How I Learnt From Ironman Barcelona Mistakes

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Earlier this year, I reflected on my experience at Ironman Barcelona in October 2017 and wrote an article on the ‘10 Things I Would Do Differently For My Next Ironman‘. This weekend is The Ben Nevis Braveheart Triathlon. Let’s see if I succeeded in doing things differently!

 

What is The Ben Nevis Braveheart Triathlon? It’s apparently the ultimate bucket list adventure and includes 1.2 mile swim in a loch, 56 mile cycle through the highlands and a 13 mile run up and down Ben Nevis itself![/vc_column_text][divider line_type=”No Line”][vc_custom_heading text=”10 things I Will Be Doing Differently for the Braveheart Half Ironman” font_container=”tag:h2|text_align:center” google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:700%20bold%20regular%3A700%3Anormal”][divider line_type=”No Line”][vc_column_text]

1. Know how to change my bicycle tyre before 2 weeks to go – YES!

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7761″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

I have practised several times this year, even just before the Surrey Spring Triathlon!

I’m still not the most skilled bicycle-wheel changer (it takes me soo long!), so my fingers are crossed that I won’t be needing to do this in the Scottish Highlands!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

2. Know my sweat rate – YES!

Until triathlete coach Mark Kleanthouse, founder of IronMate Coaching and competitor of over 1,000 worldwide events – including some seriously insane events – started training me last year, I had no idea about sweat rate and how important it was.

Listen to my episode with Mark on how to work out even more on how much you need to drink during race day and training.

Did you know that a 2% drop in body weight from fluid loss can result in a 10% decline in your performance?

And dehydration during long training sessions, especially rides, can weaken your immune system and cause you to become sick.

I now know approximately how much I need to drink per hour during training and racing, which has allowed me to optimise my performance and recovery rate.

I’ve been practising all year and feel I have this pretty nailed.

You also need to be aware of sodium loss through sweating. You must replace this sodium loss with electrolyte drinks and salty foods to prevent cramp.

During training and on race day, you don’t want to drink too much plain water as this can result in hyponatremia, which means you’ve diluted your the sodium levels in your body by too much.

I have been experimenting all year and my favourite way to replace sodium loss is using High5 Zero Electrolyte Sports Drink – Berry Flavour and OTE PH Neutral Energy Drink.[/vc_column_text][divider line_type=”No Line”][vc_column_text]

3. Calculate how many calories I need to consume every hour – YES!

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7469″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

By calculating how many calories you burn in an hour you can calculate how many calories you need to replace, as Mark explains in his blog here.

We dive into on my podcast how to work out how much you need to eat during race day and training.

I prefer to get my calories from natural sources, but this is challenging when you’re going abroad for your race (and our kitchen has only just been renovated!)

During training, I either eat Nakd Crunch Bars or dried fruit like dates or apricots.

My race nutrition is still an area for improvement, but for the moment this is all I can stomach and it keeps my energy levels up!

Here’s an insight into Mark’s A-Z of Sport Nutrition and there’s so much on his site!

I also found Brendan Brazier’s book Thrive very helpful and Rich Roll’s Plantpower Way cookbook is my go-to for delicious recipes packed with nutrient-dense food.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

4. Order your kit months, not weeks, before your race – YES (AND NO)

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7765″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

Ok. So this hasn’t been quite executed to plan….

It was at the forefront of my mind for the entire season, but due to various reasons, I’ve only done this half as well as I should have done.

Months in advance, I either bought or had the key pieces of kit, like a wetsuit, goggles, trainers etc.

However, other pieces of kit were ordered last week, such as arm warmers, leg knee warmers and a neoprene swim hat.

This wasn’t the plan, but due to working at the Isklar Norseman Xtreme Triathlon and getting sick. It is what it is. Have I practised with all of my kit as much as I wanted to? No. A pesky urine infection got in the way of this, so it’s going to be an adventure.[/vc_column_text][divider line_type=”No Line”][vc_column_text]

5. Practice taking snacks/drinks from people while cycling – YES!

Mark suggested this last year, so a week or so before the race, my dad and I practised on the road outside our house. I would cycle past him and take bottles and snacks from him!

This boosted my confidence for Ironman Barcelona and as my cycling confidence has increased over the year, I’m feeling really good about this in the Braveheart race too.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

6. Really understand what the morning of the Ironman entails – YES AND NO!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

I knew roughly what to expect for Ironman Barcelona…

I had racked my bike the evening before and walked through the swim to the transition area to my bike and then from my bike to transition area.

This meant that when it came to race day, I knew the quickest path to my bike and didn’t become confused as to where I was going.

I wasn’t 100% sure what else the morning entailed, apart from checking my bike, adding final touches such as my Garmin, changing into my wetsuit, dumping my street bag etc.

We were going to do everything as a group, but when we got there we all dispersed to do final checks and handle race nerves in different ways.

I was feeling slightly nervous at this point because it was passed the agreed time, no one was here, I didn’t know what to do and race time was approaching!

Luckily one of the guys was very tall and I spotted him in the crowd, so we put our wetsuits on together and headed to the water to warm up – I don’t think he realised how much this meant to me!

Again, I wasn’t 100% sure what I should do for a warm up so relied on the others.

For the Braveheart Triathlon, again, I know roughly what to do, but until I have received my race info from Braveheart and listened to the briefing I won’t be 100%. Come race day, I will be.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

7. Woman with a plan – NO!

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”8124″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

For Ironman Barcelona, I fastidiously worked out my pace for each leg based on my estimated pace and also the minimum pace I would have to do as to not miss the cut off times. So if the worst happened, I knew what I would have to do to become an Ironman!

I laminated and taped this to my handle bars, as this is the leg I was most concerned about regarding making cut off times and I places a copy in each transition bag and my run food pouch.

This helped me to really relax about race day, as I could see that my training had really paid off and that if all went to plan, I could walk the marathon and still finish!

I can’t believe I did the above! It sounds so anal! But it gave me the confidence I needed to have fun in the race and finish!

I’m not racing Braveheart like that for 2 reasons:

  1. I’m much fitter than I was and am fully confident that I will finish each leg well within the cut off times
  2. As I’ve briefly mentioned, I have been sick with a urinary tract infection for the last month and so I will not be racing Braveheart. It’s a training race for next year’s Ironman and so I’m just going to relax, take in the views and have fun. It’s going to be an adventure!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

8. Quicker Run Time – YES AND NO!

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”8125″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

From Barcelona: The run was my weakest element of the Ironman, so this time around I’m working on improving my core strength, endurance and speed, so my pace quickens.

For Braveheart: I’ve been working on this ALOT with Mark, sadly an injury to the foot (I chipped one of the Sesamoids – like knee caps in your feet – during the Surrey Sprint Tri in July) meant I was off running for 6 weeks and then I caught the urinary tract infection. So run training has been stalled for a while.

However, I’m definitely quicker and fitter than last year, but will my run time be faster than last years? I doubt it. Last year I only had to run a marathon on a flat road surface. This weekend it’s up and down Ben Nevis![/vc_column_text][divider line_type=”No Line”][vc_column_text]

9. Practice transitions – YES!

So last year I didn’t really practice this and in Transition 2 (when you change from cycle to run gear) I took TWENTY MINUTES!!!!!

This year I’m doing it properly, especially as I have so much more kit due to the conditions. I’ll be testing it before I go up to Scottland in the hotel.[/vc_column_text][divider line_type=”No Line”][vc_column_text]

10. Kit list for each bag and packing list – YES!

For Barcelona, I had an excel sheet with individual columns for general packing, street bag, swim, run bag and bike bag.

As I packed my suitcase for going to Barcelona, I put a tick next to each item and as I packed my kit bags the day before the race, I put a tick next to each item and took a photo of the kit I would place in each bag.

This put my mind at ease, as I knew I had packed everything I needed and that I was 100% ready to race and become an Ironman!

I said I would do it again and I have!

[/vc_column_text][divider line_type=”No Line”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Well, overall I’m happy with my success! I learnt from my mistakes and haven’t made the same mistakes (on the whole) which is great! Now all I have to do is the race!

Follow me on Instagram (@adelaidegoodeve) for live updates! 

[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

10 Great Ways to Overcome Post-Race Blues

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Feeling a bit lost or melancholic following a big race, like the London Marathon? Here’s how you can get over the post-race blues, as inspired by my article for Red Bull.

Have you ever returned from a race and felt a little blue? All your hard training and work has ended and you have nothing tantalising on the horizon?

The good news: this is perfectly normal. Whether you’ve been training for 6-months, a year, 2 years or more for a race, the blues can effect anyone and here are 10 ways to get over them.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

1. Begin planning your next race!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

When you can’t live in the moment of the training or event, it’s best to live in the anticipation of the event!

Research by psychologists Gilovich, Killingsworth and Amit Kumar has shown that the anticipation of future experiences, such as planning a race, is just as enjoyable as the experience itself.

Anticipation for an experience, really is a driver of happiness. Don’t book a rebound race just for the sake of quickly filling a hole though – get about planning something huge for you!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

2. Live in the athlete mindset

[/vc_column_text][divider line_type=”No Line”][vc_raw_html]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[/vc_raw_html][divider line_type=”No Line”][vc_column_text]

When you return to reality, you don’t have to leave your sporting lifestyle behind.

You don’t need to be training for a race to live in the mindset of an athlete. While you rest after your race, focus on recovery and try something new at home that is fun, but not too intense. I’ve taken up Yoga and gone on adventurous weekends after races!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

3. Invest your time in other parts of your life

[/vc_column_text][divider line_type=”No Line”][vc_raw_html]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[/vc_raw_html][divider line_type=”No Line”][vc_column_text]

We sacrifice so much when planning and executing an adventure and now is the time to make up for it.

Invest the time you would’ve spent on your adventure, on other parts of your life that you want to improve and simplify.

When I completed my Ironman journey, I really focused on my business and enhanced my skills by attending online courses and live summits.

Just be careful not to do everything at once, so put your energy into one or two things.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

4. Exercise + the outdoors = instant mood boost

[/vc_column_text][divider line_type=”No Line”][vc_raw_html]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[/vc_raw_html][divider line_type=”No Line”][vc_column_text]

If you’re feeling low and lacking motivation, get outside or in the gym and release those endorphins!

Be aware not to over train, as I’ve said, you want to focus on recovery, but why not try some fun exercise like dancing, walking or hiking in the UK!

The North and South Downs are my playground, I love long walks along the Chantries and St. Martha’s. Besides, why worry about your next race when you’ve got some beautiful British countryside to explore…

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

5. Start Journalling

Journalling is a really great way to reflect on your thoughts and feelings and go deeper. To share the things that excite, interest and scare you.

Writing your journal by hand is very cathartic, as it slows you down, releasing stress and helping you to get past anxious emotions.

It can also help remind you of who you are, your ambitions and desires, and whether you’re living the life you really want.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

6. Go with the flow

[/vc_column_text][divider line_type=”No Line”][vc_raw_html]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[/vc_raw_html][divider line_type=”No Line”][vc_column_text]

If you’re feeling low on energy or finding it tough to mentally push through challenges at work or elsewhere in your life, this is a sign of fatigue.  It’s ok to relax once in a while, particularly following a big race (hello, Netflix)!

Don’t put pressure on yourself and push through it. Take time to enjoy life’s other pleasures, too. Learn a new skill, take up a new hobby, or for a quick happiness boost, listen to your favourite upbeat song, connect with somebody or do a good deed.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

7. Gratitude Practice

When we come back from a race, we often focus on how different our reality is to our amazing adventure. We need to change this and see all the positive things in our life.

A gratitude practice is my favourite way to do this.

Each morning I write down 3 different things I’m grateful for and in the evening, I write down 3 things I’m grateful for that happened that day, from a great latte to access to clean water.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

8. Spend time with family and friends

[/vc_column_text][divider line_type=”No Line”][vc_raw_html]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[/vc_raw_html][divider line_type=”No Line”][vc_column_text]

Our friendships and relationships are so important and yet time with them is often limited when we invest in our training.

Now we’re recovering from our race, it’s essential that we spend time with our friends and family, developing our relationships, supporting them and enjoying each other’s company.

I love catching up with friends near and far on the phone, via Skype, for a meal or fun activity, like walking round Petworth Park or seeing Aladdin the musical!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

9. Recharge your batteries

It’s paramount that you get in some really good sleep and eat nutrient-dense food.

In an ideal world, you want to have all electronics switched off two hours before you go to bed, so the blue light doesn’t disrupt your sleep-inducing hormone melatonin, and be asleep by 10pm, for a refreshing minimum of 8 hours.

Fuelling your body with nutrient dense foods, minimising junk food and caffeine will aid your recovery and boost your mood. We could all do with this now and again.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

10. Remember your race

[/vc_column_text][divider line_type=”No Line”][vc_raw_html]JTNDYmxvY2txdW90ZSUyMGNsYXNzJTNEJTIyaW5zdGFncmFtLW1lZGlhJTIyJTIwZGF0YS1pbnN0Z3JtLWNhcHRpb25lZCUyMGRhdGEtaW5zdGdybS1wZXJtYWxpbmslM0QlMjJodHRwcyUzQSUyRiUyRnd3dy5pbnN0YWdyYW0uY29tJTJGcCUyRkJnMWJxc0lGenQyJTJGJTIyJTIwZGF0YS1pbnN0Z3JtLXZlcnNpb24lM0QlMjI4JTIyJTIwc3R5bGUlM0QlMjIlMjBiYWNrZ3JvdW5kJTNBJTIzRkZGJTNCJTIwYm9yZGVyJTNBMCUzQiUyMGJvcmRlci1yYWRpdXMlM0EzcHglM0IlMjBib3gtc2hhZG93JTNBMCUyMDAlMjAxcHglMjAwJTIwcmdiYSUyODAlMkMwJTJDMCUyQzAuNSUyOSUyQzAlMjAxcHglMjAxMHB4JTIwMCUyMHJnYmElMjgwJTJDMCUyQzAlMkMwLjE1JTI5JTNCJTIwbWFyZ2luJTNBJTIwMXB4JTNCJTIwbWF4LXdpZHRoJTNBNjU4cHglM0IlMjBwYWRkaW5nJTNBMCUzQiUyMHdpZHRoJTNBOTkuMzc1JTI1JTNCJTIwd2lkdGglM0Etd2Via2l0LWNhbGMlMjgxMDAlMjUlMjAtJTIwMnB4JTI5JTNCJTIwd2lkdGglM0FjYWxjJTI4MTAwJTI1JTIwLSUyMDJweCUyOSUzQiUyMiUzRSUzQ2RpdiUyMHN0eWxlJTNEJTIycGFkZGluZyUzQThweCUzQiUyMiUzRSUyMCUzQ2RpdiUyMHN0eWxlJTNEJTIyJTIwYmFja2dyb3VuZCUzQSUyM0Y4RjhGOCUzQiUyMGxpbmUtaGVpZ2h0JTNBMCUzQiUyMG1hcmdpbi10b3AlM0E0MHB4JTNCJTIwcGFkZGluZyUzQTUwJTI1JTIwMCUzQiUyMHRleHQtYWxpZ24lM0FjZW50ZXIlM0IlMjB3aWR0aCUzQTEwMCUyNSUzQiUyMiUzRSUyMCUzQ2RpdiUyMHN0eWxlJTNEJTIyJTIwYmFja2dyb3VuZCUzQXVybCUyOGRhdGElM0FpbWFnZSUyRnBuZyUzQmJhc2U2NCUyQ2lWQk9SdzBLR2dvQUFBQU5TVWhFVWdBQUFDd0FBQUFzQ0FNQUFBQXBXcW96QUFBQUJHZEJUVUVBQUxHUEMlMkZ4aEJRQUFBQUZ6VWtkQ0FLN09IT2tBQUFBTVVFeFVSY3pNelBmMzk5ZlgxJTJCYm01bXpZOUFNQUFBRGlTVVJCVkRqTHZaWGJFc01nQ0VTNSUyRlA4JTJGdDlGdVJWQ1JtVTczSldsem9zZ1NJSVpVUkNqbyUyRmFkJTJCRVFKSkI0SHY4QkZ0JTJCSURwUW9DeDF3ak9TQkZoaDJYc3N4RUlZbjN1bEklMkY2TU5SZUUwN1VJV0pFdjhVRU9XRFM4OExZOTdrcXlUbGlKS0t0dVlCYnJ1QXlWaDV3T0hpWG1waTV3ZTU4RWswMjhjend5dVFkTEtQRzFCa2I0Tm5NJTJCVmVBbmZIcW4xazQlMkJHUFQ2dUdRY3Z1MmgyT1Z1SWYlMkZnV1VGeXk4T1dFcGR5WlNhM2FWQ3FwVm9WdnpaWjJWVG5uMndVOHF6VmpERGV0TzkwR1N5OW1WTHF0Z1lTeTIzMU14clk2STJnR3FqclRZMEw4ZnhDeGZDQmJoV3JzWVlBQUFBQUVsRlRrU3VRbUNDJTI5JTNCJTIwZGlzcGxheSUzQWJsb2NrJTNCJTIwaGVpZ2h0JTNBNDRweCUzQiUyMG1hcmdpbiUzQTAlMjBhdXRvJTIwLTQ0cHglM0IlMjBwb3NpdGlvbiUzQXJlbGF0aXZlJTNCJTIwdG9wJTNBLTIycHglM0IlMjB3aWR0aCUzQTQ0cHglM0IlMjIlM0UlM0MlMkZkaXYlM0UlM0MlMkZkaXYlM0UlMjAlM0NwJTIwc3R5bGUlM0QlMjIlMjBtYXJnaW4lM0E4cHglMjAwJTIwMCUyMDAlM0IlMjBwYWRkaW5nJTNBMCUyMDRweCUzQiUyMiUzRSUyMCUzQ2ElMjBocmVmJTNEJTIyaHR0cHMlM0ElMkYlMkZ3d3cuaW5zdGFncmFtLmNvbSUyRnAlMkZCZzFicXNJRnp0MiUyRiUyMiUyMHN0eWxlJTNEJTIyJTIwY29sb3IlM0ElMjMwMDAlM0IlMjBmb250LWZhbWlseSUzQUFyaWFsJTJDc2Fucy1zZXJpZiUzQiUyMGZvbnQtc2l6ZSUzQTE0cHglM0IlMjBmb250LXN0eWxlJTNBbm9ybWFsJTNCJTIwZm9udC13ZWlnaHQlM0Fub3JtYWwlM0IlMjBsaW5lLWhlaWdodCUzQTE3cHglM0IlMjB0ZXh0LWRlY29yYXRpb24lM0Fub25lJTNCJTIwd29yZC13cmFwJTNBYnJlYWstd29yZCUzQiUyMiUyMHRhcmdldCUzRCUyMl9ibGFuayUyMiUzRUFyZSUyMHlvdSVDMiVBMHRyYWluaW5nJUMyJUEwZm9yJTIwdGhlJTIwJTQwbG9uZG9ubWFyYXRob24lMjAlM0YlMjBUaGUlMjBMb25kb24lMjBNYXJhdGhvbiUyMGlzJTIwbGVzcyUyMHRoYW4lMjBhJTIwbW9udGglMjBhd2F5JTIwYW5kJTIwYXMlMjBJJTIwd2FzJUMyJUEwcmVjZW50bHklMjBhc2tlZCUyMGJ5JTIwYSUyMGxpc3RlbmVyJTIwd2hhdCUyMEklMjB3b3VsZCUyMGRvJTIwYWdhaW4lMjBmb3IlMjBteSUyMElyb25tYW4lMjBhbmQlMjB3aGF0JTIwSSUyMHdvdWxkJTIwZGVmaW5pdGVseSVDMiVBMG5vdCUyMGRvJTIwYWdhaW4lMkMlMjBJJTIwZmVsdCUyMHRoYXQlMjBJJTIwbWlnaHQlMjBiZSUyMGFibGUlMjB0byUyMGhlbHAlMjB5b3UlMjBhdm9pZCUyMHNvbWUlMjBvZiUyMG15JTIwcmFjZSUyMHBpdGZhbGxzLiUyMEklMjB3YXMlMjByZWNlbnRseSUyMGFza2VkJTIwYnklMjBhJTIwbGlzdGVuZXIlMjB3aGF0JTIwSSUyMHdvdWxkJTIwZG8lMjBhZ2FpbiUyMGZvciUyMG15JTIwSXJvbm1hbiUyMGFuZCUyMHdoYXQlMjBJJTIwd291bGQlMjBkZWZpbml0ZWx5JUMyJUEwbm90JTIwZG8lMjBhZ2FpbiUyMSUyMFRoaXMlMjB3YXMlMjBhJTIwbGl0dGxlJTIwdHJpY2t5JTIwdG8lMjBhbnN3ZXIlMjBiZWNhdXNlJUMyJUEwdGhlcmUlMjB3YXNuJTI2JTIzMzklM0J0JTIwYW55dGhpbmclMjBJJTIwMTAwJTI1JTIwd291bGRuJTI2JTIzMzklM0J0JTIwb3IlMjB3b3VsZCUyMGRvJTIwYWdhaW4lMjAtJTIwYnV0JTIwdGhlcmUlMjBhcmUlMjB0aGluZ3MlMjBJJTIwd291bGQlMjBkbyUyMGRpZmZlcmVudGx5JTIxJTIwSGF2ZSUyMHlvdSUyMGVudGVyZWQlMjBhJTIwcmFjZSUzRiUyMEklMjB3b3VsZCUyMGxvdmUlMjB0byUyMGtub3clMjB3aGF0JTIweW91JTIwMTAwJTI1JTIwd291bGQlMjBvciUyMHdvdWxkbiUyNiUyMzM5JTNCdCUyMGRvJTIwYWdhaW4lMjElMjBIZXJlJTIwYXJlJTIwbXklMjAxMCUyMHRoaW5ncyUzQiUyMDEuJTIwS25vdyUyMEhvdyUyMFRvJTIwQ2hhbmdlJTIwTXklMjBCaWN5Y2xlJTIwVHlyZSUyMEJlZm9yZSUyMDIlMjBXZWVrcyUyMFRvJTIwR28lMjAyLiUyMEtub3clMjBNeSUyMFN3ZWF0JTIwUmF0ZSUyMDMuJTIwQ2FsY3VsYXRlJTIwSG93JTIwTWFueSUyMENhbG9yaWVzJTIwSSUyME5lZWQlMjBUbyUyMEVhdCUyMEV2ZXJ5JTIwSG91ciUyMDQuJTIwT3JkZXIlMjBZb3VyJTIwS2l0JTIwTW9udGhzJTJDJTIwTm90JTIwV2Vla3MlMkMlMjBCZWZvcmUlMjBZb3VyJTIwUmFjZSUyMDUuJTIwUHJhY3RpY2UlMjBUYWtpbmclMjBTbmFja3MlMkZEcmlua3MlMjBGcm9tJTIwUGVvcGxlJTIwV2hpbGUlMjBDeWNsaW5nJTIwNi4lMjBSZWFsbHklMjBVbmRlcnN0YW5kJTIwV2hhdCUyMFRoZSUyME1vcm5pbmclMjBPZiUyMFRoZSUyMElyb25tYW4lMjBFbnRhaWxzJTIwNy4lMjBXb21hbiUyMFdpdGglMjBBJTIwUGxhbiUyMDguJTIwUXVpY2tlciUyMFJ1biUyMFRpbWUlMjA5LiUyMFByYWN0aWNlJTIwVHJhbnNpdGlvbnMlMjAxMC4lMjBLaXQlMjBMaXN0JTIwRm9yJTIwRWFjaCUyMEJhZyUyMEFuZCUyMFBhY2tpbmclMjBMaXN0JTIwJTIzaXJvbndvbWFuJTIwJTIzaXJvbndvbWFuc3RyZW5ndGglMjAlMjNpcm9ud29tYW50cmFpbmluZyUyMCUyM2lyb25tYW4lMjAlMjNpcm9ubWFudHJhaW5pbmclMjAlMjNpcm9ubWFuMjAxOCUyMCUyM2lyb25tYW5saWZlJTIwJTIzZ2V0YWZ0ZXJpdCUyMCUyM3B1c2hpbmdsaW1pdHMlMjAlMjNsb25kb25tYXJhdGhvbjIwMTglMjAlMjNsb25kb25tYXJhdGhvbiUyMCUyM2tlZXBwdXNoaW5nJTIwJTIzYXRobGV0ZSUyMCUyM2F0aGxldGVtaW5kc2V0JTIwJTIzd2lubmluZ21pbmRzZXQlMjAlMjNpcm9ubWFudGlwcyUyMCUyM21pbmRzZXQlMjAlMjNib2R5bWluZHRyYW5zZm9ybWF0aW9uJTIwJTIzaXJvbm1hbmJhcmNlbG9uYSUyMCUyM3RyaWF0aGxvbnRyYWluaW5nJTIwJTIzdHJpbGlmZSUyMCUyM3RyaWxpZmVzdHlsZSUyMCUyM3J1bm5pbmdsaWZlc3R5bGUlMjAlMjNydW5uaW5nbGlmZSVDMiVBMCUyMCUyM3J1bm5pbmdtaW5kJTIwJTIzcmFjZXRpcHMlMjAlMjNtYXJhdGhvbnRyYWluaW5nJTIwJTIzbWFyYXRob25taW5kc2V0JTNDJTJGYSUzRSUzQyUyRnAlM0UlMjAlM0NwJTIwc3R5bGUlM0QlMjIlMjBjb2xvciUzQSUyM2M5YzhjZCUzQiUyMGZvbnQtZmFtaWx5JTNBQXJpYWwlMkNzYW5zLXNlcmlmJTNCJTIwZm9udC1zaXplJTNBMTRweCUzQiUyMGxpbmUtaGVpZ2h0JTNBMTdweCUzQiUyMG1hcmdpbi1ib3R0b20lM0EwJTNCJTIwbWFyZ2luLXRvcCUzQThweCUzQiUyMG92ZXJmbG93JTNBaGlkZGVuJTNCJTIwcGFkZGluZyUzQThweCUyMDAlMjA3cHglM0IlMjB0ZXh0LWFsaWduJTNBY2VudGVyJTNCJTIwdGV4dC1vdmVyZmxvdyUzQWVsbGlwc2lzJTNCJTIwd2hpdGUtc3BhY2UlM0Fub3dyYXAlM0IlMjIlM0VBJTIwcG9zdCUyMHNoYXJlZCUyMGJ5JTIwJTNDYSUyMGhyZWYlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy5pbnN0YWdyYW0uY29tJTJGYWRlbGFpZGVnb29kZXZlJTJGJTIyJTIwc3R5bGUlM0QlMjIlMjBjb2xvciUzQSUyM2M5YzhjZCUzQiUyMGZvbnQtZmFtaWx5JTNBQXJpYWwlMkNzYW5zLXNlcmlmJTNCJTIwZm9udC1zaXplJTNBMTRweCUzQiUyMGZvbnQtc3R5bGUlM0Fub3JtYWwlM0IlMjBmb250LXdlaWdodCUzQW5vcm1hbCUzQiUyMGxpbmUtaGVpZ2h0JTNBMTdweCUzQiUyMiUyMHRhcmdldCUzRCUyMl9ibGFuayUyMiUzRSUyME1JTkRTRVQlMjBUSVBTJTIwd2l0aCUyMEFkZWxhaWRlJTNDJTJGYSUzRSUyMCUyOCU0MGFkZWxhaWRlZ29vZGV2ZSUyOSUyMG9uJTIwJTNDdGltZSUyMHN0eWxlJTNEJTIyJTIwZm9udC1mYW1pbHklM0FBcmlhbCUyQ3NhbnMtc2VyaWYlM0IlMjBmb250LXNpemUlM0ExNHB4JTNCJTIwbGluZS1oZWlnaHQlM0ExN3B4JTNCJTIyJTIwZGF0ZXRpbWUlM0QlMjIyMDE4LTAzLTI3VDE3JTNBMjIlM0EyMiUyQjAwJTNBMDAlMjIlM0VNYXIlMjAyNyUyQyUyMDIwMTglMjBhdCUyMDEwJTNBMjJhbSUyMFBEVCUzQyUyRnRpbWUlM0UlM0MlMkZwJTNFJTNDJTJGZGl2JTNFJTNDJTJGYmxvY2txdW90ZSUzRSUyMCUzQ3NjcmlwdCUyMGFzeW5jJTIwZGVmZXIlMjBzcmMlM0QlMjIlMkYlMkZ3d3cuaW5zdGFncmFtLmNvbSUyRmVtYmVkLmpzJTIyJTNFJTNDJTJGc2NyaXB0JTNF[/vc_raw_html][divider line_type=”No Line”][vc_column_text]

Family and friends may not be too interested in a minute-by-minute account of your race, as I’ve discovered! However, this doesn’t have to stop you from remembering your race and basking in your achievement.

I’ve framed my favourite pictures, hang my medals proudly, assembled a photo album, written a short story and about to release an audiobook. Find your own way of joyfully remembering your awesome race. Good luck!

[/vc_column_text][divider line_type=”No Line”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Let me know if you need any help getting over your post-race blues by sending me a message via my shiny red bot!

[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][divider line_type=”No Line”][vc_raw_html]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[/vc_raw_html][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

How to use mantras for sport performance

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Do you struggle with doubt and distractions when going after your goals? Then read this blog to discover how mantras can help keep you calm, focused and positive.

[/vc_column_text][divider line_type=”No Line”][divider line_type=”No Line”][vc_column_text]

What Are Mantras and Why Athletes Use them

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7567″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][vc_raw_html]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[/vc_raw_html][divider line_type=”No Line”][vc_column_text]

The Sanskrit word ‘mantra’ translates to ‘instrument for thinking’, as they are a powerful way to direct your mind towards positive thoughts, feelings and experiences.

Mantras are a selection of short, positive, instructive and actionable words that address what you want to think and how you want to feel – not the challenges you want to overcome.

Repeat your mantra to direct your mind away from the unhelpful thoughts, feelings and distractions and to focus your mind on the helpful thoughts, feelings and experiences you desire.

For example, when you are running and you start thinking ‘This hurts and now I have a stitch, and my legs are feeling heavy and tired, and there is still so far to go… etc.” These negative thoughts start to snowball.

A powerful mantra would focus your mind away from thoughts reinforcing pain and discomfort, and towards positive thoughts and feelings.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

When Athletes Use Mantras

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7568″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][vc_raw_html]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[/vc_raw_html][divider line_type=”No Line”][vc_column_text]

Mantras have become a very effective and popular practice with athletes to enhance their performance and to help keep them going when things get tough.

Positive, motivational and inspirational self-talk has been helping athletes win for decades. Athletes  use mantras;

  • During their training, to strengthen their mental game and keep themselves motivated
  • Before a race or game, to build up strength and confidence, to get pumped and their energy flowing
  • During their race or game, to empower them to stay focused, on target and positive

“This is what you came for.”

SCOTT JUREK, one of greatest runners of all time running, feats include running 166 miles in 24 hours and the Appalachian Trail speed record, averaging nearly 50 miles a day over 46 days

“I’ve got this”

— LAURIE HERNANDEZ, American gymnast who has won an individual silver medal and team gold as a member of the 2016 U.S. Olympic women’s gymnastics team

“You’re tougher than the rest.”

SARAH REINERTSEN, Paralympian who holds World Records in the 100m, 200m, 400, 5km marathon and marathon distance races, and is the first above-knee amputee woman to complete the Ironman World Championships.

[/vc_column_text][divider line_type=”No Line”][divider line_type=”No Line”][vc_column_text]

How to create powerful mantras

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

1. Keep it short

You want a quick and powerful one-liner that’s less than 8 words.

2. Keep it positive

You are ONLY allowed to use positive words and you’re NOT allowed to use negative words. This ensures you will fire and strengthen the positive pathways in your brain – not the negative.

For example, instead of saying “I do not want to feel tired”, repeat to yourself “I feel power, I feel energy, I feel awesome!!”.

3. Keep it energised

Use powerful and strong verbs and adjectives that evoke energy, like ‘tough’ ‘fast’ ‘calm’

4. Keep it actionable

Use your mantra as a mental reminder for what you are capable of, how you want to feel or what you plan to do.

“Easy, light, smooth, fast”

— CHRISTOPHER MCDOUGALL, author of Born To Run. Chris uses this simple mantra to focus on his form when he starts to struggle during a run

5. Keep it at the forefront of your mind

You want to use your mantra(s) when you need to direct your mind away from unhelpful feelings, thoughts and actions and towards helpful feelings, thoughts and actions.

This could be when you’re reaching for that snooze button, craving sugar, entertaining the idea of a Netflix binge or tempted to go easy in a training session.

[/vc_column_text][divider line_type=”No Line”][divider line_type=”No Line”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

I would love to know what powerful mantras you already use and what new mantras you come up with – send me a message via my red bot or find me on Instagram @adelaidegoodeve.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Here’s one of my favourite one below (and I have a tune for it!)

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7569″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

Mark Kleanthos: Triathlon Coach’s Advice on Nutrition and Hydration (Part 2)

[vc_row type=”full_width_background” full_screen_row_position=”middle” bg_color=”#ffffff” scene_position=”center” text_color=”custom” custom_text_color=”#2b2d42″ text_align=”center” overlay_strength=”0.3″][vc_column centered_text=”true” column_padding=”padding-1-percent” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

TWS S2 E15 • Mark Kleanthos

[/vc_column_text][heading]

Mark Kleanthos: Triathlon Coach’s Advice on Nutrition and Hydration (Part 2)

[/heading][vc_column_text]

[spreaker type=player resource=”episode_id=14460096″ width=”100%” height=”200px” theme=”dark” playlist=”false” playlist-continuous=”false” autoplay=”false” live-autoplay=”false” chapters-image=”true” hide-logo=”false” hide-likes=”false” hide-comments=”false” hide-sharing=”false” ]

[/vc_column_text][divider line_type=”No Line” custom_height=”30″][divider line_type=”Small Line” line_thickness=”1″ divider_color=”extra-color-gradient-2″][divider line_type=”No Line” custom_height=”30″][vc_custom_heading text=”“Believe you can achieve and you can achieve anything.“” font_container=”tag:h2|font_size:60|text_align:center|color:%232b2d42|line_height:1″ google_fonts=”font_family:Nothing%20You%20Could%20Do%3Aregular|font_style:400%20regular%3A400%3Anormal”][heading subtitle=”Mark Kleanthos”][/heading][divider line_type=”No Line” custom_height=”10″][divider line_type=”Small Line” line_thickness=”1″ divider_color=”extra-color-gradient-2″][divider line_type=”No Line” custom_height=”30″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

I’m back with endurance triathlete and coach Mark Kleanthos and in Part 2 of our conversation, we chat about his mindset and the importance of hydration and nutrition.

If you didn’t listen to Part 1, here’s an overview of Mark’s outstanding achievements;

  • Participated in triathlon since 1983 and hasn’t missed a year since
  • Competed in over 39 Ironmans
  • 2 double Ironmans – he broke 2 British records and finished the second race in under 24 hours
  • Triple Ironman – that’s non-stop, a 12.6km swim, 550km cycle and 126km run in 45 hours 58 mins 20 secs.

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7592″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

Mark really helped me to optimize my performance for Ironman Barcelona last year, by providing me with nutrition and hydration advice.

We go into this, talking about the importance of knowing how to calculate and consume how many calories you need to eat an hour when racing and training – something I didn’t realize!

Another thing I didn’t know about, was the importance of staying hydrated. Did you know that for every 2% decrease in your hydration, your performance drops 10%? That’s huge! Mark talks to us about how we can prevent this from occurring.

As you know, I also love everything to do with our mindset. So Mark gives us some tips on how to mentally prepare ourselves for race day too!

I hope this conversation helps you with your race ambitions, if you have any questions for me or Mark, then do drop Mark a line here or you can send me a message via my red bot.

Enjoy!

(Listen to Part 1 here with Mark Kleanthos where we dive into his story and outstanding 36 year career in triathlon!) [/vc_column_text][divider line_type=”No Line”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”center” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_raw_html]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[/vc_raw_html][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][divider line_type=”No Line”][image_with_animation image_url=”7051″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%”][vc_column_text]

Listen & Subscribe on iTunesSpreaker | Stitcher

[/vc_column_text][divider line_type=”No Line” custom_height=”30″][vc_column_text]P.S. Thank you so much for choosing to listen to my podcast today, you’re making me one very happy person! If you enjoyed the show, then please share it using the social share buttons below.

I would also really love it if you would take just 60 seconds to leave me an honest review and rating for my podcast on iTunes. They’re super helpful when it comes to ranking the show and I thoroughly enjoy reading every single one – and If I really like it, then you’ll be given a shout out on my podcast 🙂

[/vc_column_text][divider line_type=”No Line” custom_height=”30″][vc_custom_heading text=”Selected Links From The Episode” font_container=”tag:h2|font_size:30|text_align:left|color:%232b2d42″ google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:500%20bold%20regular%3A500%3Anormal”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”default”][vc_column_text]

Find Mark On Instagram | Twitter | Website

[/vc_column_text][divider line_type=”No Line” custom_height=”30″][vc_column_text]

Other Mentions

Norseman Extreme Triathlon

High 5 Nutrition

Epic 5 Ultra Endurance Adventure

Mark’s books

Ironman Norway

[/vc_column_text][divider line_type=”No Line” custom_height=”30″][vc_custom_heading text=”Show Notes” font_container=”tag:h2|font_size:30|text_align:left|color:%232b2d42″ google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:500%20bold%20regular%3A500%3Anormal”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”default”][vc_column_text]

[0-1.52] Introduction to Part 2 of my conversation with Mark

[1.52-4.42] How Mark mentally prepared for a Triple Ironman

[4.42-8.04] How Mark works out how many calories he needs to consume for a race/while training

[8.04-14.22] How Mark works out how much he needs to drink during a race/while training and why it’s important

[14.22-16.50] Mark’s go-to race breakfast

[16.50-24.15] Wild Fire Round

[24.15-25.43] Let you in on a secret about my last guest of Season 3

[/vc_column_text][divider line_type=”No Line” custom_height=”30″][vc_custom_heading text=”Related Episodes You Might Enjoy” font_container=”tag:h2|font_size:30|text_align:left|color:%232b2d42″ google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:500%20bold%20regular%3A500%3Anormal”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”default”][vc_column_text]

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Big thanks to Rob Lawrence and Matt for production, audio engineering and for helping me make Season 2 become a reality 🙂

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”center” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_raw_html]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[/vc_raw_html][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_custom_heading text=”How Can I Support The Podcast?” font_container=”tag:h2|font_size:30|text_align:left|color:%232b2d42″ google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:500%20bold%20regular%3A500%3Anormal”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”default”][vc_column_text]Tell Your Friends & Share Online!

Subscribe & Review:  iTunes | Spreaker | Stitcher

Leave a review on iTunes!

Share a message with us on Spreaker![/vc_column_text][/vc_column][/vc_row]

8 Tips For A Positive Marathon Mindset

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

I am often asked: What did you think of during the race [Ironman Barcelona] to drive you on?

 

With the London Marathon just 2 and a half weeks away, I wanted to share with you 8 tips from podcast guest Margaret Schlachter and myself, to help you develop a positive marathon mindset and run your best marathon.

[/vc_column_text][divider line_type=”No Line”][vc_column_text][spreaker type=player resource=”episode_id=14052056″ width=”100%” height=”200px” theme=”dark” playlist=”false” playlist-continuous=”false” autoplay=”false” live-autoplay=”false” chapters-image=”true” hide-logo=”false” hide-likes=”false” hide-comments=”false” hide-sharing=”false” ][/vc_column_text][divider line_type=”No Line”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”extra-color-3″][vc_column_text]

Mindset Tip #1 Acknowledge and sit with negative space

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7528″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

No matter how fit, experienced or strong you are, there comes a point in a race when you enter a negative space. This is usually brought on by pain or your inner critic, such as “What do you think you’re doing?” or “Why do you think you can do this run?”

(If you want to find our how you can change your inner critic to be a positive powerhouse of encouragement, read this blog: 3 Steps To Improve Your Inner Voice)

I want you to know that this negative space will pass, it’s just a natural phase of training or racing. Similar to meditating, sit with the negative (but not for too long), acknowledge it, embrace it and let it float on by – you can even visualise yourself swiping it away!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Mindset Tip #2 Think of an even worse scenario

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7530″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

Sometimes this temporary negative mood can be a little harder to get out of, one trick is to create even more negative situations – think up the most ridiculous scenarios that would make you laugh or greatly appreciate your current situation.

For example, when I was running my marathon at the end of my Ironman and I saw other people running off to the finish line when I was on lap number 1 and 2, I thought “at least I’m going onto lap number 2 and I wasn’t disqualified”.

Or perhaps you’re out running and it starts raining and as Margaret says, instead of thinking: “this sucks, I still have 15 miles to go” think >> “At least I have a raincoat and will stay relatively dry, could be worse, I might not have a raincoat or lose a shoe in the mud etc.”

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Mindset Tip #3 Red Light/Green Light

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

I really like this method of Margaret’s, I use something similar with my coaching clients.

This method allows us to recognise when we are changing moods, what that feels like and how we can change our mood to feel our best in a certain situation.

We want to visualise and write down the following moods;

  1. Green Light: What’s the perfect [marathon] you could possibly race? Take a moment to really visualise what that would be like – what can you see, hear, feel and smell? What are you thinking?
  2. Yellow Light: Think of the moment when you’re running your marathon and things start to become a little less fun – again what can you see, hear, feel and smell? What are you thinking?
  3. Red Light: Now think of a time when you’re running and things are not going well – what can you see, hear, feel and smell? What are you thinking?

Once you’ve written down these 3 scenarios, you can recognise and identify what physical and mental reaction your body and mind has when you are entering and moving between these different moods while running your marathon.

So when they start to come up during your marathon, you can take time to change your mood from red to yellow or yellow to green.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Mindset Tip #4 Take in your surroundings

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7529″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

When you’re starting to feel low, look up from plodding along and take in the sights around you. Notice how beautiful, amazing and hilarious your surroundings are!

On the London Marathon you’re going to pass some spectacular buildings and structures and there are going to be people dressed up in hilarious costumes. You will be surrounded by an incredible crowd of runners and spectators too, so drink it all in and smile.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Mindset Tip #5 Take on the role of the observer

Another great method is to take on the role of the observer while you’re running. Think of yourself as a pigeon flying over and looking down at the scene or if you’re racing in the London Marathon, think of yourself as one of the spectators.

What do you look like from the outside? What are they thinking of you running?

The pigeon maybe thinking; “This person is crazy, ‘coo’! Why are they running in a sea of people, and why so far, ‘coo’! I could never run that far, flying is so much easier, ‘coo’!”

Or the spectator will be thinking, go go go! You’re doing so well! You’re so fit and strong, being able to run so far! I wish I got my place this year, you’re so lucky, keep going!

It’s a fun game to play, distracts your mind and it really helps to see yourself from another perspective.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Mindset Tip #6 Meditate

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7534″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]Running can be a form of meditating, it helps you to be in the present moment and to really notice how you’re feeling and what’s going on inside of your mind.

As we touched upon Mindset Tip #1, just let your thoughts come into your mind, acknowledge them and then swipe them to the side or see them floating away.

Sometimes I like to see my thoughts as fluffy white clouds against a calm blue sky and when they float in, I see them float away again, just as calmly.[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Mindset Tip #7 Count to 100

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7532″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]A technique I find very helpful when things get tough and my energy is ebbing, is to count up to 100 with every right step – I borrowed this from Paula Radcliffe MBE (who holds the women’s marathon world record at 2:15:25, London, 2003!).

Thinking how far you still have to go can be overwhelming and depressing, so it’s really important to have a couple of techniques that help you focus and concentrate on doing the best you can in the moment. I love counting to 100 – over and over again.

It breaks down how far I have to go into tiny pieces, 100 steps is easily achievable and I can lie to myself – “You just have to do 50 more steps” and then when I get to 50: “Well done you did so well, you can totally do 50 more!” And off I run![/vc_column_text][divider line_type=”No Line”][vc_column_text]

Mindset Tip #8 Don’t care what anyone else thinks

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7533″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

From interviewing hundreds of women on her podcast, Dirt In Your Skirt, Margaret has learnt that the number one common trait of a positive mindset is, not caring what anybody else or society thinks of you. This enables you to truly embrace your unique self and this is where success lies.

So if you want to run in a tiara as it makes you feel like a princess, go for it.

If you want to run in make up, go for it.

If you don’t want to run in make up, go for it.

If you want to run in a unicorn costume, go for it.

Don’t change your actions because you’re worried about what someone else might think. Align your actions with your true self, run in what’s comfortable and run in a way that works for you.

[/vc_column_text][divider line_type=”No Line”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

You can listen to Margaret’s episode here, to discover her story of becoming the first professional female obstacle course racer and how she continues to get out of the funk when running marathons to insane races!

If you have any more questions for me, send me a message via my red bot 🙂

 

You can also Find Margaret Here: Website | Instagram | Twitter

[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

Mark Kleanthos: An extraordinary 36 year journey in triathlon (Part 1)

[vc_row type=”full_width_background” full_screen_row_position=”middle” bg_color=”#ffffff” scene_position=”center” text_color=”custom” custom_text_color=”#2b2d42″ text_align=”center” overlay_strength=”0.3″][vc_column centered_text=”true” column_padding=”padding-1-percent” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

TWS S2 E14 • Mark Kleanthos

[/vc_column_text][heading]

Mark Kleanthos: An extraordinary 36 year journey in triathlon (Part 1)

[/heading][vc_column_text]

[spreaker type=player resource=”episode_id=14408684″ width=”100%” height=”200px” theme=”dark” playlist=”false” playlist-continuous=”false” autoplay=”false” live-autoplay=”false” chapters-image=”true” hide-logo=”false” hide-likes=”false” hide-comments=”false” hide-sharing=”false” ]

[/vc_column_text][divider line_type=”No Line” custom_height=”30″][divider line_type=”Small Line” line_thickness=”1″ divider_color=”extra-color-gradient-2″][divider line_type=”No Line” custom_height=”30″][vc_custom_heading text=”“I finished the double Ironman and thought what’s next?“” font_container=”tag:h2|font_size:60|text_align:center|color:%232b2d42|line_height:1″ google_fonts=”font_family:Nothing%20You%20Could%20Do%3Aregular|font_style:400%20regular%3A400%3Anormal”][heading subtitle=”Mark Kleanthos”][/heading][divider line_type=”No Line” custom_height=”10″][divider line_type=”Small Line” line_thickness=”1″ divider_color=”extra-color-gradient-2″][divider line_type=”No Line” custom_height=”30″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]It’s hard to introduce ultra endurance triathlete Mark Kleanthos, his journey and achievements have been extraordinary.

However, Triathlon 220 magazine recently asked on Twitter who has inspired and helped you on your triathlon training, and this is what I said.

“Last year I was training for Ironman Barcelona and was running into some difficulties 3 weeks or so before the race.

Mark swooped in and rescued me – if it wasn’t for his nutrition and hydration advice I wouldn’t have become an Ironman.

Ironman Barcelona was such an important journey for me, because in the past I have suffered from severe Chronic Fatigue Syndrome and since fully recovering a few years ago, I have been on a journey to see just what my body and mind can do.

Becoming an Ironman was a very important part of this journey, so I’m exceptionally grateful to Mark for helping me make my dream come true.

I didn’t expect to be bitten by the triathlon bug, but I have been.

I really love Mark because he understands the adventurer and dreamer inside of me. He doesn’t shy away from my ultimate dream, to finish Norseman, even thou I am far from that finish line at the moment.

With Mark I’m filled with inspiration, motivation, confidence and a knowing that with his help, expertise and friendship, I will achieve my next dream: to become a Norseman.”[/vc_column_text][divider line_type=”No Line”][vc_gallery type=”flickity_style” images=”7596,7520,7526″ flickity_controls=”pagination” flickity_desktop_columns=”1″ flickity_small_desktop_columns=”1″ flickity_tablet_columns=”1″ flickity_box_shadow=”none” onclick=”link_no” img_size=”400×600″][divider line_type=”No Line”][vc_column_text]

Mark’s achievements are so extraordinary and drive me to achieve my potential and reach even higher, here are some of Mark’s most impressive feats;

  • Participated in triathlon from the UK’s very first race in 1983 and has not missed a journey since in his 36 year career
  • Competed in over 39 Ironmans
  • 2 double Ironmans – he broke 2 British records and finished the second race in under 24 hours
  • Triple Ironman – that’s non-stop, a 12.6km swim, 550km cycle and 126km run in 45 hours 58 mins 20 secs.
  • 1000 press ups in just under 30 minutes – again breaking the world record at the time

I’m really excited to introduce you to Mark, as I hope he’ll inspire you to pursue your passion, reach for the stars and put in the hard work.

Let me know what you think of the show by sending me a message via my red bot or leaving me a comment on Facebook or Instagram – and if you know someone who would enjoy the show, please share it with them 🙂

Listen to Part 2 with Mark Kleanthos here on how to work out how much you need to eat/drink during race day and training – and why it’s vital.[/vc_column_text][divider line_type=”No Line”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”center” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_raw_html]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[/vc_raw_html][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][divider line_type=”No Line”][image_with_animation image_url=”7051″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%”][vc_column_text]

Listen & Subscribe on iTunesSpreaker | Stitcher

[/vc_column_text][divider line_type=”No Line” custom_height=”30″][vc_column_text]P.S. Thank you so much for choosing to listen to my podcast today, you’re making me one very happy person! If you enjoyed the show, then please share it using the social share buttons below.

I would also really love it if you would take just 60 seconds to leave me an honest review and rating for my podcast on iTunes. They’re super helpful when it comes to ranking the show and I thoroughly enjoy reading every single one – and If I really like it, then you’ll be given a shout out on my podcast 🙂

[/vc_column_text][divider line_type=”No Line” custom_height=”30″][vc_custom_heading text=”Selected Links From The Episode” font_container=”tag:h2|font_size:30|text_align:left|color:%232b2d42″ google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:500%20bold%20regular%3A500%3Anormal”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”default”][vc_column_text]

Find Mark On Instagram | Twitter | Website

[/vc_column_text][divider line_type=”No Line” custom_height=”30″][vc_column_text]

Other Mentions

Braveheart Triathlon[/vc_column_text][divider line_type=”No Line” custom_height=”30″][vc_custom_heading text=”Show Notes” font_container=”tag:h2|font_size:30|text_align:left|color:%232b2d42″ google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:500%20bold%20regular%3A500%3Anormal”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”default”][vc_column_text]

[0-0.24] Braveheart Tri shout out

[0.40-10.35] Mark Kleanthos and his 36 year experience in triathlon

[10.35-16] What it was like competing in the UK’s first ever triathlon and his top takeaways

[16-19.55] Mark’s second epic triathlon: 3.2km (2 mile) swim between Brighton’s 2 piers, 50km (32 miles) race walk,161km (100 mile) cycle ride and 42km (26 mile) run in 17 hours.

[19.55-24.39] Did Mark know his first triathlon would lead him down this extraordinary path?

[12.39-35.30] Why did Mark choose to compete in 2 double and 1 triple Ironmans

[/vc_column_text][divider line_type=”No Line” custom_height=”30″][vc_custom_heading text=”Related Episodes You Might Enjoy” font_container=”tag:h2|font_size:30|text_align:left|color:%232b2d42″ google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:500%20bold%20regular%3A500%3Anormal”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”default”][vc_column_text]

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Big thanks to Rob Lawrence and Matt for production, audio engineering and for helping me make Season 2 become a reality 🙂

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”center” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_raw_html]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[/vc_raw_html][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_custom_heading text=”How Can I Support The Podcast?” font_container=”tag:h2|font_size:30|text_align:left|color:%232b2d42″ google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:500%20bold%20regular%3A500%3Anormal”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”default”][vc_column_text]Tell Your Friends & Share Online!

Subscribe & Review:  iTunes | Spreaker | Stitcher

Leave a review on iTunes!

Share a message with us on Spreaker![/vc_column_text][/vc_column][/vc_row]

10 Things I Will Do Differently For My Next Ironman

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

If you’re doing an Ironman this year or thinking of doing an Ironman, then read this blog to avoid some of the pitfalls I made!

I was asked by a listener what I would do differently the next time I did an Ironman – yes there will be another one!

This year I’m training for the Braveheart Triathlon – 1.2 mile sea loch swim, a 56 mile road cycle, and a 13 mile hill run to the summit of Ben Nevis and back!

My 3-4 year goal is Norseman, an extreme triathlon based in Norway!

So here are….

[/vc_column_text][divider line_type=”No Line”][vc_custom_heading text=”10 things I Will Be Doing Differently for the Braveheart Half Ironman” font_container=”tag:h2|text_align:center” google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:700%20bold%20regular%3A700%3Anormal”][divider line_type=”No Line”][vc_column_text]

1. Know how to change my bicycle tyre before 2 weeks to go

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7468″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

I trained for 6 months on my road bike without knowing how to change a tyre and learned how to do so just 2 weeks before Ironman Barcelona!

I put it off for so long because I find bike mechanics such a puzzle and learning it off Youtube was too difficult.

Luckily a very kind guy from Wyndy Milla showed me how a couple of weeks before race day and then I went home and practiced like crazy!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

2. Know my sweat rate for training and Braveheart Tri

Until I met triathlete coach Mark Kleanthouse, founder of IronMate Coaching and competitor of over 1,000 worldwide events – including some seriously insane events, I had no idea about sweat rate and how important it was.

Listen to my episode with Mark on how to work out even more on how much you need to drink during race day and training.

Did you know that a 2% drop in body weight from fluid loss can result in a 10% decline in your performance?

And dehydration during long training sessions, especially rides, can weaken your immune system and cause you to become sick.

By finding out your sweat rate, you will know how much you need to drink per hour during your training and race. This allows you to keep your performance and recovery levels maximised.

Once you know your sweat rate, it’s important to practice how much you need to drink for race day during your training, to see how much you can comfortable absorb at your race effort.

Also be aware of sodium loss through sweating, as you will need to replace this with electrolyte drinks and salty foods to prevent cramp.

During training and on race day, you don’t want to drink too much plain water as this can result in hyponatremia, which means you’ve diluted your the sodium levels in your body by too much.

If it wasn’t for Mark’s knowledge here and a nutritionist called Sophie, I wouldn’t have become an Ironman. Rest be sured I will be nailing this for my Braveheart Triathlon.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

3. Calculate how many calories I need to eat every hour

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7469″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

By calculating how many calories you burn in an hour you can calculate how many calories you need to replace, as Mark explains in his blog here.

We dive into on my podcast how to work out how much you need to eat during race day and training.

I prefer to get my calories from natural sources, but this is challenging when you’re going abroad for your race (and you have no kitchen due to renovations like me!) and as I left it too late, it wasn’t possible for me.

However, I found some great alternatives that worked brilliantly for me. I used Nakd Crunch Bars, Primal Pantry Bars and High5 IsoGels.

During my training, I ran into some trouble with my nutrition as I really dislike eating early in the morning, so I either fasted or didn’t enough before training sessions, and also during. I also didn’t eat enough glycogen or protein post-recovery as I’ve now found out.

This resulted in a weakened immune system and sickness.

For me, this is still my weaker area and the area I’m focusing on strengthening the most. Already I’ve noticed a vast improvement in my energy levels, performance and recovery – and if I don’t follow my nutrition guidelines, I notice a difference.

Remember, never try anything new on race day and always make sure your nutrition is tested and trusted by you!

Here’s an insight into Mark’s A-Z of Sport Nutrition and there’s so much on his site!

I also found Brendan Brazier’s book Thrive very helpful and Rich Roll’s Plantpower Way cookbook is my go-to for delicious recipes packed with nutrient-dense food.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

4. Order your kit months, not weeks, before your race

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7470″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

For about 6 months I trained in my cycling, running and swimming kit.

However, I didn’t attach tri bars to my bike until a couple of days before my race, as the stories and experiences I had read in the Ironman Facebook groups scared me! So I put it off and put it off until I had no option!

So Ironman Barcelona was my first time using tri bars properly – not the smartest move!

I would like to stress here that tri bars are not scary and really great once you get to used to them.

Finding a tri suit that fitted and was comfortable was very difficult for me, as I have a large chest measurement and they tend to be made for women who are sticks.

I had tried to find a suit a couple of months before my race, but that task proved fruitless and became too demoralising.

So 2 weeks before my race it was now or never. I had to find a suit otherwise I wouldn’t be racing – Wiggle were my savior: free delivery and returns! Yay!!

I ordered at least 40 tops and bottoms and I found 1 pair of shorts and 2 tops that were perfect!

I wore a Castelli top for swimming and cycling (this could have been a man’s) and Zoot, as they didn’t have a built in bra (who uses these?! If you do and they give you enough support, I’m very envious!), were flattering, comfortable and looked pretty!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

5. Practice taking snacks/drinks from people while cycling

Mark suggested this. It was something I had never thought of.

So a week or so before the race, my dad and I practiced on the road. I would cycle past him and take bottles and snacks from him!

This was really helpful, as I was confident when it came to race day that I could re-fuel without falling off.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

6. Really understand what the morning of the Ironman entails

[/vc_column_text][divider line_type=”No Line”][vc_gallery type=”parallax_image_grid” images=”7472,7473″][vc_column_text]

I knew roughly what to expect, I had racked my bike the evening before and walked through the swim to the transition area to my bike and then from my bike to transition area.

This meant that when it came to race day, I knew the quickest path to my bike and didn’t become confused as to where I was going.

I wasn’t 100% sure what else the morning entailed, apart from checking my bike, adding final touches such as my Garmin, changing into my wetsuit, dumping my street bag etc.

We were going to do everything as a group, but when we got there we all dispersed to do final checks and handle race nerves in different ways.

I was feeling slightly nervous at this point because it was passed the agreed time, no one was here, I didn’t know what to do and race time was approaching!

Luckily one of the guys was very tall and I spotted him in the crowd, so we put our wetsuits on together and headed to the water to warm up – I don’t think he realised how much this meant to me!

Again, I wasn’t 100% sure what I should do for a warm up so relied on the others.

For the Braveheart Triathlon, I will have this down to a fine art and be independent. Just to take out a layer of worry and be more relaxed about the entire process.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

7. Woman with a plan

[/vc_column_text][divider line_type=”No Line”][vc_gallery type=”parallax_image_grid” images=”7476,7475″][vc_column_text]

I fastidiously worked out my pace for each leg based on my estimated pace and also the minimum pace I would have to do as to not miss the cut off times. So if the worst happened, I knew what I would have to do to become an Ironman!

I laminated and taped this to my handle bars, as this is the leg I was most concerned about regarding making cut off times and I places a copy in each transition bag and my run food pouch.

This helped me to really relax about race day, as I could see that my training had really paid off and that if all went to plan, I could walk the marathon and still finish!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

8. Quicker Run Time

The run was my weakest element of the Ironman, so this time round I’m working on improving my core strength, endurance and speed, so my pace quickens.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

9. Practice transitions

I kind of did this and wish I had done it properly.

I visualised doing my transitions and had practiced during training, so I knew exactly what to do for each transition.

However, it was suggested to me to lay out my clothes in my bathroom for transition 1 (swim to bike) and transition 2 (bike to run) and practice running in out and changing.

I never practiced transitions in this way and wish I had because although I was super speedy in transition 1, I was not in transition 2 – as I also had to also change my sports bra.

I was in transition 2 for 20 MINUTES!!! If only I had practiced, maybe I could have shaved a juicy 10 minutes off my time!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

10. Kit list for each bag and packing list

I love excel sheets, so I had a column for general packing and each kit bag: street, swim, run and bike.

As I packed my suitcase for going to Barcelona, I put a tick next to each item and as I packed my kit bags the day before the race, I put a tick next to each item and took a photo of the kit I would place in each bag.

This put my mind at ease, as I knew I had packed everything I needed and that I was 100% ready to race and become an Ironman!

I will be doing this again!

[/vc_column_text][divider line_type=”No Line”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

So these are the 10 things I would differently (and a couple I would do the same!), I hope this helps with your half Ironman, Ironman or race endeavors!

Let me know by sending me a message via my shiny red bot!

[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

3 Ways To Re-Wire Your Brain For Happiness (Thanks To Trolls)

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Do feel that you have no control over your mood? Then read this blog to find out how you can influence your happiness.

As I watched Dreamwork’s modern fairytale about Trolls and Bergens, I was inspired by how the story showed you 3 ways you can influence your happiness.

In this magical land, Trolls are brightly coloured, happy creatures who love to sing and dance. The Bergens are these dark coloured, unhappy creatures, who believe that they’re only able to be happy once a year on ‘Trollstice’, the day they eat the Trolls.

After the Bergens invade Troll Village, Princess Poppy, the happiest of Trolls, goes on a mission to rescue her friends and is accompanied by an overly-cautious, curmudgeonly Troll called Branch.

Their journey is filled with adventure and mishap and while rescuing their friends, they teach the Bergens how to be happy through dance and song and the Bergen’s then transform into fantastically coloured creatures.

[/vc_column_text][divider line_type=”No Line”][vc_video link=”https://youtu.be/xyjm5VQ11TQ”][divider line_type=”No Line”][vc_custom_heading text=”Here are the 3 ways to re-wire your brain for happiness that the Trolls and Begrens teach:” font_container=”tag:h2|text_align:center” google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:700%20bold%20regular%3A700%3Anormal”][divider line_type=”No Line”][vc_column_text]

1. Happiness Is Beautiful

Trolls are cute little creatures with a quirky hairstyle. They are vibrantly multi-coloured in energizing, bright and fun colours – some have quirky patterns, others are covered head to toe in glitter and many are block colours.

When thinking about happiness, your mind creates pictures and films containing these qualities; they’re often bright, colourful, energizing and sparkle.

Close your eyes and just think about something that makes you happy, what does it look like?

The Bergens are coloured in dismal, grungy, boring and dull colours, like muddy browns, faded greens and greys. They are also heavy, hunched over and downcast.

When you’re feeling unhappy about something, your mind has created an image or film that is often Bergen coloured and feels heavy. If you see yourself in the image or film, you might also find you’re looking down and hunched over.

Happiness Tip #1: If you want to change how you feel about something, start by changing the quality of the image or film in your mind!

One way to do this is by imagining you’re using an Instagram filter on your image or film, you can change the filter until you find your favourite, alter the colour, saturation, brightness, focus, shadows etc.

And go with your gut, if you want to shrink the image, shrink it! If you want to add sparkles, go for it!

Change the quality of the image or film until it feels great for you! Any questions, message me via my red bot.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

2. You Can’t Create lasting happiness by eating it

The Bergens believed that they could only ever experience happiness by eating the trolls, the happiest creatures alive, once a year on a day called Trollstice.

But happiness isn’t a thing you can touch, eat, hold or put in a wheelbarrow. It’s an emotion and feeling that you create using the power of your mind.

If you believe something with such conviction your mind will often create the outcome. The Bergens experienced happiness when they ate the Trolls, because they truly believe that was the only way to feel happiness.

Happiness Tip #2: Do you have a limiting belief you would like to change? Create an affirmation around what you want to believe.

An affirmation is the practice of positive thinking and self-empowerment, it’s a way of fostering a new, powerful belief that is supported by the right mental attitude.

Your affirmation could be….

  • Simple such as ‘I am never sick’ or ‘I am an Ironman Athlete’
  • Or more complex: ‘I am guided in my every step by Spirit who leads me towards what I must know and do.’

Once you’ve created your affirmation, write it down 3 times in the morning and in the evening. If you want to change from an unhelpful to a powerful state during the day, then repeat your affirmation.

Over time, you’ll install this new belief and take your level of happiness to the next level.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

3. We can create happiness, fast

One of the quickest ways to change state is through the power of music and movement – something the Trolls mastered!

The trolls love to sing and dance and do this every day along to their favourite energizing and happiest songs.

When Princess Poppy goes to rescue her friends, Branch is reluctant to join her, so Poppy starts her adventure solo. Poppy feels scared and self-doubt, so she sings a song about overcoming obstacles, succeeding, feeling happy and confident!

[/vc_column_text][divider line_type=”No Line”][vc_video link=”https://youtu.be/IFuFm0m2wj0″][divider line_type=”No Line”][vc_column_text]

Using song and dance the Trolls teach the Begrens how to be happy, who have been depressed for generations. The Bergens install the new belief and thought pattern almost instantly and transform into wonderful happy beings – this is how quick you can re-wire your brain too!

[/vc_column_text][divider line_type=”No Line”][vc_video link=”https://youtu.be/oWgTqLCLE8k”][divider line_type=”No Line”][vc_column_text]

Happiness Tip #3: Not feeling as happy as you’d like? Stick on your favourite song and if you want to, do a little boogie!

I’ve been asking all of my guests for the song that makes them feel fearless, that really gets them going and peps them up, whether they’re driving to an adventure, on an adventure, need extra energy to get over a challenge or want to shift their mood!

Check out the playlist, Fearless, on Spotify or have a listen below!

[/vc_column_text][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyaHR0cHMlM0ElMkYlMkZvcGVuLnNwb3RpZnkuY29tJTJGZW1iZWQlMkZ1c2VyJTJGMTEyNDU4ODc1JTJGcGxheWxpc3QlMkYzMHlpellsZHpLaTBBWnBWV3Q5U3dUJTIyJTIwd2lkdGglM0QlMjIzMDAlMjIlMjBoZWlnaHQlM0QlMjIzODAlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd3RyYW5zcGFyZW5jeSUzRCUyMnRydWUlMjIlM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

If you do these three tips, you will transform into the happiest being alive, just like the Bergens did at the end of the film!

Let me know what you think of the film or the playlist and my tips by messaging me via my bot!

[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

When I Lost Confidence for my First Ironman AND How I Got It Back!

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

How often has a lack of confidence stopped you from…

  • Going on an adventure?
  • Entering a race?
  • Attending an event where you don’t know anyone?
  • Throwing yourself into a situation you’re not sure about?
  • Going for that promotion?
  • Doing a talk or presentation?
  • Or doing something awesome?

Have you ever experienced a lack of confidence when on an adventure, training for an event or doing something outside of your comfort zone?

A lack of confidence can plague all areas of our lives. I know I’ve experienced it many times myself!

However, learning how to feel confident in ourselves can change EVERYTHING.

Confidence is when you feel you are up to the task, you have a sense that you know enough! Maybe not everything, but enough! You feel like F*@k!! I‘ve got this!

I believe that confidence is a mental habit that we can develop.

I believe we can retrain our minds to supercharge our confidence whenever we want.

And here’s the kicker… it’s easy to do!

As you may know, last year I became an Ironman and for a moment leading up to it, I doubted myself…

Will I make it? Will I cross the finish line? Will I hear Mike Reilly (the voice of Ironman) shout YOU ARE NOW AN IRONMAN!! Will I get my medal?

I did cross the finish line and using this technique I’m about to share with you, I never doubted myself again and felt really great before and after the Ironman! – although they did pronounce my name wrong!

You can hear all about my experience and my triathlon coach’s, Will Usher’s, experience of Ironman Barcelona here.

In the 7 steps below, I show you how I went from self-doubt to turbo charged self-confidence: HELL YEAH! I CAN do this! I am an Ironman!!!

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7067″ alignment=”center” animation=”None” box_shadow=”none” max_width=”100%” img_link=”https://adelaidegoodeve.com/2017/07/18/sarah-williams-living-your-dreams/”][divider line_type=”No Line”][vc_custom_heading text=”7 Steps to Extraordinary Self-Confidence” font_container=”tag:h2|text_align:center” google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:700%20bold%20regular%3A700%3Anormal”][divider line_type=”Full Width Line” line_thickness=”1″ divider_color=”extra-color-gradient-2″][vc_column_text]

Step 1: Recognise a negative trigger

What situation or conversation – with yourself or someone else, normally produces a negative mood for you?

What was the first thing you noticed that triggered this negative feeling?

Acknowledge it ONLY (don’t sit in it) then put it to one side.

For me, I received an email saying 2 weeks until my Ironman Barcelona, which triggered feelings of self-doubt and fear that I may not complete it.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Step 2: Draw a large imaginary circle on the floor in front of you

Standing up, draw a large imaginary circle in front of you and notice what colour your circle is.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Step 3: Recall an experience when you felt an extraordinary amount of self-confidence

It can be in any place; at school, on the sports field, at work, in a relationship, dancing, anything that brings you feelings of extraordinary self-confidence..

Still standing up, close your eyes and get in touch with that time of extraordinary self-confidence, just allow yourself to become more aware of that self-confident feeling.

And as you get in touch with that confidence, notice the things that you can see around you, the smells, sensations, noises, voices in your head, whatever it is…

Feel what it feels like to be in that zone where you think ‘yeah, I can do this’. That confidence.

I look back at some of these moments; when I fully recovered from 4 years of severe Chronic Fatigue Syndrome, summiting Thorong La Pass, Nepal, (5416m) travelling solo through India, working on an Australian cattle station, riding an ex-Mongol Derby race course across the steppe &  cycling 139km with 1372m ascent in 6 hours in a city I’d just moved to.

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”6550″ alignment=”center” animation=”None” box_shadow=”none” max_width=”100%” img_link=”https://adelaidegoodeve.com/2017/07/18/sarah-williams-living-your-dreams/”][divider line_type=”No Line”][vc_column_text]

Step 4: Step this powerful confidence into your circle

When that feeling of self-confidence is really strong, I’d like you to step into your circle with that feeling of self-confidence flowing into it too.

Your circle is now full of self-confidence and as you look down, you may notice that your circle changed to a new colour that’s associated with that self-confidence.

Now you have that feeling of self-confidence in your circle for you. Anytime you want to be in that circle, that self-confidence will be there for you.

I imagine feeling this amazing self-confidence swirling all around me in this gold sparkling colour, filling me up, seeping into every cell and every fibre of my body. I continue to do this and feel these incredible things in my circle until I see myself glowing gold – really get into it and let your imagination run wild!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Step 5: Solidify your extraordinary confidence

For a moment just step out of your circle and then step in again and notice how that extraordinary self-confidence is just there for you, anytime you want it.

Do that enough times so each time you step into your circle, you just know that your self-confidence is there, surrounding you and brilliantly swirling in your circle. Inside is that incredible feeling of self-confidence, just there for you.

Then when you’re happy with that, step out.

I do this a multiple of times until I’m really sure that my self-confidence is there for me, in that circle – like how you’re certain that day follows night or the sun rises in the sky!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Step 6: Recall your negative trigger from Step 1

Imagine you’re coming to your negative trigger, where in the past there would have been trouble.

But, this time, immediately your self-confidence circle appears.

Step into your circle as you go into that situation and notice how it feels coming from this new place of amazing self-confidence.

And how by being this new self-confident you, the whole situation unfolds totally differently.

Feel what it feels like to have these feelings of self-confidence flowing through you.

And everywhere you go this circle appears anytime you need it, just like a spotlight following you around everywhere. The quality of self-confidence is everywhere.

For example, I see the 2-week to Ironman email arriving in my inbox and as soon as I see it, my shining gold circle immediately appears in front of me and I jump into it. Instantly those warm feelings of self-confidence embrace me and gold is swirling all around me.

I feel how it feels to have this extraordinary self-confidence as I see and read the email – I feel super excited and can’t wait for race day!

I know I’ve got this as my circle is following me everywhere I go.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Step 7: Practice makes perfect!

Now we’re going to practice your situation with your new found extraordinary confidence, to really strengthen your neuropathways – as they say, practice makes perfect!

Pour your wonderful colour of self-confidence that fills your circle into your situation and as you see everything turning that amazing colour, feel what it feels like to be self-confident.

Run through your situation from getting up in the morning to going to sleep at night, paint everything with this incredible colour.

As you go through your situation, you have the posture of a confident person: your back is straight, shoulders are back, head is held high and you’re smiling.

Notice the sights, smells, sounds and textures of the things around you and that you touch.

How does it feel experiencing all of this, knowing that you’ve got this? That you know enough and have the power to achieve this?

Feel the amazing experience and colour flow into you, filling you up. You are now glowing with this outstanding self-confidence. You feel epic!

For Example…

I pour the wonderful gold from my circle into each day leading up to and including my Ironman race, feeling what it feels like to be self-confident during this time.

Everything is shimmering with an incredible gold as I run through my race plan and race day.

Each day I get up feeling confident that I can do it. I nail all of my training, nutrition, morning rituals and sleep.

It feels awesome to have this powerful self-confidence with me throughout my entire race and the days leading up to it.

I walk and run with a great, confident posture, those at the gym and my trainer comment how confident I look and how they know I’m going to have an incredible race day.

I know I’ve got this, I know enough and know I have the power to cross the finish line.

On race day I can see and hear the crowds cheering me on, my wetsuit feels great, my transitions are seamless. I feel strong and confident. My gels taste wonderfully sweet. As I come up to the last few kilometres I hear the crowds going wild, the red carpet feels wonderful under my feet, I cross the finish line and as I do my epic photo pose I hear Mike Reilly shout YOU ARE AN IRON MAN!!!!!!!

As I take everything I’ve learnt from this, my colour transforms into a magical rainbow and I pour it though my race day and those days and into me now!

It fills me up and I can feel the self-confidence bubbling irreplaceably inside of me. Ironman Barcelona… here I F*@KING COME!!!!!!!!!!!

[/vc_column_text][divider line_type=”No Line”][divider line_type=”No Line”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Let me know how you get on below and if you need any extra help or have any questions send me a message using my red bot 🙂

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7113″ alignment=”center” animation=”None” box_shadow=”none” max_width=”100%” img_link=”https://adelaidegoodeve.com/2017/06/13/tegan-phillips/”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

Love Yourself On Valentines Day And Forevermore With THIS Habit

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

I love Valentine’s day, I think celebrating our love for our partner is wonderful.

However, while love is in the air, I want to take the opportunity to talk to you about self-love and self-care, which are vital for thriving health and a successful life.

Self-love and self-care are not selfish acts. Without being kind and loving to yourself, you can’t turn up for someone else in the same way.

One of the most powerful self-love and self-care habits, that empowers you to kickstart your day and program your mind to turn your dreams into reality, is a morning routine!

A morning routine is one of the key traits of a high performing person – they know that if they win their morning, they can win their day!

On The Wild Show, Adventure photographer and Storyteller, Ian Finch tells us how by using his vision board, affirmations, and a gratitude journal, he was able to overcome his fear of becoming an adventure photographer and increase the levels of success in his professional life!

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7351″ alignment=”center” animation=”None” box_shadow=”none” max_width=”100%” img_link=”https://adelaidegoodeve.com/2017/07/18/sarah-williams-living-your-dreams/”][divider line_type=”No Line”][vc_column_text]

A Morning Routine empowers you to….

  • Invest in yourself and grow
  • Develop a self-love and self-care practice
  • Create positive momentum first thing in the morning
  • Set a vision and direction for your day
  • Enhance your sleep quality
  • By starting your day focused, productive and successful, the rest of your day will follow suit and so will your life – you create a snowball effect!
  • AND you’ll be able to show up in the best way possible for your loved ones

Each person’s morning routine is slightly different, you have to find one that works for you! Here are my 5 favourite morning routine habits…

[/vc_column_text][divider line_type=”No Line”][vc_custom_heading text=”My 5 Favourite Morning Routine Habits” font_container=”tag:h2|text_align:center” google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:700%20bold%20regular%3A700%3Anormal”][divider line_type=”No Line”][vc_column_text]

1. I pause

When BBC Radio 1 wakes me up, I take a few deep breathes, smile and hydrate.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

2. I journal

I enjoy in writing my journal by hand. It’s more cathartic for me and keeps me away from blue light that much longer.

I write what’s on my mind – sometimes pages, sometimes nothing, it depends how I’m feeling.

However, I always write;

  • 3 things I am grateful for – they have to be different each morning!
  • 3 things that would make today great
  • And my Affirmation: I am…. – this can be anything you like.

By focusing on the positive you are making these neuropathways stronger and short-circuiting the negative thought patterns, so these pathways become weaker.

Studies have shown that by consistently focusing on the positive thoughts and behaviours, your happiness will significantly improve and you’ll create the levels of personal, professional and financial success that you desire.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

3. I breathe

I have been meditating for years and I love taking this time to lie in bed, beneath the duvet to experience peacefulness.

At the moment I’m enjoying Headspace and Calm is also a great app.

I also take this moment to switch my core muscles on with breathing exercises.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

4.  I visionise

I stand in front of my vision board and ask my self what do I want?

I answer with my top 3 goals.

I then ask myself, how am I going to achieve that?

Then I immerse myself in a stunning film achieving these 3 things – I deeply envision how it feels, what I see and hear.

I take all of this and turn it into a colour, it’s usually sparking gold with snowflakes and I flood this into the future; a week, a month, 6 months, a year and further depending on my goals.

I then take everything I’ve learnt and flood it back into me today.

I take all of this and the colour and run through my day, today.

Then when my unconscious mind is ready I come back to the room.

To really ramp it up, play your favourite inspirational soundtrack!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

5. I train (and eat!)

Before I train, I will jam something in my mouth to fuel my workout and hydrate some more!

I am training for two adventures and the Braveheart Triathlon later this year, so follow the workout that has been set for me.

It’s important to move in the morning to get your heart rate up and to feel energized – you don’t need to train for a triathlon, a walk outside would do wonders too.

Exposing your skin to sunlight in the morning is also important for melatonin secretion, which regulates your body’s sleep-wake cycle.

As Sleep Expert Shawn Stevenson says, by getting more light during the day and less light at night, you’re on your way to having a magic sleep formula!

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7352″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%” img_link=”https://adelaidegoodeve.com/2017/07/18/sarah-williams-living-your-dreams/”][divider line_type=”No Line”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Let me know how you get on and if you have any questions or need some help, simply send me a message via my shiny red bot!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

If you’d like to hear how Ian Finch uses some of these habits to reach higher levels of success, plug your ears into The Wild Show Season 2 Episode 7: 5 Ways to Overcoming Fear with Ian Finch

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7353″ alignment=”center” animation=”None” box_shadow=”none” max_width=”100%” img_link=”https://adelaidegoodeve.com/2018/02/08/ian-finch/”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

How to Overcome Fear in 6 Steps

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]I was recently asked; How can I overcome my fear of skiing down red slopes? So thought I would write a blog post on how to overcome fear in 6 easy steps!

Fear is completely natural and often a good thing.

It’s a feeling and emotional state that we sometimes experience, just like happiness, inner peace & confidence.

Fear is an integral part of being human, as it helps keep us alive by protecting us from potential threats and dangers, like telling us to run from dinosaurs all those thousands of years ago!

However, in our world today, fear can crop up in unhelpful ways.

For example, many of us are often scared to;

  • Take the first step towards our dream or goal
  • Apply for that promotion at work
  • Embark on an adventure
  • To enter that race
  • Attend that event on our own
  • Among many other things

So in certain circumstances, we need to learn how to overcome fear, use it to our advantage and not let it stop us.

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7292″ alignment=”center” animation=”None” box_shadow=”none” max_width=”100%” img_link=”https://adelaidegoodeve.com/2017/07/18/sarah-williams-living-your-dreams/”][divider line_type=”No Line”][vc_column_text]

Listen to Sarah Williams on The Wild Show talking about how to take the first step towards achieving your dream.

A time where I experienced the greatest fear, was when I was extremely unhappy at university.

I felt pressured to return to university after fully recovering from my ill health, despite having a deep gut feeling that it wasn’t for me and it was taking me further away from life’s purpose.

In my second year, I had the opportunity to study abroad in Vancouver, and being away from pressures at home, having the time and space to think, and working with a coach, I began to really understand what I wanted to do and that I could do it.

Fear of disappointing my parents and fear of going off the beaten track was why I ended up returning to university and then it held me back from quitting university.

With my coach, I grew more courageous, brave and less fearful, by changing the focus of my internal dialogue and the scenarios I played in my head.

I switched my scenarios and internal dialogue from playing failure, hopelessness, stress, low self-belief and disappointment to success, happiness, confidence and inner peace.

This made all the difference and I was able to quit university in spite of my fear. I was excited about my new path, filled with the unknown.

Do you want to overcome your fear? Follow the 6 steps below!

[/vc_column_text][divider line_type=”No Line”][vc_custom_heading text=”6 STEPS TO OVERCOMING FEAR” font_container=”tag:h2|text_align:center” google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:700%20bold%20regular%3A700%3Anormal”][divider line_type=”No Line”][vc_column_text]

Step 1: Remember a time when…..

Close your eyes and remember a time in your life when you felt really excited, happy and were laughing. What’s the first thing that comes to mind?

For me it would be building a snow hole in Svalbard and we were throwing snowballs at each other and trying to push each other down the fluffy snowy slopes – I was super excited to sleep in a snow hole and was in stitches from laughing!

Whatever that time maybe, just see a picture representing it in front of you.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Step 2: Representing your positive emotion

What does that image look like?

  • Is it bright or dark?
  • Is it colourful or black and white?
  • Is the image defined or clouded?
  • Does it look rough or smooth?
  • Does it look hot or cold?
  • Is the image big or small?
  • Is the image far away from you or close?

My image looks really bright, with intense and beautiful colours, it’s is sparkling with silver glitter, the image is defined with a smooth surface, it’s huge and really close to me, with a warm glow emanating from it.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Step 3: Facing your fear

Now put your positive image to one side and remember a time in your life when you felt fear, what’s the first thing that comes to mind?

Perhaps you were scared about a forthcoming adventure, to go to an event solo, make the leap to change careers, enter that race.

Whatever that time maybe, see a picture representing that in front of you.

A fearful image is often dark, big and overwhelming, slimy or spiky, very heavy and cold.

It’s very important that once you have it, you don’t linger here, move straight onto Step 4.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Step 4: Overcoming your fear

Now change the qualities of your fear image to match the qualities of your powerful positive emotion image.

Think of it a bit like when you’re in Instagram and adjusting the brightness, saturation and contrast of your photo or adding a filter!

You can get really creative here! So just play around until your image feels positively charged and powerful!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Step 5: Watching your wonderful film

Once your image is just right, I want you to run the image in front of you as a film, as if you’re watching yourself in a cinema.

How does that look?

Edit that film until it’s exactly how you want it to look.

Maybe you need to adjust their posture so their shoulders are back, put a smile on their face, brighten the colours, make it warmer, etc.

Change anything you like until your film would win an Oscar for the best positive looking!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Step 6: Stepping into the new, awesome you

Now step into the film and really feel what it feels like to step into their shoes.

Really embrace those positive powerful feelings that are flooding into every cell and every fibre of your body.

Truly enjoy every moment, bask in it all its glory and think about how it feels to be like that now and in the future.

You can stay here for as long as you like.

And then imagine you’ve got really used to being this way, it’s just second nature to you. It’s been so many days, weeks and months that you’ve felt this incredibly amazing.

Just feel how it feels to be who you are in this new way, how it allows for something magical to occur…

Then when you’re ready, bring yourself slowly back and notice how it feels to have that change occurred already.

[/vc_column_text][divider line_type=”No Line”][divider line_type=”No Line”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Let me know how you get on and if you have any questions or need some help, simply send me a message via my shiny red bot!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

If you’d like to hear how Tegan Phillips used a similar method to overcome her fears, then tune into The Wild Show Season 1 Episode 11: Adventure and Fighting Fear with Tegan Phillips

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7306″ alignment=”center” animation=”None” box_shadow=”none” max_width=”100%” img_link=”https://adelaidegoodeve.com/2017/06/13/tegan-phillips/”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

3 Steps To Improve Your Inner Voice

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

How often has your inner voice stopped you from achieving your goals and dreams?

I would guess that for a lot of us, our negative inner voice has stopped us from;

  • Putting ourselves into uncomfortable social situations where we might meet like-minded people
  • Starting a new business, writing a book and/or getting our ideas out there into the world
  • Sticking to a new training program or diet
  • Preventing us from adopting new habits and ditching the old, not so useful ones
  • Learning a new and incredible skill, like climbing or open water swimming, because we might not be able to do it or worried about what other people think
  • Embarking on an adventure because we’re scared to go on our own or not sure if we’re good enough
  • And many other things…

I’ve experienced all of this myself, and I know many people whose inner voice has also left them lacking self-confidence, feeling like an imposter and believing that they can’t do something.

Well, I say enough is enough. It’s not fair that we shouldn’t be able to influence our inner critic and transform it into our positive force for good.

Our inner voice is always with us and learning how to transform it into our personal cheerleader, so we can feel worthy, self-confident, positive, powerful; so we can hit our goals; so we can have a can-do attitude… now, that’s a real game changer.

How would your life transform if you could improve your inner voice for the better? Follow the 3 steps below to find out!

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7300″ alignment=”center” animation=”None” box_shadow=”none” max_width=”100%” img_link=”https://adelaidegoodeve.com/2017/07/18/jo-pickard/”][divider line_type=”No Line”][vc_custom_heading text=”Here are 3 Steps To Improving Your Inner Voice” font_container=”tag:h2|text_align:center” google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:700%20bold%20regular%3A700%3Anormal”][divider line_type=”No Line”][vc_column_text]

Step 1: The Stop

Notice when your inner voice is being negative and immediately say “Stop” – out loud or to yourself. 

This will give you the opportunity to step in and change it.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Step 2: Change Your Negative Inner Voice

Close your eyes and think about how your negative inner voice sounds.

Use the tricks below to alter this voice, so the voice loses its power… like when you lose radio reception when you go into a deep tunnel.

I really enjoy turning the volume down and then pushing the source of the sound so far away, that I can no longer hear it… ahh bliss!!

Different things work for different people, so give them a go and discover which ones work best for you!

Ways to distort the sound of your inner voice

  • Change the voice tone to one that makes you laugh e.g. Patsy from Absolutely Fabulous, Miranda Hart, Michael Macintyre etc.
  • Speed up the voice so it sounds super fast and the words blend together, like it used to sound when you fast forwarded a video tape
  • Use a knob to turn down the volume so you can barely hear it or a flicker to mute it
  • Other ways you could change sound: slow it down, add distortion like a robot, add crackles like someone is tuning it and out, make it fuzzy, make it a sing-song voice or anything else that works for you!

Ways to move the source of the sound

  • Push it really far away from you so you can hardly hear it
  • Move it behind or below you, to the opposite side of where it’s coming from, outside, under water, into a hole, whatever floats your boat!
  • Watch the source of the sound roll over an edge into a vast chasm

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Step 3: Creating Your Powerful Positive Inner Voice

This is my favourite part because you can get as creative and crazy as you like! 

If I want my inner voice to exude confidence, it sounds very firm, clear, loud(ish) and has a ‘Don’t Give A F*ck’ quality about it!

If I want my inner voice to emit calmness, it speaks very slowly and sounds serene, as if an angel was speaking.

Ways to create your supportive and loving sound

  • Adjust the volume so it’s just right
  • Make the voice tone sound congruent to what you desire, for example, if you desire self-confidence, then have your voice sound clear, firm and energetic. However, if you want to feel calm and relaxed, have your voice slow down and sound peaceful and beautiful
  • Bring the source of the sound in front of you and close to you, wherever it feels the most powerful and loving

Creating your positive stories and phrases

  • Hear your new fabulous inner voice saying to you all of the amazing things that you want to hear, such as I can do this, I am calm, positive and serene, I am beautiful etc.
  • Only use positive language to give your brain the best direction about what you want, for example, instead of saying I don’t want to feel stressed >> say I want to feel calm and peaceful

This clip from one of my favourite Cool Runnings will give you some inspiration!

[/vc_column_text][divider line_type=”No Line”][vc_video link=”https://youtu.be/_Gqwi7Y96sk”][divider line_type=”No Line”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Transformation can happen very quickly and to ensure your inner voice transforms into a real positive powerhouse, practice these steps a few times until it becomes easy and automatic.

So now is the time to remove “can’t” from your vocabulary. The answer is: YOU CAN!

Discover how TV Presenter and Video Producer Jo Pickard transformed her inner voice and how this one thing catapulted her career and life.

Listen on iTunes, Stitcher, Spreaker or here: The Wild Show, Season 1 Episode 2 – Jo Pickard – inner voice, intuition and improvisation at the Olympics.

[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

One Trick To Beat Pre-Race (or Event) Nerves

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

If you suffer from pre-race or event nerves but want to feel excited, calm and confident instead, then start adding this one word to your vocabulary.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Pre-race nerves affect athletes at every level and often stems from your body asking ‘Are you sure you want to do this?’, as it knows the stress it’s about to be put through, and the fear of failure – and/or fear of success.

Experiencing pre-race nerves is perfectly normal and can be beneficial, as the physical and psychological symptoms of nervousness get your body and mind in the best state for your race.

World record holder and adventurer, Squash Falconer, sees feeling nervous before taking off for a paraglide as a healthy part of the experience, helping her prime her body and mind for the event and reminding her to have a healthy respect for the laws of physics to keep her out of trouble.

Listen to Squash Falconer on The Wild Show podcast to discover how you can get into an ‘anything-is-possible’ mindset and enhance your mental resilience.

However, when your pre-race nerves and anxiety take you for a ride and sabotage your race, that’s when you have a problem. So what can you do about it?

More often than not, people unwittingly talk and think their way into their pre-race nerves, and fortunately, it’s just as easy to talk and think your way out of them, into a positive and useful state of your desires.

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7232″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

Many people become stuck in thinking that you cannot change how you react to or feel about something – that you are passive towards it. But If you’re reading this, I know you’re smarter than them!

For example, I hear many tell me that they always get very nervous before a race – that the race makes them feel very nervous.

However, the problem with this statement is that it’s not completely true…

As the race is not making them feel nervous, what is causing them to feel nervous is themselves.

We can’t change the race, from the course and weather to other participants and technical difficulties. And it’s not fair that we should be left at the whim of something we can’t influence.

Now, I don’t have a magic spell for you, but I do have one word for you that is just as magical: Dû

The dû verb helps us to move from something we can’t do anything about, something passive, such as ‘My race is coming up and it’s making me feel nervous’, to something active, to something we can influence, such as ‘My race is coming up and I am dûing nervousness about it’.

Dû says it is you who is unconsciously and unintentionally involved in feeling (or I should say dûing) nervousness.

It is your thoughts and nervous system that are creating this nervous feeling and therefore you have the power to influence it.

So the dû allows us to recognise that we have some degree of influence over how we feel in situations that we used to think we were passive in.

By using dû, it highlights when you are in this passive relationship to stuff, such as race day, and it allows you to recognise when you have some degree of influence, such as how you feel on race day.

[/vc_column_text][divider line_type=”No Line”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

So now we know we have a degree of influence over how we feel about and on race day, my next question is: What could you actively do to move into a positive state on race day? Let me know what has and hasn’t worked for you below!

[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

The Number 1 Secret That High Performers Know

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

If you train hard for athletic events and/or adventures, you may be wondering why it’s important to understand how your brain works.

You get why the ‘Top 2 percenters’ use high-performance coaches, they want to take home gold, but you’re not sure how it could help you enhance your performance and life.

With that in mind, here’s the number 1 secret that high performers know about their brain.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

You have the power to influence the way your brain is wired and that by changing the way your brain is wired, changes your thoughts, emotions and physiology.

Pretty cool, huh?

Now, how quickly this neurological change can happen may surprise you…because it’s really quick!

Imagine that one day you walk in on your partner in bed with someone else, your love for your partner would instantly change to feelings of dislike.

And this is an example of how quickly your neurology can change: Instantly.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

Another way to think about how you can re-wire your brain is by thinking of your brain like sheep in a field.

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7224″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][vc_column_text]

The herd of sheep always follow the Chief Sheep and each day they all follow the same pathway in the field.

Over time, this path is worn down, it becomes deeper and deeper in the field and eventually, the grass disappears leaving dirt.

Then, one day, the Chief Sheep decides that the adjacent field has much more luscious, delicious grass than their current field and it’s scattered with daisy’s, which makes it prettier too!

The grass is literally greener on the other side!

So the Chief Sheep decides to lead his herd to this new, beautiful field for grazing and instantly, a new pathway is created.

Over time, this wonderful new pathway becomes worn and well travelled. And the old, not so useful pathway is reclaimed by nature until it’s so feint, you can no longer see it.

And this is exactly how our brains work!

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

The more we use a neuropathway, the more worn and easier to use it becomes. However, our brain cannot tell the difference between useful and un-useful neuropathways, only which pathway is used the most.

This means that if you are unconsciously using a neuropathway that triggers stress more than calmness, your brain will make it easier for the signal to travel down the neuropathway that creates stress.

However, as described in this blog post, with the right tools and know-how, it is often quick and easy to change the neuropathway to a much more positive and useful one, such as one that creates calmness. This new fantastic pathway then becomes the brain’s favourite and the old one is soon forgotten.

So instead of feeling stressed, having the negative thoughts and physiological symptoms associated with stress, you will be able to stop these things and experience all the wonderful feelings and things that come with being utterly calm and relaxed.

How would your life change if you could be in a calm and relaxed state all of the time?

[/vc_column_text][divider line_type=”No Line”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

To discover some of the tools the ‘Top 2 percenters’ use to achieve their potential and win gold, listen to The Wild Show Season 1 Episode 5 with Phil Parker, the UK’s leading personal development expert.

[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

5 Ways To Overcome Adversity

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

When I was 18 years old I was travelling In India and ended up in the hospital due to dehydration and continuous vomiting (nice!). The same thing happened in Namibia (doubly nice!). The fire had already been lit during my A levels, but this poured gasoline on the flames and my health spiralled downwards. For 4 years I suffered from severe Chronic Fatigue Syndrome (CFS/M.E.), IBS and irritable bladder syndrome.

I found myself outside of the NHS remit and so took things into my own hands. I decided that I would fully recover and not stop until I did – and I succeeded.

So I understand what it’s like to overcome adversity, along with these 4 experts I heard talk at an event held by IGO Adventures last week. Here are 5 things you can do to overcome adversity.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

1. Don’t take no for an answer

Ex-professional international rugby player Shane Williams was once told that he was too short to play rugby.

But he didn’t accept this and worked extremely hard to prove them wrong.

Shane trained tirelessly with a smile on his face, adapting the game to how he wanted to play it.

Instead of getting overpowered in scrums, he trained to be quick and nimble so he could outrun his opponents.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

2. It’s all about how you approach adversity: what can I do about it?

Hugo Turner is a professional adventurer and athlete, along with his twin brother, Ross.

Huge and Ross take on, confront and overcome extreme challenges to support research programs and uncover new findings that will help create knowledge and accelerate developments in particular areas of human study and medical understanding.

When Hugo was young, he also broke his next, so he’s definitely no stranger to adversity.

Hugo’s number one tip was when faced with adversity: choose how you can deal with and overcome the situation to the best of your ability.

You have the power to influence your mind, outside of the environment that surrounds you.

It’s down to you to choose how you feel, act and think in these situations.

Choose to occupy the most useful state at that time, choose which path will make you happy in the long run and plough away until you’ve overcome that challenge.

And it often helps to follow your gut in these moments too.

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7196″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

3. Focus on what you can do, not what you can’t

Anne Usher, Paralympic gold medallist, was following her passion for mountain biking before a spinal injury resulted in her no longer being able to ride.

Mountain biking was Anne’s everything and having lost this, her life spiralled down until she hit rock bottom.

It was around this time that Anne asked herself: How can I join the love of sport and physiotherapy together?

The journey of answering this question led her to a chance encounter with someone putting together a kayaking team for Rio!

With just 7 weeks of training, Anne qualified onto the GB team and this led her to winning gold at Rio!

Anne says she had every excuse not to train for the GB tryouts: she was a full-time mum, got seasick, never been on a boat etc.

But instead of focusing on all of the reasons why she couldn’t do it — Anne thought yes I can and focused on why she could do it.

So when faced with adversity, think of all the reasons why you can overcome something – not why you can’t.[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7197″ alignment=”center” animation=”None” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

4. Cultivate a positive mindset

A positive mindset doesn’t just come from thinking positively.

A resilient positive mindset stems from an accumulation of powerful beliefs, thoughts and actions that you can do something, that you can overcome adversity.

And as Peak Performance coach Sandy Loder said, just like climbing Everest requires a team, no one overcomes adversity on their own.

You need to believe in yourself that you can do it to start the journey and you also need a team of supporters around you, to help you on your journey.

Keeping positive is exhausting, I know, I’ve been there, so having people around you who can boost your morale is important. It’s also important to have unconscious positive habits built into your day and routine.

Set yourself realistic and reasonable goals, celebrate small wins every day and don’t beat yourself up when things don’t quite go to plan, be flexible and just keep chipping away. If you do this, you will overcome adversity and achieve your big goal

[/vc_column_text][divider line_type=”No Line”][vc_column_text]

5. Be in the most useful emotional state for that moment

You have the power to influence your thoughts, beliefs, actions and physiology.

I believe a positive mindset is important, however, sometimes, you want and need to feel more than positive. Perhaps you want to feel calm, healing, energy, powerful, ambivalent, or humorous.

When I was sick, I was positive the majority of the time, but I needed something more. I discovered that in order to fully recover from CFS/M.E. I needed to have a calm and serene energy.

It was re-wiring my brain to this default state that enabled me to bounce back stronger, faster and healthier than I ever have been.

As these experts have said, you have the power to choose how you feel at any given time and changing your thoughts and your beliefs, changes your physiology. And this can transform your life.

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7067″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Do you want to find out how changing your thoughts and beliefs could transform an area of your life, such as being calm and focused before a race, instead of anxious and nervous? Then send me an email to adelaide@lillywild.com

[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

How To Achieve Your Dream (just like Squash Falconer)

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_custom_heading text=”If you want to achieve your dreams, you may think that quitting your job and chasing after them is the only way – but it isn’t, and actually, I wouldn’t necessarily advise this. Here are 5 things you can do right now that will help you achieve your dreams.” font_container=”tag:p|font_size:20|text_align:left|color:%232b2d42″ google_fonts=”font_family:Raleway%3A100%2C200%2C300%2Cregular%2C500%2C600%2C700%2C800%2C900|font_style:400%20regular%3A400%3Anormal”][vc_column_text]

1. Don’t Keep It A Secret!

Start talking about your dream to friends and family, announce it on your Facebook timeline, post it in your favourite Facebook group and share it with people at events.

This is the pivotal moment, once you say it out loud, you have started your journey and have taken an important step to achieving your dream.

Now you’ve committed to your achieving your dream, all sorts of things will start to happen that wouldn’t have occurred otherwise.[/vc_column_text][divider line_type=”No Line”][vc_column_text]

2. Trust In The Process

You may feel like you’re travelling down a road with numerous blind bends and a couple of potholes, you don’t what’s ahead of you or how you’re going to get there, but don’t worry, it’s normal to feel this way!

The important thing is, is that you’re travelling down the road that will lead you to achieving your dream.

Just keep going, chipping away at your small goals that will eventually add up to you achieving your big goal.

Place your trust in the process, you can influence whether you achieve your dream, by simply taking small steps towards it.

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”6811″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

3. Ask For Help

So you know what you want to achieve and you’re a bit fuzzy on exactly how you’re going to get there, this is the time that you start asking for help!

Reach out to people in different communities, in your network and those who have written or talked about the thing you want to do.

A great way to build relationships is by asking that person out for coffee or a drink, not to pick their brains directly, but to get to know them and at the end, they might offer to help – you can always offer to help them first.

Or find the person you want to talk to on LinkedIn and see who you know who can introduce you. Third connections are no problem, just ask your friend nicely!

If you want to build a relationship with an influencer, follow them on Instagram/Twitter/Facebook or LinkedIn, comment and like on their feed every day.

See something you know they will like and will add value to them, then tweet it to them or tag them in it. So when you ask for help, they know who you are and are more likely to put some time aside for you.

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7169″ alignment=”center” animation=”None” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_column_text]

4. Strengthen Your Adventure Mindset

Strengthening your adventure mindset will help you overcome the impossible and be resilient in the face of setbacks.

The three most important elements of an adventure mindset are:

  1. Chunking down your goals into small steps
  2. Listening to and trusting your intuition with your decisions and choices
  3. Resilience – being able to positively influence our thoughts, emotions and physiology independent of our outside environment

A great way to enhance your resilience, especially when things get tough or your motivation wanes, is to repeat to yourself a mantra, such as;

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7171″ alignment=”center” animation=”None” img_link_target=”_blank” box_shadow=”none” max_width=”100%” img_link=”https://adelaidegoodeve.com/2017/11/29/squash-falconer/”][divider line_type=”No Line”][vc_column_text]

5. Surround yourself with people whose cups are half full

Jim Rohn, an American entrepreneur, famously once said that “You’re the average of the five people you spend the most time with”

And he’s not wrong, as my podcast guests would also agree.

Adventurer, Presenter and Speaker, Squash Falconer, emphasised this point in Season 2 Episode 4, by saying that you must stick around positive people. Those who see their glass to be half full, not half empty.

And when you come across those whose glass is half empty, don’t let their negative energy affect you and try not hang out with them.

[/vc_column_text][divider line_type=”No Line”][image_with_animation image_url=”7172″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%”][divider line_type=”No Line”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/1″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Want to listen to a successful adventurer for guidance on how to achieve your dream?

Then listen to Squash Falconer, Adventurer, Presenter and Speaker, on Season 2 Episode 4 of The Wild Show.

Would you like to work with me in 2018? Send me an email to adelaide@lillywild.com to book your free 1-hour Strategy Call with me and I’ll help you overcome your fears, self-doubt and limiting beliefs so you can take steps towards achieving your dream right away.

[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]