Here is a recent article from our MENTALCOACH newsletter by Lanny Bassham. (www.mentalmanagement.com)
Concentration is nothing more than the control of one's mental picture. Remember, the Subconscious Mind, with all it's power, moves you to do whatever the Conscious Mind is picturing. If you can control the picture, you can control the performance. Our conscious picture is formed from what you think about, talk about and write about.
The Principle of Reinforcement: The more we think about, talk about or write about something happening, we improve the probability of that thing happening!
This is my favorite principle of Mental Management. Every time we think about something happening, we improve the probability that it will happen. Be careful what you think about. What do you picture? Every time you worry, you improve the probability that what you are worrying about will happen. If you are worrying about scoring badly, the Subconscious, with all its power, will move you to score badly. It is not what you want, but it is what you will get if you continue to think this way. What you must do is picture scoring well.
Also, be careful what you talk about. I've seen the following situation hundreds of times. Two people meet at a competition. Person A asks, "How did you do?" Person B says, "I did terrible. Everything I did was wrong. I'm so upset and angry." B has just improved the probability of having another day just like this one in the future because he is thinking and talking about his mistakes. The really sad thing is that because Person A is listening, he is also improving the chance that he could have B's problems in the future. Be careful what you say and whom you listen to. Unfortunately, the culture of sport is often negative. It has become acceptable to talk about mistakes. Do not spend time listening to the problems of others, or you will soon inherit their problems. Your Self-Image is moving you toward what you are reinforcing if you are thinking and talking this way. It is becoming like you to make mistakes.
I was once asked, "Mr. Bassham, in the 1978 World Championships, you shot a 598/600 to win a medal. What happened on those two nines?" I answered, "Do you really want to know? Do you want to know how I got those nines? That will not help you. You don't want to know how I got two nines. What you should be asking is how I got 58 tens. Besides, I can't remember how I got the nines. I do not reinforce bad shots by remembering them." You should talk about your good shots to improve the probability that you will have more good shots in the future.
Be sure to write down what you want to happen. Years ago I had the pleasure of teaching the Canadian Olympic Shooting Team. In one of the seminars, I remember telling the shooters that it has always been my habit to write down my goals as if they had already been accomplished. At the break, one of the pistol shooters, Linda Thom and I were visiting about her goal to become the 1984 Olympic pistol champion. At age 8, she was taught to shoot by her father. In 1970, she competed at the World Shooting Championships in Phoenix, Arizona and finished in the Top 10. This, by the way was my first World Championships. Despite Linda's achievements, she decided to focus her attentions elsewhere, taking a seven year break from shooting. In 1982, it was announced that the Ladies Pistol Match would be an Olympic event at the 1984 Los Angeles Olympics. Seeing a chance to reach Olympic victory Linda returned to shooting and was on the Canadian National team attending the session I was teaching. One thing I said to her was that you must write it out your goals. In Canada and the United States too, shooters rarely write our goals out. We're a very literate society otherwise, but we don't seem to write down our goals.
One of the most important things I've found useful is to write out the goal in the first person, present tense. I told her to write, "I am the 1984 Olympic Gold Medalist in Ladies Match Pistol. Write it out in your journal every night, be disciplined to stay with it, and one of two things will happen, either you won't believe it and you'll stop writing it, or you'll keep on writing it and you'll succeed." It really works. Although Linda had a journalism degree, she didn't particularly like sitting down and writing out her goal but she did made the effort. For 18 months she wrote that she was the Olympic Champion, every single night in her journal. Linda came back to the sport with a single goal in mind; win the Olympic Gold Medal. She did just that and became the first woman to win the Ladies 25m Pistol Gold Medal. What makes this even more special is that Thom's win also marked the first gold medal by a Canadian since 1968 and the first female individual gold medalist since 1928. She told me repeatedly writing down her goal helped her build her self-image as a champion.
Be careful not to complain. I often hear people, in business as well as sport, complaining about their circumstances. Complaining is negative reinforcement. I teach my students not to reinforce a bad performance by getting angry. Do not reinforce a bad day at the by complaining to your spouse. Remember something that you did well each day instead. Fill your thoughts only with your best performances and you will be successful!
Article by Lanny Bassham, email him at info@mentalmanagement.com
Tuesday, May 18, 2010
Tuesday, March 16, 2010
9 Tips for Speaking by Patrick Combs
I started doing some thinking on what the job of a titleholder truly entails and it dawned on me.....The job of Miss State or Miss National is basically a professional speaking position yet hardly any contestants have true experience as a professional speaker. Most of your appearances will require you to talk and have a planned speech - could be for a group of 5 year olds or corporate executives.
Patrick Combs is a professional speaker and a friend of my Dad (and mine). He was one of the trainers at Eagle U and he has his own Coaching Speakers Business as well. He's truly inspirational.
This article was sent to me a while back because I'm on his email list and I thought it was very applicable to the job of a titleholder! I hope you will take the time to read it and apply what you learn! Enjoy! Heather Sumlin
My 9 Tips for Speaking - by Patrick Combs (www.goodthink.com)
If you've ever held an audience spellbound you know it is a true form of power. You may not desire to make your living yakking, but you know it would only do you great if you could dazzle when you present at the next meeting or pitch your next big idea. Having earned my money for four years now based on my ability to grab the mic and yammer well for an hour or so, I offer nine bits of advice:
* Be enthusiastic or stay home
If you're going to give a talk bring your enthusiasm. If you haven't got enthusiasm for your topic get some or call in sick.
* Force people to sit close together
Audience members like to spread out but you've got to corral them into a crowd. I bring tape and I block off the seats in the back and the seats on the side. Let people spread and the audience feels dead. Force them in tight and everyone feels right.
* Open with a bang
Don't waste the all-important first 30 seconds with a courtesy remark i.e. "It's so nice to be here. Thank you for coming. How are you today? Blah blah blah." Say or do something Unexpected: Force people to say "Wow!" And if I hear another person open with a joke that ain't that funny or isn't related to their talk I just might hurl.
* Tell stories
People remember stories. If you're speaking it's because you've been there - you've had the experience, and people want to hear about it straight from the horses mouth. The formula for success: A few superb concepts and many great stories. Caution: Unless you're a true performer, keep your stories short (less than 3 minutes). Anything longer than that and you'll probably be telling stories of the bedtime sort... zzzzzzzzzzzz.
* Reach out and talk to someone
If you're the speaker and you've got an audience then for heaven's sake, talk to your audience. I'm not saying talk at them. I'm saying talk TO them. Pick a happy face and ask them a question or use them in an example. Bring them on stage. Throw them candy. Anything. Just make sure you break the barrier between them and you.
* Make it fresh
Incorporate something - anything - from the same day into your talk. The instant you speak a word about a just-happened-event your audience thinks you're alert, smart and spontaneous. I make a point to read a magazine or newspaper hours before my talk because I usually find something that works well enough for me to honestly say "I just read in the paper that ..." And if I don't find it in the papers I strike up a conversation with a stranger (often someone who's come to see me speak) and I let them tell me something about my topic.
* Work work work on your script
In my humble estimation 90% of the reason that speakers are often not-so-good is because they didn't work hard enough on their script. They didn't read additional books to bolster what they know or they didn't research additional facts to strengthen what they're saying. And one draft is not enough. Neither is two. Rule of thumb: For every five minutes you're going to talk, work three hours on your script. Sixty minute talk = 36 hours of scripting. I know - I know - Your style is off the cuff: Every not-so-powerful speaker's style is off the cuff.
* Change your speech some the night before
If you're writing your speech the night before you've already let your audience down. But if you're revising your already ready-to-go talk you're doing exactly what it takes to make your presentation sizzle. My best ideas often hit me the night before, just when I'd like to be hitting the sack early for a good night's sleep. But I stay up an extra couple of hours and incorporate the after-midnight inspirations. Experience has taught me that are usually responsible for the WOW factor in my talk (not to mention the fact that last minute changes ensure that I'll be nervous enough to sparkle.)
* Remember, we all sucked at first
I cringe while watching videos of myself during my first year of talking. I don't like my second year videos for that matter. But the simple truth is that if you work hard and stick to it you'll become a speaker that dazzles.
Patrick Combs is a professional speaker and a friend of my Dad (and mine). He was one of the trainers at Eagle U and he has his own Coaching Speakers Business as well. He's truly inspirational.
This article was sent to me a while back because I'm on his email list and I thought it was very applicable to the job of a titleholder! I hope you will take the time to read it and apply what you learn! Enjoy! Heather Sumlin
My 9 Tips for Speaking - by Patrick Combs (www.goodthink.com)
If you've ever held an audience spellbound you know it is a true form of power. You may not desire to make your living yakking, but you know it would only do you great if you could dazzle when you present at the next meeting or pitch your next big idea. Having earned my money for four years now based on my ability to grab the mic and yammer well for an hour or so, I offer nine bits of advice:
* Be enthusiastic or stay home
If you're going to give a talk bring your enthusiasm. If you haven't got enthusiasm for your topic get some or call in sick.
* Force people to sit close together
Audience members like to spread out but you've got to corral them into a crowd. I bring tape and I block off the seats in the back and the seats on the side. Let people spread and the audience feels dead. Force them in tight and everyone feels right.
* Open with a bang
Don't waste the all-important first 30 seconds with a courtesy remark i.e. "It's so nice to be here. Thank you for coming. How are you today? Blah blah blah." Say or do something Unexpected: Force people to say "Wow!" And if I hear another person open with a joke that ain't that funny or isn't related to their talk I just might hurl.
* Tell stories
People remember stories. If you're speaking it's because you've been there - you've had the experience, and people want to hear about it straight from the horses mouth. The formula for success: A few superb concepts and many great stories. Caution: Unless you're a true performer, keep your stories short (less than 3 minutes). Anything longer than that and you'll probably be telling stories of the bedtime sort... zzzzzzzzzzzz.
* Reach out and talk to someone
If you're the speaker and you've got an audience then for heaven's sake, talk to your audience. I'm not saying talk at them. I'm saying talk TO them. Pick a happy face and ask them a question or use them in an example. Bring them on stage. Throw them candy. Anything. Just make sure you break the barrier between them and you.
* Make it fresh
Incorporate something - anything - from the same day into your talk. The instant you speak a word about a just-happened-event your audience thinks you're alert, smart and spontaneous. I make a point to read a magazine or newspaper hours before my talk because I usually find something that works well enough for me to honestly say "I just read in the paper that ..." And if I don't find it in the papers I strike up a conversation with a stranger (often someone who's come to see me speak) and I let them tell me something about my topic.
* Work work work on your script
In my humble estimation 90% of the reason that speakers are often not-so-good is because they didn't work hard enough on their script. They didn't read additional books to bolster what they know or they didn't research additional facts to strengthen what they're saying. And one draft is not enough. Neither is two. Rule of thumb: For every five minutes you're going to talk, work three hours on your script. Sixty minute talk = 36 hours of scripting. I know - I know - Your style is off the cuff: Every not-so-powerful speaker's style is off the cuff.
* Change your speech some the night before
If you're writing your speech the night before you've already let your audience down. But if you're revising your already ready-to-go talk you're doing exactly what it takes to make your presentation sizzle. My best ideas often hit me the night before, just when I'd like to be hitting the sack early for a good night's sleep. But I stay up an extra couple of hours and incorporate the after-midnight inspirations. Experience has taught me that are usually responsible for the WOW factor in my talk (not to mention the fact that last minute changes ensure that I'll be nervous enough to sparkle.)
* Remember, we all sucked at first
I cringe while watching videos of myself during my first year of talking. I don't like my second year videos for that matter. But the simple truth is that if you work hard and stick to it you'll become a speaker that dazzles.
Monday, March 8, 2010
Goal Setting to Win May Keep You From the Crown!
Working with pageant contestants over the past several years I have noticed many contestants goal set and focus on winning. I'm not against focusing on winning and preparing to win a pageant but I believe goals should be set for things you can control. Pageant results are determined by a panel of judges and their perception of the contestants. The judges hold the control over who wins, the contestant is not in control. To goal set for something you cannot control is a scary place to be. No matter how well you perform on competition day, if the judges find someone else they like better, the crown could be set on someone else's head and you will be left with a dream unrealized.
So what should you do? What should you goal set for if you are a pageant contestant? Obviously you should desire to win, you should prepare to win, you should focus on getting the job but if you goal set solely to win the title you add pressure that is likely to pull your focus on competition day. If your goal is to win the pageant then your thoughts on competition day will probably be on the crown, the title, winning, how important the end result is to you, etc. Your thoughts will be focused on outcome, something that is out of your hands. Focusing on outcome will add pressure to you and most likely lead to over-trying. When you over-try your ability to perform at your best is reduced which will make it less likely you can reach your goal to win.
So goal set for something you can control! You can control what you think about on competition day. You can control your individual performance in each phase of competition. You can control your response to your environment. Focus should NOT be on winning the day of competition and therefore your goal on competition day should be on something that keeps you from focusing on winning. Focus on process, not outcome to have the best result.
Pageants are truly about self improvement. Everything you do to prepare for pageant competition will help later on in life. In order to sell yourself in interview, you have to know yourself and be able to give your judges reasons to remember you. In order to have a great swimsuit figure, you have to train hard, be healthy and eat right. In order to do well in talent you have to train in your craft, perform for others and improve your ability to spread emotion through performance. In evening gown you learn how to be poised, graceful and beautiful. On-Stage question forces you to think on your feet, speak for an audience without hesitation and show personality. All of these things help you to become a better YOU and many times give you an edge in other things you pursue in your life after your pageant days have ended. My ability to do my job today well is partly due to what I learned through years of participating in pageants.
Maybe your focus should be on learning from the competitive experience so that you can grow into the women you want to become.
Good Luck in 2010! If you need help identifying what your goals for this year should be please give me a call!
Heather Sumlin
972-899-9640
heather@mentalmanagement.com
For more information on how Mental Management Systems can help you go to www.mentalmanagement.com
So what should you do? What should you goal set for if you are a pageant contestant? Obviously you should desire to win, you should prepare to win, you should focus on getting the job but if you goal set solely to win the title you add pressure that is likely to pull your focus on competition day. If your goal is to win the pageant then your thoughts on competition day will probably be on the crown, the title, winning, how important the end result is to you, etc. Your thoughts will be focused on outcome, something that is out of your hands. Focusing on outcome will add pressure to you and most likely lead to over-trying. When you over-try your ability to perform at your best is reduced which will make it less likely you can reach your goal to win.
So goal set for something you can control! You can control what you think about on competition day. You can control your individual performance in each phase of competition. You can control your response to your environment. Focus should NOT be on winning the day of competition and therefore your goal on competition day should be on something that keeps you from focusing on winning. Focus on process, not outcome to have the best result.
Pageants are truly about self improvement. Everything you do to prepare for pageant competition will help later on in life. In order to sell yourself in interview, you have to know yourself and be able to give your judges reasons to remember you. In order to have a great swimsuit figure, you have to train hard, be healthy and eat right. In order to do well in talent you have to train in your craft, perform for others and improve your ability to spread emotion through performance. In evening gown you learn how to be poised, graceful and beautiful. On-Stage question forces you to think on your feet, speak for an audience without hesitation and show personality. All of these things help you to become a better YOU and many times give you an edge in other things you pursue in your life after your pageant days have ended. My ability to do my job today well is partly due to what I learned through years of participating in pageants.
Maybe your focus should be on learning from the competitive experience so that you can grow into the women you want to become.
Good Luck in 2010! If you need help identifying what your goals for this year should be please give me a call!
Heather Sumlin
972-899-9640
heather@mentalmanagement.com
For more information on how Mental Management Systems can help you go to www.mentalmanagement.com
Spring is all about Fitness!
Spring is all about Fitness! by Cathy Herd (pageant coach and 1st RU to Miss America 1993)
State Pageants Approaching!!! Take this spring to renew, & rejuvenate your fitness goals. Many of my clients ask me "How do I prepare for swimsuit competition?" My answer is, of course, specific to each individual. However, there are 2 basic concepts, which can benefit everyone: How you move & how you eat.
HOW YOU MOVE:
When preparing for Swimsuit competition, exercise 5-7 times per week for at least 45 minutes.
*TO LEAN a bulkier body type: running on flat terrain for long distances (2.5 plus miles) & lifting lighter weights for repetitions of 12 or more. Do 2 sets. Check out a Pilates Studio to get the graceful, lean look of a dancer. However, keep in mind to use Pilates as a supplemental exercise. It does not replace every day workouts. Swimming laps is also a great overall toner.
*TO DEFINE your muscles, lift heavier weights. It should be hard to finish the last repetition. Do 2 sets of 8. Running hills will define & build the rear and quads. Biking with a higher resistance will also build and define thighs. Squats & lunges are also good to target hips, thighs & gluts.
*GET ACTIVE: If you make it to the gym and work out regularly, good for you. If not- or not as much as you'd like- here are some easy ways to build more activity into your day!
Take the stairs instead of the elevator, choose to walk rather than drive if possible. Work out while watching TV-do push-ups, sit-ups, squats. Or turn off the TV and go for a walk or bike ride. Rather than to go happy hour at a restaurant, meet up with a friend at the gym and work out. Take your niece or nephew outside and play tag with them. And last but not least, walk that dog that could probably use the exercise too!
HOW YOU EAT:
*Stock the refrigerator & pantry with healthy choices to eat. Fresh fruits, vegetables, lean meats like fish and chicken.
*Take healthy snacks in your purse & book bag: fresh fruit, nuts and seeds, small container of applesauce, carrot sticks, and celery with (sugar-free)peanut butter. Don't forget to stock the car with a few healthy snacks like trail mix & water as well.
*Avoid sugar:
We all know that too many sweets are unhealthy. However, sugar hovers in sneaky places as well... peanut butter, jam, bread, yoghurt. Read the ingredients of the food you buy. If it has added sugar, high fructose corn syrup, or cane juice...don't eat it. Choose water over sugary sodas.
*Eat whole foods: chose a piece or fresh fruit and vegetables over packaged foods.
*Choose grilled or Broiled meats and fish over fried and breaded.
*Create your own yummies, for instance if yogurt is one of your favorite foods, buy plain, unsweetened yogurt and sweeten with sugar-free jam or agave nectar.
*Don't eat the white stuff: sugar, breads, pastries, and potatoes.
*Eat within 15 minutes of rising in the morning. Studies have shown that this will raise your metabolism.
JUST DO IT: (OK, there are 3 basic concepts!)
How do we stay motivated and committed to our fitness goals?
*Make small achievable goals, write them down & post it where you can see it on a daily basis. Accomplishing these small tasks help build your confidence and belief that YOU CAN DO THIS.
*Jump back into your fitness routine if you find yourself off track. Do not beat yourself up about not doing it perfectly. Missing a few days here and there is forgivable!
*Value your health. If fitness is a top priority, then create time for it in your schedule.
Taken alone none of these concepts is ambitious, yet the collective power of combining such choices & actions is astonishing. Once you have made some small changes, and made modest strides, you can set more specific goals. Before you know it, you are off and running toward a more healthful, vibrant life!
Cathy Herd, AKA Catherine Lemkau, represented Iowa in the 1993 Miss America Pageant, winning Swimsuit & Talent Preliminaries, and was named first runner-up. Next up was Hollywood where she worked in television episodic on such shows as "24", "Without a Trace", "CSI", "Scrubs", "What I like About You", "Reba" & more. She has starred in over 40 national commercials. She continues her print/acting work in Phoenix, Arizona where she lives with her family. Cathy's pageant & communications consulting started 5 years ago. She has coached numerous hopeful contestants on the quest for the crown. Some clients include; Rosa Blasi, a Hollywood Actress( whose humor & wit has landed her as a guest on The View, Jimmy Kimmel, Craig Kilbourne, & Politically Incorrect), Olivia Myers Miss Iowa 2008 (2nd Runner-up Miss America 2009), Diana Reed Miss Iowa 2007 (Top Ten Miss America 2008 & Talent Preliminary Winner) plus many more National, State & Local Contestants.
Cathy Herd Consulting
Cathyherd05@yahoo.com
Cathyherd.com
State Pageants Approaching!!! Take this spring to renew, & rejuvenate your fitness goals. Many of my clients ask me "How do I prepare for swimsuit competition?" My answer is, of course, specific to each individual. However, there are 2 basic concepts, which can benefit everyone: How you move & how you eat.
HOW YOU MOVE:
When preparing for Swimsuit competition, exercise 5-7 times per week for at least 45 minutes.
*TO LEAN a bulkier body type: running on flat terrain for long distances (2.5 plus miles) & lifting lighter weights for repetitions of 12 or more. Do 2 sets. Check out a Pilates Studio to get the graceful, lean look of a dancer. However, keep in mind to use Pilates as a supplemental exercise. It does not replace every day workouts. Swimming laps is also a great overall toner.
*TO DEFINE your muscles, lift heavier weights. It should be hard to finish the last repetition. Do 2 sets of 8. Running hills will define & build the rear and quads. Biking with a higher resistance will also build and define thighs. Squats & lunges are also good to target hips, thighs & gluts.
*GET ACTIVE: If you make it to the gym and work out regularly, good for you. If not- or not as much as you'd like- here are some easy ways to build more activity into your day!
Take the stairs instead of the elevator, choose to walk rather than drive if possible. Work out while watching TV-do push-ups, sit-ups, squats. Or turn off the TV and go for a walk or bike ride. Rather than to go happy hour at a restaurant, meet up with a friend at the gym and work out. Take your niece or nephew outside and play tag with them. And last but not least, walk that dog that could probably use the exercise too!
HOW YOU EAT:
*Stock the refrigerator & pantry with healthy choices to eat. Fresh fruits, vegetables, lean meats like fish and chicken.
*Take healthy snacks in your purse & book bag: fresh fruit, nuts and seeds, small container of applesauce, carrot sticks, and celery with (sugar-free)peanut butter. Don't forget to stock the car with a few healthy snacks like trail mix & water as well.
*Avoid sugar:
We all know that too many sweets are unhealthy. However, sugar hovers in sneaky places as well... peanut butter, jam, bread, yoghurt. Read the ingredients of the food you buy. If it has added sugar, high fructose corn syrup, or cane juice...don't eat it. Choose water over sugary sodas.
*Eat whole foods: chose a piece or fresh fruit and vegetables over packaged foods.
*Choose grilled or Broiled meats and fish over fried and breaded.
*Create your own yummies, for instance if yogurt is one of your favorite foods, buy plain, unsweetened yogurt and sweeten with sugar-free jam or agave nectar.
*Don't eat the white stuff: sugar, breads, pastries, and potatoes.
*Eat within 15 minutes of rising in the morning. Studies have shown that this will raise your metabolism.
JUST DO IT: (OK, there are 3 basic concepts!)
How do we stay motivated and committed to our fitness goals?
*Make small achievable goals, write them down & post it where you can see it on a daily basis. Accomplishing these small tasks help build your confidence and belief that YOU CAN DO THIS.
*Jump back into your fitness routine if you find yourself off track. Do not beat yourself up about not doing it perfectly. Missing a few days here and there is forgivable!
*Value your health. If fitness is a top priority, then create time for it in your schedule.
Taken alone none of these concepts is ambitious, yet the collective power of combining such choices & actions is astonishing. Once you have made some small changes, and made modest strides, you can set more specific goals. Before you know it, you are off and running toward a more healthful, vibrant life!
Cathy Herd, AKA Catherine Lemkau, represented Iowa in the 1993 Miss America Pageant, winning Swimsuit & Talent Preliminaries, and was named first runner-up. Next up was Hollywood where she worked in television episodic on such shows as "24", "Without a Trace", "CSI", "Scrubs", "What I like About You", "Reba" & more. She has starred in over 40 national commercials. She continues her print/acting work in Phoenix, Arizona where she lives with her family. Cathy's pageant & communications consulting started 5 years ago. She has coached numerous hopeful contestants on the quest for the crown. Some clients include; Rosa Blasi, a Hollywood Actress( whose humor & wit has landed her as a guest on The View, Jimmy Kimmel, Craig Kilbourne, & Politically Incorrect), Olivia Myers Miss Iowa 2008 (2nd Runner-up Miss America 2009), Diana Reed Miss Iowa 2007 (Top Ten Miss America 2008 & Talent Preliminary Winner) plus many more National, State & Local Contestants.
Cathy Herd Consulting
Cathyherd05@yahoo.com
Cathyherd.com
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