The Hard 90 Podcast With Zach Sorensen

Meditation is a practice that every athlete should be doing to calm the mind and get into the present moment. Listen to this episode to hear the 4 Reasons Why Every Athlete Should Meditate.

Add the 54321 body scan when you are looking for a total body relaxation.  This guided meditation will help you focus on different parts of your body and help you bring focused relaxation to these specific parts. Uses this mediation to help you wind down or get you into a meditative state any time during the day.

Use this five by five box breathing technique to help you stay focused on your breath and meditative practice. While you focus on your breathing, visualize the shape of a square, inhale for a count of five, hold for 5, exhale for a count of 5, and the hold for another 5. Repeat this sequence for a series of breaths to gain a relaxed and focused state. 

Inhale for six.... Hold for two.... Exhale for eight.... This allows you to relax, to focus, and get yourself into the present moment.

Do you want to decrease anxiety and help yourself be in the present moment?  Focus on the breath. Three Breathing Techniques That Could Turn You Into A Sporting Hero: Diaphragmatic Breathing (AKA deep belly breathing) Long exhale breathing Bhramari (humming bee) breathing

When you are at your best, you are relaxed and focused. How do you get relaxed and focused? Use the breath. 

I often hear people say that they are not One hundred percent. What do you do when you aren't at one hundred percent? Give One Hundred Percent Of What You've Got.

What are you focusing on? Narrow your focus. Focus on this moment, stay present, and execute this moment.

Winners Focus On Winning, Losers Focus On Winners.  Let's spend more time focusing on what it takes to win than on comparing ourselves to others. Comparison is the thief of all joy.

How do you allow yourself to relax, regain your focus and get back to the present moment? Take a deep breath on a focal point. What is your focal point?

Create an imaginary circle of focus that you can step into prior to you movement that will help you lock in on being in the present moment.

If you want to get results, narrow your focus.  Pick the one thing you want to focus on and attack it.  What is your one word focus or the one thing you want to focus on?

Headlights do not show you the whole path. Instead, they shine for the next two hundred feet. They remind you to focus on the next two hundred feet, and the next two hundred feet. The same is true for reaching a bigger goal. Focus on the next two hundred feet and before you know it, you will be at the goal. 

In your life, are you focused on the 26 miles or are you focused on one mile, 26 times?  Narrow your focus. 

What Separates High School College And Professional Baseball Players? Consistency.  How do you get consistency? Focus. One. Play. At. A. Time.

Don't ask if you are better than the person you are getting ready to compete against. Instead, ask, can I beat them on this play? What will it take to beat them on this play? And then, execute the plan.

Which is better - Prove yourself right, Or Prove Others Wrong? Both are valuable. Use them both.

If you want to be your best, add an accountability partner and coach.

Measure everything! Measurement gives you information.  Measurement gives you answers. Measurement Creates Motivation!

Set your goal... Attach a WHY... Reverse engineer a plan... Ready, FIRE, and the aim.

When you need a pick me up - Get Up And Move! Sweat before screens. Positive energy will result!

You have it inside you. You Are Not Lacking It You Are Blocking It.

When you are going through a tough time - go to the cookie jar. A jar full of reminders of the victories that you have had in your life.

Have You ever written a letter to yourself? Trying sending yourself a letter that you can utilize and read when you are in need of a pick-me-up.

What password do you use to open up a device or an account? Reprogram your password to remind yourself of your one word focus. 

Take a listen as we teach you about the confusion related to the topic of confidence. 

"It was my body language. When I focused on mastering my body language, I became a much more confident player."

How do walk on the field of battle? Are you intimidated or are you the intimidator? 

Take notice of your body language. Are you exhibiting body language that will bring success? Or more failure? This is entirely in your control.

A.C.E. Acting changes everything.  Don't let a bad performance shape your body language. Instead, control your body language to let it positively affect your performance. 

While you are on your journey in life, don't forget to look up and see the majesty around you. Don't forget to take the time to recognize the small victories in your daily life and use them to build your confidence.

Create personal victories by making promises with yourself and then keeping promises with yourself each and every day. When you trust yourself, you develop more confidence in your relationship with yourself.

When you create habits, you are creating victory each day. Successfully executing these habits leads to confidence. When you share your habits, you are holding yourself accountable to what you say you want to do. 

I need to prepare my mind for challenges that are going to come my way that are out of my control. I need the momentum, I need the confidence, I need the personal victories.

Do you want to be a much more confident person? Create Personal Victory. Schedule wins in your day.  Execute on your routine and benefit from the rewards of Creating Personal Victory.

Confidence. It's a choice and a decision more than it is a feeling. Stop searching for confidence and start acting with confidence. You act with confidence by acting big, breathing big, and committing big.

What is more important than having perfect mechanics when it comes to your skill? If you don't believe you can, you never will.

Most people say confidence comes from success.  What happens if you don't immediately get that success? Can you still be confident? Where else can you get confidence?

Your beliefs become your thoughts, your thoughts become your self-talk, your self-talk becomes your actions , your actions become your habits, your habits become your performance, your performance becomes what you are remembered for.

Where does confidence come from? Don't wait for confidence. Go out and do it. Confidence Is Something You Do Not Just Something You Get.

Develop Anti-fragile Confidence Intense trust Do What You Will Say You Will Do The worse I feel to more committed I will be to my protocol

You will believe the story you tell yourself every day.  What is your story? “The Brain Simply Believes What You Tell It Most.” Shad Helmstetter Ph.D.

What stage of self-talk do you live in? 1. Negative 2. I "should not" stage 3. Declaration stage based on negative statement - I will never ....... again. 4. Positive declaration of who you aspire to be.

Rumble strips alert you when you are out of your lane, wake you up, and get you back on track.  What are your built in rumble strips?

What are the confidence conditioning or positive affirmation statements that you need to be saying to yourself on a daily basis?

One of my favorite childhood stories teaches us about The Optimist And The Pessimist.  You have the choice to be whichever one you want. 

Inside everyone there is a good wolf and a bad wolf. Which one are you feeding?

How do you get mental reps? Set a reminder on your phone - every hour - with a power statement that describes the individual that you want to be. 

Use sticky notes on your accountability mirror to shape your self-talk and remind you of who you want to be and what you need to accomplish to win the day.

Overpower your negative thoughts by Listening To Yourself Less And Talking To Yourself More.

How do you build a wall? Focus on laying one brick at a time. Being overwhelmed can lead to negative self-talk.  Change your focus to change your thoughts.