Ispire | Motivational Coaching Photo credit : Jason Rosewell

When we are our own worst enemy…

Summer is now here and your OCR season is likely in full swing. You’ve no doubt raced a couple of times, with plans you put in place over the winter paying off, or you’re sitting regretting that extra drink the night before that ‘A’ or ‘B’ race you’ve been working towards.

A common occurrence at this time in the season is a feeling of ‘I’m not where I want to be!’ – this state where even executing your training, nutrition and recovery plans to apparent perfection hasn’t brought about the results you had signposted at the beginning of your off-season.

Feelings of guilt, despair, what-more-can-I-possibly-do, anxiety, determination and everything in between accompany practical thoughts such as ‘the new irock 3s are definitely what’s missing’ or ‘I need a new coaching perspective’ as you seek the satisfaction and reward of achieving the goal you’ve set yourself.

But let me ask you this…have you ever considered that the biggest limiting factor to the success of achieving your goal might just be you and your thoughts around the goal itself?

Expectations – the 100ft barrier to achieving any goal

Without diligent thinking when setting a goal and a plan to get there, we often shoot ourselves in the foot before even taking a step forwards to achieving that goal.

Yes, analysis of past performances, comparisons to other athletes and an optimistic bias to what we believe we are capable of will help define how realistic that stretch goal might be to achieve. But when setting that goal, did you take a moment to manage your own expectations on achieving it?

One of the distinguishing features between top-level athletes and the rest in any sport is their ability to manage their expectations of themselves in pursuit of a goal, and routinely keep those expectations in check throughout their journey.

The best-of-the-best spend less time focusing on the goal itself, instead using that thoughtful energy into what they can control – how they show up to the big moments? What detail can they seek mastery of in their capabilities? What can they do not what do I want?

Always think forwards

There are two really simple ways in which you can knock expectations into touch, keeping you focused forwards and mindfully motivated towards achieving your goal.

The first is to adopt a mastery approach, instead of the goal-orientated approach you employed before. A mastery approach encourages you to be curious about the road ahead. You seek to experiment in training and racing to see what it teaches you about efficiency, speed and power. Mastery also focuses you on what could be done, what is or isn’t happening, thus always orientating you with a positive outlook on the road ahead.

The second way is to recognise that expectation is caused by your ego wanting some of your airtime – airtime that will not help you succeed. Saying to yourself ‘I behave in a way that has no expectations, other than to apply myself to the best of my capabilities’ can leave you with a strong sense of humility alongside the drive to apply yourself fully – a combination that has delivered success over and over again.

So, next time you set yourself a goal, take some time to manage expectation by adopting a mastery approach, and be curious about what the future can teach you – you may surprise yourself with what is possible.


Credit - Clark Tibbs via Unsplash

4 steps to a mindset that sets you up for success

Obstacle Course Racing World Championship season is upon us, with the next month filled with pinnacle races from all the big players – Tough Mudder, Spartan and the OCRWC. 

For the athletes I’ve been working with all season, I’m noticing an increase in the pressure they feel as the ‘A’ race that was once on a distant horizon is now only down the road. 

Hesitations, questions, quandaries, setbacks and minor injuries are coming up more regularly in our conversations, and are perceived to be taking people one step away from the ideal race entry programme they’ve been trying to stick too.

So, here are 4 steps to consider that are proven to get you in a successful racing mindset…whatever position you’re currently in.

Accept your current position

The road to any destination is rarely perfectly straight (even Roman roads flow up and down with the terrain).

We know this. So why not apply the same thinking to the journey you’re on. 

Instead of trying to straighten the path, live in the present and accept your current position.

You can’t change what has led to this moment in time. You can only guide your future and hold that plan lightly to allow for the moments you encounter along the way.

Choose to live in the present from this moment until you cross that finish line. Accept you have the capabilities you currently have. Commit to executing your game plan for the race and every obstacle within it to the best of your abilities, factoring in the conditions you are racing in.

Remember your Why

You set off on this journey for a reason – To enjoy the health benefits of getting fitter. To complete a difficult challenge. To compete against the best. To beat the best. To inspire others.

These are just some of the deeply-held, personal reasons why people choose to run when it’s raining, complete one extra set, or forego that muffin until after the big race.

But often as those doubts creep in, many have not engaged in their Why for a while.

So get some balance back by answering the following questions:

  1. Why does pursuing this goal matter to me?
  2. How will going through this experience enrich my life?
  3. When will I allow myself the space to enjoy the experience of pursuing my goals?

You’ve already answered the critical question – believe the answer

There is one question I have found that athletes fail to answer. It’s one that holds many back from realising their full potential, and when they answer it with honesty and integrity, an undiscovered level of performance is unlocked.

The question is “Am I capable?”

Am I capable of racing against the best in the world? Am I capable of completing all the obstacles and keeping my band? Am I capable of running at the speed needed to succeed?

If you stood opposite a good friend saying the same things to you, 9 out of 10 times I suspect you’d remind them of what they have achieved.

So do the same for yourself.

Shift from asking “Am I capable?” to saying “I am capable…” and start listing what you are capable of.And for the icing on that capability cake, start believing the answers. You deserve to.

Leave 100% of everything out there on the course

The finish line should be an area for elation, enjoyment, and emancipation from all that you felt was holding you back before you crossed that start line.

There is one sure-fire way of giving your head the space to allow that to happen, and that’s committing to giving the race 100%. 

100% focused on ensuring every stride, every leap, every grab, every carry are committed to completing each mini obstacle that lies in your path with no excuses.

If you arrive in the finish area and the first reflective thought you have isn’t ‘wow, I truly left everything on that course’, you didn’t give it 100% of everything you’ve got – no excuses.

You have the power to make sure you think the thought you want be having, so place all hold-ups, hang-ups and hesitations in the metaphorical bin on your way to the start line, contract with yourself to focus on the task in hand 100% of the way around, and smile when you’ve done just that.

Enjoy the special opportunity you’ve earned yourself, and remember we are all more capable than we think we are.



Why do we always strive for more?

Have you ever wondered why we are always looking for more in this sport of OCR?

Whether it be new obstacles, longer distances, new environments to race in, more goodies at the end of a race, we always seem to be asking for more of the experience we invest in.

There often seems to be an underlying drive to increase the level of what we do or receive from our efforts.

So where does this come from?

Jaak Panskepp, an Estonian neuroscientist and psychobiologist, argues that there are seven core instincts in the human brain – anger, fear, panic-grief, pleasure/lust, play, maternal care and seeking – with seeking being the most important. He proposes that all mammals have this seeking system, which is closely bound to the dopamine neurotransmitter that controls the brain’s reward and pleasure centre, as well as movement.

Therefore, when we pursue an activity for the first time, or have a new experience in an already familiar arena, dopamine is released…we enjoy the feeling…and subsequently we want more.

However, with familiarity comes a lowering in the level of dopamine released. As we repeat an experience, our brains recognise and react to a lot less information as to what is going on in that moment, so our dopamine response is not triggered to the same extent.

But, knowing that achieving something gives a great feeling is our bodies way of saying that it  craves that dopamine response, and the sensations of reward and positive emotion that come with it. So, to get more of that sensation, we make the challenge harder for ourselves, or seek more reward.

A simple way to demonstrate this is the response we observe in children when they get a new toy. Elation, smiles, raised energy levels. But over time, that toy doesn’t trigger quite the same response as it did at first, until eventually there is a request/plea/tantrum for another new toy.

So what’s this got to do with the price of bacon, or more importantly if you’re reading OMR, us as athletes?

Simply, know that this is going on inside. You can’t do much about it, and why should you.

The drive to achieve more and experience the sensation of reward that comes with it is healthy. It’s never going to stop because your brain subconsciously wants more of it.

If it’s a new sporting challenge, a new level of difficulty, a faster time that requires more effort to achieve, or a complete change in trajectory to learn a new skill or capability. As long as you are pursuing something, you are satisfying a part of you that is curious, enlightening and ultimately rewarding in a variety of ways.



Credit: via unsplash

Is it better to try and fail than not try at all?

There’s a quandary becoming more apparent amongst many in the OCR community, one that might be ringing true for you right now…is it better to try and fail than not try at all?

On the one hand you’ve got those who are all for the challenge, whatever the outcome. They seek the enjoyment of being with the community that provides a relaxing escape from the every day hustle and bustle. They relish the chance to penetrate two-inch think ice at Winter Nuts lap after lap because it puts them into their unknown, and although they might not make it to the race finish line, or over the obstacle in front of them, they get to a place where they learn something about themselves that they can take back into that hustle and bustle.

On the flipside, you’ve got those who feel they’ve pushed their limit to their max, and are quite content with the position they have gotten too. They race happily, pursuing that bling but get to an obstacle on the way that might require a little extra effort, and make the decision to bypass that carry, climb or crawl.

The fact of the matter is OCRs are tough. They’re not just a run, which in itself can be tough enough. OCRs require training – in the gym, on the road, through the mud. They involve moving weight, under weight, over and over again to condition oneself to be able to handle what an RD decides to throw at racers.

All this conditioning often requires several psychological compromises along the journey to be in the best possible place to take on the challenge thrown at us.

A decision to sacrifice an extra hour in bed to get through an early set of hill repeats, or to decline a glass of pinot on a night out because there’s a killer session happening the next day are our brains way of telling us to sacrifice in pursuit of our goals and dreams.

However, there comes a day when those goals become a reality. That decision many moons ago to pursue a challenge like an OCR to get yourself off the sofa, embracing fitness for both your physical and psychological health, finally pay off when you complete all the obstacles and cross that finish line.

And on that day, there’s an acceptance of all those sacrifices, and your brain starts to say it’s ok to have that glass of wine, snooze that alarm, and you start to skip an obstacle here and there because you’ll still get the medal at the end.

At this moment you may be thinking it’s the RD’s fault that the rules and enforcement of those rules let me get away with, but lets operate with integrity and focus on our own actions, rather than those of others.

In truth, the decision to take something on or not is your brains way of finding balance – seeking parity and protection from the compromises you make that put you under stress, where you triggered your fight or flight response and start choosing to fly from the perceived pain, rather than fight through it.

So, what can you do about it?

Well, there are a few things you might want to consider.

One is to ask yourself if you have honestly, truthfully and with a critical eye on stretching yourself, evolved your Why for taking part or competing in OCRs. This redefining of your purpose, and consequently your goals that align towards that, can reinvigorate that drive to pursue the person you now want to be.

Another is to consider the ripple effect you would like to leave on the world around you as you face that fight or flight decision.

And finally, instead of the decision being around to try and fail or fail to try, reframe the proposition to one of learn and grow, or grow and learn, and see what perspective you gain about yourself as a result.


Ispire | Motivational Coaching Photo credit : Jason Rosewell

We all need an ear sometimes


Generally we have two of them, we are advised growing up to use them more than the one mouth we have, and they’re often the first things we look to cover up when Jack Frost comes to town.

But just how useful are our ears, and the space between them?

The ear is the avenue to the heart

The importance of ears came to mind this week when appreciating recent achievements, defining news ones to pursue, and genuinely feeling a little bit unfocused.

I’d just broken into new ground in terms of distance I could cover in one continuous training session – an important milestone ahead of the inaugural Spartan Ultra World Championships taking place in Iceland in a few weeks time – and I felt a little directionless.

Yes, the achievement was substantial to me, being twice as far as I’d previously ran. Yes I’d had the support of some amazing friends and family to get through it, and it showed that preparation really does increase the chances of success.

However, in the days after, I felt a little lost, with no clear plan on what to do between this moment and the race itself.

It was then I reached out to my trusted athletic brothers, a team of elite competitors who understand the balance of life, work and training effort, for some guiding words.

Their words ranged from factual assessments of what maybe causing my current state, through humourous jibes with a genuinely positive intent behind them, to supportive words to reframe the challenge positively – each in its own unique way enabling me to move to a different state, get through my mental block and wake up raring to go the next day.

So why were their ears so important at that moment?

It is not the voice that commands the story; it is the ear

The trust was there for me to feel like I could bring my whole self to the conversation – my thoughts, feelings and emotions, without fear of judgment.

The ears of those guys were pointed with the intent of listening and supporting my needs in this moment, not their own.

The environment in which we spoke supported the level of privacy I needed.

And the timing of their responses worked in a timeframe that worked to support me.

These moments arise for many of the Millennial talent whom I coach, where a particular challenge has been achieved or a trusted sounding board is needed to explore something that matters to them at a deep level.

It is experiences like my own and the reflection upon them that allow me to appreciate what those people might need, and work to understand those needs so that they get the support they need.

So next time you’re faced with a friend, colleague or confident who is looking for support, or who usually support you, remember we all need an ear sometimes, and being wholly present for them could be all the difference they need.


Ispire Motivational Coaching | How does social media impact your ability to perform?

The impact of social media on performance

When was the last time you sat and considered the impact social media has on your ability to perform?

It may be something you’ve never thought about. It may be something that occupies every 3rd thought you have in a day.

With the tools to connect with friends, family and potentially the entire world at your finger tips, what impact do the likes of Facebook, Instagram, Snapchat, Twitter, Strava, Messenger, Whatsapp and alike have on our ability to be fully present in the moment where we need to step up and shine like a star?

What performance are we talking about?

Whatever performance you are thinking about right at this moment.

It could the performance you give when asked to present to management. It could be how you perform in the race that got you off the sofa, into the gym and now you’re faced with a 5km road or obstacle race. Or it could even be that big project you’ve been handed and you want to do well in.

Performance in this context, is about how you go about doing something which you have a vested interest in achieving, and to a standard you have an emotional attachment to attaining.

Like most things in life, start with the ‘why’

The motives for engaging in social media are often unique and complex.

The decisions to post a picture of one’s workout, the environment you are currently in, the experience you’ve just had or the memory you wish to share can take minutes to make, and potentially leave an impression for a lifetime (depending on the state of those who see it).

But why might someone have taken the decision to post that image, video or wording, and the narrative that accompanies it?

Are they looking for support? Are they looking to share their self-perceived success? Are they after sympathy?

A study by the New York Times Consumer Insight Group found 5 reasons why people share on social media:

  • Self-fulfilment
  • Supporting a cause
  • Relationships
  • Self-expression
  • Entertainment

This gives rise to a mix of the origins people are posting from, intending to give some insight into the world in which they live, how they live in it and what reaction they have had to it.

Simply put, sharing often feels good to the person sharing it, giving them a boost from the knowledge they’ve shared with those they care receive that message, and the number and types of reactions to it.

What happens when these tables turn

It’s from here that the impact on performance can begin to be felt.

The point when sharing moves from being a ‘want to do’ exercise to a ‘need to do’ exercise can start to increase the pressure on the publisher to find interesting things to post about. Pressure to live up to an expectation, whether set by yourself or others, has long been a catalyst for limiting performance without the appropriate balance and objectivity.

There is also the impact when sitting in the recipient’s point of view.

In the first instance, there’s the emotional response felt to seeing the post. Some posts inspire, some challenge, some antagonise and agitate, some excite, some deflate. All entirely human reactions to the context created from the post that was seen.

Over time, that initial reaction can foster seeking out of others with a similar point of view, challenge back to those who originally posted the content, or inspiration to set your own bar for performance as high if not higher than that in the original post – reactions that will increase performance in some, and decrease performance in others.

Without taking action, these feelings can grow and grow, establishing belief patterns that can ultimately hold you back from you realising who you want to be or what you want to achieve.

What to do…what to do…

From a recipient’s perspective, being aware of your own emotional response is the first step to helping yourself reduce the impact social media can have on your ability to perform.

Taking a moment to ask yourself ‘how was reading this made feel?’ or ‘what action am I thinking of taking from seeing this?’ can lead you to engage with your response, and make a conscious decision to take a different course of action…to digest, disregard, or positive direction from what you have seen.

Remembering that unless explicitly discussed, you are working to an assumption of the true intent of the message being shared by the sender, can also help to contextualise that message so that it doesn’t impact you negatively.

From a sender’s perspective, taking the time to consider the impact intended versus the impact likely to be felt can ensure a post that was designed to inspire does exactly that. Alternatively, a post that has it’s origins in a cry for help can be treated as such by the recipients, who’s heartfelt support to help the sender can be felt in response.

And if your intent is to engage others, the STAR model (Storytelling, Triggers, Amusement, Reaction) proposed by Tiago et al (2016) may be worth remembering in articulating the origins and positioning of your post. That way, when you share your success, you can do it in a way that engages others in your moment, rather than push them away.