Train Your Mind with Vanessa Faye Foerster

First Monday home post Kona calls for a recap of my first go at the Ironman World Championships! Lots of highs and lots of lows. And a race day where I had to fight in a way I never have before to get to the finish line. I share a play-by play of the day (including some TMI parts, sorry!) plus some of my key mental endurance.A race for the memory books! 

It's time to pause, my friends. I get pretty emotional in this episode because the love I feel for this work is real. Thank you for being here. I'll be back. The Train Your Mind Community is still open and ready to welcome you in. Join us HERE 

Ever find yourself getting caught up in the numbers of how you will reach a goal? In this episode, I share why it's time to get out of the HOW math. Leave that to your coach. Tune in to find out where to focus your attention and what that will do for you and your goal.Join my email list and get the 10 Truths Your Tri Coach Hasn't Told You here: https://www.vanessafayefoerster.com/get-the-10-truthsReady to take this work deeper? Book a consult call with me here: https://www.vanessafayefoerster.com/schedule

This episode is a follow-up to the original episode on Micro Quitting. If you're new around here (welcome!), listen to episode 24 or 74 first and then come back here.I get this question quite often:  how do I know if I'm micro quitting or just listening to my body? In this episode, I share how to know the difference. I teach you the Mental Endurance filter of body awareness vs. self awareness.My July 2022 TYM for Next Level Performance coaching program is enrolling now! Find the details HERE

Coming in hot with an MVP episode this week! Tune in to listen to my conversation with Pro Triathlete Skye Moench.She's accomplished so much since this episode was originally released and I have no doubt she would agree so much of that is because of how she's upleveled her mind in racing to match the level she has to race at physically.My July 2022 TYM for Next Level Performance coaching program is OPEN! Find the details HERE

Find all of the details on the 12 week Train Your Mind for Next Level Performance coaching program here: https://www.vanessafayefoerster.com/tym-july-2022Find the 12 week curriculum HEREAPPLY HERE

Tune in to learn the difference between overthinking and being thought FULL. While overthinking leaves you feeling overwhelmed and anxious, being thought FULL is energizing and can put your mind at ease. In this episode, I share how to know the difference and what to do when you find yourself overthinking. The Train Your Mind Podcast Community is OPEN! Join HERE Ready to take this work deeper? Check out my group coaching program Train Your Mind for Next Level Performance. Find all of the details HERE We begin July 12th, 2022

Tune in to this week's episode for a special conversation with Maggie Rusch!Not only is Maggie the overall female winner of Ironman Tulsa 2022, she's also a rad human with a story that reminds us that you can start from where you are to create the racing experience you want to have. From amateur to pro and back to amateur again, Maggie is doing exactly that and reigniting her joy along the way! In the episode we cover:- The importance of milestones and markers of progress, regardless of whether you are pro or amateur - Kona as the pinnacle for age groupers-Her struggles with comparison and imposter syndrome: "how do I benchmark my performance against these super humans?"-Her resiliency through set backs and how that build self-belief in what's possible-The difficulties in letting her pro card go and the gift in that challenge -How we can give ourselves permission to learn and grow at all levels -What we think about past pros racing in the amateur field -And a run down of her race at Ironman Tulsa! (Not only did she win overall female, she was 9th overall with the men!)Enjoy!The Train Your Mind Podcast Community is OPEN! Join HERE Ready to take this work deeper? Book a consult call with me HERE

What does your emotional fueling plan consist of? What emotions are you using to fuel yourself daily in training? If you've never thought about how you fuel yourself beyond just what you eat and drink, now is the time! In this episode, you learn the most common emotions I see athletes unintentionally fueling themselves with that are taking away from their ability to perform. Plus, I share my podium achieving, PR creating, Worlds qualifying emotional fueling plan with you. This is a training and racing game changer. The Train Your Mind Podcast Community is OPEN! Join HERE Ready to take this work deeper? Book a consult call with me HERE

Tune into this episode for my Ironman Tulsa race recap.I cover a few things I'm proud of from the race, what I will do differently next time, and why I don't feel embarrassed or discouraged from setting a goal to win and not achieving it. After Ironman Tulsa, I'm one race closer to breaking the tape.If you hold back from setting big goals because you're afraid of not hitting them, listen in to my experience.The Train Your Mind Podcast Community is OPEN! Join HERE Ready to take this work deeper? Book a consult call with me HERE

How often do you think about the way you want to feel at your finish line?How often do you feel that way in training?On the episode today, I'm sharing the power behind your finish line feelings. Race results don't lead to emotion. Emotions create race results. Listen to this episode to find out more.The Train Your Mind Podcast Community is OPEN! Join HERE Ready to take this work deeper? Book a consult call with me HERE

I'm excited to share today's episode where I bring you inside my way of racing! I tell you what changed for me three years ago and what the single most important Mental Endurance skill that allows me to race without a fear of losing.The Train Your Mind podcast community is opening this Friday, May 13th 2022! Be on my email list to get an invitation. In this episode, there's also a chance to win two free 1:1 coaching calls with me as we celebrate the one year anniversary of the podcast and launch the community!Join my email list to get a early access email invitation to the Train Your Mind podcast community here: https://www.vanessafayefoerster.com/get-the-10-truthsFor a chance to win two free 1:1 coaching calls with me, send me an email at vanessa@vanessafayefoerster.com and tell me what resonated with you the most from today's episode. Ready to take this work deeper? Book a consult call with me HERE

In this week's episode, I'm sharing one way to train your mind for continued performance improvement. I share the four thoughts you need to be all in on your goal, while also holding space for being in progress. Plus, an update on the Train Your Mind podcast community!Join my email list and get the 10 Truths Your Tri Coach Hasn't Told You here: https://www.vanessafayefoerster.com/get-the-10-truthsRegister for my next free Mental Endurance coaching and Q&A call here: https://us02web.zoom.us/meeting/register/tZEqcOitpz0sGtyGLqIdzav9uBhj3WUdskLz

Tune in to hear the real performance potential of yet. You've heard from my athletes who achieved their micro results in training, now it's time to hear the other side. I invited Barbara on the podcast to share her experience with the not achieving the micro result she set for herself. This episode is packed with gems including:Why choosing a micro result that stretches you is worthwhileHow to make failure usefulWhy believing you're good enough is not dependent on a resultHow to not live for validationWhere true growth comes fromJoin my email list and get the 10 Truths Your Tri Coach Hasn't Told You here: https://www.vanessafayefoerster.com/get-the-10-truths

I've got another MVP episode for you today! If this is your first or fiftieth time listening, there is sure to be something new that lands with you from this episode. What would change for you if you took 100% responsibility for your own belief? Belief Responsibility is a gift you give yourself on the way to achieving your next level performance.Register for my April 19th 'The Mental Endurance Race Plan' workshop here:  https://us02web.zoom.us/webinar/register/WN_K_ZtZtpOT4SneH_6dJ-z5AJoin my email list and get the 10 Truths Your Tri Coach Hasn't Told You here: https://www.vanessafayefoerster.com/get-the-10-truths

This week, I invited four athletes from my 3 Months to Your Next Level Performance group coaching program on the podcast to share with you what mind blowing micro-result they achieved in the month of March. But you'll not only learn what they chose and why, you'll learn:What scared them when choosing to go after their micro-resultWhy it was worth itWhat's changed in their training since How they anticipate their race season to be impacted by taking on this challenge What they want to share with you as you take on your own micro-result in training You don't want to miss this episode!Get details on the next 3 Months to Your Next Level Performance Group here:https://www.vanessafayefoerster.com/3-months-to-next-level-performanceApplications open on Monday, April 11th at 8am MT!Join my email list and get the 10 Truths Your Tri Coach Hasn't Told You here: https://www.vanessafayefoerster.com/get-the-10-truths

If qualifying yourself and your accomplishments is keeping you stuck, tune into this weeks episode where I share why it's happening, what it looks like and the ONE QUESTION you need to ask to change it.Get details on the next 3 Months to Your Next Level Performance Group here:https://www.vanessafayefoerster.com/3-months-to-next-level-performanceRegister for my April 7th 'How to Harness Failure Workshop' here:  https://us02web.zoom.us/meeting/register/tZAudO6urDIvH9ZnPKo9B2TVlwRHl6gZoRvZJoin my email list and get the 10 Truths Your Tri Coach Hasn't Told You here: https://www.vanessafayefoerster.com/get-the-10-truths

Performing at your next level means working on and through your performance inhibitors. In my world, those show up as thoughts I see athletes believing that hold them back in their training and racing.Do any of these sound familiar? "I've been working so hard and I'm not getting better.""I'm not strong enough.""I don't belong.""I don't know how to believe in something I've never done before.""I'm not as strong as them.""I am not worthy enough to dream big."Tune in to find out how to shift these common performance inhibitors to help you become the athlete you want to be at your next level!Register for my March 31st free Mental Endurance Coaching and Q&A call here:  https://us02web.zoom.us/meeting/register/tZAkde6vqjwjHNBYHeLrEzel9b7bzh3NbiKAJoin my email list and get the 10 Truths Your Tri Coach Hasn't Told You here: https://www.vanessafayefoerster.com/get-the-10-truthsReady to take this work deeper? Book a consult call with me here: https://www.vanessafayefoerster.com/schedule

If you're looking a way to challenge yourself mentally in training, tune into this episode! If you want to bring yourself closer to achieving your next level performance, it's time to take on the micro-result challenge. In this episode, I  share the details of the challenge and my experience taking it on too. Register for my March 31st free Mental Endurance Coaching and Q&A call here:  https://us02web.zoom.us/meeting/register/tZAkde6vqjwjHNBYHeLrEzel9b7bzh3NbiKAJoin my email list and get the 10 Truths Your Tri Coach Hasn't Told You here: https://www.vanessafayefoerster.com/get-the-10-truthsReady to take this work deeper? Book a consult call with me here: https://www.vanessafayefoerster.com/schedule

On the podcast today, I'm finally talking about the ever popular topic of Imposter Syndrome (or Imposter Phenomenon). Tune in to find out exactly what it is, how it often shows up for athletes, and the 4 steps you can take to overcome it.This will also be the topic I cover in more depth on my next free Mental Endurance Coaching and Q&A call. Register below!Register for my March 31st Mental Endurance Coaching and Q&A call here:  https://us02web.zoom.us/meeting/register/tZAkde6vqjwjHNBYHeLrEzel9b7bzh3NbiKAJoin my email list and get the 10 Truths Your Tri Coach Hasn't Told You here: https://www.vanessafayefoerster.com/get-the-10-truthsReady to take this work deeper? Book a consult call with me here: https://www.vanessafayefoerster.com/scheduleResearch article on Imposter Phenomenon: https://www.frontiersin.org/articles/10.3389/fpsyg.2020.575024/full

On the podcast today, we're talking about the relationship you have with your coach (aka the thoughts you have about your coach). I used to have a pretty crappy relationship with my coach because of the thoughts I had about her. I'm bringing you inside my own brain as an opportunity for you to stop and see what might be happening in yours too.Register for the the March 8th free Mental Endurance coaching call here: https://us02web.zoom.us/meeting/register/tZMsduqvrTItGtf7XKMBHqZwfvTdUy8kPv2EJoin my email list and get the 10 Truths Your Tri Coach Hasn't Told You here: https://www.vanessafayefoerster.com/get-the-10-truths

Ever feel defeated as soon you open your training plan? Or maybe there's that one session that always gets you down and you dread seeing it up? What's happening is session priming. Tune into today's episode to find out what it is, why it's happening, and how to change it before your very next training session.Join my email list and get the 10 Truths Your Tri Coach Hasn't Told You here: https://www.vanessafayefoerster.com/get-the-10-truthsReady to take this work deeper? Book a consult call with me here: https://www.vanessafayefoerster.com/scheduleOr get on the waitlist for my next group coaching program beginning in June 2022:https://www.vanessafayefoerster.com/3-months-to-next-level-performance

On the podcast today, I'm bringing back a MVP episode. This episode is consistently shared as an athlete favorite. Micro quitting is a self-sabotaging behavior that shows up from beginners to pros. Whether this is your first time hearing it or you've heard it before, clue into how and when micro quitting might be affecting you and your performance. 

Today I'm diving into the 3 stages of belief. Tune in to find out what the three stages are, which one is the most important and questions to consider as you move through the stages on the way to your next level. Join my email list and get the 10 Truths Your Tri Coach Hasn't Told You here: https://www.vanessafayefoerster.com/get-the-10-truthsReady to take this work deeper? Book a consult call with me here: https://www.vanessafayefoerster.com/scheduleOr get on the waitlist for my next group coaching program beginning in June 2022:https://www.vanessafayefoerster.com/3-months-to-next-level-performance

On the podcast today, I'm sharing my recent learnings from the book 'Hope Rising' by Casey Gwinn and Dr. Chan Hellman. I've always said "hope is not a performance plan." Well, the science of hope challenged me to rethink that.  Tune in to find out why hope is not the same as wishful thinking and how hope might be the strongest foundation for performance. Join my email list and get the 10 Truths Your Tri Coach Hasn't Told You here: https://www.vanessafayefoerster.com/get-the-10-truthsReady to take this work deeper? Find out more about how to work with me here: https://www.vanessafayefoerster.comIf you have questions for me, feel free to send me an email at vanessa@vanessafayefoerster.com and follow me on social @vanessafayefoerster 

And that concludes the 30 podcasts in 30 days project! In this episode I'm sharing the most popular episode of the month and what's next with the podcast. 

Today I'm sharing the top 5 lies we tell ourselves that keep us from our next level. Some of them might surprise you!

I asked for questions and I got some good ones! On the episode today, I'm answering just one of them because it's good enough that it needed it's own episode: "What do you do when you've lost motivation and none of the 'tricks' work?"

On the podcast today, I'm answering the ever popular question: "how do I handle my negative self-talk?" I offer you two ways the might surprise you. 

Endurance takes time. But time is not what creates your results. Listen to understand more about the endurance - time paradox and how to make sure "it just takes time" isn't keeping you from stronger performance. 

Yesterday we talked about negotiable goals and today we're talking about inevitability.  If you're spending time trying to decide which new bike to buy, I've got a better question to ask to have agency over your next level (that's not about gear upgrades)

Today we're talking about how to know if you're making your goal negotiable and the one decision is takes to change that. 

I've shared my next level goal several times in the last month and every time I get some version of the same response: what time do you have to do and how far off are you? But I don't allow this to be a problem or take away from my focus and belief.  In the podcast today, I discuss the 3 side effects of sharing your next level goal and what to do about them. 

On the podcast today, we're talking about why now is the best time for you to start incorporating race visualizations and I offer 5 guidelines to help you get started.

In this episode, we're talking about FOJO aka a fear of judgement from others and why that's a high price to pay in the process towards your next level performance.

My key session love notes are popular when I post them on Instagram so today I'm sharing my favorites with you. 

We're back for part 2 of connecting the physiological to mental.  In todays episode, we close the loop on how addressing your mental and emotional limiters can lead to higher quality training and better performance overall. 

The physiological gains needed for next level performance are real, but they are only a part of a complete athlete. On the podcast today, Danny and I talk about a time when he believed his main performance limiter was his bike power and we uncover what emotional limiters were lurking beneath the surface.

I'm not talking about a rest day! I'm talking about a day when you feel off emotionally and I offer 10 questions to take inventory of your internal landscape. 

In this episode, I'm bringing you something new!  I've invited Danny on the podcast to talk about our real world examples of when mental endurance was needed.  We both share a recent training session when we struggled with the SHOULDS and discuss what we learned from those sessions.

Listen in for a story about how one of my athletes used her recent run test to increase her emotional discomfort threshold and how you can too. 

Mindfulness is a foundation of training your mind with mental endurance, but so often we think we have to sit on a cushion and meditate to be mindful. That's just not true. Today, I'm sharing the tactic of Mental Noting to help with unuseful thoughts (a mindfulness practice I learned from Cory Muscara)

Today's episode is all about the difference between high value mental phases and low value mental phases. I share the actions that indicate a low value phase and why you may be experiencing it. We all experience both and  the more we can keep ourselves in a high value mental phase, the more we will get out of our training.  

Listen in for the 5 emotional skills that you can put into practice today to drastically improve your performance.

"Don't you think you're a bit overconfident?" I was asked a few months ago. There is a distinct difference between being overconfident and being self confident.  And in today's episode, I share how to know the difference and how to avoid the overconfidence pedestal. 

3 Months to your Next Level Performance is the program you've been looking for. There's no other container for performance like this.  Let's train your mind with Mental Endurance. More details here: https://www.vanessafayefoerster.com/3-months-to-next-level-performance

Tune into this episode to hear about one athlete's experience ending her self-sabotage cycle and creating a 52 minute Ironman PR as a result.  Kecia shares what training and racing was like as the "Queen of Self-Sabotage" and what is different now. 

On the episode today, I share a guided orientation experience for nervous system settling. 

Today we're talking what it means to be confidence dependent.  Listen in to find out what's really missing.

Today you're in for a treat! A short and sweet emotional math lesson.  I break down what actually creates your self-judgement. (Expectation + Circumstance) x Resistance = Self-Judgement

Listen in to find out how I'm adding a side of fun to my first big race of the year! Because competitiveness and fun mix well together.