Gary’s Confidence Board

To be read, internalised - self talk, listened to, written down and repeated.

Top Moments:

• Breaking sub 20 parkrun
• 1st place and PB 17:53 Feb 23
• 1:25 @ Eastbourne Half
• Sub 38 @ Newhaven 10k
• 2 x 1st place in 3 weeks
• 2 x PBs over Xmas 23/24 - 17:31

Top Affirmations: (Doorway)

• I am fit, I am fast, I am strong
• I am a 17 minute parkrunner
• I am a multiple parkrun 1st placer
• I am the best at doing all the things
• I strive for greatness.
• I am confident and have self belief
• I am slim and lose weight effortlessly

No B Goal:

• Aim sub 16

My Why:

• Because I actually can and to prove what is possible

No B Goal:

• Aim sub 36

Selective thinking about the past, present and future. - Mental Filtering

• Past - Focus on the events / races / training that went well. 1st places / PBs - use energy and enthusiasm
• Present -
• Effort, Success, Progress-drills, races, reps, focus on the ones where I tried, did my best or got better.
• At the end of each day review what you did and deposit the positive actions. +ve highlights of the day
• Future - Perform I am affirmations and visualise events taking place both ideally and despite obstacles

If you are having a bad day change your mind and have a good day.

Envisaging - is proven, make as detailed as possible from internal perspective and using all sense.

1. I envisage myself arriving at the event feeling fresh, recovered, positive and ready.
2. I can feel myself converting nervous energy and anxiety into the excitement of my body preparing.
3. As it starts I get up to speed quickly, feel confident in my training and can see myself performing optimally.
4. As it progresses I can feel my training in my legs, I feel strong and push through my perceived limits.
5. After the finish I have given it everything and am elated with my performance

Protecting the mental bank account:

• My mental filtering does just as much good my minimising the bad as it does optimising the good.
• I think of every error, mistake and setback as temporary, every situation / day is unique so it was a one off. They happened in a limited and isolated situation.
• My bad days and mistakes do not define who I am, nobody defines their abilities by their PW.
• Every setback is a chance for a stronger come back.
• When I have negative thoughts I have the last, positive word by acknowledging, stropping and replacing them again and again.
• Bad sessions / runs mean the odds of the next one being bad are reduced, a good run means the odds of the next run being bad are reduced.

“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.”

CBA Process; pre shot routine

• Cue Your Conviction - Powerful statement - It is my time to shine, I’ve done the work.
• Breathe Your Body - Deep, powerful and conscious.
• Attach Your Attention - Become fascinated by what you are about to do.

Utilise Power poses - See Cuddy et al

Being Different, alternative / unconventional Views:

1. Remember what you want more of, that alters your brain and body so you get more of it.
2. Always be your own best friend.
3. Use logic and creative fantasy to create your own reality.
4. The key is knowledge consistently applied.
5. Beliefs produce behaviours so confidence comes first.
6. Know thyself and trust thyself.

Gary’s Fitness Board

To be read, internalised - self talk, listened to, written down and repeated.

No B Goal:

• Aim sub 30 waist

Top Moments:

• Under 140lbs
• Comfortable in XS Clothes
• 1:25 @ Eastbourne Half
• Doing 12 pull ups in one go
• My First pull up

Top Affirmations: (Doorway)

• I am fit, I am fast, I am strong
• I find fasting easy and effective
• I can do as many pull ups as I like
• I am the best at doing all the things
• I strive for greatness.
• I am confident and have self belief
• I am slim and lose weight effortlessly
• I meditate
• I am building strength for life

My Why: Because I actually can and to prove what is possible

No B Goal:

• See some abs

No B Goal:

• Aim 20 Pull Ups

No B Goal:

• Meditate every day

No B Goal:

• Fast for at least 20 hours a day, every day

No B Goal:

• At least 1 48 hour fast a month

Selective thinking . - Mental Filtering

• Past - Focus on the events / races / training that went well. 1st places / PBs - use energy and enthusiasm
• Present -
• Effort, Success, Progress-drills, races, fasts, strength T where I did my best or got better.
• At the end of each day review what you did and deposit the positive actions. +ve highlights of the day
• Future - Perform I am affirmations and visualise events taking place both ideally and despite obstacles

Being Different, alternative / unconventional Views:

• Remember what you want more of, that alters your brain and body so you get more of it.
• Always be your own best friend.
• Use logic and creative fantasy to create your own reality.
• The key is knowledge consistently applied.
• Beliefs produce behaviours so confidence comes first.
• Know thyself and trust thyself.

If you are having a bad day change your mind and have a good day.

Envisaging - is proven, make as detailed as possible from internal perspective and using all sense.

• I envisage myself arriving at the event feeling fresh, recovered, positive and ready.
• I can feel myself converting nervous energy and anxiety into the excitement of my body preparing.
• I can see and feel my strength training progressing and my body slimming.
• I can envisage myself on long successful fasts
• I foresee myself meditating in a constructive and productive way

Protecting the mental bank account:

• My mental filtering does just as much good my minimising the bad as it does optimising the good.
• I think of every error, mistake and setback as temporary, every situation / day is unique so it was a one off. They happened in a limited and isolated situation.
• My bad days and mistakes do not define who I am, nobody defines their abilities by their PW.
• Every setback is a chance for a stronger come back.
• When I have negative thoughts I have the last, positive word by acknowledging, stropping and replacing them again and again.
• Bad sessions / runs mean the odds of the next one being bad are reduced, a good run means the odds of the next run being bad are reduced.

“Strength training is putting in physical stability into your pension.”

Remember my core fitness values and research them for the expectation effect:

• Meditation Rucking
• Carnivorish Strength training
• Fasting and IF Stair Climbing
• Mental training Move more
• Research Pylometrics
• Hill Sprints / weighted sprints

Core Exercises and Movements to do in a Day:

Chair test- up wo hands go low, down slow. Reps / weighted.

Single leg balances - e.g. whilst brushing teeth 1 min each leg

Protein intake is important - min 105g per day. Little more is ok.

Single muscle group contractions

Intention to increase power and do as fast as possible

Plyometrics/ jumps / weighted walking / farmers walks

Gary’s Beach Bod Board

To be read, internalised - self talk, listened to, written down and repeated.

Top Moments:

• Breaking sub 20 parkrun
• 1st place and PB 17:53 Feb 23
• 2 x 1st place in 3 weeks
• PBs over Xmas 23/24 - 17:08
• 10 pull ups in 1 go
• Doing heavy deadlifts

Top Affirmations: (Doorway)

I am fit, I am fast, I am strong

I am a 17 minute parkrunner

I am a faster

I am the best at doing all the things

I strive for greatness.

I am confident and have self belief

I am slim and lose weight effortlessly

I perform awesome strength work daily

No B Goal:

• Aim sub 16

My Why:

• Because I actually can and to prove what is possible

No B Goal:

• Aim sub 5

No B Goal:

• Deadlift 100kg

No B Goal:

• 20 pull ups

Selective thinking about the past, present and future. - Mental Filtering

• Past - Focus on the events / races / training that went well. 1st places / PBs - use energy and enthusiasm
• Present -
• Effort, Success, Progress-drills, races, reps, focus on the ones where I tried, did my best or got better.
• At the end of each day review what you did and deposit the positive actions. +ve highlights of the day
• Future - Perform I am affirmations and visualise events taking place both ideally and despite obstacles

If you are having a bad day change your mind and have a good day.

Envisaging - is proven, make as detailed as possible from internal perspective and using all sense.

• I envisage myself arriving at the event feeling fresh, recovered, positive and ready.
• I can feel myself converting nervous energy and anxiety into the excitement of my body preparing.
• As it starts I get up to speed quickly, feel confident in my training and can see myself performing optimally.
• As it progresses I can feel my training in my legs, I feel strong and push through my perceived limits.
• After the finish I have given it everything and am elated with my performance

Protecting the mental bank account:

• My mental filtering does just as much good my minimising the bad as it does optimising the good.
• I think of every error, mistake and setback as temporary, every situation / day is unique so it was a one off. They happened in a limited and isolated situation.
• My bad days and mistakes do not define who I am, nobody defines their abilities by their PW.
• Every setback is a chance for a stronger come back.
• When I have negative thoughts I have the last, positive word by acknowledging, stropping and replacing them again and again.
• Bad sessions / runs mean the odds of the next one being bad are reduced, a good run means the odds of the next run being bad are reduced.

“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.”

CBA Process; pre shot routine

• Cue Your Conviction - Powerful statement - It is my time to shine, I’ve done the work.
• Breathe Your Body - Deep, powerful and conscious.
• Attach Your Attention - Become fascinated by what you are about to do.

Utilise Power poses - See Cuddy et al

Being Different, alternative / unconventional Views:

• Remember what you want more of, that alters your brain and body so you get more of it.
• Always be your own best friend.
• Use logic and creative fantasy to create your own reality.
• The key is knowledge consistently applied.
• Beliefs produce behaviours so confidence comes first.
• Know thyself and trust thyself.