People Pleasing Is A Curse

Hi, my name is Jeff, and I am a recovering people pleaser. 

I always thought that I alone was 100% responsible for everyone else’s happiness in the world. Growing up, I felt I had to win in sports, not upset anyone, follow all rules, felt responsible for everyone else's feelings, and do exactly what I was told, or I was a horrible person. There was no gray area in my mind. 

A glaring example of this was when I worked at the Olympic committee helping athletes that were struggling with eating disorders. I did not enjoy my time there because of the politics and they operated on a completely different belief system than me. This caused many fights with the coaches for how they dealt with the athletes. I felt completely powerless, depressed, and beat down. 

The worst part of it was that I continued to work there only because I wanted to be able to tell people, “hey, look at me, I’m cool, I work at the Olympic...

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How To Practice In Your Mind

Imagine if you could cut your practice time for any sport or activity in half and still improve. Would you do it?   

Professionals say that it takes roughly 3,000 swings of the golf club to change your swing so that it becomes natural. That's a lot of swings and a lot of time! What if you could construct and visualize the perfect swing over and over again in your mind instead of actually physically swinging the club that many times?

Visual imagery, or mental rehearsal, is a memory technique that involves constructing mental images when learning new information in order to be able to better recall the information later.

Visualization is very powerful. Thinking and visualizing negative scenarios can cause you to underperform by creating head trash that will lead you in the wrong direction. However, positive visualization primes your mind and body for success by imprinting successful outcomes in your mind. The more you can imagine successful ...

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Champions Are Made In The Off-Season

I’m sure you have heard this before, but what does it really mean?  It means to take time off and be average, or work different with the same intensity and be great.

A Champion or Peak Performer sees the regular season as the time to perform.  The performance comes from muscle memory.  The skills have been developed and are now ready for competitive play at game time.  The Peak Performer does not have to consciously think about their game while in the middle of it.  This "muscle memory" allows them to play instinctively, freely, and without hesitation or doubt. 

So, why can’t these skills be learned during the season?  

The off-season is not the time to take time off and relax. Developing a high level of trust in your skills only comes from purposeful practice, where every activity is strategically designed to improve performance purposefully. This is done most effectively when not “distracted” by playing the game....

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2020: A Clear Distinction Between Champions and Wanna-be’s

Hello Parents!  

 It’s been a crazy year full of lots of challenges!  But even in the midst of the craziness and all the challenges presented, I still feel as though it was a productive year because of the things I’ve learned along the way. These lessons help me to grow as a person and as a coach. I would like to share these lessons and insights to end this year and start the new year with a clean slate.

 Before I share these lessons, I need to preface it by explaining a technique I use with the athletes I work with on how to turn any loss into a victory, or how to turn a challenging situation into one where they can learn and grow from it. 

 At the end of every game, at the end of every season, and/or after a setback or challenge, I have them ask themselves these three magic questions:


  1. What did I learn?
  2. How am I going to use what I learned in the future?
  3. What were three positives that came out of it?


When used...

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Parents: Take Care of Your Mental Health First

This year has been one for the history books, for sure.  All of this quarantining has been a foreign territory for most of us and especially for our kids.  Most of the parents I talk to have voiced their concern for their child and how their children are struggling with the emotional challenges that have been caused by the pandemic. The isolation, fears, and doubts are accompanied by irritable outbursts, not to mention the video game addiction that seems to be taking over our children! 

It's normal for most parents to become concerned for their child's mental health, although the pandemic has taken it to a whole new level.

However, the oxygen mask analogy comes into play here. As parents, it is natural to try to take care of our children, often putting our own needs in the background.  By doing that, we end up not taking care of ourselves or them.  You need to put your own mask on first or you will be no good for your kids.  We...

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Parents Are The Key!


Parent's Are the Key

Hey Parents! I know it's often difficult to know when to step in and when to butt out when your child is an athlete.  It’s hard to know how hard you should push them, should you help them with skill development, how best to support them, what hidden messages you are sending and what you should and should and shouldn’t say after they lose.  


We have found that parents' behaviors and attitudes are almost always the key difference between successful and unsuccessful athletic experiences. Parents should focus their energy on areas where they can support their athlete. 


One of those areas is helping your child develop and implement their PreCompetition Routine to achieve THEIR Peak Performance.


Consistent Preparation Leads to Consistent Play

Consistent preparation leading up to a competition is a major contributor to your student-athlete getting consistent results. This consistent preparation...

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Consistency is Key Part 2: Develop a Pre-Competition Peak Performance Routine

In the last blog post I discussed the importance of consistency and how it is the one thing that separates the very best in every sport from the rest. The best athletes in the world are able to perform at a consistently high level day in and day out, week in and week out for months and even years. How can you learn to be consistent like the Pro's? 

Inverted U Theory

The Inverted U Theory is based on the premise that athletes can attain a state of mental readiness that will allow them to perform at their peak on a consistent basis.   The inverted U explains how some people need “bang on your chest" (often football or rugby) type preparation while others need a “quiet isolation and or meditation" (Chess).  Most athletes fall somewhere in the middle.  The key is to find your individual “FLOW” zone.   

The graphic above depicts the "sweet spot" for optimal performance. The purpose of a pre-competition routine is...

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Consistency is Key Part 1

I have worked with athletes at all levels of sport, from juniors to collegians to pros and Olympians, and a major area that I help them to achieve is consistency in their competitive performances. So many athletes have big swings in their performances from great one week to mediocre, to even lousy the next week. 

In this two-part blog post, I will first discuss the importance of consistency in everything you do. Part 2 will focus on bringing that same level of consistency into preparing for your competition and how to construct your routine.

Consistency is the one thing that separates the very best in every sport from the rest. The best athletes in the world are able to perform at a consistently high-level day in and day out, week in and week out for months and even years. 

Performing at a consistently high level under the most challenging conditions is the goal toward which I believe all athletes, whatever your ability or sport, should aspire to attain.  ...

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The Gold Mind

"A Champion, The Best, Numero Uno..."

Many athletes dream of being the best, but few have what it takes to BE the best. What separates the best from the rest? The best isn't always the strongest, fastest, or the one in the best shape.  Studies have shown that "the best" is almost always the one that thinks he/she is the best. Champions almost always have what I call a Gold Mind. The mind of a winner. The one with the fewest doubts and the biggest belief in themselves.

How does someone develop this attitude?  It doesn't just happen.  It takes work, lots of work.  Developing a Gold Mind is knowing in your heart that you have done everything you can to be the best.  Knowing that you have worked harder in all aspects of your sport.  Gold Minds are not a natural quality in any one person.  Like anything else, you have to develop this skill. Some key factors that I have found that work to develop a Gold Mind are:

  1. Using positive affirmations daily....
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