The Hard 90 Podcast With Zach Sorensen

The three phases of mental performance training.... Prepare - Takes place before the competition Compete - Takes place during the competition Progress - Takes place after the competition

Discipline is a key component is all individuals that are winners.  Train disciple by using the Habit Cycle.

Instead of wondering why you aren't getting success, ask yourself, "Have I done what it takes to deserve success?"

Event + Response = Outcome.  You can't control what is happening to you or around you. You can only control the way you respond to it.

The Derek Jeter Affect: treat spring training games like regular season games. Treat regular season games like playoff games. Make them important, but not special.

Dn'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.

Playoff baseball is here. The seats will be full of fans.  The energy will be electric. Every game matters. In this moment, remember what it took to get you here. Play the game one pitch at a time. Remember to play the game, not the occasion.

What is earthing or grounding? A combination of grounding and meditation can help you relax, focus, and get you locked in to the present moment. 

1. Breathing - Relaxation 2. Affirmations - Confidence Conditioning 3. Look Back - Mental Recall 4. Look Forward - Mental Rehearsal

4 Reasons Every Athlete Should Meditate 1. Stress Reduction 2. Improved Sleep Patterns and Speeding Recovery Time 3. Enhanced Endurance 4. Improved Sense of Identity, Self, and the Body

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.

Inhale for 5 seconds... Hold for 5 seconds... Exhale for 5 seconds... Hold for 5 seconds. 5 x 5 Box breathing allows you to relax and focus with a mental visual to keep you in the present moment. 

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.

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.

If I were to give you one piece of advice, it would be this: stay in the present moment. Just focus on this moment.  Win this moment. And then do it again. 

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.

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.

Confidence is about your competitive drive, your focus, positivity, perseverance, and grit, and whether you can maintain those characteristics when it matters most.

Adversity makes you stronger and gets you one step closer to excellence.

As you are chasing excellence, don't forget to maintain positivity to reach your goals. 

When things get hard, you push harder; when you fail, you get back up stronger; when you don't see results, you don't get discouraged, but you just continue to pound away day, after day, after day, with relentlessness, consistency, heart, and passion—that's grit.

Book breakdown of my current Favorite book by Ben Bergeron titled "Chasing Excellence" where he stresses the importance of focusing on character first. The first quality a successful athlete needs is commitment.

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.

Start using "you" or your name instead of "I" in your self talk. With this, it appears as you are coaching yourself instead of telling yourself what to do.

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. 5. Being one with a higher power.