Get Your Free Practice Session Goal Setting Template
Who is Rebekah and What is Mind-Body Performance Coaching?
I was a Figure Skater who struggled with perfectionism, competition nerves and confidence. This held me back from achieving my greatest goals as an athlete. I was inspired to use my training and experience to create the Mind-Body Performance Coaching Program, a one of a kind program focused on strengthening the Figure Skater’s mindset. It is everything I needed when I was a young skater with big dreams and I know it will work for you!
Change your Thoughts, Eliminate Distractions on the Ice
During a first session with a new skater I always ask, how are your practices going? Too often they share with me the details of a bad practice and the many reasons behind what went wrong: I was tired, my skates weren’t sharp enough, other skaters were horsing around and that was distracting me, there were too many other skaters on the session. I ask them to write down the factors that contributed to the poor practice and from there we classify whether each factor is one that they can control or one that is outside of their control. For example: I was tired – within control Skates weren’t sharp enough – within control Skaters were horsing around and distracting me – outside of control Too many skaters on the session – outside of control Once we move through this exercise then we discuss how they could have changed the outcome of their practice and what they can do differently to make their next practice a success. The factors within their control are simple to change, they can get their skates sharpened before the next practice and make sure they get to bed an hour earlier so that they aren’t tired. Where it gets a bit tricky is when we focus on the factors outside of their control. What can they do about the distracting skaters or too many skaters on the session…at first thought there doesn’t seem like much. However, when we dig a little deeper we realize that what we can control is how we see/perceive our environment, those external factors. What does that mean? Well, once you are aware you perceive something as a distraction you can then take the steps to eliminate this. You can’t change the skaters engaging in the distracting behavior but you can change how you choose to perceive the action. Ultimately, it’s about taking ownership for your performance on the ice, changing the things in your environment which you can control and working on your thoughts around the things you can’t control because….YOU CONTROL YOUR THOUGHTS!
Check Your Baggage at the Boards
How to: Check Your Baggage At the Boards Posted by Rebekah Dixon on Friday, June 3, 2016 Wouldn’t it be great if you could step on the ice with a clear mind to practice each day? If you could just wipe the slate clean from yesterday’s mistakes, today’s insecurity and tomorrow’s ‘what ifs’? In order to practice in the moment you need to let go of the past and future. A thought to help with this process is to ‘check your baggage at the boards’. Simply put….each day step on the ice with a clear mind, leaving whatever happened during your last practice, your last competition, or in your life before you came to the rink today at the boards. Remember, each practice is a new opportunity to learn, grow and transform into the athlete you are meant to be! 2 Steps to Help You Check Your Baggage at the Boards 1. Acknowledge What You Are Feeling Whether it is fear, anger, sadness…once you acknowledge what it is you are carrying you bring it from your unconscious mind (controlling you without being aware) into the conscious mind (awareness). You start to take back control, take back your power. At this point, you can choose to think/feel differently. 2. Positive Self-Talk You can use positive self-talk to help talk yourself down when you feel your emotions starting to elevate. Deep breathing, in through the nose and out the mouth is also a great way to calm the body. Putting the two techniques together, using positive self-affirmations on the exhale of the breath makes it even more effective. For example, on the exhale say ‘let it go’, out loud or in your head. The goal is to make each practice a positive, productive and purpose-driven experience.
5 Ways to Reframe, “I hate morning ice”!
If you are a passionate skater you probably fight for every ounce of ice you can get your skates on! Often this means early morning practices, before school, while it is still dark outside, and when you are still half asleep. Your mindset and beliefs about whether you are a morning person or not can really affect your practice. The beauty is that you don’t have to be a slave to your mindset. You created these beliefs and you can change them by using a simple technique called reframing! Reframing shifts the mindset from the negative to the positive. 5 Ways to Reframe “I hate morning ice”! I love the peaceful quiet of the morning I can jump and spin without having to maneuver around lots of skaters I can play my music often I love how productive I feel after an early morning session My day is done so much earlier Repeating these to yourself is a helpful reminder but the most efficient way to evoke real belief change is by listening to a script that highlights these. I use scripts with my skaters that allows them to develop new beliefs more quickly and at the unconscious level. If you would like to learn more about how scripts can help, inquire about my private and group coaching. Until next time, Keep your brain in the game
Meet Rebekah Dixon
- Understands Figure Skating from an Athlete and Coach's Perspective
- Creator of the Mind-Body Performance Coaching Program
- Specialist in the Field of Human Development