Hey everyone!
As you can see, I've changed up the design a little bit for the welcoming of spring! Never fear though, it's still the same blog done by the same people (I could tell you were concerned). If you like my blog so far, make sure to let your friends know about it! The more readers the merrier :).
Thanks for coping with my craziness
~ Joanna
Words of wisdom so you can keep flipping!
Thursday, March 20, 2014
Mind Locked
"Gymnastics is the hardest, scariest, toughest, most painful, challenging and demanding sport...Gymnastics is a lot about pushing through. Pushing through the small issues. The small pains, the small frustrations, the small problems. You push through your boredom to do just one more skill. Most of all, you work hard to push through the fears. We've all been there, and if you haven't you will be. Standing on the runway, the block, the floor, or the beam. You're going over and over in your head, adrenaline coursing through you. You want to go, you want to make your coach, your teammates, your parents, and yourself proud. Something is stopping you though. Just when you were so close - nothing. Your mind is locked. Even with something as simple as letting go of the bar, you can't do it. Not even your strongest will seems to make a change. My coaches have always said that you have to want it more than you are afraid of it. This is a big thing to get over though. Many people get mad at themselves because they are so close yet seem to be so far. Words like "just shut up and go" and "I'm so bad" cross their minds.
Don't let the frustration get to you. Don't let your fears win. This is where the mental toughness part of this sport comes in. Gymnasts all over the world are working hard to block "bad" words and thoughts from their minds. To be completely clear. Just remember, everybody has these. Many gymnasts say that mental blocks are one of the worst parts of gymnastics, and along with that, many have gotten through them. There are a few simple actions that will greatly help you on your journey to the key to your mental success.
#1 Talk to your coach
I know that it may be hard because you feel like your the only one, but in all reality almost every gymnast has a mental block at some point in time. Your coach has most likely seen this many other times with many other girls. If you explain to her that you're trying your very hardest, I'm sure she'll understand and be able to help with figuring out a game plan to help you get comfortable with the skill.
#2 Step back
What are you talking about?! Are you crazy?! You expect me to step down? I can't! There's no time for backtracking!
Whoa whoa, hear me out. Finding a progression of a mentally hard skill that you can do really helps. For example, if you are too scared to do it alone, ask a coach to spot you until it feels like second nature. Or say you are afraid to do a cast to handstand on the high bar- start with the low bar or the pit bar first. That way you can get your body and mind comfortable with the skill before moving on. Even if it feels like the end of the world to have to take a step back, doing so will help you way more than freezing up every time you try and do the harder skill.
#3 Break it down
This one happens to be the hardest for me. The idea is that you focus on only one thing during the skill, making the overall goal the complete clearing of your mind, that way there is no room for second guessing and/or "bad" or "angry" thoughts. For example, if you are doing a release move like a flyaway, you could just focus on pointing your toes in your tap. Instead of being afraid of doing a "scary" flyaway, you are just doing another beautiful tap swing. The catch is that you can not once think of how you are afraid of the up coming skill otherwise this method may not work.
#4 Mentally Choreograph
Like the last tip, the idea behind this is to focus on doing the easy, simple things perfectly in order to clear your mind of those scary thoughts. Mental choreography is usually three kinds of words connected to your skill. These kinds include technical statements which include corrections such as "block" and "tight legs", Energy statements which bring energy levels up with words like "push!" and "go!", and self-esteem statements which give confidence through phrases like "I can do this" and "I'm ready". Teaching yourself to combine these types of statements for your skill helps greatly with better disciplined thinking.
#5 Visualize your skill
Did you know that just closing your eyes and pretending to do the skill you are so afraid of is just as good as actually doing it? I know, I still can't quite understand either. With this, the more detail you can imagine, the better. If your heart starts racing when you visualize, or if you see yourself failing, keep at it and begin to spend the most time on the parts of the skill that scare you the most.
#6 Watch a video
If you have videos of yourself doing the skill that scares you, I'd advise you watch it. This helps with convincing your brain that you can actually do it, so showing that you can over and over again may help. Remember though that this tip doesn't always help everyone.
#7 KEEP AT IT
Giving up is the #1 way to guarantee your failure with the skill. Hiding from situations that you have to do it in or giving up on yourself ever being able to do it is the WORST POSSIBLE THING YOU COULD DO. Just stay patient with yourself. You can and will get the skill, it's mostly just a matter of learning how your mind works so you can get it back on track. If you try a bunch of different methods whole hearted, you will get there. Whatever you do DON'T GIVE UP!
...But it is also the most amazing, beautiful, incredible and wonderful sport and I love it!"
Think on my strong internet gymnasts!
~ Joanna
p.s. for more information on mental toughness go to http://gymnastics.about.com/od/trainingadvice/f/mentalblock.htm and http://khenni.wordpress.com/2009/02/12/mental-choreography-a-definition/
Saturday, March 1, 2014
Sweet Dreams
*yawn*
Good morning gymnasts of the vast and wide Internet!
Today I'm going to be discussing something VERY important.... SLEEP.
Did you know that most people are asleep for one third of their life? Along with that, the record for the longest period without sleep is 18 days, 21 hours, 40 minutes? The record holder reported hallucinations, paranoia, blurred vision, and memory lapses. Pretty weird. You see, we are just beginning to go into the depths of learning that sleep is a very key part of our existence. We've only been studying it for the past 20 years or so. One thing we know for sure is that we need to sleep. No options. Sleep deprivation is a serious health issue, and if you get deprived enough, a fatal one.
So what does sleep do for you? Well first of all, it gets rid of that horrible drowsy/depressed feeling that you get when you are tired, but it does have other key parts too. There are many theories for why we sleep, all being backed up by great amounts of research, but we as humans are not yet fully sure the main reason why we sleep.
Some of the theories that scientists have made so far are:
The Inactivity Theory: One of the earliest theories of sleep suggests that inactivity at night is an adaptation that served an advantage by keeping us out of harm’s way at times when we would be particularly vulnerable. Animals that were able to stay still and quiet during these periods of vulnerability had an advantage over other animals that remained active.
The Energy Conservation Theory: The energy conservation theory suggests that sleep is used because you can reduce your energy demand during part of the day or night, especially at times when it is harder to obtain food.
The Restorative Theories: Another explanation for why we sleep is that sleep provides an opportunity for the body to repair and rejuvenate itself. Studies have shown that animals deprived entirely of sleep lose all immune function and die in just a matter of weeks. This is also supported by findings that functions in the body like muscle growth, tissue repair, protein synthesis, and growth hormone release occur mostly, or in some cases only, during sleep.
The Brain Plasticity Theory: One of the most recent ideas for why we sleep is based on findings that sleep is works directly with changes in the structure and organization of your brain. This is called brain plasticity. Though not fully understood, we can conclude that its connection to sleep is critical. Though most of the connections were found for infants, links for adults were seen too. These were found in the effect that sleep has on people's ability to learn and preform many different tasks.
Though none of these theories were totally proven, it's still evident that sleep has a pretty big impact on a large part of our lives.
So, how much sleep do you need?
A while ago I went to the Pacific Science Center in Seattle and they had a quiz to tell you how much sleep you needed based on factors like age and lifestyle. I couldn't quite remember what it was, and I haven't found anything like it online, so here's a chart of how much sleep you might need:
Though this chart suggests 7-9 hours for adults, most Olympians sleep for at least 10 hours per night. This means that if you were to get up for school at 7am, you would have to go to bed at 8:30pm. I know with my gym schedule, that's when I usually get home. This may be a large factor in the fact that most adults don't even get near the 7 hour minimum for sleep.
Did you know that there are also calculations allowing you to get up at the perfect time in your sleep cycle in order to be less drowsy? I went onto http://sleepyti.me/ and found out that if you need to wake up at 6:45am (like me), it would be optimal to go to bed at 9:45 PM or 11:15 PM? This is of course, not bringing in the 10 hours of total sleep factor.
So, what is your sleep schedule going to be like tonight?
Snore on my exhausted Internet gymnasts.
~Joanna
p.s. I got my facts on sleep from http://www.abc.net.au/science/sleep/facts.htm, http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep, http://www.webmd.com/sleep-disorders/features/sleep-like-an-olympian?page=3, and http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need
Make sure to check out http://sleepyti.me/ too!
Good morning gymnasts of the vast and wide Internet!
Today I'm going to be discussing something VERY important.... SLEEP.
Did you know that most people are asleep for one third of their life? Along with that, the record for the longest period without sleep is 18 days, 21 hours, 40 minutes? The record holder reported hallucinations, paranoia, blurred vision, and memory lapses. Pretty weird. You see, we are just beginning to go into the depths of learning that sleep is a very key part of our existence. We've only been studying it for the past 20 years or so. One thing we know for sure is that we need to sleep. No options. Sleep deprivation is a serious health issue, and if you get deprived enough, a fatal one.
So what does sleep do for you? Well first of all, it gets rid of that horrible drowsy/depressed feeling that you get when you are tired, but it does have other key parts too. There are many theories for why we sleep, all being backed up by great amounts of research, but we as humans are not yet fully sure the main reason why we sleep.
Some of the theories that scientists have made so far are:
The Inactivity Theory: One of the earliest theories of sleep suggests that inactivity at night is an adaptation that served an advantage by keeping us out of harm’s way at times when we would be particularly vulnerable. Animals that were able to stay still and quiet during these periods of vulnerability had an advantage over other animals that remained active.
The Energy Conservation Theory: The energy conservation theory suggests that sleep is used because you can reduce your energy demand during part of the day or night, especially at times when it is harder to obtain food.
The Restorative Theories: Another explanation for why we sleep is that sleep provides an opportunity for the body to repair and rejuvenate itself. Studies have shown that animals deprived entirely of sleep lose all immune function and die in just a matter of weeks. This is also supported by findings that functions in the body like muscle growth, tissue repair, protein synthesis, and growth hormone release occur mostly, or in some cases only, during sleep.
The Brain Plasticity Theory: One of the most recent ideas for why we sleep is based on findings that sleep is works directly with changes in the structure and organization of your brain. This is called brain plasticity. Though not fully understood, we can conclude that its connection to sleep is critical. Though most of the connections were found for infants, links for adults were seen too. These were found in the effect that sleep has on people's ability to learn and preform many different tasks.
Though none of these theories were totally proven, it's still evident that sleep has a pretty big impact on a large part of our lives.
So, how much sleep do you need?
A while ago I went to the Pacific Science Center in Seattle and they had a quiz to tell you how much sleep you needed based on factors like age and lifestyle. I couldn't quite remember what it was, and I haven't found anything like it online, so here's a chart of how much sleep you might need:
 |
| These times vary among people and may change based on different factors |
Did you know that there are also calculations allowing you to get up at the perfect time in your sleep cycle in order to be less drowsy? I went onto http://sleepyti.me/ and found out that if you need to wake up at 6:45am (like me), it would be optimal to go to bed at 9:45 PM or 11:15 PM? This is of course, not bringing in the 10 hours of total sleep factor.
So, what is your sleep schedule going to be like tonight?
Snore on my exhausted Internet gymnasts.
~Joanna
p.s. I got my facts on sleep from http://www.abc.net.au/science/sleep/facts.htm, http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep, http://www.webmd.com/sleep-disorders/features/sleep-like-an-olympian?page=3, and http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need
Make sure to check out http://sleepyti.me/ too!
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