unable to complete Norseman and it paid off.

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#7 Get into the adventure mindset

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“See Norseman as an adventure.”

Tobias Mews (@tobiasmews), Adventure journalist, author and athlete

You have one goal – to get that black t-shirt. Your second goal is to get a white one! Any notion of finishing time or position (as long as it’s less than the cut off) should be arbitrary! It’s without a doubt my favourite triathlon!

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#8 Nail your nutrition

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“Nice to get a black tee, but it’s not worth dying for!”

Allan Hovda (@AllanHovda), Winner of Norseman x2, Swissman, Lofoten Triathlon and Ironman Haugesund

For those who are doing Norseman for the first time, nutrition tends to be the biggest issue. You really need a tried and tested sound nutrition plan.

Sometimes when you’re racing, you don’t feel hungry and don’t want to eat, but you really have to be consistent with the amount of food your are digesting. Always listen to your support crew regarding your nutrition, if they tell you to eat, eat!

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Want to up your mental game in your sport? Then find out how we can work together by dropping me a message via my red messenger on my website or send me an email to adelaide@lillywild.com

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How To Avoid Negative Thinking

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Do you focus on the negative more than the positive? Then you need to interrupt this negative thought pattern and create a new way of thinking positively. Sounds easier said than done right?

I loved leading Sport Psychology Consultant Simon Hartley’s take on how we spiral into a negative mindset. Read on to see if the negative thought pattern outlined below relates to your life experience? At the end I give you some actions you can take to help you break this negative thought pattern and start thinking more positively.

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1. You lose your focus

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Have you ever lost your focus for an hour, day, week or more?

We are all guilty of this. Those who are successful quickly notice when they lose the focus and are then able to get it back within a very short amount of time. While others find this challenging.

Have you forgotten WHY you’re doing what you’re doing? Have you even written down your why?

When we get easily distracted, forget our why and lose our focus, this often leads to….

(Read my article on 5 Steps To Developing A Mindset For Success to find out how to create your Why and the 5-step method for creating a positive and successful mindset)

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2. Mistake(s)

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Once you make a mistake, your confidence tends to take a hit. Has this ever happened to you? You made a mistake in a project, you get called up on it and you feel a little less confident?

Have you then started focusing on all of the negative things that have happened and/or the things you couldn’t do or perhaps didn’t do as well as you could have etc.?

Did this lead you to making more mistakes?

Then you likely experienced….

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3. Failure

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Did your project or business fail?  Did you not achieve your goal?

Perhaps you tried too hard to create your desired outcome and it just didn’t work?

Maybe you felt more stressed and couldn’t see the wood for the trees?

When you get to this point you often feel…

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4. Overwhelm

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Did you start thinking too much? Your inner voice became negative? Perhaps you tried too hard to fix things? Feelings of pressure and stress increased? You didn’t know where to start to get back on track? It just all became too much?

(Do you want change your inner voice? Read 3 Steps To Improve Your Inner Voice to find out how you can quieten you inner critic and create a positive inner voice.)

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5. Snowballs

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Unfortunately, once we get here we’ve usually created a self-perpetuating beast of negativity, made up of everything we’ve done wrong.

We don’t know what to do or how to move forward. We feel stuck and it sucks. Big Time.

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So What To Do?

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In a perfect world, you would interrupt this pattern at Point 1, when you notice straightaway that you have lost your focus. However, no one is perfect.

When you notice your focus ebbing, go back to your why and have a ready made list of the top 5 things you can do to get back on track and increase your focus…. Perhaps it’s going for a walk and listening to upbeat music or an inspirational podcast (like The Wild Show 😉 ), doing some exercise like running, talking to a friend and asking for help or watching a motivational video. Anything that makes you feel that fire in your belly again 🙂

If you lose your focus and let your negative thinking snowball, don’t worry, it happens to everyone at some point. Give yourself love, compassion and take time out to return to your why – or create a new one. Then really hone in on what you need to focus on. 

(Need help on honing in on what to focus on? Read How To Achieve Your Dream Goal to learn a unconventional, but effective 3-step method to discover where you need to focus your energy and time)

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If you need any help or have any questions, send me a message using my red website messenger. I look forward to hearing from you 🙂

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5 Steps To Developing A Mindset For Success

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If you have lost your motivation and confidence in achieving your goals, here’s a 5 step process to developing your mindset for success.

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1. Do you have the foundations of a successful mindset?

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Simon Hartley is a sports psychologist who has spent over 20 years studying and working with world class individuals, teams, leaders and organisations. Simon believes that the key to a successful mindset is consistently doing the basics excellently.

Most coaches will tell you that everything you do starts with your Why; but, Simon believes the foundations of a successful mindset starts with your Why AND Focus.

(Read my article on How To Avoid Negative Thinking to find out what happens if you let your focus slip)

By working with world class people and organisations Simon has discovered that’s important to keep the end in mind, such as winning that Gold medal, becoming the CEO or winning that international recognition award.

However, the key to greatness and success is working and focusing on performing the daily processes consistently and to a high standard.

For example, Formula 1 Driver Lewis Hamilton recently won the Spanish Grand Prix. Hamilton didn’t smash the race because he was focusing on the end goal – first place. He smashed the race by focusing on executing each corner and part of the race to the best of his ability.

As Simon says, it’s not where the ball goes, but it’s HOW you hit the ball.

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2. You Need Positive Evidence

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Once you start focusing on the right thing at the right time and performing these activities to the best of your ability, you will begin building a mountain of positive evidence that shows you that you can do this.

It’s important to use the right kind of positive evidence – evidence that you have influence over.

For example, if your positive evidence was being consistent on Instagram by posting one high quality picture a day with 20 #hashtags and a short caption and 5 stories a day for 3 weeks and you nailed it, this shows you that you can be consistent and create great content, which builds your confidence and encourages you to do more.

You don’t want to use outcome based evidence e.g. number of followers on social media, feedback from people, first place etc., because you can’t control the results. You may put in 10 hours of hard work on Instagram in 1 week and only grow by 20 followers; subsequently, you lose your motivation and confidence and are likely to stop because you didn’t achieve the results you wanted.

I believe it’s helpful to talk to a supportive friend, family member or coach about the kind of evidence you want to use. If you have any questions shoot me a message via my red messaging app on my website.

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3. Next Comes Confidence

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By focusing and seeing your positive evidence building up, you will feel more and more confident. This is a very resilient place to be, because it is you who is influencing your level of confidence

If you let outside stuff influence your confidence, such as subjective feedback from others, profit or the amount of social media followers, you inhabit a very vulnerable and fragile place. This is because you have no or little influence over the outcome nor what people are going to say to you.

It’s critical not to judge your positive evidence, but to evaluate your positive evidence objectively and honestly. This will help you understand what you need to do next to take your confidence levels even higher.

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4. Motivation Follows

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Your motivation will come from the positive evidence and confidence that you’ve been building, by focusing on the right tasks and performing them to the best of your ability, achieving your small goals along the way.

Motivation also comes from your Why, which we’ll talk about creating now.

What is your ultimate goal and why does it matter?

For most people, their Why is earning money, but this isn’t enough.

If money is your only motivator and you experience a dip in your income and/or the economy experiences a downturn, will you then lose your motivation, confidence and focus? Most likely – if it’s your only driving force.

You need a tripod or pyramid of Why’s that will empower you to weather a storm, such as a financial downturn, and get back up again when you’ve been knocked down.

What will make you get out of bed on a cold, dark and rainy wintery day?

This is my Why:

My Why is to ADD VALUE to the lives of others by helping athletes and ambitious men and women to transform their lives, achieve their dreams and be the best they can be, by teaching them how to change their thinking and install helpful habits.

This starts with achieving everything I want in my own life, living my best self and never settling for anything less than I can be, do or have, so I can pay it forward and learn (through experiences, others and courses) how to help others achieve everything they want.

(In my article, How To Achieve Your Dream Goal, I share with you an effective 3-step method to help you create and achieve your ultimate goal).

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5. This is where you take off!

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Once you have these 5 things (focus, why, positive evidence, confidence and motivation) your mindset is set to help you achieve the levels of success you dream of. You’ll start to love living outside of your comfort zone and reach new heights.

Remember to continue to focus on the small things, because by performing these small daily processes to the best of your ability, you will be able to achieve your goals. If one of these things goes amiss, even for a short time, this will impact your results.

Remember your Why and stay Focused on the Right Things at the Right Time! And Good Luck!

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If you want to find out we can work together or have any questions, drop me a message via my red messenger on my website or send me an email to adelaide@lillywild.com

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How To Achieve Your Dream Goal

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Do you want to achieve your dream goal, but are tired of failing, feeling overwhelmed and not knowing where to start? This unconventional 3 step method will help you start your journey to achieving your dream!

How is this any different to other goal setting and achieving method? Read on and find out.

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1. What is your dream goal?

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The biggest mistake I see people making is attaching their dream goal to a result, such as I will earn £100,000 a year by 31st December 2018.

This outcome-dependent goal places you in a vulnerable position as you can’t influence the result of the hard work you put in. However, you can influence your performance.

Simon Hartley, a sports psychologist who has spent over 20 years studying and working with world class individuals, teams, leaders and organisations, helped turn former British Olympic breaststroke swimmer Chris Cook’s career around when they worked out exactly what Chris’ dream goal was.

Chris’ dream goal wasn’t to be world champion for his event or win an Olympic gold medal. Surprising right?

His dream goal was to swim 100m in breaststroke as fast as he could. When Simon and Chris worked this out, Chris went from barely making it as a professional swimmer to becoming a double gold Olympic medalist and competed for England in the World and European Championships, and Commonwealth Games.

(Read my article on 5 Steps To Developing A Mindset For Success to find out the 5-step process to creating a mindset for success that will help you achieve your dream goal).

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2. Do the things I’m doing now help me achieve my dream goal?

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Now knowing what his dream goal was, Chris started asking new revolutionary questions: Does this thing I’m doing now help me swim the 100m in breathstroke faster?

Chris ended up ditching two thirds of his training and creating new strategies that enabled him to swim the 100m faster.

So ask yourself these questions:

  • What am I doing now that IS helping me to achieve my dream goal?
  • What am I doing now that is NOT helping me to achieve my dream goal?
  • What do I need to keep and what do I need to ditch?
  • What 20% of my actions are giving me 80% of my results?

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3. What are the top 5 things you can do that will have the biggest impact on you achieving your dream goal?

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Simon and Chris uncovered that he only needed to work on the following 5 things to achieve swimming 100m in breathstroke as fast as he could:

  1. Fast start
  2. Fast and efficient 50m swim
  3. Quick turn around
  4. Hold speed for 50m
  5. Touch wall with both hands at the same time

For the rest of Chris’ career, this is all he and his team focused on and he became an unstoppable force.

What are your top 5 things?

Once you’ve written out your 5 things, score yourself on a scale of 1 to 10 for each one, with 10 being you’ve reached the best you can be and there’s no room for improvement and 1 being you have a long way to go.

(Read my article on 7 Steps To Setting Effective Goals That Improve Your Performance to discover how you can set the right goals that will help you take your top 5 things to the next level.)

Invest all of your time and energy relentlessly and consistently in getting to a 10/10 for each of your 5 things.

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If you want to find out how we can work together or have any questions, drop me a message via my red messenger on my website.

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How to Create Powerful Incantations to Change Your Mindset and Create Success

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Do your thoughts feel like concrete in your head, heavy and taking up space?

If you want to be in the best mindset possible at any given time, you need to change your thoughts.

You might be thinking, Adelaide, I know this but it’s really hard! I don’t know how to change my thoughts and when I do, I just can’t do it.

In this blog, I share with you a powerful method to change your thoughts from self-doubt, negativity, insecurity, stress and anxiety to encouragement, positivity, calm, relaxed and confident.

I’m talking about incantations, first thing in the morning when you wake up. You heard me right: incantations – not affirmations. By doing your incantations first thing in the morning, you are re-wiring your brain for positivity and setting yourself up to have more positive self-talk for the day. Read on to find out the power of incantations and how to create your very own to start changing your life for the better.

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(Listen to Jo Pickard The Wild Show, Season 1 Episode 2 to discover how her life and career transformed when she replaced her negative inner voice for a powerful positive supportive one.)

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What’s the difference between Incantations and Affirmations?

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Affirmations involve you speaking words of encouragement to help you re-wire your brain for the better. They help many people, but just repeating positive phrases isn’t enough.

You need to embody your words of empowerment with enough intensity and conviction that you truly believe them on a deep unconscious level.

Incantations involve using your body and your voice (and background motivational and inspirational music can also help) combined with powerful positive words to condition your mind and beliefs that you can achieve your goals and you have everything you need to achieve them.

(Discover the power of music on influencing your mind and how you can harness it by reading my blog on 5 Ways To Use Music To Change Your Mindset.)

By repeating your incantations on a daily basis, so they stick in your head (think of the song ‘It’s A Small World’, once you’ve heard it, you play it over and over again) you are changing your inner conversation, which is changing your mind and physiology and therefore helping you to set yourself up for success. Incantations are a real game changer.

(Listen to my podcast interview with Phil Parker on The Wild Show, the UK’s most intriguing personal development expert and innovator, to find out how by influencing your mind, you can change your physiology.)

I don’t believe it’s fair we should be at the whim of outside stuff influencing how we feel, by using incantations we can demand ourselves to step into a really great state.

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How To Create Your Incantations

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Step 1. Write out any limiting and negative beliefs, thoughts and phrases that are holding you back

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For example, you may often repeat to yourself;

“I am tired.”

“I don’t have the time to do ______________”

“I can’t do _______________”

“I don’t have enough money _____________”

“I am feeling really down today”

“I don’t have enough experience to do that”

“I’m scared”

“I feel really overwhelmed”

Remember, that what you repeatedly say to yourself soon becomes a belief and then it becomes part of your identity and will be reflected in how you do everything. What you say, you will become.

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Step 2. Replace the limiting and negative beliefs, thoughts and phrases with powerful positive and helpful beliefs, thoughts and phrases that will empower you to achieve your goals.

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I do NOT want to see you writing your incantations like this:

“I am feeling really down today” to “I am not feeling really down today”

The use of ‘not’ is unacceptable. When you use ‘not’ your brain doesn’t hear it. All your brain hears is ‘really down’ and it will therefore fire the pathways for you to continue feeling down – which you don’t want.

You want to write it like this:

“I am feeling full of incredible energy and happiness, I can feel these amazing feelings flowing and circulating through my body and mind, lighting me up, empowering me to achieve all of my goals. I am so excited to get on with my day and kick some ass!”

Here are some of my examples;

“I have all of the time in the world. Each one of us has 24 hours in a day and I MAKE the time for whatever I’m committed to and absolutely nail my day! I hit every goal to the best of my ability and more! I make sure I complete the small daily processes that enable me to achieve my big goals.  Everyone wonders how I get everything done. Even Will Smith and Oprah congratulate me on my productivity.”

“The Universe’s wealth is circulating in my life, its wealth flows to me in avalanches of abundance. All of my needs, desires and goals are met instantaneously by infinite intelligence. I am one with the Universe and the Universe is everything.” (A modified version of Tony Robbins’ incantations).

“I am now commanding my unconscious mind to direct me in helping as many people as possible, today, to improve their lives, by giving me The Strength, The Energy, The Positive Emotion, The Persuasion, The Humour, The Opportunities, The Knowledge, The Skill – Whatever it takes to show these people, to help these people and get these people to change their lives NOW!”

“Money is all around me and it flows to me, I am resourceful and can always find a way to make money. I make money from doing the things I love and this year I made all the money I desired to live the love I truly love and deserve.”

“I am absolutely LOVE LOVE LOVE having the immense Jocko Wilko-like discipline to follow my super cool, badass routine. It gives me The Energy, The Productivity, The Positive Emotion, The Opportunities, The Time, The Freedom, The Peace and Everything I need to achieve my goals and live the live I love and deserve to live.”

“Every day in every way, I’m getting better and better” (Another Tony Robbins)

“Every little cell in my body is happy, every little cell in my body is well. I must say, every little cell, in my body is happy and well!” (I sing this to a merry little tune!)

“I seek abundance and I trust the laws of attraction of the universe. I have identified the exact things that I desire and now I’m going to relax and let all of them flow into my experience.” (Thank you Rob Lawrence for this one.)

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What are your incantations that support you in achieving your goals and dreams? I’d really love to hear them so I can add more powerful ones to my list! Please share with me a few of your phrases via my red messenger app on my website.

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7 Steps To Setting Effective Goals That Improve Your Performance

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Do you have a big goal you want to achieve, but are feeling overwhelmed by it’s enormity and not sure where to start? Follow these 7 steps to set effective small goals that will help you achieve your big one.

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1. What are the little things that make up the big thing?

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In my blog,‘ 5 Steps To Developing Your Mindset For Success‘, I talked extensively about how in order to achieve your ultimate goal, you need to focus on consistently doing the daily processes, or the little things, to the best of your ability.

I also spoke about in blog ‘How To Achieve Your Dream Goal‘ on how you need to focus only on mastering the top 5 things that will have the biggest impact on you achieving your goal. Any more than that and you will feel overwhelmed.

So before moving on to the next step, make sure you have written out your ultimate goal and the top 5 things you need to focus on. Once you’ve done that move onto Step 2.

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2. HOW WILL YOU KNOW WHEN YOU’VE ACHIEVED IT?

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Your goals must be specific, measurable, objective and be able to be verified by someone else.

If you are a solo entrepreneur and one of your goals is to have a routine, that isn’t clear enough – how will you know if you have created a routine that enables you to perform to the best of your availability?

Really dial down on what you want to achieve, for example, instead of your goal being a great routine, it would be:

  • I will consistently stick to my routine everyday – I accept life will throw me curve balls, but I will get back to my routine as soon as possible
  • I will wake up at 5.30am every morning and do my outlined morning routine
  • I will start work at 8.30am
  • Lunch will be at 1pm
  • I will finish work at 5pm
  • Each day will be themed, e.g. coaching, marketing etc. and each item on my agenda will have a regular time slot
  • Between 5pm and 5.30pm I will get ready for the next day
  • 5.30-9pm is chill out/play time
  • 9pm I will do my outlines nourish night ritual
  • 10pm in bed and asleep

A great way to measure your progress objectively and honestly is by using a rating system out of 10.

You could do this by rating each of your goals out of 10 – with 10 being you’ve 100% achieved your goal and 0 being you haven’t even started.

For example, at the start of achieving your goal of following your new routine with consistency and discipline you might be a 2/10, but by the end of a 30 day challenge, you might be a 9/10.

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3. What would that be like when you have that?

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For each of your goals, write down a detailed paragraph of what you would feel, see, smell, taste and hear inside and outside your body and mind when you attain a 10/10?

Paint yourself an incredible picture. Play some motivating and inspirational music in the background to get you in the mood!

These are the kind of questions you want to be asking yourself:

  • What do you really want?
  • What are the top 3 feelings you’d love to have?
  • How would you love to be?
  • What would be great to notice about yourself?
  • What encouraging words would you say to yourself?

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4. WHAT’S YOUR FIRST STEP

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If you talk to any high performing person, from athlete to entrepreneur, CEO and TV Presenter, they will all tell you that they had their big goal in mind and then worked out all of the mini steps they had to take to get there.

Think about the first step you need to take to achieve each of your goals? What’s the smallest step you can take that will take you forward from 5/10 to 6/10 or 1/10 to 2/10?

Really break your journey down and remember, the key to success is consistently performing the daily processes to a high standard. Don’t overload your plate and lose focus on these things.

Make sure your first step is small and realistic. Instead of writing a book, you could write the first chapter or just the first page.

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5. ARE YOU PREPARED TO DO WHAT’S NECESSARY TO ACHIEVE YOUR GOALS?

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By answering the following 3 questions for each of your goals, it will help you become really clear about your goal and the positive change(s) it will create in your life.

For each goal ask yourself this:

  • Will the changes you need to make to achieve your goal fit in with you life, job, team, family etc.. or will it cause problems?
  • Are you prepared to do what’s necessary to make this goal happen?
  • If your goal will create a change in your life, do you want this change in all contexts of your life?

If there are any issues here, you’ll need to deal with them in order for you to achieve your goal.

E.g. For example if you want a really clear routine that you stick to all of the time, you may want to ask yourself;

  • Will you want to stick to that routine at the weekends?
  • If something work or fun related comes up and means you won’t be in by 10pm, will you not want to go?
  • Will it be appropriate when you’re on holiday?
  • Does it fit in with your family’s routine?

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6. HOW COULD YOU SABOTAGE ACHIEVING YOUR GOAL IN THE FUTURE?

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Being aware of ‘danger areas’ that could spoil your progress towards achieving your goal, enables you to prepare yourself for them, be ready to overcome them and get yourself out of them, by arming yourself with different methods, such as mantras, music or incantations.

Answer this question for each of your goals: Based on anything in the past is there anything that would make you go wobbly?

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7. IS IT REASONABLE?

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Are your goals (big, medium and small) reasonable for you to achieve? On one hand, you don’t want to set yourself an impossible target and on the other hand, you don’t want to set one that’s too low either.

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If you need any help or have any questions, send me a message using my red website messenger. I look forward to hearing from you 🙂

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