Latest Blog Posts
Athlete Mental Health and Wellbeing
Mental health struggles can be perceived as a sign of weakness but it's vital to remind ourselves that this is not true. We all have mental health which, just like our physical health can suffer. Many of us will experience anxiety or depression in our life. ...
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Women, Weights and Weight loss
At age 41, I feel grateful of what my body is able to do. Theres no doubt that our body changes after having children and as we grow older we can give ourselves a hard time over wrinkles and sagging skin and feeling out of sorts due to hormone fluctuations. There is...
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Know Your Goals
Like most people I had to adapt my training in a big way over lockdown. I've been lucky to have access to some resources, but like everyone I've had to adapt and make decisions based on my own sporting goals. I choose to work on back & lower body strength over...
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Hope and Fear
Hope and fear are both infectious and include anticipation of a possible outcome. "You will cease to fear if you cease to hope" (Seneca) You cannot hope for something without also fearing that it may not happen, it’s the same for any uncertainty. How you choose to...
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The Truth About Motivation
What is the truth about motivation? What motivates us? Are we really motivated by rewards? And do rewards and incentives lead to higher performances? The research shows that in the workplace, we need to pay people enough to take money off the table, but for any task...
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Overcoming Fatigue
How can lockdown be so tiring? Fatigue can have both physical and non-physical consequences. Following a competition we expect to be tired and know we need a rest- even if we don't always take one. After exams or a long period of study, we treat ourselves to a break...
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Wired To Be Kind
A kind hug may not be available at the moment, but kindness takes many forms. We are seeing displays of kindness in frontline workers and all those involved in the fight against Covid-19 . It may be perceived as an expectation, a part of their job, but there is no...
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Motivation To Learn and Change
When motivation is high, taking action can be easy. Whether you want to lose weight, reduce your stress levels or learn a new skill, getting started is less of a problem for most people. Our body and mind provide us with notifications when we reach our heaviest...
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Take control of your habits
Think about the last goal you had, why did you stop working on it? Did you get bored or distracted? Many people say lack of time, maybe work or family commitments as the reason for stopping, but most of us have these challenges, so why is it so hard to stay focused?...
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6 Lessons From The Garden To Take Back To The Gym
Most of us have to make do with an imperfect environment when training at home. A bumpy back garden, a creaky old bike, rusty equipment and a limited selection of weights, bars or kettle bells- if you're lucky. It can be a pain to get everything out (from behind the...
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Managing Anxiety
It’s likely if you suffered from anxiety before the Corona virus outbreak, you are having a hard time at the moment. It’s understandable when the situation is constantly changing and there is so much uncertainty. Along with the threat to health of your loved ones,...
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Do you choose productivity over health?
There is no ignoring the fact that how you feel is reflected in your body language, the way you hold yourself and how you interact. And there’s no doubt that how you feel physically impacts on your state of mind. Think about a time when you suffered an injury or...
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Suicide- athletes are at risk too
Nobody wants to talk about suicide, but then another life is lost in your community and you are reminded that feeling uncomfortable talking about it is worth it, if it saves a life. Suicide is a growing epidemic which is robbing us of our family and friends. Having...
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Dealing With Disappointment
How do you deal with disappointment? Disappointment is the feeling of dissatisfaction or unhappiness that follows when our expectations or hopes are not met in reality. Remember how you felt the last time you: -Lost a game or failed a test -Underperformed on...
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Are you hitting the target but missing the point?
In his clever book ‘Messy’ Tim Harford talks about our obsession of ordering everything and how this can block us in the pursuit of our goals – especially when our problems are multifaceted or “messy" as he puts it. Imposing tidy targets on a messy world can stifle...
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Mood and Mindset Help
Yesterday was supposed to be one of the most miserable days of the year. We hope you have you survived it! Many people can struggle with their mood during the winter. The Christmas buzz has passed and you can be left feeling flat and skint with a sugar craving to...
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Are you seeing the results that you want?
Are you seeing the results that you want? Or are your eating habits keeping your goals just out of reach? So many people work hard in the gym, but don’t achieve the results that they deserve because of their mindset and habits related to food. How are yours? Do...
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Athletes Values
Athletes, know your values! Values drive behaviour, so the causes we commit to, the people we trust in, and who we will go the extra mile for. You may not like psychology or the mindset aspect of training, but I suggest you're missing a trick if you ignore it. Trust,...
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Thank you
I want to express my gratitude to you. Those who know me, know how much I struggle with writing, spelling and grammar. It doesn't come easy to me and I've found it hard to stay commited to doing it. Creating a writing habit was one of my goals this year which I'm a...
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4 types of fatigue – which ones are your athletes prone to?
Metabolic fatigue – fatigue & soreness in the muscle cell. Exercise has outstripped the rate of ATP replacement. Results from heavy strength/ endurance training, look at adjusting training volume & load. Neurological fatigue – more about the brain &...
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Leadership Integrity
Walking the talk. It's not always easy. Leaders & captains, with integrity don't need to feel powerful by taking credit for other people's effort. They don't need to be centre stage. Their self awareness and strength of character means they are not threatened by...
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The Mindset Course 2019
"I've taken so much away from Emma's mindset course. Chipping away at things I've been trying to crack for a while. Seeing more positives, reminding myself to focus on what I can control. I'm more at peace with my diet & exercise rather than feeling guilty, I am...
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Managing Fatigue
Everything we do in the gym creates a level of fatigue. With adequate recovery we grow fitter, stronger, our muscles adapt and we become more robust as a result. But how well are you actually recovering before you smash yourself in your next session? Here are 3 easy...
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Coaching with integrity
Strengthen your professional & personal relationships whilst building trust & respect through acting with integrity. Actions speak louder than words. ✔️ Say thanks AND show you are grateful. . ✔️ Accept people AND don’t try to change them. ✔️Listen, learn AND...
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Performance Mobility
3 ways focusing on your mobility will improve your sports performance: ✔️ Improving movement efficiency, less effort & resistance into key positions. Reduced fatigue, improved strength. ✔️ Promoting recovery – improving circulation, restoring range post training....
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How To Maximise Team Performance
Teams. Prepare to the best of your ability. Show up fully, mind and body. Know your job, do your job. Be punctual. Be honest. Be positive. Be respectful. Take responsibility – admit to & learn from your mistakes. Learn from each other’s mistakes. No blame. Learn...
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Be Here Now
Be here now. Rumination and worry are at the heart of anxiety and depression. Depression & low mood is related to dwelling on the past & anxiety is worrying about the future. . By relearning to be present, you can find peace in the now. A habit worth re-...
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Values Worksheet
Values are what are important to us. Examples of values include, honesty, trust, respect, loyalty, love, happiness, safety and health. We could say that all these things are important to us, but we have a hierarchy of values, some are more important to us than others....
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Values and Behaviour Change
Our values fuel our actions, our emotions and our behaviour, they are linked to our morals and ethics. Knowing your values will help you to make better decisions in life, enabling you to feel certain about WHAT you do and WHO you do it with. Here are 3 reasons how...
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Integrity
Integrity. Wholenesss of character. Having the courage to do the right thing, even when it's not convenient for you & when nobody is looking. It's an antidote to self interest & narcissism. No matter how fit, talented, rich or clever you believe you are,...
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How can meditation help athletes with recovery?
Physical & mental stress can cause increased levels of cortisol & inflammation producing chemicals called cytokines. They can disturb sleep, reduce mood, increase anxiety & cause fatigue. Chronic inflammation is also linked to gut problems & a higher...
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How hypnotherapy can help with your sports performance
People tend to associate hypnotherapy with phobias, anxiety and pain management. Yet it has so many applications for performance. Here are 5 ways I've used it with athletes over the past year..... Overcome self-limiting beliefs. Beliefs are self fulfilling prophecies....
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Improving performance through awareness
In the pursuit excellence we challenge ourselves hard. Sometimes we get stuck, we feel blocked. Interesting how we can revert back to frustrating old patterns when we are overloaded or feel under pressure. There is a level of comfort associated with this as it is...
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Yes I am
It is true, I am a clinical hypnotherapist. It's one of the skills which I can draw upon to help people with change, to overcome limiting behaviours or improve performance. When people hear this, they say, "Can you hypnotise me?!" The truth is we are hypnotising...
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Is stretching boring?
Stretching, yoga & mediation can be boring. If I'm honest I'd rather be doing something more energetic and have a good sweat. Yet I am committed to doing these exercises daily. I take the time to mobilise and practice mindfulness as I compete & I train for...
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Committed To Compete
I am a great believer that when we push ourselves to do what we are fearful of we become stronger and more resilient. These experiences bring out the best in us, they build our confidence helping us to see new possibilities. I have always competed in sports, I...
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Competition Mindset
You prepare and train in many different ways, building your mental and physical resilience. You bring your best mindset and execute your plan, adapting and adjusting as you go. Ultimately, you are up against yourself. That’s all you have control over. ...
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Challenging Mindset
It can be tough to talk mindset. Sometimes people think you're being personal and get defensive if you challenge them. Others are very grateful for the help. As a coach, with this knowledge my primary concern is helping others, so when I see an opportunity to help, I...
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Training on holidays
Whatever your motivations from training, the immediate feel good benefits of exercise are undeniable. However, when exercise has become a habit, or you ‘re focused on a particular goal, you can take for granted and forget the everyday benefits that it brings. Do you...
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Holiday WOD’s
Needs some holiday workout inspiration? Here are a few simple body weight workouts you can take on holidays. No equipment is needed. If you want to add weight you want. Beginner 12 Walking Lunges 12 Press Ups 12 Squats 12 Sits ups X3 Intermediate 20 Lunge Jumps 20...
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Does Your Body Language Shape Your Performance?
When we feel strong and powerful we feel and move differently. This is reflecting in our physiology, our posture and how we communicate. Think about people in positions of power who command respect. Leaders, artists, winning athletes radiate confidence and dominance....
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Are you ever really ready?
What an honour to be asked to represent Great Britain at the World Functional Fitness Championships in Australia! Thank you for all you message of support! The last time I represented GB was in the 2005 World Kyokushinkai Knockdown Karate Championships where I gained...
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Motivation to Practice – From Conscious Competence to Mastery
Do you get to nearly and stop too early? Do you ever learn a skill in preparation for a competition, then afterwards, ‘forget” how to do it? Maybe you got your first muscle up or handstand walk, then stopped practicing and ceased being able to do it. Maybe you are...
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What can we learn from elite skaters?
What is the difference that makes the difference? Studies into elite figure skating found that athletes regularly attempted jumps beyond their capability. Less elite skaters didnt. It wasn't that the best skaters made better jumps, you'd expect that. The elite...
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How much grit have you got?
How much grit have you got? Grit is a strong predictor of success and will effect your ability to reach your goals. Leading researcher & grit expert, Angela Duckworth defines grit as, "Passion and sustained persistence applied toward long-term achievement, with...
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In the pursuit of progress
In the pursuit of acquiring skills and making progress, it's easy to get caught up doing more & more training. We don't like to admit it, but there are times when athletes sacrifice quality over quantity. It can be tricky to get the balance right & sometimes...
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Strive for what is just out of reach
Striving for what is just out of reach & not quite making it. "Purposeful practice is about grappling with tasks beyond your current limitations & falling short again & again." Matthew Syed, author of Bounce. Over time, with deep concentration and...
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Do you struggle with competition anxiety?
It seemed like a good idea at the time, to set yourself a challenge, something to focus your training on and test yourself. And then a week before the competition you feel the anxiety building to an uncomfortable level. You worry about not being good enough and rather...
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What did you learn?
Learning from experiences leads to evolved decision making. You can utilise feedback to work on your weaknesses. You can replicate & build on your strengths whilst developing your repertoire of responses for different situations. With focus & intent you can...
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Mind-set isn’t just about mindfulness!
I feel very grateful to have my latest article published in Thrive magazine. Mindset has always been a popular focus for high performers. From business people to top athletes and artists - they all know that mind-set is key in helping them to deliver and reach their...
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Competition Anxiety
It seemed like a good idea. To challenge yourself and have some goals to work towards. Then competition days comes and you're a bag of nerves. You worry that your'e not good enough and you might even question why you put yourself forward in the first place. When...
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You Are Not Broken
In my mind-set courses I make it clear that no one is broken and so nobody needs fixing. Our experiences have led us to where we are. Yet we all have goals and outcomes, which we want to achieve and gain satisfaction from. Sometimes we can make things really hard for...
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Honesty And Courage
You can be tough physically, but are you tough enough to recognise when you have a mental block? Are you brave enough to ask for help? Or have you decided to make excuses or avoid things? The level of honesty and guts from participants on my mind- set program is what...
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Mind-set help for coaches and athletes
It can become clear to a coach when an athletes lack of progress is down to a mental block, rather than competence or ability. You many not feel equipped to have a deep into psychological conversation, but you want to support your athletes to succeed, so how can you...
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Change Your Mindset! How?
Change your Mind-set!? Deep down you might know that you need help to overcome your mental blocks, but it's never nice to be told. When these moments arise you always have a choice. To ignore and go into denial, or to accept the feedback and reflect on it. Maybe your...
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Fighting Grit
Resilient athletes cope well in high-pressure situations. They draw upon their resources to adapt and adjust their responses. Their decision making is optimised. Intense learning opportunities & competitive experiences accelerate the learning of these skills....
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Expert Empathy
This post was inspired by my lovely writer friend, Clare Potter, who called me up to say how much she had enjoyed reading my posts. I confided that I didn’t feel very inspirational that day, I felt like an imposter. I’d been grappling with negativity that afternoon....
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Positivity Through Grafting
Crossfit plays beautifully into the obsessive tendencies of an athlete. In some ways it’s great, because athletes are likely to be relentless in the pursuit of their goals, committing and persevering with learning. However, it can be miserable too, when you hit those...
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Satisfied? No!
In Crossfit there are so many things to learn, satisfaction is short lived. I remember when I first started Crossfit I was really committed to, I mean obsessed with learning kipping pull-ups. When I learned how to do them, I soon wanted butterflies and when I finally...
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Mindset Training Opportunity
Do you want to master your mindset and build your mental muscle? Does negative thinking or a fear of failure ever hold you back? Would you like to learn how to master your mindset? We all have mental blocks and barriers, which prevent us from making progress, some...
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Reluctant Relaxation
Many athletes struggle with relaxation, do you? There are different ways to relax and get head space, for some people it comes easily, but for others it's more of a challenge and we need to make a conscious effort to build it into our routine. Whether you use...
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Habit Talk
How do we learn and how do we change? All of your experiences have shaped your brain to have a preference for different habits and behaviours. You run many of these habits regardless of whether they are still relevant or necessary. Think about something you've been...
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Mindset Development Course
Post from Function SFR 11th Jan 2019. Today seen the first instalment of the 4 week Mindset development course ran by the head of Performance Circle @emmahowellsdavies Speaking to Emma after the course she said...... “It’s not about being annoying happy and pretending...
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Improve your resilience, improve your performance.
Resilient people are able to cope in high-pressure situations. In sport, they are often able to find a new gear.They have the ability to draw upon their resources to adapt and adjust. Intense learning opportunities such as competitive experiences have helped them to...
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Are you doing Crossfit qualifiers? Don’t let your mindset hold your scores back.
There's such a psychological element to Crossfit and for many people, doing qualifiers once is enough. As a mindset coach, I always encourage people to see test situations as a great opportunity to learn and improve. Having a time to beat, or a score to improve on,...
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Performance Lifestyle Tip #1
If you are a professional, semi-professional athlete or someone who trains more than 2-hours a day, your routine and needs are different to those who do a 9-5pm job. Competition pressure, traveling and training demands can make it more challenging to take care of...
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Change your dialogue, change your results.
The words we use with ourselves (and others) can be empowering or limiting.Have you ever noticed your constant dialogue when training and competing? Silent or aloud, you may even be aware of your team mates patterns? Notice how you motivate yourself, how you give...
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Reasons and excuses
Too often I hear people using reasons as excuses and this prevents them from achieving their potential. Do you do this? A competitive sports mind will naturally analyse and seek to understand when we underperform so that we can find a way to overcome this, but how...
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Competition time
Looking forward to competing in the mixed pairs comp this weekend in Cheltenham. I've been spending a lot of time focusing on my gymnastics and barbell work and so it'll be interesting to see how this pays off. Looking forward to testing myself, learning from my...
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