EWS - Efficiently Work Sport Gonçalo Marques @EWS

Winning produces probably the most thrilling and desired feelings 🔥 to have in Sports.

 On this (not so) ‘Quick Bring it On’ Episode, I provide a little important tweak you can take with you around the word “WIN” .

 This one is for a deeper focus on the present moment during practice or competition (and to what the game asks from you), and a not so deep fusion with your emotionality and thinking sides that are creeping in there and becoming unhelpful.

  ( Essential Interview Mentioned is on EWS Episode #77 )

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Joining in EWS is Dr. Nick Lazaris, 👴 with +30years of Experience working on Performance areas and helping Athletes mostly regarding the perils of Anxiety.

A conversation that combines stories, examples, and applicable ideas to assist in your Sports Practice and in some tougher moments where anxiety can start to feel really big and impact negatively your performance.

Tune in if you're interested on dismantling some troubles you have been getting and obstacles you don’t know how to deal with them or simply surpass and perform more ate ease, more freely, and in the words of Dr. Nick - “Fearlessly” (we unpack more on minute 14).

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 QUOTES:

“I can do this! I don’t have to be afraid. Not without anxiety, The goal is to manage it. Anxiety is not our enemy.”;

“Performing Fearlessly is about being in charge of yourself, in the present.”

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 TIMESTAMPS:

Intro About Dr. Nick > (00:55) ;

Beginning (Stories of Anxiety and Sabotage from Nick) > (07:45) ;

Managing Anxiety & Expectations - His Process of Professionalization > (11:20) ;

On “Performing Fearlessly” > (14:12) ;

Fear & What Matters Link - Awareness and Care > (18:52) ;

About some internal Battles > (21:42) ;

On Perfectionism and Doubt - ‘Words That Kill’: “Getting Ready” + “Maybe” > (23:10) ;

Shift on Mindset + Taking Charge > (30:23) ;

Anxious on Critical Situations? Tips > (36:21) ;

Skills Gathered from Sports to Life > (40:00) ;

Quieting Inner negative self-talk > (41:56) ;

On W-I-N & “What If’s” - Grounding on the Present > (48:35) ;

Centering Oneself + Preparation is Needed > (54:11) ;

Mental Imagery, Involvement > (59:30) ;

Nick’s #1 Ingredient to E-W-S > (01:05:25)



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References:

-- Nick’s Website 

--Nick’s Presentation for Athletes Mental Toughness

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We all get triggered by some things, in some way or another. 😤 This can be good to mobilize one's energy for the sake of a good performance, or it can block an Athlete's optimal performance.

 What about being able to not letting criticism get the best out from you, and picking on the useful information that is coming from the sensitive topic pointed at?

 As the Author of this Speech, the Referee Frederik Imbo tells: “Most of us are referees at heart; we like to call throws and errors on someone else.”

 Tune in on this PotW to check out how this plays out, and how you can become better able to regulate all of this, and efficiently manage when people criticize you more harshly or point at some deficits in your performance.

 A path to E-W-S indeed, on this extended PotW.

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-- Frederik Imbo’s Tedtalk

-- About Psychotherapy

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An IQ to shake some preconditions and expectations 🤕 Athletes usually have in regards to their own levels of performance on training sessions or competition matches.

 This will inspire a reflection for yourself about your feelings and the way you look at them. Plus, on how they are influencing what you’re bringing (or being able to bring) to the pitch - to your performance.

 I hope in the end, you will not need (depend) that much of feeling X or Y to perform well (the most adapted possible - with effort) 😉

PS.: I heard this message before from Ken, but here is a link with the excerpt from an interview he gave and pronounced the quote, exploring it. 

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-- On Implementation Intentions

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A QBIO to entertain your brain for reflection (😬 vs 😳).

 How does the prospect of regret may influence your sporting practice (on training ground and during competitions)? How so, being embarrassed for some mistake, may contain a gem to be picked for learning?

 Examples are provided, and with this one, I would really love if you wrapped your mind around this and delve in it a bit more. So for that, you can share more by going on the 3rd link below:

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This one is to highlight 💤 the essential roles of Sleep towards serving Performance levels.

 I’ve studied for a month from 2 world-known experts on this field, and I lay out here some theoretical considerations about Sleep + I talk about the evidence out there in relation with Athletes and Sleep, coming from two super Fresh Reviews of Science Literature, from 2019 and 2021 (links below).

 The purpose for this is right upon stressing how Sleep is a main pillar for the maintenance of high levels of performance and learning (including motor-skill development), and our Health in general.

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TIMESTAMPS:

Initial Thoughts + Importance of Sleep > (01:18) ;

Overview + Important Notes to optimize Sleep > (03:36) ;

What is Sleep? Its Stages + Evolution > (09:00) ;

Curious Facts + Polyphasic Sleep > (14:44) ;

About Chronotypes > (17:15) ;

Motor Skill Development Evidence > (19:47) ;

A Rule of Thumb + Catching up on Sleep > (21:08) ;

General Results Found + Considerations (Good & Bad) (22:41) ;

Facts on Athletes + Poor Sleep (Habits!) > (26:24) ;

Twisted Look Downplaying Sleep > (29:33) ;

More Data on General Population (Impacts) > (32:58) ;

About the Physical and Cognitive Impacts Bad Sleep have > (35:46) ; 

Effects of Jet-lag > (40:35)

Good Habits for Sleep Hygiene > (42:54) ;

Overtraining Phenomena (Dangers) > (44:16) ; 

Limitations & Final Considerations > (46:55)



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REFERENCES:

- Book 'Why We Sleep'  

- Discover Chronotypes   &   Other Questionnaire  

- Study 1 & Study 2 

- Image 1 & Image 2

- EWS Curated Playlists  

-- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website)

-- Tell us your thoughts / questions by audio - quick and anonymously if wanted ;)

-- We give you tips, can we get some TIPS from you?   

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