A Chat with our Ambassadors

It is a common phrase – it’s all about mindset. 

And when it comes to starting a fitness journey, starting practicing a sport or just making better choices, this phrase couldn’t be more fitting. 

So we will dive into the mindset of an athlete, where we’ll explore how your thinking can make a big difference in how well you perform in sports. In this blog, we’ll talk about the mental side of being an athlete – how your mindset can affect your success on the field or wherever you play.

Whether you’re a pro athlete or just getting started, we’ll share tips and stories to help you boost your mental game. From overcoming self-doubt to developing a winning attitude, we’ll cover the mental skills that can take your performance to the next level.

So, if you’re ready to not only improve your physical abilities but also sharpen your mind for success, you’re in the right place. Let’s kick off this journey to optimal athletic performance together! We’ll chat with 3x Commonwealth Games gold medallist Laetisha Scanlan and Taekwondo champion Saffron Tambyrajah, two of our incredible health ambassadors! Let’s dive in!

 

. How do you mentally prepare for a competition or game?

Laetisha – My mental preparation works hand in hand with my physical prep. If I feel strong, fit, and healthy in my physical realm this then transfers positively to my overall mindset. I like to meditate when I am feeling stressed or overwhelmed and use breathing exercises as a way to relax before a major competition. 

Saffron – I work closely with a performance psychologist and we have developed a set of strategies that I hone in on in the lead up to a competition or fight.

Training with purpose: every drill or exercise I do at training is meaningful in some way. By understanding why I do these particular exercises and relating them back to fight scenarios, it gives me more confidence that my hard work will translate into my fights.

 I also do a lot of visualisation – Knowing that I’ve mentally rehearsed many different scenarios I may encounter on the mats allows me to approach each fight with the assurance that I can respond effectively, no matter what’s thrown at me.,

 And generally, just positive self-talk and reassurance – sometimes in the lead up to a fight I have moments of doubt or feelings of being ‘unprepared’ but I sit down and remind myself that i’ve done all of the hard work, and that all I need to do is stay focussed while im fighting and the rest will follow. Maintaining a positive inner dialogue is essential.

 

. Can you share a specific experience where your mindset played a crucial role in your performance?

Laetisha – In a sport like Clay Target Shooting where it can be so mentally demanding it’s really important not to get ahead of yourself. In finals it’s easy to shift your mindset into a results based way of thinking, which only negatively impacts your ability to perform. I have spent lots of time working with my team to 100% stay focussed on being in the present moment (one shot at a time) this is achieved by focussing on pre shot routines. By controlling the controllable this gives me stability and familiarity, I then can let the result figure itself out.  

Saffron – Last year I fought at a grand prix event in China where only the top 32 athletes in the world were invited to compete, so every fight was hard!

I felt so extremely good during my warm up and the lead up into the comp, both physically and mentally.

All I was focussing on was the outcome, because I wanted to win so badly!

About 20 minutes before my fight, I was waiting in the martialling area on my own and I just started to spiral, doubting myself and doubting my abilities. I became so nervous so quickly. The pressure got to me and I really struggled to pull myself out of my negative thoughts.  

And when I got out into the ring… it was a disaster. I was a deer stuck in the headlights, missing cues and fatiguing so rapidly due to the nerves.

physically I was in fantastic shape, but my mindset lost it for me at this comp.

I always reflect back on this competition as a reminder of how important your mental state/mind set is in the minutes leading up to competition.

 

.What techniques or strategies do you use to overcome self-doubt or mental hurdles during training or competition?

Laetisha – Elite sport consists of many highs and lows. I’ve competed for the last 17 years and as I’ve matured so has my approach and coping mechanisms to self-doubt. When I was a younger athlete, I would often attribute my self-worth to my performance. It’s important to realise how unhealthy this can be for your overall well being, especially if things aren’t going your way in the sporting arena. I now realize winning or losing doesn’t define who I am as a person, I am not a failure if I lose a comp, I am simply human. Gratitude has played a big role in my life, it’s allowed me to appreciate the opportunities I get as an athlete as well as no longer sweating the small stuff. 

Saffron – Concentrating on the present moment or task at hand, instead of worrying about the future or past mistakes.

As soon as I stop, take a deep breath and focus on what i’m doing in that exact moment, whether that is kicking at training or a tactic in competition, it distracts me from my negative thoughts and self-doubt.

If I’m having these moments of self doubt I also try to sit down (after training) and reflect on why I am actually feeling this way – is it because I truly believe that I’m not good at my sport? Or are there other factors causing me to feel this way?

Once I’ve done this I remind myself of all of the exceptional things I’ve achieved this year, a bit of a hype up moment.

 

. How do you stay focused and maintain a positive mindset in the face of setbacks or challenges?

Laetisha –  I see setbacks and challenges as a way to grow and develop as an individual, that’s not to say setbacks and challenges don’t hurt at the time but they can be a great tool of measurement for future success. I can 100% say I have learnt more from my failed competitions than I have from my wins. This sport has made me very resilient and for that I am so thankful. 

Saffron – I remind myself of why I do taekwondo – I do it because I love it and genuinely believe that I will achieve something so great.

When I’m faced with challenges and setbacks – I think the most important thing to do is accept the circumstances/ the cards that you have been dealt. If you can’t change the situation, change the way you view it.

I set more goals, it always feels great when you achieve something that you have been working towards, no matter how big or small the goal. I find that this keeps me motivated and in check when there are setbacks.

 

. How do you handle pressure and performance expectations, both from yourself and others?

Laetisha – My coach has always said to me “pressure is a privilege” and I couldn’t agree more. There is something so exciting about the nerves, butterflies and the adrenalin on major competition days. I use these feelings to keep me alert, motivated and focussed on my task. 

Saffron – You can’t escape the pressure in high performance sport, especially in the lead up to the games. You’re always going to feel like you need to perform exceptionally.

You have to learn to embrace the feeling of pressure, and try to use it as an advantage. I try to view pressure as a challenge rather than a treat – reframing the situation helps to shift my perspective, with the hopes of motivating me to perform my best.  It is so much easier said than done and I definitely still struggle with this.

 

. Can you recall a moment where a shift in your mindset positively impacted the outcome of a competition?

Laetisha – When I won the Commonwealth Games in Glasgow 2014, I remember shooting a terrible qualification, so bad that I packed up my equipment and thought I was out of the final. By some miracle, I ended up in a sudden death shoot off (miss and out) for the last spot in the final. I remember how quickly my mindset went from negative and disappointed to immediately changing to determined and positive. For me, I had been given a second chance. Once I won that shoot off for the last spot in the final, I knew I was going to be fine. I went from thinking I was down and out to having this opportunity to medal, for me I had nothing to lose and everything to gain!  

Saffron – Polish open in 2023 – I decided to fight up a weight division, which was filled with lots of fighters ranked in the top 10. I went into the fights with 0 expectations, and put 0 pressure on myself and I actually ended up winning the whole competition (gold medal). I won my first 2 fights, and they were against good people, however my third fight was against Olympic rank #10.

As soon as I realised who I had to fight I started to spiral a little bit and started to have thoughts like “it doesn’t matter if I lose” and “i’d be really lucky to beat someone like her” which is rubbish – it’s almost like I was willing to accept defeat before I had even fought.

In this moment I sat myself down and reminded myself of how well I had been fighting all day, and reminded myself that I had a job to do (win) so let’s just get in there without all of the other bullshit, fight to win and move on to the next and that’s exactly what I did!

 

. Are there specific rituals or routines you follow to get into the right mindset before a game or event?

Laetisha – I have specific training blocks that work around my competition schedule, having a plan is key for me and performing well and consistently. The only rituals I really have are that I will generally eat pasta the night before an event and that I listen to the same playlist before I go out for my rounds to shoot.  

Saffron – I have a specific warm up that I do prior to my fight with my coach – and I follow the exact same sequence every single time. When I walk onto the mats I stamp my feet/grind my feet into the ground – helps me stay present in the moment. And the lucky underwear (of course).

 

Final Thoughts

Remember that your mental game is a powerful ally on your journey to success. Whether you’re aiming for personal bests, championships, or simply the joy of playing your favorite sport, cultivating a resilient and focused mindset can make all the difference.

Keep in mind that building a strong mental foundation is an ongoing process. It’s about consistency, learning from experiences, and embracing the lessons that you’ll learn. Your mindset isn’t just a tool for overcoming challenges – it’s a key ingredient in celebrating the victories and staying resilient in the face of adversity.

We hope the insights and strategies shared in this blog inspire you to explore and enhance your own mental toolkit. Your mindset is a unique and powerful asset; harness it wisely, and watch as it propels you toward new heights in your athletic endeavors. So, go out there, embrace the challenges, celebrate the victories, and, above all, enjoy the incredible journey that is your athletic pursuit. Here’s to a mindset that propels you to greatness!