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Shakira | Mental Health and Performance Coach

@thesportpsykey

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🥅 Sport And Exercise Psychologist in training
🧠 Build confidence to achieve your goals
🚀 Offering 1-1 support and workshops
📧 Free consultation!⬇️

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As a trainee sport psych and teacher my main drive in life has always been to help others become the best version of themselves.

Confidence is a difficult trait to naturally have but it’s there in everyone. The only way to become confident is to do things scared. If you allow fear to overcome you every single time, confidence will never grow.

If I decided to never publicly speak in front of adults, I’d still be afraid to do it now - now I’ve tried it, I know and I’m confident I can do it again.

Have 100% confidence to try something new and you’ll become 100% confident to do it again and again. 💯

#sportpsychology #confidence #buildingconfidence #mindsetmatters #mindsetmyths #howtobuildconfidence #mindsetmotivation by @thesportpsykey

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a year ago

Building resilience isn’t just about bouncing back from setbacks; it’s about using those challenges to become stronger and better. Here are three key tips to help you build resilience and elevate your performance:

1️⃣ Embrace Failure
Failure is not the end; it’s a stepping stone to success. Every setback offers valuable lessons that can fuel your growth and development.
🥊 Learn from Mistakes: Analyse what went wrong and identify areas for improvement. This process turns failures into opportunities for growth.
🥊 Stay Positive: Keep a positive attitude even when things don’t go as planned. Focus on what you can control and stay motivated.
🥊 Resilience in Action: Remember that many successful athletes have faced numerous failures before reaching the top. Embrace your journey, including the tough parts!!

2️⃣ Cultivate a Growth Mindset
A growth mindset is the belief that your abilities and intelligence can be developed through dedication and hard work. This mindset is crucial for resilience.
🥊 Believe in Improvement: Understand that your skills can improve with effort and practice. This belief will keep you motivated to push through challenges.
🥊 Seek Feedback: Constructive criticism is a tool for growth. Use feedback from coaches and peers to refine your skills.
🥊 Stay Persistent: Maintain perseverance even when progress seems slow. Every step forward, no matter how small, brings you closer to your goals.

3️⃣ Practice Self-Reflection
Regular self-reflection helps you understand your strengths and weaknesses, paving the way for continuous improvement.
🥊 Journal Your Experiences: Keep a journal of your training sessions, competitions, and emotions. Reflecting on these entries can provide insights into your performance patterns.
🥊 Set Goals: Establish both short-term and long-term goals. Reflect on your progress regularly and adjust your strategies as needed.
🥊 Mindfulness Practice: Incorporate mindfulness exercises such as meditation to enhance your focus and emotional regulation.

Stay resilient, stay strong, and remember: every challenge is an opportunity to grow.

COMMENT below to tell me your story: how did you stay resilient during a tough time?? ⬇️ by @thesportpsykey

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2 years ago

Effort often goes unnoticed until you succeed, but remember, persistence is key.

In sport psychology, we know that the journey is just as important as the destination. Here are three tips to stay motivated:

1. Focus on Your Progress:
Track your improvements, no matter how small. Each step forward is a victory 💪🏽

2. Set Realistic Goals:
Break down your ultimate goal into achievable milestones to maintain motivation and measure success 🎯

3. Self-Belief:
Trust in your abilities and stay resilient. Your hard work will pay off, even if recognition comes later 🧠

Keep pushing, stay determined, and your moment to shine will come. 💪

#AthleteResilience #SportPsychology #GrowthMindset #SelfReflection #MentalToughness #AthleteMindset #PeakPerformance #mindsetmatters #mentalperformancecoach #athletetips #MentalHealthInSports #sportpsych #sportpsychologytraining #effort #keepgoing by @thesportpsykey

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2 years ago

In sport psychology, we understand that true success often lies beyond our comfort zones.
Whether it’s pushing through intense training sessions, overcoming mental barriers, or bouncing back from setbacks, embracing discomfort is key.
By facing challenges head-on and stepping into the unknown, athletes not only build resilience but also unlock their full potential 🔑

1️⃣ Set Stretch Goals: Aim for objectives that challenge you and push your limits. This fosters growth and helps you adapt to high-pressure situations.

2️⃣ Practice Mindfulness: Stay present and focused, especially during tough moments. This helps manage stress and keeps your mind sharp.

3️⃣ Embrace Failure: View setbacks as learning opportunities. Analyse what went wrong, adapt your approach, and come back stronger.

Remember, it’s in those moments of discomfort that champions are made. Stay focused, stay driven, and embrace the journey. 🥊

#AthleteResilience #SportPsychology #GrowthMindset #EmbraceFailure #SelfReflection #MentalToughness #AthleteMindset #PeakPerformance #mindsetmatters #mentalperformancecoach #athletetips #AthleteLife #MentalHealthInSports #sport #sportpsych taken in London, United Kingdom by @thesportpsykey

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2 years ago

🥊 There is so much power in loving your life and getting through each day. As athletes and sport/fitness enthusiasts, we often measure success by our performance, physique, or achievements. But what if true success is simpler than that? What if it’s about finding joy and fulfillment in our daily lives?

🥊 There is a connection between happiness and performance - Athletes who maintain a positive mindset and genuinely enjoy their routines are more likely to perform at their best. When you wake up excited to complete your workout or training session, it’s not just your body that benefits – your mind does too. This enthusiasm translates into better focus, higher motivation, and ultimately, superior performance.

🥊 Here’s some tips to stay positive and keep performance clean:

1️⃣ Set Meaningful Goals: Align your fitness goals with what truly makes you happy. Whether it’s running a marathon, lifting heavier weights, or simply feeling healthier, ensure your goals bring you joy.

2️⃣ Celebrate Small Wins: Recognise and celebrate your progress, no matter how small. Each step forward is a victory.

3️⃣ Find Your Community: Surround yourself with supportive and like-minded individuals. A strong community can make your fitness journey more enjoyable and fulfilling.

4️⃣ Mindfulness and Recovery: Incorporate mindfulness practices and ensure adequate recovery time. A balanced approach prevents burnout and keeps your passion for fitness alive.

5️⃣ Enjoy the Process: Fall in love with the process, not just the outcome. Enjoy the sweat, the struggle, and the journey itself.

🥊 Ensure to embrace the journey as success in sports and fitness is not just about the medals, the records, or the visible gains. It’s about waking up with a smile, feeling excited about the day ahead, and loving the process

🥊 Remember: True success is waking up happy and loving your life. Embrace this philosophy, and watch how it transforms not just your athletic performance, but your overall well-being.

#sport #sportpsychology #athletetips #mindsetmatters #mentalhealthmatters #fitnessmotivation #reframeyourthoughts #success #athletemindset #gymmotivation taken in London, United Kingdom by @thesportpsykey

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2 years ago

How can you be delusional as an athlete??

Visualise yourself at your top performance, whether you’ve won 100 matches or 0, always practice seeing yourself at your best.
Imagine yourself scoring that winning goal, throwing that winning punch, winning that race. You are a winner. Believe in your best performance.

Be delusional. Apply this mindset to everything in life and you can achieve it. You have got this. You are a winner. You can create that winning mentality by believing in what is yet to occur!!!

Start now 🔑 and check out some of my visualisation techniques on my feed!

#sport #sportpsychology #sportpsych #sportpsychologytraining #football #mindsettips #mentalperformancecoach #mentalresilience #mindsetmatters #athletetips #reframeyourthoughts #bedelusional #visualisation by @thesportpsykey

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2 years ago

The mind-body connection is a powerful concept in sport psychology, ensure to use this to your advantage!

🔗 Mind-Body Connection: Unlocking Athletic Potential 🥊🧠

1. Mental Rehearsal = Real Results-
- When you visualize performing a skill or going through a match, your brain activates the same neural pathways as it does during actual physical performance. This “mental rehearsal” can enhance muscle memory, coordination, and execution. So useful to practice when not physically training!

2. Mirror Neurons Magic
- Your brain contains mirror neurons, which fire both when you perform an action and when you watch someone else perform the same action.
This means observing top fighters and visualizing their techniques can actually improve your own skills and strategies.

3. Mindful Movements:
- Practicing mindfulness, such as being fully present during training and fights, can enhance body awareness and control. This can lead to more precise movements, better decision-making, and improved reaction times.

4. Emotion and Performance Link
- Emotions can significantly affect physical performance. Positive emotions like confidence and determination can enhance strength, speed, and stamina, while negative emotions like fear and doubt can lead to physical decline. Managing emotions through mental training is crucial for optimal performance.

5. Recovery and Regeneration
- Mental practices such as progressive muscle relaxation and guided imagery can speed up recovery after intense training or matches. These techniques help reduce muscle tension, promote relaxation, and improve sleep quality, all of which are essential for recovery.

Just by being aware of how strong your mind-body connection can be, you can enhance your physical abilities , optimise performance and maintain mental resilience.
Try this now!

#sport #sportpsychology #sportpsych #sportpsychologytraining #mentalhealth #mentalresilience #athletetips #mindsettips #mentalperformancecoach #reframeyourthoughts #mindbodyconnection by @thesportpsykey

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2 years ago

You gain so much when you work on yourself.
As an athlete, it’s not just about the times you win a match or game. It’s not just about the times you lose a match or game. It’s not just about the high highs or the low lows.

Believe in your ability to overcome all challenges, whether this is in your sport or everyday life. The key to overcoming obstacles and achieving your goals is to cultivate your mental strength. You can do this by boosting mental resilience.

What is resilience?
The capacity to withstand or recover quickly from difficulties. 💪🏽

How do you achieve this?

1️⃣ Embrace adversity as an opportunity for growth: Instead of seeing setbacks as failures, view them as opportunities to learn and improve. Reflect on what went wrong, identify areas for growth, and use setbacks as motivation to bounce back stronger. 😎

2️⃣ Practice positive self-talk: Monitor your inner dialogue. Remind yourself of your strengths, past successes, and the progress you’ve made. Cultivating a positive mindset can boost confidence and resilience in the face of potential setbacks. 😇

3️⃣ Develop effective stress management techniques: Stress is inevitable, but how you respond to it can make all the difference. Practice stress management techniques such as deep breathing or mindfulness meditation to help calm your mind and body during challenging times. 😌

4️⃣ Set realistic goals and focus on progress: Break down your goals into smaller, manageable steps and celebrate each milestone along the way. By focusing on progress rather than perfection, you’ll build confidence and resilience as you work towards achieving your objectives. 🎯

5️⃣ Seek support from a sport psychologist or mental health professional: A sport psychologist or mental health professional can provide valuable guidance, support, and strategies to help you navigate challenges and enhance your mental resilience. 👩‍⚕️

Message me to start your journey now!

#sportpsych #sportpsychology #sportpsychologytraining #coaching #mentalhealth #mentalresilience #mentalhealthtips #mentalhealthmatters #mindsetmatters #athletetips #resiliencecoach by @thesportpsykey

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3 years ago

The only way to really start living, is to stop caring about what other people think. 💫

I started posting online and was more self-conscious of people I knew in real life seeing my posts so I created a new account without telling anyone. I posted loads and got so comfortable with posting that it just felt natural and not nerve wracking anymore. Now, I don’t care at all, I have ppl mentioning my posts in person, and I’m fine with it. You can do this with anything you’ve been putting off because of a fear of being judged.
With most things, you just have to start:

1️⃣ Focus on Self-Discovery: Take time to explore your interests, values, and goals. Understanding yourself better will help you make decisions that align with your true self and feel comfortable doing so. 🐻

2️⃣ Cultivate Self-Confidence: Believe in yourself and your abilities. Practice positive self-talk, celebrate your strengths, and challenge self-limiting beliefs. Why think negatively? Are your thoughts irrational? 🤷🏻‍♀️

3️⃣ Set Boundaries: Learn to say no to things that don’t align with your priorities or values. Or literally block everyone you know until you feel comfortable with yourself to start being yourself🎉

4️⃣ Surround Yourself with Supportive People: Surround yourself with people who encourage you. You’ll always have people who back you, so if you need to tell others, make sure you can still be yourself with them ✨

5️⃣ Take Risks: Step out of your comfort zone and embrace new challenges. Growth and success often come from taking risks and pushing past fear. This is sometimes the only way 💪🏽

6️⃣ Practice Self-Care: Prioritise self-care to nurture your physical, mental, and emotional wellbeing. Make time for activities that recharge you. 🧖‍♀️

7️⃣ Focus on Progress, Not Perfection: Embrace imperfection and view mistakes as opportunities for learning and growth. Celebrate your progress, no matter how small. 💯

Remember, the only opinion that truly matters is your own.

#LiveAuthentically #BeFearless #SelfLove #believeinyourself #keepgoing #focusonyourself #tips #lifestyletips #beyourself #mindsetmatters #mentalhealthmatters by @thesportpsykey

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3 years ago

#5 is a game changing trait ⤵️

1️⃣ Resilience: This is the cornerstone of mental toughness. Athletes who possess resilience have the ability to bounce back from setbacks, failures, and challenges stronger than before. Look at adversity as an opportunity for growth rather than a roadblock, and use setbacks as fuel to propel yourself forward.

2️⃣ Determination: This creates drive and allows you to pursue your goals relentlessly, even in the face of obstacles. As this is closely linked to intrinsic motivation those with a strong sense of determination are committed to achieving their objectives, whether it’s winning a competition, improving performance, or mastering a skill.

3️⃣ Focus: Focus is paramount for athletes to perform at their best, especially in high-pressure situations. Train focus using attentional control and mindfulness. When you develop a strong ability to maintain concentration and stay present, you can block out distractions, stay focused on the task at hand, and stay calm under pressure.

4️⃣ Positive Attitude: When you maintain a positive mindset you’re better equipped to handle adversity, setbacks, and challenges. Positive thinking enhances confidence, motivation, and overall performance.

5️⃣ Continuous Improvement: This aligns with the principles of deliberate practice and self-regulation. When you are committed to lifelong learning and growth, you’re constantly seeking ways to improve and refine your skills. Embrace feedback and set challenging but attainable goals to enhance your performance.

6️⃣ Adaptability: When you are adaptable you can quickly assess situations, make effective decisions, and adjust your strategies accordingly.

7️⃣ Self-Belief: this makes you more likely to set ambitious goals, persist and perform your best under pressure.

Approach every situation with a winning mentality and never settle for anything less than excellence 💯

#champion #beachampion #howtobeachampion #entrepreneur #smallbusinessowner #thesportpsykey #sportpsychologycoach #mindsettips #mindsetmatters #performancecoach #mentalperformancecoach #stepstosuccess #motivationtips #coach #lifetips #reframeyourthoughts #sportpsych #traitsofachampion by @thesportpsykey

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3 years ago

The key to becoming a champion ⤵️🔑

Did you know that success in sports isn’t just about physical prowess, but also about mastering your mental game? As a trainee sport psychologist, I’m passionate about helping athletes like you harness the power of your mind to excel on and off the field. 💡

Remember, Champions find a way to make it happen! 🌟 This means, developing a champion mindset is key to reaching your peak performance in sports and life. Here are some tips to get you started:

1️⃣ Resilience: Champions bounce back from setbacks stronger than ever. Cultivate mental toughness and overcome obstacles with unwavering determination. 💪🏽

2️⃣ Focus: Stay laser-focused on your goals and priorities. Eliminate distractions and visualise success to keep your eye on the prize. 🎯

3️⃣ Growth Mindset: Embrace challenges as opportunities for growth. Learn from failure, adapt your strategies, and keep pushing forward. 🧠

4️⃣ Confidence: Believe in yourself and your abilities. Trust in your training and preparation, and approach every challenge with self-assurance. 🥇

I’m here to help you unlock your inner champion mindset and reach your full potential in sports and exercise. Whether you’re facing setbacks or aiming for new heights, let’s work together to conquer challenges and achieve greatness. Ready to unleash your winning mentality?
DM me ‘START’ right now!! Only a few free spaces left 🏅✨
If you want a champions mindset you need to take the first step! #sport #sportpsych #sportpsychologycoach #psychologytips #championsmindset #growth #athletetips #growthmindset #sportpsychology #unleashyourpotential #mindsetmatters #unlockyourpotential #championmindset by @thesportpsykey

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3 years ago

#4 is a game-changer ⤵️

Embrace these 5 tips to kickstart your journey away from fearing failure and closer to high performance and success!

1️⃣ Redefine Failure: Instead of seeing failure as a dead-end, view it as a necessary part of the journey towards success. By reframing failure as a checkpoint, you can acknowledge it as a learning opportunity rather than a defeat.

2️⃣ Learn from Setbacks: Every setback offers valuable insights. Take the time to analyze your mistakes, adjust your approach, and continue moving forward. Each setback is a chance to grow and refine your skills, ultimately bringing you closer to achieving your goals.

3️⃣Cultivate Resilience: Building mental toughness is essential for overcoming obstacles. Recognize that failure is a natural part of the process and use it as motivation to bounce back stronger. Embrace challenges as opportunities to test and strengthen your resilience, ultimately empowering yourself to tackle even greater feats!

4️⃣ Visualisation Techniques: Vividly envision success. See yourself, engage all your senses as if you’re there. But, also see yourself overcoming challenges and bouncing back from failure. This will not only enhance performance but also minimise your fear of falling short I have a detailed post on how to visualise too!

5️⃣ Mindful Self-Compassion: Most importantly, be kind to yourself. Really understand that setbacks are a major part of everyone’s journey to success. Treat yourself with compassion not cruelty.

Remember, you have to embrace fear. When it feels scary to jump in, that’s precisely when you leap into greatness. Staying in your comfort zone will simply keep you in the same place. If you want to see moment I recommend putting yourself out there!
Dive into the challenges, conquer your doubts, and witness your journey transform… 🔥✨

Remember, it is not the absence of fear, but it is the mastery of it that creates champions 🏆

#fearoffailure #failure #embracefailure #entrepreneur #smallbusinessowner #thesportpsykey #sportpsychologycoach #mindsettips #mindsetmatters #performancecoach #mentalperformancecoach #stepstosuccess #motivationtips #coach #lifetips #reframeyourthoughts #sportpsych by @thesportpsykey

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3 years ago