CANADIAN PHYSIQUE ALLIANCE January February 2023 | Page 32

the other group focused on the experience and the chance to learn from the best in the world .

5 . Recognize when you are using negative talk and replace it

A fixed mindset is accompanied by negative self-talk and a victim stance . ( The world is happening to me , instead of I am impacting the world ). Negative self-talk is normal and is the brain ’ s way of identifying physical and emotional threats . However , when we allow negative thoughts to grow , anxiety builds , and we become victims of our own minds . The ability to accept our thoughts and “ reframe ” them is a critical mental skill . Courtney Dauwalter , one of the world ’ s best ultramarathon runners , is an expert at reframing , and it has led to some superhuman performances . In 2017 Courtney won the MOAB 240 , a 240-mile mountainous trail race , in 2 days , 9 hours , and 57 minutes . Not only was she the overall winner the next fastest runner was over 10 hours slower . Courtney knows that the race will hurt . She refers to the pain as being in the pain cave . How she reframes it is instead of trying to avoid or delay the pain cave , she views getting there as the goal , and once there , staying there for as long as she can . The pain cave is where she gets better , and she visualizes herself chiselling away at the cave , making it bigger each time . While most people view the cave negatively , Courtney is excited to get there and views it as both a privilege and a personal success .

6 . Perform for improvement , not perfection

Courtney ’ s pain cave reframe is an example of performing for improvement , not perfection . For example , when British Cycling ranked so low , none of the cycling brands would sponsor them or wanted them to ride their bikes . They hired a new coach , Sir Dave Brailsford , to turn the team around . His goal was to create an environment where the athletes could be their best . He fostered an environment of continuous learning and improvement . Dave did not demand perfection or even 100 % effort . He asked the riders for a mere 1 % improvement in multiple areas , i . e . training , sleep , diet , etc . He then asked them to keep pushing for 1 % improvements . He called this process the “ aggregation of marginal gains ,” which is the philosophy of searching for a tiny margin of improvement in everything you do . The result was that the British cycling team , Team Sky , won the tour de France ( the biggest cycling race in the world ) three out of four years , and its riders set multiple Olympic records .

Looking to improve even just a little , but consistently leads to massive gains over time . This approach focuses on learning , habits , and attainable performance goals ( measurable milestones ). It encourages a growth mindset and reduces stress and performance anxiety while building self-efficacy and self-worth . 32