Coach: Tammy Strome

This week E was more down than I expected. When we talked about it, I realized she was dealing with “thought gremlins”—those voices we all have in our heads that whisper horrible things like…

“You’re not good enough” or “you’ll never get there.”

“If you listen to those voices,” I told E, “you can expect to experience defeat in any aspect of your life. You need to give your gremlin a face and a name…then kick it to the curb when it tries to interfere. If you do that enough, guess what? The gremlin goes away! Poof!!

E knows that when you’re in contest prep it’s integral to focus on the positive because stress can slow your progress. But it’s hard for any of us to deal with those negative voices. Below are the suggestions I gave to E…

Six Ways to Deal with Thought Gremlins

1. Visualize. To begin breaking the cycle of negative thinking, spend five minutes each morning visualizing yourself reaching your ultimate goal. Hear the sounds, see the colors, feel the joy.  Really be there!  Before bed is another great time to do this.  It will help internalize your vision.
2. Stop the Thought. The second you have any negative thoughts throughout the day say, out loud, (or, if you’re in public, you may want to do this silently in your head) “stop.” Next, immediately replace it with a positive thought. Over time, this will change your habitual way of thinking.
3. Use Positive Self Talk. Take the initiative! Write down some positive affirmations on cue cards then read them out loud every morning and night. Use anything that works for you, such as “I am a champion; I am worthy; This is my destiny; I can do anything I imagine.”
4. Meditate. Before you go to sleep, take a few deep breaths then focus all your attention on observing your breath. The easiest way to start is by counting your breaths. However, don’t try to control your breath—just observe it as it is. If this is too hard, choose a simple word like “peace” and repeat it over and over to focus your mind. When your mind is focused on something neutral like the breath or a word, the body can relax and unwind from the stress of overstimulation and you will sleep better.
5. Journal. Keep a daily mood and thought journal. Even just writing for 10 minutes a day can have profound effects. Write about how you feel and what you most want to do.
6. Talk. Call a supportive friend who you know will help you feel better. This can boost your faith in yourself and, hence, your motivation.

After we talked, E felt a lot better. Because I know how committed she is, I know she’ll be trying out these suggestions. This is good, because you simply can’t reach success in this sport, or in life, without a highly trained mind. Yes…this can be a tough process, but it’s much easier and more enjoyable when you get that mind under control.

It also helps to have a coach. I am there to encourage E when the going gets tough. A good coach is so much more than someone who says “Here’s your diet and training; see ya later.” She/He has to be ready to provide support and the tools to make it through.

I have enjoyed helping many of my clients become champions. Because of this, I can see that E has every quality it takes to be one—especially the passion. She just has to keep her head clear and focused.

Even with the “thought gremlins” bugging her, E has still been working hard. We dropped her calories and carbs this week and adjusted her cardio as well. Next week she’ll be starting a new training program.

Here’s to a great week ahead full of focus and clarity for E!

Stay tuned for our Thursday blog post: How to Get Your Pose On (about what do to once you get up there on that stage!).

Yours in health,

Tammy

Client: Eftihia

Welcome friends! This has been a tough week. But I want to share all my experiences because maybe you’re having some challenges in your life too, and by reading this I’ll make you feel better!

First off, it’s hard to have a “life” and to do this whole training-for-competition thing at the same time. For example, how do you fit in enough workouts without offending friends and family because you don’t have enough time for them? It’s tough, I tell ya.

And then even though I’m doing all the workouts, I’m still not changing as fast as I’d like. Impatient? Definitely!

But what it adds up to is this…all week I’ve felt the need for a hug.

I’m working so hard and it’s getting tiring…like to the point where some nights I just want to curl up under a blanket and eat a box of chocolate chip cookies–and I don’t even LIKE sweets! But sugar is comforting, isn’t it? And, right now, I so need comfort.

I’m frustrated with my body, yet I know this is only making things worse. Stressing myself out can slow or even stall my progress in this sport.

Oh how I’d love to be a pillar of strength on this blog, but I’m human and close to tears…feeling so down and depressed. Part of this may just be a normal part of going through contest prep, but on a deeper level it’s possible this is just a reflection of how I feel when faced with any adversity in my life…so, hey, I’m learning new, great things here.

But, honestly, why is it I love doing all this again?

Oh, yeah, because it reminds me of what I can do when I put my mind to it—that, yes, I am capable of reaching my dreams, and maintaining the discipline that requires.

And while I certainly love the feeling of being up there on that stage at the end, knowing I did my best, I also think this type of training serves me well in all areas of my life. Because, heck, if I can do this…what else can I do?

But sometimes those “thought gremlins” get in the way.

Sure, it’s okay to feel sorry for myself a little…maybe a day. But then it’s time to move on. Self loathing won’t help me look and feel better, will it? No. I’m on a path of choosing to accept myself as I am, no matter what I achieve. But I’m also looking to push myself to learn what my boundaries are, because I have big dreams and I intend to make them happen! I just need to remember to support myself.

So…what do I need? I ask myself. More rest? Better scheduling? Or just a friend who’ll sit next to me and tell jokes while I work out? (Any volunteers?!)

One thing that is really helping me through this process is journalling. It’s cathartic and creates an experiential record of low points I experience during contest prep. That way I can go back and say: “AHA! I have felt this before!”

More important, it gives me a chance to write any sad or angry thoughts on paper, rather than taking out my feelings on those around me. They aren’t to blame for my moods…and I know from experience that my moods will go up and down over the next 10 weeks. Sometimes I’ll be cranky and other times I may suddenly feel excruciatingly happy! Writing helps me centre my thoughts and myself…and keep my final goal in focus.

I am 100% accountable for all my actions, reactions and distractions! But, thankfully, I know Tammy is always there when I need guidance.

So…moving forward. New week…new diet…new workouts…I see bright changes in my future!

Over the next few days I’ll definitely try some of Tammy’s suggestions…and kick some “thought-gremlin” butt!