mindset Archives - Page 2 of 4 - Link Endurance

Mindset & Meditation: Pre-Workout Meditation

By | Mindset

To get the most out of your body you MUST prepare your mind.  Taking just a few minutes prior to your training session to focus on your breath and get your head in the right space, can make a huge difference in your performance, strength, & endurance for that session.  Practicing a pre-workout meditation prior to every training session no matter how challenging or how easy it may be will take you to the next level of self-awareness and performance.

Give this pre-workout meditation a try before your next session.

The Health Episodes #11: How to take Ownership of Your Performance, Nutrition, & Life

By | Podcast

Take Ownership of your training, nutrition, & life.  In this episode Alix and Mo help you understand how you can stop letting outside forces/people/situations dictate your day/life.

  • Do you go through workouts with your trainer, buddy, or alone blind?
  • Do you just eat food without paying attention or putting in effort to fuel properly?
  • Is everything someone else’s fault, do you let other people, situations dictate your attitude daily?

Ownership of your training:

  • learn a new movement or learn understand the movements that you are doing
    • whats the “why” behind the session/particular exercise
    • ask your coach trainer to help you learn
    • start with ONE movement
  • Taking ownership in this realm can give you confidence to take on other tasks you may have been intimidated by

 Ownership of your nutrition:

  • you don’t need to become a food scientist
  • learn the health benefits of one food each day or each week, then incorporate into your nutrition
  • Learn how the foods/supplements you eat affect your body, performance, recovery, etc
  • Learn how to prepare a meal for yourself
  • Learn how to order healthy at a restaurant and/or stick to healthier options when eating for business
  • ENJOY yourself when eating out and own it!

Ownership of your life:

  • Do you wake up and watch the news or check social media and realize how that dictates your attitude, response/reaction to others for the day?
  • Do you allow situations at work or home “put you in a mood” for the day?
  • Wake up each morning and start by owning the first 10-15 minutes 
    • box breathe, meditate, smile
    • repeat this mantra “today I take ownership of my thoughts and emotions. Today I take ownership of my body and food”
  • If you make a mistake OWN IT, don’t dwell on it, learn from it and make it a positive 
    • “I realize I could have done xxx better”  or  “In looking back I see where I could have done/said xxx for a better outcome/response/etc”
  • At the end of each day write in a journal what you took ownership of that day.  Whether its one thing or 10 things, write it down.  Review it the next morning after breathing, meditation, and while saying your mantra to start your day/mind off on the right track  Review your wins.. 
  • At the end of each week/month/year you can go back and look at all of your ownership WINS and see how you have progressed

CLICK HERE to listen or download from iTunes or Stitcher

Mindset & Meditation: What Will I do Today, What Did I do Today

By | Mindset

What Will I do Today/What Did I do Today…

“Daily disciplines build on one another. You can’t complete change in one day, but when you work towards implementing a daily routine, that routine can create real noticeable prolific change”

All to often we wake up in a rush, turn on the news, or hop on social media, see something negative, and in our over-tired state of mind let that negativity create our attitude going into the day.  In our recent Health Episode Podcast Alix and I discussed taking ownership of your day, which is exactly what you have the ability to do when you flip you daily script from allowing outside forces dictate your attitude, reactions, & emotions. Instead wake up and say to yourself “Today I WILL XYZ” and take ownership of your day.


So here is what we recommend you do:


  1. At the beginning of each morning spend 1-5 minutes box breathing with a slight smile on your face. As you are breathing and smiling begin to create your day.  “Today I will ________”, not I “want to” or I “hope to”, be definitive in your thoughts and declaration.
  2. At the end of each day, take a minute or five and write down in a journal “What I did today” that was positive, that improved your quality of life, your health/fitness, your relationships personally and professionally, your mindset, etc.
    1. The next morning you can even review your “wins” from the previous day as a reflection and motivation to accomplish goals for the day ahead


Start with small goals each day. As you write them down you are building a catalog of accomplishments, wins, etc.  Go back at the end of each month and review all of your wins and take a moment to appreciate your progress.  Small goals/wins amount to huge victories and success in the long run.

Mindset & Meditation: Your Mental Race Plan

By | Mindset

Mental Race Plan…


You have spent months preparing your body for race day.  You train when you feel good, you train when you’re tired and feel bad. You eat well and supplement to ensure you’re recovering between workouts and now race day is here and your body is ready to perform.  But what about your mind? Regardless of your physical readiness and your stellar nutrition plan, if you have not created a solid mental race plan, you could be selling your performance and ability short, or worse, setting yourself up for an all systems failure.


The latter actually happened to a good friend of mine at our last race.  He had trained for months, every day, getting stronger and faster and on paper should have dominated this race. He rarely, if ever, missed a training day and his nutrition couldn’t have been cleaner. Yet as we were toeing the line to start the race the one critical piece of his training puzzle that was missing bit him in right the ass like that dog that finally got loose on the mailman. His race was literally over before it even started. He forgot about his mental race plan.


To create your own mental race plan follow these steps, and feel free to edit any step or add another step if it helps you but do not skip any of the steps below.


  1. Day before the race nutrition
    1. Have this planned ahead of time so you know on race morning your tank is full with exactly what you need to perform your best
    2. Although this isn’t necessarily mental, practicing with this fueling strategy in training will give you the piece of mind that it works
  2. A few weeks prior to your race, or as far ahead as you can, begin to visualize race day
    1. What time will you wake up
      1. What will you do if you oversleep
    2. What will you eat
      1. Mentally rehearse chewing slowly and intently to properly digest your pre-race fuel
    3. Driving to the race
      1. See yourself sitting up straight in your vehicle, holding the wheel at 10 & 2 and practicing focused/confident box breathing
    4. Warm-up
      1. Visualize exactly how you will execute your warm-up
    5. See the start line and your competition (this is a big one)
      1. Visualize walking to the start, box breathing, and create a mantra that gives you confidence and power
      2. Mantra example: “I’ve trained for this, I am ready, I am strong, I am confident”
    6. If you are racing an OCR and have the ability to view the obstacles ahead of time, or know what they are from a previous race, mentally rehearse exactly how you will complete each one
    7. If competing in a triathlon or other event, visualize exactly how you will begin your race- if a multi-sport race, visualize the start of each discipline along with transitions between
    8. Mentally plan for roadblocks during the race i.e. failing an obstacle, a flat tire, a cramp, extreme fatigue, legs that feel like lead, etc. Create a mental plan to overcome each/any of these that could apply to you on race day
    9. Create a mental anchor and mantra that when the going gets REALLY tough during the race, you visualize this anchor and repeat this mantra to give you confidence and strength
    10. Meditate while box breathing going over each of the steps above at least 3 times per week.If you can do it daily, or even pieces of it daily that is even better


Again, feel free to add any step that could help you perform better on your big day. Put as much practice into your mind as you do your physical training and you will set yourself up for an incredible day!  If you need help creating your personal mental race plan email mo@linkendurance.comfor a consult.

Mindset & Meditation: See Your Movement

By | Mindset

See Your Movement…


“Action begins with a thought; and it is in this thought that we open our mind, create a plan, and achieve the impossible.” – Coach Mo


In my studies of Sports Psychology I have found that many great athletes, Olympians, world champions, etc., have one thing in common that they relate to their success.  They each visualize their performance hundreds of times, over and over, so that on the day of competition their brain has rehearsed every movement so many times that their bodies know exactly how to react, respond, perform when it matter the most.  It is as if their body is running on autopilot, there is no thought to movement, their body just responds as it is supposed to. But what if you are not a world champion or an Olympian? Does the same visualization apply to your and your needs/goals? Absolutely it does!


Whether you are training for a race, training for fitness, or preparing for a big meeting, presentation, etc., seeing your movement can play a critical role in the outcome of your need/goal.  If training for a race you must visualize every step of the race in your mind, create a plan for any obstacles along the way, and repeat this daily until your body naturally responds to any situation thrown at you on race day. This works the same in life/business. If you are preparing for an important meeting or presentation mentally rehearse and see your movement.  How will you sit/stand, how will you respond to difficult questions/objections, what if you lose your train of thought, etc. Create a plan and see your movement.


I have a client that is a very talented musician. He can play two keyboards simultaneously, control two separate foot pedals, and sing all at the same time. However, when I give him a new physical movement in a workout he tells me “I’m just not that coordinated”.  That was until I taught him how to see his movement. Just as he learned to play the keyboards, it first took hours and hours of mental and physical practice until now he does it automatically. We broke down the “challenging” new physical movements and had him watch me demonstrate, see it in his mind, then execute. The first several times his movements were not smooth, fluid, or coordinated, but the more he visualized the easier it became.  What he once said was impossible to achieve because “he’s just not that coordinated” is now a part of his workout, and it all started with seeing himself move. This takes practice and patients, but again, it is the key to your success in sport, in business, and in life.  See your movement, believe in your ability to learn, and achieve the impossible.


Health Episode #9: How to Manage “Bad Days”

By | Podcast

Every human has a bad day occasionally. A bad day training,racing, a bad day at work, with a friend, family member, spouse, etc. Bad days hit us all, but the question is how do you handle that bad day?

In this episode Alix and Mo talk about this and give you tips on how to turn your bad day around by incorporating:

  • breath work
  • hard workouts
  • restorative workouts
  • laughter and smiling
  • DECIDING on your day
  • grabbing a hug
  • and more

Take a listen and share with a friend or anyone you know that could benefit from hearing.

CLICK HERE  to listen or download from iTunes or Stitcher

Mindset & Meditation: The Power of Laughter and Smiling

By | Mindset

Laughing increases serotonin and endorphins in your brain, and smiling releases dopamine that increases feelings of happiness and content.  The power of laughing or simply cracking a smile as you go through your morning and day can have profound positive effects on your mood, stress, and health. Take a look at this incredibly detailed article from Helpguide.org on all the health benefits of daily smiling and laughing and learn how you can incorporate a little more joy into your day :-).


Mindset & Meditation: But What If?

By | Mindset


But What If…

“Fear can’t kill you, but it can contain you” – Unknown

Before attempting a daring physical feat, before approaching your boss for a raise, before any difficult conversation, there are those two words that consume our thoughts.  “What if”.  What if I fall, or don’t make the jump, or get hit?  What if my boss gets angry and demotes me, what if my friend, wife, husband, takes what I am saying the wrong way and it damages our relationship? What if?

But what if it didn’t? What if you changed your thoughts to how the physical feat WILL go well, meticulously planning every move.  What if the conversation, meeting, presentation went exactly how you wanted it to go or even better?  What if you created the victory in your mind and then approached your challenge with confidence and mental strength? Don’t let the “what if’s” contain you, change your vocabulary to “what will” and go get it.

Listen to the audio for detailed accounts of some amazing people doing seemingly impossible feats of physical and mental strength, by using fear and “what if” to make them successful.

Mindset & Meditation: Morning Ritual

By | Mindset | No Comments

Starting your day with a positive uplifting mindfulness practice can be a game changer in your ability to process the rest of the day in a calm & responsive vs. quick tempered & reactive way. This mediation called “Morning Ritual” is my all time favorite. I have easily listened to it over 200 times in the last year. If you have not yet tried Insight Timer, I highly suggest you download the app and give this guided 10 minute meditation a try. I guarantee it will put you in a better, happier, focused, & peaceful state of mind.

Mindset & Meditation: Rehearsing Responses to Emotional Triggers

By | Mindset

Rehearsing Responses to Emotional Triggers…


In the book “Breaking the Habit of Being Yourself”, Dr. Joe Despenza talks about rehearsing how you “want” to react to a particular situation.  Just as you may visualize yourself performing a physical activity or mentally rehearsing a race or sport, you must rehearse your communication and/or responses to an emotional trigger situation.  Dispenza says that if you want to be or act a certain way, create it in your mind and rehearse it.


I will use myself as an example. I have a very bad habit when someone challenges my opinion or disagrees with me to get VERY defensive and react abruptly and aggressively with a response.  I don’t want to react that way, but I have been this way most of my life.  Instead of giving up and saying, “that’s just how I am”, I instead assess past situations and then create a calmer, more appropriate response. I first tell myself that the person disagreeing or challenging me isn’t doing so out of hate or malice, they simply have a different opinion or maybe are simply asking for clarification.  I then mentally rehearse how I would have, and will now, respond differently.  I do this in my mind during a meditation and by doing so I begin to literally rewire my brain to respond better.  If I just think to myself “I don’t want to snap at people, I want to/should respond better”, I am not creating dialog and a proper mental response. Like anything it takes practice, and I can tell you that it works! I have been much more successful in responding vs. reacting to situations.


Use mental rehearsal before going into a difficult meeting with a client, friend, or boss where you know you would normally be angry, afraid, etc. Create your response to other drivers on the road. One thing that helped me long ago was something my karate sensei taught us.  He said “when someone reacts negatively towards you, says something rude, or someone cuts you off in traffic, instead of reacting aggressively with a counter attack think to yourself, maybe this person has had a really bad day, maybe they just found out some really bad news.  Show them grace and be kind.” I have done that several times and it’s really cool how you feel after.  My point with that story is CREATE your response to those situations now if that’s your trigger.   Try this. The next time someone cuts you off in traffic, instead of telling them there “number one” with your special finger simply smile, maybe wave and literally say out loud “I hope everything is ok and you get where you are going safely”.  Trust me on this one.  It’s a really good feeling.