The Mind In Snooker – Part 1

If anybody reading this article before has ever played snooker, you will know how mentally challenging the game can be. Watching the likes of Ronnie O’Sullivan make the game look so easy on television is a false representation of how difficulty snooker really is, both on and off the table.
I have been playing snooker since the age of 12 and I have recently decided to play full time in order to give myself the greatest chance of competing at the highest level. However, I have self-admittedly suffered from the high pressure which comes with playing elite sport and I used food as a comforter. I noticed this was becoming a serious problem due to the amount of weight I had put on, but it was a habit I didn’t feel I could control. Everyday I was punishing myself by eating as much junk food as possible because of the dissatisfaction I felt with my performance that day. I knew I was being mentally weak by listening to the little voice in my head which was telling me to eat when I was stressed, but I couldn’t overpower it.
Thankfully the little voice in my head which previously told me to eat when I was stressed is now a silent whisper. The techniques I have developed whilst working alongside Mind In Sport have allowed me to control my emotions rather than being controlled by them.
Written by Jack Bradford, Athlete Ambassador Mind In Sport Limited
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The Psychological Responses to Sporting Injury

Injury is a common issue facing all sport performers (Ristolainen et al. 2012). Sporting injury can be defined as “loss or abnormality of bodily structure, or functioning, resulting from an isolated exposure to physical energy during sports training or competition, that following examination is diagnosed by a clinical professional as a medically recognized injury” (Timpka et al. 2014: p.425). There are two types of sports injury; acute and overuse (Fagher & Lexell 2014). Acute/traumatic injuries refer to the immediate, or first time, occurrence of an injury (Flint et al. 2014), caused by a specific event (Fuller et al. 2006), such as, the breaking of an ankle after a sliding tackle in football. While overuse/chronic injury is a reoccurring injury (Flint et al. 2014) caused by repeated micro trauma, with the source of the issue being unidentifiable (Fuller et al. 2006), such as tennis elbow. Acute and overuse injuries can be caused by physical factors, such as contact (Ivancic 2012), as well as psychological factors including stressors such as perfectionism (Masten et al. 2014). The sports injury response most commonly discussed is physical pain and discomfort however, psychological responses also play a role in the road to recovery (Walker et al. 2007). As injuries have the potential to be career ending (Fuller et al. 2006), the concept of injury is usually associated with negative emotions (Evans et al. 2008).

Numerous models and psychological emotions/responses to injury exist. However, it is beyond the scope of this paper to cover every response. Therefore, only several models and responses will be identified. Two models that have attempted to identify the psychological response process athletes enter post injury are the 5-stage grief response model (Kubler-Ross 1989), and the Integrated Model of Response to Injury (Weise-Bjornstal 1998). The 5-stage grief response model (Kubler-Ross 1989) is based on an athlete experiencing grief post injury. Despite limitations, such as a lack of individual differences, this model has been used to explain psychological responses to sports injury for years (Walker et al. 2007). The 5 stages include:

1 – Denial

2 – Anger

3 – Bargaining

4 – Depression

5 – Acceptance

However, Weise-Bjornstal et al. (1998) proposed another model; The Integrated Model of Response to Sports Injury, incorporating both grief and cognitive appraisal responses (Walker et al. 2007). The model views injury as a dynamic process, taking personal and situational factors into consideration, with regards to rehabilitation adherence, while also outlining cognitive, emotional, and behavioural responses to sports injury (Weise-Bjornstal et al. 1998). Both Kubler-Ross (1989) and Weise-Bjornstal et al. (1998) emphasize the importance of adhering to the rehabilitation program, without which recovery process time is increased. As both models are concerned with adherence to rehabilitation programs it is suggested both models are more applicable to long term/severe injuries (Levy et al. 2008).

Walker et al. (2007) identified self-motivation as the most important factor concerned with rehabilitation adherence. Therefore, it can be suggested with increased motivation, adherence is improved, resulting in positive health outcomes (Grindley & Zizzi 2005), in this instance recovery. A psychological intervention used to increased motivation is imagery; ‘an experience that mimics real experience’ (Wesch et al. 2012: p.695). Within sport, imagery serves two functions: cognitive, the rehearsal of skills (Milne et al. 2005), and motivational, imagining goals and the steps required to achieve them (Wesch et al. 2012). With regards to a rehabilitation program cognitive imagery can be used to rehearse strengthening exercises, such as pistol squats, while motivational imagery can be used to set a goal date for recovery.

Psychological emotions/responses to injury include body image; one’s thoughts and feelings about their own body (Grogan 1999). Performers with chronic/severe injuries may suffer from a loss of athleticism (Cassidy 2006b), whereby the performer loses muscle definition and/or skill ability during inactivity (Cassidy 2006a). A result of this can be an increase in anxiety prior to sporting return (Monsma et al. 2009). Increased anxiety is associated with re-injury concerns, not being able to achieve one’s goals, and a lack of competency (Podlog & Eklund 2006), all of which can have a negative impact upon performance. Consider a rugby performer’s goal was to achieve the same standard of performance prior to injury, but do not enter a tackle with 100% commitment due to re-injury concerns. Consequently, frustration may occur (Walker et al. 2007), as the player is not tackling to their full potential. This can lead to reduced competence, whereby the athlete is not sensing effectiveness in the activity they are undertaking, resulting in disinterest. To restore competence goal setting (GS) can be used (Podlog & Eklund 2006). However, it is crucial GS follows the SMART principles (specific, measureable, attainable, relevant, & timely) (Johnson et al. 2014), and allow the athlete to have a say in the goal being set (Podlog et al. 2011), thus ensuring the performer’s autonomy is preserved (Podlog & Eklund 2006).

Athletic identity (Madrigal & Gill 2014); “the extent to which a person identifies with the athlete role” (Horton & Mack 2000: p.102), is another response to injury weakened during situations where the sport-related outcome is unfavorable (Grove et al. 2004), such as injury. Consequently, the individual cannot train and/or compete. Therefore, the behaviours of the individual are not in line with those of an athlete (Perrier et al. 2014). Consider a rugby player who cannot train or compete due to injury, he/she may no longer identify as an athlete, as they are not carrying out the similar behaviours.

A reduction in athletic identity can lead to a state of depression (Madrigal & Gill 2014) through the loss of social support groups, such as team members, causing the injured individual to feel isolated (Cassidy 2006a). From which motivation towards the individual’s sport can change (Proios 2012). All of these factors can negatively impact performance. For example, a change in motivation from autonomous to controlled (Chan et al. 2011) can result in an attitude change, whereby the performer may no longer care about their performance (Martin & Horn 2013) and therefore, do not put 100% effort into training resulting in not being selected for the team. This can further reduce an individual’s athletic identity (Grove et al. 2004) and feeling of isolation, as the performer is pushed further away from team situations. To overcome motivational changes and a loss of social support Chan et al. (2011) suggests the trans-contextual model can be used to transfer motivation from coaches to the performer. For example, if coaches remained autonomously supportive of the injured performer throughout the recovery process, the performer will not lose their social support network (Cassidy 2006b) and may retain their own autonomous motivation from feeding off of the coach’s, which as previously identified is key to rehabilitation adherence (Walker et al. 2007).

Within the constraints of this paper the issues outlined above have highlighted several psychological responses to injury. A more extensive review would identify additional responses, including the perception of weakness.

Mind In Sport announce their first Athlete Ambassador

Mind In Sport are pleased to announce that Jack Bradford will be joining the team as Athlete Ambassador.

As part of his role, Jack will share his experiences as a full time athlete and how Mind In Sport has worked to help him with his development on and off the table.

Jack is 23 years of age and currently lives in Ewloe (North Wales). Currently playing snooker full time, Jack is working hard to turn my dream into reality and make it onto the professional circuit. To fund his snooker career he also works part-time at Broughton Wings Sports & Social Club as a bartender and gym instructor. Jack has played snooker for many years, starting as a child where he played a small sized table at his grandparent’s house before making the leap to a full sized table at the age of 12 at Sealand Leisure Bowls & Snooker Club. What started off as a hobby, snooker soon became a way of life.
After graduating from the University of Chester with a degree in Sports and Exercise Sciences in 2012, Jack made the decision to dedicate his time to snooker and not just as a player. In March 2014 he also qualified as a certified development coach through the EASB and IBSF governing bodies is currently in the process of developing his own coaching network.

On starting this partnership Jack said ‘It is a great honour to be selected as an athlete ambassador for Mind In Sport, a company which has helped to improve my performance as an athlete for the last couple of years. I am now relishing the opportunity to work alongside Mind In Sport in order to help individuals who have been in a similar position to myself regarding ways to improve performance.‘

Director of Mind in Sport Cara Lea said ‘We are really pleased to be working alongside Jack and welcoming him to our team. Jack has a lot of potential in the sport and has a keen interest both in his own performance but also in embracing our aims in helping others holistically with their own.’
We will be announcing more news and updates of our working relationship over the coming weeks

Deliberate Practice Theory tells us everything we need to know about how a novice athlete becomes an expert athlete

In past years many researchers have focused on the processes that make it possible for an individual to become an “expert” in certain domains such as science, medicine, music, sport, and art (Ericsson, Krampe, & Tesch-Romer, 1993). For example, Galton (1896) first attempted to focus on the notion that individuals had an “innate natural ability” and believed that many “experts” were biologically similar. However, the chosen topic has since been the cornerstone of a great and lengthy debate with numerous researchers dismissing Galton’s theory (Bridge & Toms, 2013). Furthermore, Watson (1930), a major contributor within the field of behavioural psychology, also dismissed Galton’s claim by famously stating:

“Give me a dozen healthy infants, well-formed, and my own specified world to bring them up in and I’ll guarantee to take any one at random and train him to become any type of specialist I might select doctor, lawyer, artist, merchant-chief and, yes, even beggar-man and thief, regardless of his talents” .

Who and What is an Expert?

Throughout sporting literature there have been many definitions for the term “expert” which, in order to gain a true understanding, is beneficial. On the other hand, it also results in inconsistencies throughout literature in terms of producing a solid definition. Numerous papers have considered international athletes to be expert performers (Hodges & Starkes, 1996). Although, others have only considered World Champions and Olympians as experts in their chosen sports (Law et al., 2007). In order to know who is an expert performer, it is important to know what an expert performance is.

Again, there are a number of researchers that claim to have defined ‘expert performance’; however, Ericsson’s et al. (2007) definition is sufficient. Ericsson et al. indicated that true expert performance can involve three significant aspects: (1) Expertise should lead to consistently superior performance over that of other experts. (2) True expertise should generate “concrete results”. (3) Expertise can be simulated and measured in a laboratory.

Deliberate Practice Framework

The framework for deliberate practice was a developmental model which was based upon learning effectiveness and as a result, Ericsson et al. (1993) introduced deliberate practice as a major influence on an expert’s development. Ericsson et al. pioneered a study that focused upon the area of expertise. Within the study, the practice record of expert and non-expert violinists and pianists were compared. It was hypothesised that the level of performance generated by the musicians would have direct correlation to the hours spent partaking in deliberate practice. To note, at this point deliberate practice was acknowledged to be an activity that performers are involved in for the sole reason of improving specific skills and abilities that contribute towards performance. The results of Ericsson’s et al. study significantly supported their hypothesis. In line with Simon and Chase (1973), expert musicians were found to have engaged in considerably more practice time (10,000 hours by the age of 20) than non-expert musicians (5,000 hours by the age of 20). However, Ericsson et al. established a difference to Simon and Chase’s findings, in that not only did the expert musicians practice for more hours; but they also participated in a specific and purposeful type of practice, so named deliberate practice. Ericsson et al., also indicated that the activity the expert performer participated in required sizeable effort and concentration (Baker et al., 2005), and were said not to be naturally enjoyable. On a significantly positive note, research within the sporting domain argued this point by stating that many of the aspects of deliberate practice were, in fact, enjoyable (Hodges & Starkes, 1996). The literature provided directly shows support for the deliberate practice framework by providing evidence of a relationship between deliberate practice and performance. Ericsson et al. confirmed the theoretical framework was established.

Since establishing the original deliberate practice framework, many researchers have supported the relationship between deliberate practice and expert performance and has been done so in numerous specialist areas including: wrestling (Hodges & Starkes, 1996), ultra-endurance triathlon (Baker et al., 2005), chess (Charness et al., 2005), long-distance running (Wallingford, 1975), and even in areas such as teaching (Dunn & Shriner, 1999) and medicine (Ericsson, 2004). The deliberate practice framework was first introduced into sport by Hodges and Starkes (1996) with their interest in wrestling expertise. The study followed the methodology of Ericsson’s et al. (1993) in terms of comparing the practice history of international level and club level wrestlers. They concluded that the expert group engaged in lengthier quantities of deliberate practice compared to the non-expert group. These findings further support and validate the deliberate practice framework in its entirety. Although, another significant factor emerged that had previously been dismissed, which was that the expert wrestlers dramatically increased their practice hours earlier within their career as opposed to the non-expert wrestlers who did not (Hodges & Starkes, 1996).

More recently, the theory has since achieved a extensive level of support with Kaufman (2007) stating; “The expert performance approach championed by Ericsson et al. provides a scientific way forward for research on giftedness, and offers exciting new ways to further our understanding of the determinants of high ability within a particular domain of expertise”. Equally, the research has been criticised with Winner (2000) explaining that “Ericsson’s research demonstrated the importance of hard work but did not rule out the role of innate ability”. However, due to the framework being loosely developed from Galton’s (1896) “natural ability” theory it would be un-ideal to dismiss this claim entirely. In order to explore natural ability, this would lead into a different approach entirely and possibly even a different area of profession. In contrast, it was explained that when including individual differences within performance, deliberate practice is a necessary factor (Campitelli & Gobet, 2011).

Although Ericsson et al. (1993) suggested that individuals who specialise earlier in their life gain a considerable improvement compared to those who do not, they did not find it a necessary aspect of the framework. Since then, however, the aspect of early specialisation has been deemed a contributor within the framework and suggests that individuals who specialise at a later point in their life are unlikely to surpass the performance levels of those who specialise at an earlier stage (Williams & Ford, 2008).

Due to the research in early specialisation, this has created a belief that in order to become an expert in any domain it is vital to specialise in the deliberate practice needed to become expert in that domain as early as possible. The concept of early specialisation has been subjected to harsh disapproval by numerous researchers in the sporting domain, explaining that early specialisation can lead to many negative consequences. Negative consequences such as significantly increased injury risk (Law et al., 2007), eating disorders (Anshel, 2004), burnout, and dropout (Gould et al., 1996) in young athletes. However, further research has contradicted these claims by stating that the population of athletes who experienced these negative consequences was insufficient compared to athletes who benefitted from early specialisation without any consequences, and thus was suggested that it cannot be significant in predicting future actions (Ericsson, 2013).

The Developmental Model of Sports Participation (DMSP)

With these criticisms in mind, another model was developed from and concurrent with the deliberate practice framework. Cote and colleagues (Cote, 1999) highlighted the importance of early specialisation and produced The Developmental Model of Sports Participation (DMSP). The DMSP is a theoretical framework that combines the athlete alongside their environment. It has also produced additional developmental pathways which include a path for athletes who do not become expert but continue to participate therefore resulting in recreational athletes. With further addition, an early specialisation path was also included, which acknowledges the deliberate practice theory. Recent investigation studies (Bruner et al., 2009) highlighted that the DMSP is the foremost conceptualisation of athlete development in the sporting literature.

To start, Cote conducted a qualitative assessment of four elite athletes, including their families. Derived from the results, he then introduced three chronological stages (years) of talent development with some major alterations. The stages introduced by Cote included the aspects of deliberate play and deliberate practice, are specific to sporting domains, and set a time span from early childhood to late adolescence, in turn drastically increasing the importance of youth development. The stages introduced by Cote were the sampling, specialisation, and investment years. Firstly, the sampling years were suggested to have occurred between the ages of six and thirteen, following the Critical Stages of Talent Development, the first stage was playful activities by nature. However, he discovered that these playful activities integrated into multiple sports. In addition, the presence of deliberate play; which is an aspect defined by Cote et al. (2009) as participating in sport for their own sake, is enjoyable and does not require adult involvement. Secondly, the specialisation years occur between the ages of thirteen and fifteen (Cote et al., 2012). Athletes at this stage were suggested to be focused on only one or two sports and they are involved in frequent and structured deliberate practice. Finally, the investment years are suggested to occur from the age of fifteen and onwards. At this stage the athletes are involved in substantial amounts of deliberate practice, along with offering a considerable amount of time and effort to this stage.

Application

The Deliberate Practice Framework and the DMSP combined can be offered as an explanation for the development of expert performers in multiple sporting domains. Future research using the relevant developmental pathways as a channel may be able to inform and applied to practices and policies within sporting programmes and National Governing Bodies. Further investigation into the developmental history of athletes will highlight vital information about the ideal conditions for learning and practice. Therefore, coaching staff, trainers and parents may be able to utilise this information in order to direct the athlete/performer to take full advantage of their development potential.

How Useful is Your Gut?

When presented with a choice, many people may experience a ‘gut feeling’, and it is at this point whether we choose to follow that feeling or make a logical decision using our brain. Many of us will choose to utilise the power of our brain and take the logical route, and why not? Why should we let our gut make important decisions for us? Where does this feeling even come from? Furthermore, what are we actually experiencing when we get this feeling?

What if I were to tell you that we all have, what scientists have nicknamed, a ‘second brain’ in our gut? Yes, we all have masses of neural tissue filled with important neurotransmitters embedded within the lining of our intestines. Technically, this ‘second brain’ is known as the Enteric Nervous System (ENS), and astonishingly it contains some 100 million neurons, which is more than the Peripheral Nervous System and the spinal cord. The ENS can control gut behaviour independently of the brain. Simply, the gut has its own senses and reflexes.

These neurons found in the gut communicate with the brain via the Vagus Nerve (VN) and the brain can also send signals back to the gut, creating a feedback loop. The VN is the longest out of 12 cranial nerves. It extends from the brainstem and all the way down to the abdomen, via many of the major organs including the heart and lungs. Interestingly, 90 percent of the fibres in the VN were found to carry information from the gut to the brain and not the other way around.

Why does our gut need to communicate with our brain? Our second brain informs our state of mind in other more obscure ways. For example, feeling butterflies in the stomach is signalling that we are under physiological stress (all to do with our flight or fight response) and these feelings start in the gut only to tell our brain, not the other way around. Another example, stomach pains seem to affect one’s mood, everyday emotional well-being may rely on messages from the gut to the brain above. Furthermore, electrical stimulation of the VN, noted as a useful treatment for depression, may be able to mimic these signals and therefore taking a step forward in mood disorder treatments.

While on the subject of depression treatments, depression medicine developed to target the brain may unintentionally impact the gut. The ENS uses more than 30 neurotransmitters, just like the brain, and approximately 90 percent of the body’s serotonin is found to be in the gut. Serotonin is responsible for maintaining mood balance and social behaviour. Not only does our gut digest food, but it also plays a vital role in the maintenance of our moods, emotions and social interactions.

Many believe that rational decisions cannot be made if emotions are involved, but emotion and reason are actually deeply interrelated. If you are going to make a rational decision, you need to have first done prior accurate emotional processing. If you have done such processing, then your emotions can accelerate your decision making in the form of intuitions, hunches and gut feelings. Basically, when presented with a choice, difficult decision, or a hostile situation, and although we may not consciously remember, our brain would have stored these memories on our behalf without our knowledge. In the future, when we are presented with the same or similar situations, our gut has the capacity to tap into our brain’s memory bank (via the VN) and utilise these past experiences and make us feel drawn to a certain answer. So, technically going with our gut feeling is not guess work, but rather unconscious processing.

To sum up:

  • We have a second brain in our gut
  • Our ‘gut brain’ communicates with our primary brain via the Vagus Nerve
  • Majority of information is transferred from the gut to the brain, not the other way around
  • The gut has the ability to control moods, emotions and social behaviours
  • Emotion and reason are interrelated
  • The gut can access the brain’s memory bank and use past experiences to signal us for a preferred situation, without us knowing

I would argue our gut is very useful indeed.

Depression in Sport

As we commemorate the 3 year anniversary of Gary Speed’s death, we are reminded of the stark realities associated with depression. Whilst football still has a long way to go before tackling the stigma of mental health issues, the untimely death of Speed has brought about active change in tackling one of football’s biggest taboo subjects. Over the past few years, we’ve witnessed a fluctuation in footballers openly sharing their battle with depression; Lee Hendrie (former Aston Villa midfielder), Leon MacKenzie (former Norwich striker), Stan Collymore (former Liverpool striker), Paul Gascoigne (former England midfielder), Neil Lennon (Celtic FC manager). The Daily Telegraph reported that over a quarter of footballers suffer from depression, with ex-professionals forming the majority of that statistic. Sporting Chance clinic received phone calls from 10 footballers after the death of Gary Speed.

However, depression is not just a football-centric phenomenon. Sportsmen and women are perceived to be placed on a pedestal, immune from the grips of depression, however, they too are humans and victims to this oppressive mental health issue. Countless athletes have battled and continue to battle their way through depression; Dame Kelly Holmes, Iwan Thomas, Freddie Flintoff, Markus Trescothick, Frank Bruno, Ian Thorpe to name a few.

So what factors contribute to depression in professional athletes?

Whilst exercise is commonly associated with the release of positive endorphins in to the system, the conventions of professional sport can be detrimental to the human mind. Confinements of victory and defeat, the bitterness of injury, the pressure to retain/regain position on the team, concerns over ability to perform, internal/external pressures and sacrifices, and the relentless spotlight of the media can very often lead to a breaking point in mental resilience.

As previously mentioned, former professional athletes are increasingly predisposed to suffering with depression. This can be the outcome from a variety of factors; extreme change in environment (from adrenaline fuelled competition to an empty void and loss of routine), loss of identity, cessation of elite demands, and biological factors (significant decrease in serotonin levels).

Tackling depression in sport.

The death of German goalkeeper, Robert Enke, who committed suicide in 2009 after losing his battle against depression, sparked the creation of the Robert Enke Foundation, which provides 24 hour support to players who are experiencing mental health issues. Not only this, the PFA released a 36 page document about depression to ex-footballers after the death of Gary Speed in order to provide additional support and advice.

Other forms of support can be found in a variety of places. Utilizing your expertise in your sporting area, such as coaching and a supervisory role can help to alleviate an onset of depression. Consulting a sport psychologist is also a very good and specific route to apply techniques (check out our website to see a range of services that we can offer you; www.mindinsport.com ).

At this point, it would seem apt to quote comedian Jason Manford as he commemorated Robin Williams, in saying “The world needs you even if you don’t think it does. I promise, we need you here, now.”

Samaritans – 08457 90 90 90

An athlete’s story: Clean eating and intense training– where do we draw the line?

I’m writing this blog today not as a professional in mental health, not somebody who offers emotional support nor as a therapist but for the rare occasion, as myself in the role of athlete. This is a topic close to my heart because I have seen the effects of over training and food restriction take hold of those around me but I have also experienced areas of this myself across my teenage years and even to this day …

Elite sport is a very unique culture, performance is key and in order to achieve that level of excellence people’s standards of wanting perfection in everything from physical attributes, conditioning, aesthetics through to our personality types are extremely high! So, in a world where this is the norm how do we know what is healthy? How do we know when we are within a healthy zone of training, eating and performance culture without crossing that line in to routine, obsession and unhappiness? And beyond that in to eating disorders and further mental health issues?

I guess the real answer is that for most, we probably don’t! Not least until we are caught in that cycle and experiencing these things for real! You will find much research in sport discussing the importance of good nutrition, there is of course evidential backing for clean eating, fuelling your body efficiently and ensuring our ‘machine’ – our only vessel to execute greatness in sporting domain is appropriately fuelled! Likewise, with the training in order to achieve the very best standards in sport (regardless of the sport) you will find hours of practice, dedication, rehearsal and conditioning are essential to meet the mark – rest and recovery of course being just as important in that!

Now with the amount of sport science involved in sport these days athletes are very well looked after in these respects, we can trust in the team around us to provide us with the information, programmes and support to achieve these high standards. However, to follow such routine takes a certain type of person…

Somebody said to me once when I was a young athlete ‘in order to make it in sport, you have to have an element of craziness about you’, now at the time I didn’t understand what this meant. But years on, through many or the usual ups and downs of sport, more understanding of the sporting culture and greater self awareness in knowing my own habits I realise they were fairly accurate! That’s not to say I’m crazy or those around me are crazy, but I realise that there is certainly an element of obsession, addiction, routine and perfectionism that comes with the territory of making it in performance sport.

What can start as a routine and merely ‘following the programme’ quickly becomes your world, your whole world starts to revolve around the sport, the eating and the training you do … but that’s normal isn’t it? Because you have targets to meet? Goals to achieve? And this is only way to get there?!?!

In some respects those goals keep you going, they motivate you and inspire you to keep going, keep pushing and striving for perfection. One of my favourite quotes was given to me by my father (an ex international rugby player himself) and that was ‘by aiming for perfection we can reach excellence’. This has almost become my own motto – but in my training for big competitions where I stuck to training religiously and clean eating, no drinking, no going out, routine and discipline in everything I did, it quickly started to turn to something else….

Although training brilliantly in the gym and feeling great physically, there came a point where I noticed starting to feel unhappy about following the plan for myself. I envied those around me indulging in what they wanted, I couldn’t allow myself to have that treat or cheat meal in fear of the guilt that would follow, I never wanted to break the routine because id set myself a target and if I didn’t follow it through till after competition that would meant I failed, I would have lost, I would have done myself an injustice.

Now my reasons for this structure was certainly not weight based!!! And in reality I was very rational in that I knew I was never going to suddenly put on lots of weight or my performance suddenly dip – it was purely the target and expectation I had set myself. But that wasn’t the driving force for me…

Wanting to go in to big competitions knowing I had done everything I possibly could to be the best I can be, that was my motivator – that has always been my number 1 motivation in everything I do. ‘TO BE THE BEST ME’ not to look back and think I could have done any more.

So how do we break the cycle? I guess for me, as somebody who experienced over training as a teenager I know my signs and indicators a lot better. I can recognise that there is a difference between what is needed and what I want, I know my body a lot better. I know when I can push it but also when I need to rest. I can recognise when that need for excellence is starting to become more of an obsession than a lifestyle.

For me, a healthy mind is a healthy body – I have always been a strong advocate of this message not only because of the research available but because I feel it myself! I follow a healthy lifestyle, I sleep well, I don’t drink very often, I eat well and make good food choices and I also work hard in the gym. As much as I love to feel great inside and out from this choice of lifestyle I can also now see that times where I am really craving rest, something different, spontaneity of eating whatever I fancy, having a drink with a meal etc it is probably because I need it. And that’s ok!

I have learnt that actually I feel much happier by following that lifestyle but allowing myself to enjoy things around me and the things I crave. I always think that being rational, having perspective and also just enjoying life, and allowing yourself to be happy helps with making these choices…

There is so much pressure on athletes to look and be a certain way, so much media attention around lifestyle, fitness and clean eating that images and advice surround us everywhere we turn. But there are two rules people all need to follow when taking on any of these lifestyle changes;

  1. Each person is different, you have to learn what works for you, what you want, what your body needs and also your mind needs, emotionally where do you sit with all of this?
  2. You have to be happy! If you aren’t happy then is it working for you?

Life is far too short not to be happy and I know for me my performance is crucial, clean eating is important as is my training but ultimately if I do all of those things and aren’t happy along the way then that’s the failure. The failure and injustice isn’t in skipping a session to rest, having that lie in, or eating something bad, the failure is depriving my body and mind of things I want, the things I need and I now realise that by actually by doing that from time to time it helps me keep a good equilibrium. I am able to sustain an all-round healthy lifestyle, one that is disciplined, positive and performance based – not robot like!! Most importantly one which fits me!!!!