The importance of visualization and positive thinking, when it comes to excellence in any sport, cannot be underestimated. Heck!…..it is even critical for success in all parts of your life.
I have been saying this for years… “You must train your brain to train your body!”
Practicing regular visualization strategies before workouts, practice and competitions has been shown to boost athlete confidence, performance and results. It can also be used as a valuable stress management tool once you master the technique.
Here is a great training visualization exercise for you to use that will help you break through any plateaus you may be hitting.
Find a quiet spot with good air circulation.
This should be done in an area where you are less likely to be disturbed. This could be at your office if you can close your door and isolate yourself at the end of the day. It can be done at home or even in your car before going into the gym. If you are doing it in your car then it is important to remember that you must park your car first. Driving with your eyes closed is never a good idea. “wink”
Music is optional but it can be a nice addition. Use music that helps you focus.
Close your eyes and focus your breathing to a slow, deep pace. Concentrate on breathing in through the nose and pushing your belly button out and breathing out through the mouth while bringing your belly button to spine.
Many people breath incorrectly. They breath either too shallow or they suck in the in the belly button when they inhale. The above method is proper breathing and it is good to get the hang of as it will allow your body to get more oxygen. This can improve mental and physical function and energy.
What’s next?
Focus your mind on the training you will be doing today.
Note the detail of the gym: The colors, the temperature, the lights, the smell, the sound of exercise machines and the clanging of the weights. Sense the energy in the atmosphere. Take your time so you can take it all in. This can be challenging at first…especially if you are not used to visualizing. If you mind wanders off track then just bring it back to this image again.
Visualize yourself moving through your workout with passion, focus and intensity.
Imagine yourself moving through each exercise. Feel the weights in your hands. Feel your joints moving. Feel the burn in your muscles. Absorb that sense of power, strength and capability. It is there for you to master!!
Feel the sense of challenge and effort for each exercise and really embrace it. LOVE IT!!
When you ready and have mastered this then you can take your visualization to another level.
Is your goal is to increase your muscle?
Imagine your muscles being torn down through your training and then imagine them rebuilding through the rest and good food you will providing. Imagine full and balanced muscle on yoru frame.
Is your goal at that time is fat burning?
Imagine your body tapping into your fat stores taking that fat into your blood stream and using it for energy. Imagine your body getting leaner, tighter and more shredded from your intense training and your fat loss eating plan.
Is your goal is to improve in a certain sport?
Visualize how what you are doing is going to lead to that result and then imagine yourself being faster, stronger and pushing harder than anyone else you are against. Imagine yourself with that 1st place win or that new fastest time!!
It really doesn’t matter what it is but you must visualize the end result as it forces your brain to create a blue print for bringing this goal to a reality. Self doubt will work against you.
Visualization is a great tool for improving focus and eliminating negative thoughts in all aspects of your life.
Train Your Brain To Train Your Body!
One more thing!
I also like to incorporate affirmations or power words into my training visualizations.
Power words are words that have meaning to you and help propel motivation forward.
I like to use words or statements like:
Achieve
Champion
Victory
Burn
Push
Persevere
“The only limits are the ones I place on myself!”
“The journey of 1000 miles begins with one step.”
“Do or Die.”
“You must believe to achieve.”
These ones work for me. You will need to find ones that work for you.
I even write them in my training journal. It just keeps them present in my mind all the time.
Well…there you have it!!
You need to be 100% mentally present to maximize your results in the gym. That is the hard truth. Just going through the motions without the passion and connection will never get you there.
Let me tell you that if you practice this and make it a habit then visualization will get you there!
You will be able to blast through distractions. It will increase your focus, your clarity and strengthen your mind. Your training will take on a new level of intensity.
Your brain does not really know the difference between when you are thinking something or actually doing it. This technique acts as a mental rehearsal to prep your brain for what is coming next.
Now get out there and blast through your iron ceiling to new heights of athletic and physique achievement!!
Please check back in for next Tuesday’s post. I will be discussing 5 hidden obstacles to acheiving that ultra ripped body you desire!!
Yours in health,
Tammy Strome
