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Sierra Center for Peak Perfromance

FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XII, Number 1  January 2009

Welcome to the one hundred and twenty first issue of the free Newsletter of Applied Sport Psychology. This is a special issue intended to celebrate and share the joy of accomplishment experienced by a good friend, remarkable athlete and client  . The following is taken from a recent email from Arty and includes a copy of his surfing club newsletter and a picture of Arty and the board he used on January 17, 2009 .


PLAYING MIND GAMES THAT HELP YOU WIN:
"Making it Real"
 
by
Arty

"Dear friends, 

Dr. Beale has been my mental sports trainer for 3 years and I currently am in Phase 2 guided imagery. I am a 60 year old surfer who has been surfing for 45 years and have never won a surfing event in those many years. Dr. Beale recognized certain mental traits through the affirmations that I chose to work on to help me become a winner. Dr. Beale helped me see that I was secretly afraid to assert myself. I was afraid of other things as well. In Northern California the waves are huge in the winter and very, very cold. Marine life as in "Jaws" is abundant and unseen below the surface and the Surfing areas are packed with hot headed youngsters with little social graces. As you can see, it would be very hard to surf, much less compete as a 60 year old grandpa.

After talking personally with Dr. Beale on the phone, I knew that this guy could really notch up my "game" if I would follow the simple instructions daily, kinda like brushing your teeth in the morning and evening.

Three years may seem like a long time to train to win your 1st surfing contest but it was the instant changes that kept me going with the program. I was rewarded daily with a higher and higher "wave count". I can now catch up to 17 waves in one session and my willingness to practice the mental exercises and deep breathing program is now instinctual rather than "forced". 

The 2nd stage guided imagery really launched me, so I had the "cojones" to be a real winner. Now I can win surf contests in 49 degree winter surf without a wetsuit riding a child's $100. soft- surfboard from Costco . ( do not try any of this without Dr. Beale's training!)

Thank you Dr. Beale, for making it real.

Sincerely,

Arty, North-Central California"

 

 

ARTY on 1/17/2009

I extending the offer to produce a Personalized Subliminal for you at the price that you name. The only requirement is that the price be within the realm of reasonable expectations. For example, most of us would not reasonably expect to receive a personalized and hand crafted item for a only few dollars.  Make me an offer by sending an email  that includes the price that you're willing to pay.


The winner of the drawing for the free Personalized Subliminal CD for this time period is Naomi Bailey.

Naomi has until  midnight, Hawaii Time, on January 30th to claim the free Personalized Subliminal CD.


©Copyright 2009, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

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Sierra Center for Peak Perfromance

FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XII, Number 2  February 2009

Welcome to the one hundred and twenty second issue of the free Newsletter of Applied Sport Psychology. This month's newsletter begins a series of articles that will explore several psychological techniques that can help you flourish during the economic recession. 


PLAYING MIND GAMES THAT HELP YOU WIN:
"
Flourish During the Economic Recession"
 
by Gary A. Beale, Ph.D.

Over the last six months I have noticed a significant increase in the relative stress levels of many athletes and professionals who enroll in Mental Strength Training Programs. These increased levels of stress often depress or otherwise negatively impact performance, health and wellness. I believe that much of the apparent increase in stress is related directly or indirectly to the worldwide economic recession*. For example, many more professionals than in the past are finding it difficult to avoid Outcome Thinking. An analysis of their Self-Talk Log entries confirms that much of their unproductive self-talk is now about money or finances. This trend is most obvious among groups of competitors such as commissioned salespersons, golfers, day traders, bull riders and others whose income directly depends on their daily performance.

None of us, however, are immune to the performance dampening and wellness threatening consequence of sustained high levels of excess stress. The good news is that the undesirable effects can be controlled, limited and in some cases eliminated. One of the first steps towards gaining greater control over the negative effect of stress in your life is to determine your Life Stress Score. To take this first step go to the Stress Inventory or the Life Stress Test and complete the questionnaire. Read the interpretation at the bottom and see where you stand. If you are not an adult and you would like to take the inventory email me and I will send you the non-adult version.

My next article will outline practical steps that you can take to avoid and reduce the negative effects of excessive stress.

_____________

*Click here, here, here or here for more information about the relationship between the global recession and increased stress.


I am extending the offer to produce a Personalized Subliminal for you at the price that you name. The only requirement is that the price be within the realm of reasonable expectations. For example, most of us would not reasonably expect to receive a personalized and hand crafted item for a only few dollars.  Make me an offer by sending an email  that includes the price that you're willing to pay.


The winner of the drawing for the free Personalized Subliminal CD for this time period is Denis Hay.

Denis has until  midnight, Hawaii Time, on March 12th to claim the free Personalized Subliminal CD.


©Copyright 2009, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

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Sierra Center for Peak Perfromance

FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XII, Number 3  March 2009

Welcome to the one hundred and twenty third issue of the free Newsletter of Applied Sport Psychology. This month's newsletter begins a series of articles that will explore several psychological techniques that can help you flourish during the economic recession. 


PLAYING MIND GAMES THAT HELP YOU WIN:
"
Flourish During the Economic Recession"
Part II
 
by Gary A. Beale, Ph.D.

Most of us have learned to be effective managers of everyday stress. This is especially true if we’re eating nutritiously, getting enough sleep, exercising regularly, keeping a positive and productive frame of mind and are generally in good health. The problem for many of us is that one of the impacts of the economic recession is an elevation of daily stress to unusually high and sustained unhealthy  levels. The volatility of the stock market, the rapid and unprecedented losses in the job market, the over-night collapse of banks and other financial institutions and the generally bleak news about the economy and the future that bombards us on a daily bases all add up to mega-stress levels on families and individuals. While almost no one can totally avoid the stress of the recession there are actions that can be taken to successfully face and overcome the added challenges as well as ameliorate or reduce the negative effects. Here are just a few of them:

  1. Take lots of deep, belly breaths. Several times each day take time to breath in slowly through your nose as you force your stomach out; hold your breath for several seconds and then allow it to slowly escape through your mouth as you draw your tummy back in. Breathing in this way is a natural trigger for the Relaxation Response.

  2. Make your health and wellness a priority by emphasizing proper nutrition, adequate sleep, ( rest) and regular exercise. 

  3. Write your goals down. Spend time each day visualizing the actions you are taking to reach your goals. Visualize your successful achievement of each goal. Just before bed each night and when you awaken in the morning are two good times to visualize goal-oriented actions.

  4. Turn your goals and action steps into affirmations and say them out loud with feeling at least once every day.

  5. Smile and laugh at every opportunity. If opportunities don't arise often enough increase your chances by watching comedies, reading or telling jokes and looking for the humor in everyday life.

Give these suggestions a try and find out which ones work best for you. There are many more ways to reduce the life-threatening and performance eroding effects of excess and sustained stress. My next article will continue to outline practical steps that you can take to stay healthy and productive and flourish during the current economic recession.


I am extending the offer to produce a Personalized Subliminal for you at the price that you name. Overcoming stress could be the focus of your subliminal.  Make me an offer by sending an email  that includes the price that you're willing to pay.


The winner of the drawing for the free Personalized Subliminal CD for this time period is Polly Johnson.

Polly has until  midnight, Hawaii Time, on March 30th to claim the free Personalized Subliminal CD.


©Copyright 2009, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

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Sierra Center for Peak Perfromance

FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XII, Number 4  April 2009

Welcome to the one hundred and twenty fourth issue of the free Newsletter of Applied Sport Psychology. This month's newsletter continues a series of articles that explore several psychological techniques that can help you flourish during the economic recession. 


PLAYING MIND GAMES THAT HELP YOU WIN:
"
Flourish During the Economic Recession"
Part III
 
by Gary A. Beale, Ph.D.

The economic recession can be experienced as stressful. An indicator of this recession related stress can be found in the growing reports from employers. There has been an increase in Sick-Leave requests and absences from work do to stress related illness. A recent Associated Press-AOL survey found a significant increase in physical problems cause by recession related stress. For example "...44% of the 1,002 people in the survey indicated migraine headaches, 29% had severe anxiety, 23% suffered from severe depression and half of the study participants had some form of muscle tension or back pain." Many of the employees surveyed stated that the daily dose of generally bleak news about the economy, and the future, makes it very difficult to do their jobs. Recession stress seems to be taking a toll on all of us. Here are just a few more things that you can do to successfully face and overcome the added challenges as well as ameliorate or reduce the negative health effects:

  1. Plan your day in detail and include changes to your routine as a part of the plan. Change, or alternate between,  both physical and cerebral activities.

  2. Avoid procrastination and do it now!

  3. Write and say out loud affirmations that help you maintain prospective such as "By focusing on Process I more quickly overcome the challenges I face."

  4. Set priorities and avoid multi-tasking by working on only one priority at a time.

  5. Add to or increase your intake of Vitamin C to counteract unhealthy levels of stress-related hormones. Studies suggest that Vitamin C is a great stress-buster.

Give these suggestions a try and find out which ones work best for you. There are many more ways to reduce the life threatening and performance eroding effects of excess and sustained stress. Find out what works best for you and stick with it so that you can flourish during the economic recession.


Go to: http://www.drrelax.com/stressform.htm and complete and submit the form that you will find there to have  Personalized Stress Management Subliminal  created for you at the price that you name. Make me an offer by sending an email  that includes the price that you're willing to pay.


The winner of the drawing for the free Personalized Subliminal CD for this time period is Naomi Bailey.

Naomi has until  midnight, Hawaii Time, on Aril 30th to claim the free Personalized Subliminal CD.


©Copyright 2009, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

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Sierra Center for Peak Perfromance

FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XII, Number 5  May 2009

This is a Special Edition of the Newsletter dedicated to the memory of Tom "Spider" Johnson who passed away on May 4 around 3:30 PM while skiing the Granite Chief run at Squaw Valley USA in California.


Dear Spider, 

I've been thinking about you all day with tears running down my smiling face. I know my eyes being dry from my thyroid condition caused the tears. I couldn’t be crying because my heart has been so full and warmed by memories of all the good times we had skiing together.

I know you remember.

Man, do you remember the time we were skiing down the Mountain Run going home early for once, late one Sunday morning? You were on two skis way back then. Remember we saw two of "our people" in the KT-22 lift line and decided to join them? They surprised us by how well they skied the bumps. We played all the rest of the day in the moguls on KT with them. All of us having too much fun! Got back to the Bay Area tired as usual but feeling like it was worth it.

I know you remember.

Man, how about the time we were on our way to Snowmass for a Summit? I was driving early in the morning before the sun had come up? We were somewhere past Vail and almost there. It was cold as Hell, dark and isolated. When you took over driving I hadn't seen a car in miles. I remember the last thing I said was "Watch out for the Mule Deer. They'll be crossing the road going back up the mountain about this time in the morning." I dozed off to sleep for what seemed like five minutes when I was suddenly jarred awake by a big “THUD!” and shudder as the van lurched to a stop. When we hit that deer it crushed the grill of your van and took out the radiator. The van and the deer were dead in the water. Damn that was a big-ass deer! You bundled up against the cold and stayed with the van while I walked to the last phone booth about a mile back to call for help. I called a tow truck and George. I remember I called him because it was the only Snowmass number I had and we needed a ride there. We were lucky I had gotten the hook up for the house where he and the others were staying or we would have been even further up the creek. 

I know you remember.

We skied all of two days at that Summit. On the way back, after the van's radiator had been replaced, we pulled back onto the highway out of an anonymous gas station somewhere in Utah. Almost immediately a policeman with a radar gun pulled us over. Wanted to cite us for speeding! I told him we could not have been going that fast because #1. You were driving and you always drive the van like you were driving the UPS truck and #2. We had just pulled into traffic when he flagged us down. Told him he must be clocking the cooling fan through the naked radiator because we didn't have a grill after the deer took it out. I still can't believe that he agreed and didn't give us a ticket. 

I know you remember.

Let's take this last run together OK Man? - You on your Mono and me on my two. I'm going to keep on past the lift and go non-stop to the bottom …you know how much I love to cruise. I know you’ve got to stop at the lift and take another run without me. When we got off the chair I saw Ray and George start down the hill. They’ll be waiting in the lift line for you. My Brother, my friend I just know that we will all ski together again. Until then Man I am going to miss you.

I know I’ll (always) remember.

Love, 

Gary


Note: Ray and George were members of a group of skiers that Spider and I skied with often. They both passed away prior to Spiders death.


The  six winners of this month's drawing for the free Personalized Subliminal CD are as follows:

Rachel Interrante, Doug Cornelson, Courtney Brandon, Stacey Orcutt, John Robert McAuley and Polly Johnson.

Winners have until  midnight, Hawaii Time, on June 3rd to claim the free Personalized Subliminal CD.


©Copyright 2009, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

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Sierra Center for Peak Perfromance

FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XII, Number 6 June 2009

Welcome to the one hundred and twenty sixth issue of the free Newsletter of Applied Sport Psychology. Recent events within my private practice have once again drawn my attention to the importance of Self-Discipline as a predictor of athletic success. This month's edition of the Newsletter is focused on the relationship between discipline from an internal locus of control, Self-Discipline, and goal attainment, Success.


PLAYING MIND GAMES THAT HELP YOU WIN:
"
Self-Discipline as a Key to Success"
 
by Gary A. Beale, Ph.D.

Self-Discipline can be defined as guiding ones actions from an internal locus of control. For example, coming to a full stop at a stop sign even when there is no police officer present is a demonstration of control from within. Kobe Bryant and LeBron James are reported to have a habit of arriving early on game day to put in extra practice on their shooting. They are not required to do so, external control, but they are guided by their internal control. A relatively strong level of Self-Discipline is a characteristic that most high achievers have in common. Self-Discipline is one of the four minimum characteristics associates with the personalities of most productive, successful people. All four can be learned and enhanced. They are:

Self-Esteem - having a positive attitude towards one's self

Success Identity - believing that success is possible and likely

Sequential Analysis Skills - solving problems by looking for alternatives and choosing the best option

Self-Discipline - being guided by internal controls

These four are not the only characteristics of successful people but they are the minimum needed. Patti Brotherton believes that Self-Disciplined achievers share the following characteristics:

Strong Sense of Purpose - knowing your purpose in life and in the endeavors that you undertake. Charles Garfield, in his book "Peak Performance", identified this as a sense of mission and says, "A mission could be defined as an image of a desired state that you want to get to. Once fully seen, it will inspire you to act, fuel your imagination and determine your behavior."

Successful Role Models - having mentors and others whose positive behavior you wish to emulate in order to improve yourself. Modeling success is a strategy as old as mankind and has been expressed in many forms such as Fantasy Symbiotic Statements.

Success Visualization - self-disciplined achievers mentally rehearse achieving their goals and image their success in the theater of their minds. For most of us visualization works best when we see ourselves taking all the steps needed for success before we visualize goal attainment.

This topic will be continued in next month's Newsletter.


The winner of the drawing for the free Personalized Subliminal CD for this time period is Alana Nichols.

Alana has until midnight, Hawaii Time, on July 30th to claim the free Personalized Subliminal CD.


©Copyright 2009, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

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Sierra Center for Peak Perfromance

FROM BRAIN TO MUSCLE WITHOUT ANY TUSSLE
The On-Line Newsletter of the Sierra Center for Peak Performance
Volume XII, Number 7 July 2009

Welcome to the one hundred and twenty seventh issue of the free Newsletter of Applied Sport Psychology. Recent events within my private practice have once again drawn my attention to the importance of Self-Discipline as a predictor of athletic success. This month's edition of the Newsletter is a continuation of last month's article focused on the relationship between discipline from an internal locus of control, goal attainment and success.


PLAYING MIND GAMES THAT HELP YOU WIN:
"
Self-Discipline as a Key to Success"
Part II
 
by Gary A. Beale, Ph.D.

Self-Discipline can be defined as guiding ones actions from an internal locus of control. A relatively strong level of Self-Discipline is a quality that most high achievers have in common. Self-Discipline is one of the four minimum qualities associates with the personalities of most productive, successful people. Those traits are: Self-Esteem, Success Identity, Sequential Analysis Skills and Self-Discipline. These four attributes are not the only characteristics of successful people but they are the minimum needed. Patti Brotherton believes that self-disciplined achievers also have a strong sense of purpose, successful role models who they emulate and visualize success often. They also have the following attributes in common: 

Belief in Self - or Self-efficacy is the belief, whether accurate or not, that one has the capabilities to accomplish the steps necessary to achieve a desired goal.

Patience - the belief that the end result will be success and the willingness to take the time to do the work for as long as it takes; the ability to overcome inertia and distraction and consistently work towards the goal one step at a time.

Perseverance - to continue to work towards goal achievement regardless of setbacks, distractions and inconvenience; to face every challenge with a unwavering determination to keep going. "Perseverance is being able to bear difficulties calmly and without complaint."

Set Goals and Make Plans - to map out what the destination is and the activities needed to get there.

Seek Knowledge - to consistently look for, and find, ways to achieve and improve skills and adaptations that assure success.

Love What they Do - to have a healthy obsession with what you do and be positively addicted to it and everything about it.

Remember that Self-discipline can be learned. Defining its attributes is only the first step. Next month's article will offer tips on how to learn self-discipline and work more of it into your life.


The winner of the drawing for the free Personalized Subliminal CD for this time period is James Komar.

James has until midnight, Hawaii Time, on July 30th to claim the free Personalized Subliminal CD.


©Copyright 2009, Sierra Center for Peak Performance

Dr Relax | Free CDs | Subscribe | Free Workbook | Athletes| Attitude | Relaxation | Visualization | Subliminal | Birthing | Ordering
Alternative Site | Slide Show | Soccer | Golf | Skating | Running | Tennis | Football | Cycling | Volleyball | Alpine Skiing | Nordic Skiing | Baseball | Skydiving | Snowboarding | Powerlifting | Basketball | Judo

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