| This article was posted in the January issue of MENTALCOACH monthly email newsletter. In the new 3rd Edition of With Winning in Mind Lanny tells a story about his grandfather which is a great prelude to our goal setting topic for this month: My grandfather was a mail carrier in the central Texas town of Comanche. As a young teen I loved to help him deliver mail out in the county because he would let me drive. Granddad taught all his grandkids to drive a car. He did not seem to mind if we ran over things and his old Ford sedan had the dings to prove it. He made us feel grown up and there was always a Dr. Pepper and a bag of peanuts as a treat at the end of the route. When I was in my first year in college he had a heart attack while visiting us. It was something he was not able to overcome. At the hospital we were all allowed some private time with him and I knew it was probably the last time I would be with him. As I sat down next to his bed he gave me some sound advice that has been with me all of my life. "Lanny, as I face the end I regret that I've never done anything in my life that a typical person couldn't have done. I always made the safe choice, never taking a risk. I've never been out of the state of Texas. I've never competed in anything, joined anything or built anything. I've done a good job of dodging the perils of life but in the process I missed a part of living! Don't let the caution keep you from experiencing life. Go out and find a dream worth trading your life for because in the end, that is what you are doing. Set big goals. You do not want to end up regretting your life." That was the last thing my grandfather said to me. Everyday you are trading your life. Once a moment is gone you will never get it back - you traded it for something. Each moment you spend in anger you could have been spending in happiness. Every moment you spend not believing in your ability, could have been a moment spent pursuing your dreams. Determine a dream worth trading your life for. Determine what you want to accomplish in 2011. Your life is being spent one day at a time whether you are working towards a goal or not. You are always trading time for something. Make it count this year. Focus on the things you want to improve and get started today. What are your goals for this new year? What is the dream you possess that is worth trading your life for? Make sure you go past simply writing the goals down - take the time to work through the Mental Management Goal Setting System to have a better chance of obtaining your goals this year. (this goal setting system can be found in the book "With Winning in Mind" - the new audio version of With Winning in Mind 3rd Edition Lanny has added more information on this topic) |
Thursday, February 24, 2011
Determine a Dream Worth Trading Your Life For! Lanny Bassham
Tuesday, May 18, 2010
Reinforcement - article by Lanny Bassham
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
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, 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
Monday, August 10, 2009
Build Your Interview in a Positive Way!
Message from Heather Sumlin
Building your Interview in a positive way!
Most people believe that interview is the most important phase of competition and I agree. The first impression is the most important aspect of the competition but I challenge you to make sure you pay attention to all phases of competition. Interview will probably take up the majority of your time but stay balanced in all phases in training. Many contestants wonder: I am wasting my time training or am I not training enough?
Here are a few helpful ideas that will hopefully get you out and about, meeting people and building communication skills that you can take to the interview room.
First of all, identify what areas of your interview needs help. Is it phrasing answers in an understandable manner, posture and body movements, current events knowledge, platform knowledge, communication skills or do you just need practice to get comfortable in an interview setting? The best way I have found to identify your areas for growth is to video tape your mock interviews and go over them with your director, parent or interview coach. Take the time to identify what you need to work on but make sure that you also identify the parts in your interview that are really good. Keep feeding your Self-Image positives about your interview so your training is productive.
Here is a list of ways to train for interview:
1. Set up training sessions with professional coaches - a professional coach can help you identify areas you need to grow and can help you understand why your interview may need help
2. Mock Interviews - a mock interview is a practice interview conducted with judges as if it is the real deal. Ask friends and family members to help you find judges that will give you honest feedback who are strangers to you to make the interview seem more realistic. If you have a Pageant Director then many times your director will help with this.
3. Sit in other mock interviews of other contestants....not your pageant sisters but maybe contestants in different systems or in another age group to give you an understanding of what it is like to judge.
4. Video Review - video tape your mock interviews and review your performance with a filter. What I mean is when you watch yourself on video make sure to make a list of everything you did well first. Take the time to give yourself credit for what you did that was right! Most girls watch the video and get frustrated by the areas they still need to improve and do not take the time to help their self-image grow by focusing on the positives of the interview.
5. Speaking Opportunities - take the time to find places you can speak. In the Miss America System the job of Miss America is very much a job of public speaking. In Texas, Miss Texas will do approx. 400 appearances during her reign and many of those appearances she will have to prepare a speech and deliver a strong message. Prepare in advance for those situations - train for the job not just the competition. There are many places to speak including, schools, chambers, rotary clubs, girls scout troop meetings, PTA meetings, daycare centers, etc. If you have a platform, you may be able to build speeches based on that platform.
6. Interview for Information - here is my version of Interviewing for Information. In interview you will be asked many questions on your platform (if you have one), yourself, current events, political questions, anything goes. Most people get their information from TV, radio, newspaper, magazines and the internet. What if you also took the time to interview experts in the field of whatever you are studying for interview. You never know who may be willing to spend a couple of minutes with you and answer your questions either in person or by phone. Believe that no one in unreachable and you never know who you will meet. Then in interview when you talk about crime in your city maybe you have spoken the Chief of Police and can give a real life example not just something you read.
7. Interviewing for Experience - set up a couple of interviews a week to help you grow as a communicator - the goal is to get opinions on topics as well as have them ask you questions about your experiences, pageants, school, work, etc. The goal of these interviews is to help you learn how to communicate with different people and the challenge is for you to work on phrasing answers, being witty, write down questions that are of concern, recognize when you does well, build confidence and experience.
8. Keep track of your training in a Performance Analysis Journal. You cannot manage what you do not measure. If you are not keeping track of your training it will be easy for you to believe you have not done enough or think you have done more than you really have in preparation. When you are meeting with your Director, Pageant Coach or Parent you should be able to take out your journal and show them exactly where you are and what you are working on everyday. This is also a valuable opportunity for you to Build Your Self-Image by writing as much as possible in the Success Analysis section of your journal! Most contestants are too lazy to do this and if you will do this step it will give you an edge in competition.
9. Watch Your Self Talk - fill your mind with positive thoughts about your interview. If you know it needs work, take the time to find the answers to making it better but do not dwell on it being poor! Keep your focus on the solution to your problems not on the problem itself. This is not just related to interview but to everything you do in life - keep a positive outlook. Have you ever known a negative person to be happy? Me either!
10. Create an agenda for your interview - what do you really want the judges to know about you before you leave the room. It may be something that is already on your bio - that's ok - not every judge takes the time to thoroughly dissect the bios before the interview. Share the top 3 to 5 things about you that make you the best candidate for the job! Find a way to fit those items in regardless of the questions asked - this is not easy and takes practice. Be willing to put in the hours of training necessary to reach your goals!
For more information on Heather Sumlin and Mental Management please check out our website: www.mentalmanagement.com
Sign up for our FREE email newsletter here.
Building your Interview in a positive way!
Most people believe that interview is the most important phase of competition and I agree. The first impression is the most important aspect of the competition but I challenge you to make sure you pay attention to all phases of competition. Interview will probably take up the majority of your time but stay balanced in all phases in training. Many contestants wonder: I am wasting my time training or am I not training enough?
Here are a few helpful ideas that will hopefully get you out and about, meeting people and building communication skills that you can take to the interview room.
First of all, identify what areas of your interview needs help. Is it phrasing answers in an understandable manner, posture and body movements, current events knowledge, platform knowledge, communication skills or do you just need practice to get comfortable in an interview setting? The best way I have found to identify your areas for growth is to video tape your mock interviews and go over them with your director, parent or interview coach. Take the time to identify what you need to work on but make sure that you also identify the parts in your interview that are really good. Keep feeding your Self-Image positives about your interview so your training is productive.
Here is a list of ways to train for interview:
1. Set up training sessions with professional coaches - a professional coach can help you identify areas you need to grow and can help you understand why your interview may need help
2. Mock Interviews - a mock interview is a practice interview conducted with judges as if it is the real deal. Ask friends and family members to help you find judges that will give you honest feedback who are strangers to you to make the interview seem more realistic. If you have a Pageant Director then many times your director will help with this.
3. Sit in other mock interviews of other contestants....not your pageant sisters but maybe contestants in different systems or in another age group to give you an understanding of what it is like to judge.
4. Video Review - video tape your mock interviews and review your performance with a filter. What I mean is when you watch yourself on video make sure to make a list of everything you did well first. Take the time to give yourself credit for what you did that was right! Most girls watch the video and get frustrated by the areas they still need to improve and do not take the time to help their self-image grow by focusing on the positives of the interview.
5. Speaking Opportunities - take the time to find places you can speak. In the Miss America System the job of Miss America is very much a job of public speaking. In Texas, Miss Texas will do approx. 400 appearances during her reign and many of those appearances she will have to prepare a speech and deliver a strong message. Prepare in advance for those situations - train for the job not just the competition. There are many places to speak including, schools, chambers, rotary clubs, girls scout troop meetings, PTA meetings, daycare centers, etc. If you have a platform, you may be able to build speeches based on that platform.
6. Interview for Information - here is my version of Interviewing for Information. In interview you will be asked many questions on your platform (if you have one), yourself, current events, political questions, anything goes. Most people get their information from TV, radio, newspaper, magazines and the internet. What if you also took the time to interview experts in the field of whatever you are studying for interview. You never know who may be willing to spend a couple of minutes with you and answer your questions either in person or by phone. Believe that no one in unreachable and you never know who you will meet. Then in interview when you talk about crime in your city maybe you have spoken the Chief of Police and can give a real life example not just something you read.
7. Interviewing for Experience - set up a couple of interviews a week to help you grow as a communicator - the goal is to get opinions on topics as well as have them ask you questions about your experiences, pageants, school, work, etc. The goal of these interviews is to help you learn how to communicate with different people and the challenge is for you to work on phrasing answers, being witty, write down questions that are of concern, recognize when you does well, build confidence and experience.
8. Keep track of your training in a Performance Analysis Journal. You cannot manage what you do not measure. If you are not keeping track of your training it will be easy for you to believe you have not done enough or think you have done more than you really have in preparation. When you are meeting with your Director, Pageant Coach or Parent you should be able to take out your journal and show them exactly where you are and what you are working on everyday. This is also a valuable opportunity for you to Build Your Self-Image by writing as much as possible in the Success Analysis section of your journal! Most contestants are too lazy to do this and if you will do this step it will give you an edge in competition.
9. Watch Your Self Talk - fill your mind with positive thoughts about your interview. If you know it needs work, take the time to find the answers to making it better but do not dwell on it being poor! Keep your focus on the solution to your problems not on the problem itself. This is not just related to interview but to everything you do in life - keep a positive outlook. Have you ever known a negative person to be happy? Me either!
10. Create an agenda for your interview - what do you really want the judges to know about you before you leave the room. It may be something that is already on your bio - that's ok - not every judge takes the time to thoroughly dissect the bios before the interview. Share the top 3 to 5 things about you that make you the best candidate for the job! Find a way to fit those items in regardless of the questions asked - this is not easy and takes practice. Be willing to put in the hours of training necessary to reach your goals!
For more information on Heather Sumlin and Mental Management please check out our website: www.mentalmanagement.com
Sign up for our FREE email newsletter here.
Thursday, July 30, 2009
Good Luck At Miss TEEN USA!
The following girls attended an in-depth mental training course call Mental Toughness for Pageantry in December of 2008 in preparation for Miss Teen USA!! Lanny Bassham and Heather Sumlin were the main instructors at this program.
Good Luck Ladies!!
Arkansas - Allison Kusenberger
Colorado - Taylor Schettler
Louisiana - Brittany Guidry
Maryland - Kasey Staniszewski
Montana - Haley Boyer
North Carolina - Scarlett Howell
South Carolina - Mary Helen Caver
Texas - Kelli Harral
To Learn More about Miss teen USA or to see pictures of the contestants click HERE. You can also sign up for the free WEBCAST and watch the pageant from home TOMORROW July 31st!
Interested in Mental Management training for your upcoming pageant competition? Call 972-899-9640 and we would be happy to help you.
Good Luck Ladies!!
Arkansas - Allison Kusenberger
Colorado - Taylor Schettler
Louisiana - Brittany Guidry
Maryland - Kasey Staniszewski
Montana - Haley Boyer
North Carolina - Scarlett Howell
South Carolina - Mary Helen Caver
Texas - Kelli Harral
To Learn More about Miss teen USA or to see pictures of the contestants click HERE. You can also sign up for the free WEBCAST and watch the pageant from home TOMORROW July 31st!
Interested in Mental Management training for your upcoming pageant competition? Call 972-899-9640 and we would be happy to help you.
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