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Accept there are competitors better than you and you aren’t always going to win. You can train hard physically and mentally and you still may not win.

Traditional flow is the ability to freely move through a performance with little to no thought - fully immersed, focused, and enjoying their performance.

Learn to see the difference in what you control and what you don’t. Separate what is out of your control. Focus on what you control to do your best.

Off days show up in a physical form but it is really stemming from something mental – lack of focus, wrong focus, being in their head, negative chatter.

Beating yourself up can literally beat you out of a win. When you make a mistake or lose a point or don’t win, learn from it and move on.

Pain can be perceived as your friend or your foe. Define your pain, acknowledge it, and figure out the next best step to use it to your advantage.

Coaching teams and coaching individual athletes can seem different but it many contexts, it is very similar - be heard, feel cared about, and belong.

Intensity is an individual thing. It’s about what works for the athlete and depends on their optimal zone of functioning – where do they perform their best?

Design your competition strategy to include the physical and the mental aspects for your particular "game" day. The combo allows the magic to happen.

Motivation can be tough sometimes, but so can luck. When you use ‘luck’ as your barometer, then winning and losing doesn’t have anything to do with how much training you’ve done or how you’ve [...]