Routine Activation | Building Confident Athletes

Meet Forrest Jackson, a former football, basketball, and track athlete. In college he continued his athletic journey as a track and field athlete for Minnesota State University in Moorhead MN. Currently he enjoys street freestyle bmx ridding, hiking and free climbing, he is also an active gym goer. Forrest has some truly inspiring insight to share on determining what type of athlete you want to be, how to handle transitioning from high school to college athletics, and how luck should be a mindset of the past.  ---------  If You have questions for Forrest, please send them to Routine.Activation@gmail.com

Meet Kayla Michel, a very active 13-year-old athlete from Colorado. She has experience in soccer, track and field, cross-country, gymnastics, and dance. Currently, she is a competitive dancer for Flatirons Dance Studio Where she takes ballet, tap, technique, acro, lyrical, and musical theater classes. Kayla is currently training for the Youth America Grand Prix (YAGP), one of the worlds largest international ballet competitions. Kayla has plenty to share about her experiences with failure, bullying, following your passions, and how to not care about what people think. Her message of “someone is always there for you” is one that needs to be heard by athletes everywhere!  --------- If You have questions for Kayla, please send them to Routine.Activation@gmail.com

Meet Anna Spencer - a former high school volleyball, track and weightlifting athlete. Currently crushing it in her local gym six days a week! She has also recently finished her personal training certification and is working on becoming both a nutrition coach and a certified yoga instructor. Anna has a truly inspiring story to share with athletes from all backgrounds. She has overcome injuries, self-harm, depression, unhealthy relationships with food, and significant weight gain and loss. Her outlook on life has grown into one of confidence, self-kindness, and an attitude of "It Can Be Done". In this special interview episode listen in as we discuss Anna's abilities to over come, the lessons she's learned (and would like to share with her younger self), and be inspired by how you to are capable of anything you put your mind to!  -----  If you have questions for Anna please send them to Routine.Activation@gmail.com

Happy Holiday's Routine Activation Athletes! Please enjoy this episode as my gift to you this holiday season. I've put together 25 affirmations to help you deal with stress, self-criticism, trusting your journey, being courageous, and anxiety. I also go into detail about how to create custom affirmations, so you can proclaim joy over any situation you face. 2:48 | Creating Your Own Affirmations - 7 things to keep in mind 6:27 | Stress & Overwhelm ∙ I have nothing to prove, for I am loved and I belong ∙ I am present and grateful, today I am where I need to be ∙ I walk in peace, not overwhelm, and I will always get done what needs to get done. I release the rest and live in a place of spaciousness ∙ I have everything I need to move forward, focused and free from overwhelm. I choose to be in control ∙ I live in a state of rejoicing, no matter my circumstances, and therefore I am allergic to negativity and stress - it hits me but bounces right off 7:21 | Kindness to Yourself ∙ I easily forgive myself when I mess up, and I love the feeling of getting to grow and learn something from my mistakes ∙ I love being curious, because I don't have all the answers and I enjoy learning ∙ I extend excessive kindness towards myself because I am not in a rush, I do not need to prove myself and I am worthy of being treated with respect ∙ I welcome feedback as inspiration and opportunity, because I am capable of growth and change ∙ I choose to walk empowered, as words of positivity fuel my path forward 8:12 | Your Journey & Growth ∙ I love doing the same things over and over because I know that patience in the process will get me results ∙ I am enough, and today I choose to rejoice in my successes ∙ I am present, I am growing, and I am grateful ∙ I will not grow weary of doing what is good, I will reap the reward if I overcome ∙ I have enduring faith in my journey, and will embrace the pace at which I travel. I choose to find joy in every day not just the end outcome 8:59 | Being Courageous ∙ I love being brave and putting myself out there ∙ I embrace the discomfort that not everyone will like me and I am okay with being fully myself all the time ∙ I am proud of myself for continually pushing my comfort zone, allowing me to grow and achieve new things ∙ I am capable of hard things, my growth is limitless ∙ I welcome new challenges and do not shy away from going after what I desire, because I am no longer attached to what people think of me 9:42 | Anxiety & Nerves ∙ I release all anxiety from my life because I am free from rushing, striving, hustling, and trying to take on too much. I am chill, composed and confident because I walk with purpose ∙ Everything is working and I am on my way, actively being present in the moment ∙ I have boundless energy that I can focus, because I am in control of my adrenaline ∙ I walk with excitement, determination, and confidence because I have everything I need in this moment to succeed ∙ I breathe in as thoughts flood over me, and breathe out as I let them pass right over me. I live in a space of renewed relaxation and I will not carry the weight of these thoughts ----- Because we're friends now....please drop in on IG or leave me a review on iTunes! IG @Routine.Activation Message me | Routine.Activation@gmail.com If you're curious about working one-on-one with me or providing a unique workshop for your team - head on over to my website to get the details - www.RoutineActivaction.com

In the hours leading up to your game, do you find yourself paralyzed with overthinking? When at practice, do you catch yourself dwelling on competitions weeks away? Whatever the circumstance, overthinking can create clouded judgement, hesitations, and poor performance. All to often athletes are told 'get out of your head' - but not told how to accomplish just that. In this episode I provide 4 strategies to do just that - eliminate overthinking. I'll discuss how, in different situations, these strategies can aid in clearing your thoughts so you can focus on performing at peak level. Bonus Strategy - 7:37 Simplify Things - 10:41 Take Action - 16:27 Set a Timer - 19:00 Think About What You're Thinking About: 22:35 ----- Because we're friends now....please drop in on IG or leave me a review on iTunes! IG @Routine.Activation Message me | Routine.Activation@gmail.com If you're curious about working one-on-one with me or providing a unique workshop for your team - head on over to my website to get the details - www.RoutineActivaction.com

When you walk through the door at practice, when you step onto the field for the big game - Do you trust what athlete is going to show up, or do you feel like it's a guessing game? Learning to trust who you are, building up your self-belief, takes time and effort. Once you've strengthened your relationship with yourself, you'll know 100% without a doubt which athlete will be showing up.  In this episode I break down what it means to trust yourself, and how you can build a relationship with yourself. I provide two different strategies you can start today, that will help you strengthen your self-belief and build your self-trust. After all, the number one thing standing in the way of your success - IS YOU. 

Showing up for yourself sounds easy enough - but besides physically being present at practice, what does it take to show up for yourself mentally each day? If you feel like you can't, or you don't, show up for your goals and yourself each day - do you understand why?  In this episode I help you uncover what is holding you back from showing up for yourself! Listen in to learn how you can strengthen your belief in yourself and set your path on obtaining your goals. Showing up for yourself is an important step in building your confidence because confident people believe in themselves. When you put energy into showing up for yourself everyday, you're choosing to believe in yourself.  ------- With this episode we are over half way through season one of Routine Activation. If there are things you're loving about the season so far, I'd love to hear about them! Please leave a show review, or drop in on Instagram to say hi.  If you want to learn more about my in person programs and workshop offerings, either for you as an individual or your whole team, then head on over to my brand new website!  RoutineActivation.com IG @Routine.Activation

Have you ever been in the position where you want to try something new, you aspire to be different, but you just can't seem to take that first step? You can't get out of your head and your goals aren't working out for you? Maybe your parents are really supportive or your friends are encouraging you, but at the end of the day you don't take action. You feel reservations and you hold yourself back because of uncertainty.  I want you to know, the reason you're not meeting your goals is because you're listening to your inner critic.  In this episode I'm going to help you talk back to that voice and identify the narrative that's keeping you from meeting your goals. Let me teach you how to silence that voice so that you can move forward and achieve all of the things that you aspire to do!  ----------------- In other big news....I've launched a website! Visit me at RoutineActivation.com to learn learn all about me, find the latest podcast episode,  learn about the programs I offer, book a workshop or one on one session with me, and even score some show merch! Also, on Instagram, I'm 11 days into my 30 day Uniquely You Challenge! Come join in on the fun and find something to do everyday that's unique to you, and that brings you joy! Find me @Routine_Activation - don't forget to tag me and use the hashtag #UniquelyMyself 

Imposter Syndrome is a complex topic. It's a combination of comparison, self-doubt, and your environment. If you've ever struggled with thoughts of doubt, feelings of not belonging, or non-inviting athletic environments, then you've probably experienced Imposter Syndrome. It can show up in many different ways and athletes usually suffer in silence, afraid to speak up and draw attention to themselves. I want to put an end to this, I want you to recognize Imposter Syndrome for what it truly is - a cycle of comparison to an environment you perceive, an environment that you can't picture yourself in.  In this episode I'll help you take a look at Imposter Syndrome from a new viewpoint, one of understanding what you can and can't control, and how both elements play a part in how you feel. We'll discuss glass ceilings, how being uniquely you is amazing, what your environment is subconsciously telling you, and how to prevent Imposter Syndrome.  1:45 Announcement on the "Uniquely You Challenge" 3:29 What is Imposter Syndrome 6:41 Imposter Syndrome in Athletics 11:57 A New Viewpoint on Imposter Syndrome 15:53 Preventing Imposter Syndrome 22:12 Wrap-Up Article: https://hbr.org/2021/02/stop-telling-women-they-have-imposter-syndrome ----------------------------- Follow along with the Uniquely You Challenge on Instagram @Routine_Activation Don't forget to subscribe and leave a review!

Do you ever get caught in a funk of not feeling "enough"...or maybe feeling like you're playing catch up to everyone else? Well what if I told you those feelings you are having are due to a negative cycle of comparison that you've trapped yourself in?! Comparison is all around us, and comparing our life to others is human nature...but that doesn't mean it has to be a negative experience! In this episode I coach you on both cycles of comparison - the negative and the positive - and you get to decide for yourself which you want to partake in! Both cycles are compromised of 4 phases: Data Collection, Mindset, Action or Inaction, and Results. Whether you're stuck with thoughts of feeling behind or getting results that aren't meeting your expectations, re-evaluating your relationship with comparison will help you regain focus and direction on what really matters - YOUR journey -  What is Comparison - 1:15 Negative Cycle - 6:04 Positive Cycle - 12:57 Because we're friends now...please drop in on Instagram or leave me a podcast review! IG @Routine_Activation Message Me | Routine.Activation@gmail.com **Website Coming Soon!!**

Are you trying to help your athletes by telling them what to do, and you're met with nothing but attitude? Maybe it's because they view you as overbearing. Coaches and parents can often act in an overbearing manner without even realizing or intending too. When you overpower someone you inadvertently take away their voice and decision making abilities.  This episode will explore the idea of being an overbearing person, and how you can avoid this behavior when working with your athletes. I'll talk about how a little explanation can go a long way, and how helping your athlete become an action taker is providing them with all the self support they need. I also provide some great conversation starters for you to use with your athlete's, to get that ball rolling and make confidence easier to talk about. I've listed these conversation starters below!  This is the last episode for my 3 part series aimed at helping parents and coaches. If you've enjoyed what you've learned I encourage you to tag along for the remainder of season one! 1:24 - Big News! 2:45 - What Being Overbearing Looks Like 6:33 - How to Avoid Being Overbearing 9:17 - Becoming an Action Taker 14:05 - Starting Conversations about Confidence  Confidence Conversation Starters:  ~ What do you think confidence means? ~ Who is the most confident person you know, describe them, what do you like about them? ~ How would your life look different if you had more confidence - is there something you want to do? ~ In what area of your life do you want to have a strong voice or not second guess yourself? ~ Have you ever avoided speaking up because you're worried about what people would say about you? ---------------------------------------- Because we're friends now....please drop in on Instagram or leave me a podcast review on iTunes! IG @Routine_Activation Email: Routine.Activation@gmail.com

Does your athlete suffer from low self-esteem, low confidence in their abilities, or simply feeling inadequate? They may need some help and encouragement in identifying their self-worth. Your athletes confidence is being undermined everyday, but not how you might expect...it's by their own negative internal dialogue. Also known as self-doubt. Self-doubt in athletes is a constant reoccurring mental battle that they face every day. These negative thoughts can creep in for the most experienced and gifted athletes, or those just starting out and new to a sport. By helping your athletes fact check their negative thoughts, you can help them learn to crush their self-doubt.  In this episode I'll discuss: ~ How leading by example can help your athletes feel comfortable talking about their doubts ~ How to cultivate strong thoughts to quiet a negative dialogue ~ How comparison is robbing your athlete of their full potential ~ How to remove some comparison out of your athlete's life Episode 10: 0:27 | Intro to Today's Coaching 2:08 | Let's Talk About Self-Doubt and Leading by Example 4:30 | How to Handle Thoughts of Doubt 9:07 | How Comparison Drives Self-Doubt 12:18 | My Recommendation on How to Remove Some Comparison 18:03 | Review, Subscribe, and Don't Miss Episode 11 ------------------------------- Because we're friends now....please drop in on IG or leave me a review on iTunes! IG @Routine_Activation Message me | Routine.Activation@gmail.com

Does your son or daughters struggle with performance anxiety? Do the athletes you coach excel at practice, and then cave to anxiety attacks at the game? Are your younger siblings or teammates struggling with performance anxiety and you don't know how to help? If you resonate with these statements, then I'd love to help you out! This is the first episode in a three part series geared towards helping parents and coaches of athletes. In this episode I discuss how you can use empathy to prevent anxiety attacks before they happen, and what 3 step process you can do with your athletes when they are having an anxiety attack. ----------- 1:22 Introduction to Routine Activation 3:11 Today's Coaching 4:10 What are anxiety attacks? How are they caused? 5:15 Preventing anxiety attacks 7:36 Using empathy to mindset correct 13:04 Pro Status mind game 15:42 Helping your athlete during an anxiety attack 28:33 Call to action ----------- To build a state of confidence I coach athletes to focus on six different mindset areas: Strong thoughts - because our thoughts drive our emotions which drive our actions. Action taker - because you don't have to be great to start, but you have to start to be great Uniquely you - because success comes from liking yourself, liking what you do, and liking how you do it Clear focus - Because being focused in life is not only knowing what you want, but also how and why Self Trust - because there is no one else on this earth that is better suited to determine your dreams and make them happen Journey Mentality - Because as Winston Churchill said: success is not final; failure is not fatal: it is the courage to continue that counts These are the core mindsets that all my coaching stems from, and I couldn't be happier making the unthinkable happen for athletes! ----------- Because we're friends now....please drop in on IG or leave me a review on iTunes! Website: RoutineActivation.Wordpress.com IG @Routine_Activation

If you're dealing with performance anxiety, I want you to know you're not alone, and I want you to have the ability to take back control of your mindset. In this episode I'm going to coach you on how to do an effective brain dump, provide pre performance affirmations (you can find them down below!), and coach you through a breathing exercise that you can use whenever your performance anxiety strikes. All of my coaching comes from personal experience. I do struggle with anxiety attacks, and having the ability to coach myself through an attack is what has provided me the most freedom and confidence. You deserve to be the best, most confident, badass athlete you can be, and that starts by taking back control of your mindset. -------------- I have nothing to prove, I walk with confidence, and I am here to succeed. I am at peace with the unknown because I trust in myself and I have confidence in my abilities I am present and grateful for my strength to overcome I live in a state of joy, and I can't wait to see what I accomplish next I am energized by this opportunity to shine -------------- Because we're friends now....please drop in on IG or leave me a review on iTunes! Website: RoutineActivation.Wordpress.com IG @Routine_Activation

Whether you're giving or receiving feedback as an athlete, understanding how to harness the power and opportunity it provides is so important to growing and excelling to that next level. We need to address our mindset of fear when it comes to getting feedback. This means confronting the idea that others don't see you, the way you see yourself. Getting feedback can make you feel exposed and take you out of your comfort zone. There is a natural resistance to feedback, not wanting to get tough feedback because then you have to change, adjust, and adapt. I want to challenge your mindset around feedback by proclaiming, Feedback can bring joy! The possibility of becoming someone different, changing into something new, or evolving something preexisting, is a great opportunity! This episode will cover how to handle receiving feedback, confidently advocating for yourself, and how to give feedback to teammates and friends. Joe Hirsch's TED Talk on this subject: Ted Talk "The Joy of Getting Feedback" Joe Hirsch https://youtu.be/h4zNEl7XgXI ----------------------------------- Because we're friends now....please drop in on IG or leave me a review on iTunes! IG @Routine_Activation Email: Routine.Activation@gmail.com