coachb_performforlife
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14/02/2024
Cheers to my main loves happy valentine’s day 🫶🏽❤️
17/01/2024
Hi everyone! Calling all parents whose children have asthma can you read this flyer and contact my family friend April to help her with her focus group. 415-254-4381
[email protected]
Thank you!
29/12/2023
It’s been a 3 year journey of learning. I have officially passed my Certified Mental Performance Coach exam today. I could not have done with the support of my wife . Big news coming ahead in the next 30 days stay tuned 🥳
20/07/2023
Double Masters Accomplished 👨🏽🎓
It’s been a couple of months, and I wanted to take a moment to share that I have successfully earned not one, but TWO Master's Degrees from the Holy Names University!
Throughout this challenging journey, I had unwavering support from and my kiddos, who stood by me every step of the way. Their encouragement and belief in my dreams gave me the strength to persevere. 💖
As a graduate assistant in sports performance, I embraced a path that ignited my passion for coaching. The experiences and knowledge I gained during this time have been invaluable in shaping where I stand today. 🏋🏾♀️
A special shout-out to my colleagues who became more than just classmates; (you know who you are) they became friends and allies on this educational journey. Together, we navigated the challenges and celebrated the triumphs. 🤝💙
Balancing academics, family, and business responsibilities was no easy feat. Countless early 5 AM wake-ups to complete homework and attend classes until 10 PM on weekdays became the norm. I had too many 80-hour weeks, but every ounce of dedication was worth it. ⏰💪
Additionally, the hundreds of hours of placements I invested in obtaining my degree in sports psychology provided real-world experiences that shaped my expertise and made me ready to make a difference in the field. 🌟🎓
Not stopping there, my determination and motivation drove me to pursue an MBA, which laid the foundation for an endeavor close to my heart. Moreover, I got inspired to extend the brand to worksite developments. This is just the beginning of my journey to create a more positive impact in the fitness and golf space. 💼💡
As I move forward with my acquired knowledge and passion, I am excited about the opportunities that lie ahead. I am grateful for every part of this incredible journey and for the people who were part of it. If you have a passion and a purpose and connect it all, wonderful things happen. Thank you all for your unwavering support! 🙏🏽❤️
20/03/2023
Happy birthday to my lifeline, lover, and baby mama. 😘
08/03/2023
Congrats to these self proclaimed dogs on the ⛳️ course.
20/11/2022
I wanted to take a moment and congratulate LPGA golfer and one of the hard-working athletes I’ve been training at Perform for Golf, Lydia Ko, for her amazing accomplishments in 2022! For the past several months, we’ve been training hard and smart. We’ve been working on her strength, power, and athletic enhancement, which has improved on all fronts.
She’s been a pleasure to work with, she demonstrates equanimity has mental calmness, composure, and evenness of temper.
I’m so incredibly proud of her and all she’s achieved. All that hard work and long hours and the gym has paid off - way to go Lydia!
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27/09/2022
The Strength Phase is usually the next phase in the Mesocycle. The primary objective is to increase force production by increasing maximal strength. The training volume should be reduced, but the intensity should increase.
From a sports performance perspective, we suggest:
* 6-8 Repetitions
* 3-4 Sets
* 2 minutes of Rest between sets
* Medium intensity
22/09/2022
From a swing standpoint, in order to get more distance on your swing, you must create club speed.
There are two ways to increase club speed based on angular impulse:
1. Increase the Torque applied to the grip of the club
2. Increase the amount of time the torque is applied
From a sports performance standpoint here are two things you need to do:
* Lift as heavy as possible
* Lift as fast as possible
What this does is create neural adaptations which include:
1. Increased number of motor unit recruitment.
2. The ability to recruit larger motor units sooner and more efficiently (larger = fast twitch).
3. Increased frequency of neural impulses sent to motor neurons (rate coding).
21/09/2022
The Preparatory Phase is typically the initial phase in the Mesocycle. The primary objective is to prepare the body for the more strenuous phases that follow.
During this phase, it is important to focus on:
-Improving mobility
-Building a foundation of strength and stability
-Developing a cardiovascular base.
The volume and intensity are usually:
* 12-15 Repetitions
* 2-3 Sets
* 1 minute of Rest between sets
* Low intensity
15/09/2022
Because of the Potentiation Effect, there are two ways of training, which are complex & contrast training.
Complex Training involves performing sets of weight-training exercises before sets of plyometric exercises.
Example: Three sets of front squats, before three sets of jump squats.
Contrast Training involves alternating sets of weights then plyometric exercises.
Example: One set of front squats immediately followed by one set of jump squats, repeated three times.
* Research suggest contrast methods may be more effective at eliciting potentiation in those with little experience of power combination training or lower strength levels. All research shows better gains in both methods when starting with a larger base of strength in the athlete.
14/09/2022
From a swing standpoint, in order to get more distance on your swing, you must create club speed.
There are two ways to increase club speed based on angular impulse:
1. Increase the Torque applied to the grip of the club
2. Increase the amount of time the torque is applied
From a sports performance standpoint here are two things you need to do.
* Lift as heavy as possible
* Lift as fast as possible
What this does is create neural adaptations which include:
1. Increased number of motor unit recruitment.
2. The ability to recruit larger motor units sooner and more efficiently (larger = fast twitch).
3. Increased frequency of neural impulses sent to motor neurons (rate coding).
03/09/2022
🤭
28/08/2022
Azrielle is 2 fresh!! Happy birthday Riri. Bday girl had a blast on her farmer’s market theme bday party!
20/08/2022
🤭🐣
06/08/2022
With my new cheez-It🧀
Todays marks 10 years since I first met . This is the earliest video on my phone I can find from our first vacation together. We still laugh just as much and have adventures together every weekend. The only difference is + 3 babies 😳. I love you more today than I did 10,9,8,7,6,5,4,3,2,1 years ago 💕
17/07/2022
Fambam scream’s for ice cream!
15/07/2022
Revitalizing 🏌🏾
02/07/2022
We looked cute with the Cheetahs
What is a mental performance coach and how can they help you? 💭
A mental performance coach can help you perform better at the things that are important to you. Just like a therapist helps you with your mental health, we can offer help and strategies to apply for your mental performance.
For example, we can work with you on how to build and stick to routines. Such as pre and post shot routines on the golf course to help you gain focus and control and to relax your mind and body. Maybe for you it could be routines when you first wake up or after you get home from work that help you relax and destress. We can also help with other things like confidence building, goal setting, motivation, managing performance anxiety and so much more!
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24/06/2022
Looking to improve your golf performance? Schedule a tpi and kinematic sequence analysis with us! We'll test your club speed and sequencing on our state-of-the-art simulator and a strength coach will take you through a TPI Level One assessment and a power assessment.
We’ll help you understand your body-swing connection and identify major areas for improvement whether it is mobility, stability, strength, or power. Visit the link in our bio to schedule a consultation.
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Today we're talking about having a growth mindset. An example I have for you is about learning styles. I am a very visual and hands on learner. Auditory learning is more difficult for me, but it doesn't mean I should avoid auditory learning completely.
It's good to embrace that challenge and put myself in situations that can help me learn new skills for auditory learning. In short, just because you have strengths in certain areas doesn't mean you should avoid the areas that are more challenging for you. Embracing a growth mindset looks like trying new things because you see it as a way to get better, rather than just thinking I'm not good at this so I'm going to avoid it. You can apply this to lots of situations in your work, relationships, and performance! I hope that helps and I’ll see you next week!
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16/06/2022
🤔Curious how to maintain focus on the golf course? Make Sure That You Spend Time Off The Course With Deliberate Practice
🏌️In other words, practice with intent. Focus on what you want to accomplish, and don’t just go out on the range and hit 100 balls.
🏌️It is better to hit 35 balls with focus and intent rather than just practice for the sake of practicing.
🏌️It is crucial to focus on the shot you are taking. Trying to hurry through your shots can lead to mistakes and poor play.
🏌️Golf is a game that requires patience, so take your time and make sure you're doing everything correctly. This will help improve your game and ensure you're hitting accurate shots.
Want to learn more? Paste this link into your browser:
https://www.performforlifesf.com/our-blog/how-to-maintain-focus-on-the-golf-course
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Happy Mindset Monday! Today we're talking about overcoming mental blocks/plateaus in performance.
The first tip I have for you is to plan and goal set. Sometimes we'll hit plateaus because we're not creating goals and making plans to meet those goals. For any performance or exercise goal, whether that's losing weight, gaining muscle, etc. you need a program to meet the demands of your training. For example, if you don't change your routine up every once in a while, your body will adapt and your performance can plateau.
Secondly, boost your confidence. Often times we can lose confidence when we hit these blocks or plateaus. To build it back up, revisit past times when you were performing really well. Ask yourself what were you doing? Maybe you were sleeping better, eating better or getting more recovery and that contributed to your success. Then, you can start to make necessary changes to your current routine.
Want some help overcoming mental blocks or performance plateaus? Did you know I offer mindset training at Perform for Life? Sign up for a free consultation using the linktree in bio!
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09/06/2022
There's two main components that make golfers mentally tough. Today, we'll dive into the first component: having Intrinsic motivation as your primary source of drive.
- the first step to build your intrinsic motivation, is to have autonomy or choice in the matter.
- for example, if you are playing golf and trying to get better, you need to be able to make choices on the course - like which club to use or what shot to play.
- the same is true in life - if you don't have a sense of autonomy or control over your life, it's hard to be motivated from within.
- to develop the proper drive that fuels mental toughness, the motivation you have to play the game of golf must come from within yourself. Or in other words, the pursuit of excellence in golf is personally rewarding to you.
- but there’s more to it! Want to learn more? Paste this link into your browser and follow for more tips: https://www.performforlifesf.com/our-blog/golf-mental-game-strategy
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Happy Mindset Monday! Today’s topic is on processing the pandemic. Although, we are not entirely sure when this will be over, it has been over 2 years now and a lot has changed! So it’s a good opportunity to reflect and process what’s happened and how things have changed.
Maybe for some of us we’ve just kind of tossed the emotions that came with all these changes to the side so that we could keep going and keep moving forward so there wasn’t any time to reflect. But a lot of us had to adjust to so many new things in a short amount of time, which can be exhausting! Maybe we couldn’t connect with our loved ones, or we had to go through job changes, or change the way we live. So I encourage you to reflect on how far you’ve come, what changes you’ve made in your life, maybe some have been good for your mental health? And what have you done that was challenging for you or in some ways worsened your mental health?
From there, you can see how much you’ve grown from the pandemic or maybe see how you can improve your mental health. Maybe that means getting more exercise, practicing more mental skills, getting more recovery or rest! The process will look different for everyone, but I hope that helps give you an idea of where to start.
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03/06/2022
After you’ve crushed your workout for the day, you deserve to recover! Taking the time for rest and recovery can be challenging, but it can have significant benefits for you and your performance. Using Normatec compression boots can:
- decrease muscle tension & inflammation
- decrease recovery time
- increase range of motion & flexibility
- increase circulation & more!
A message from Perform For Life, LLC] : Current P4L 1:1 training members, did you know you are eligible to receive a free 30 minute Normatec boot session as a thank you for your continued support? Look out for an email from us soon to claim yours! You can also email the manager of your location to set your session up! (Coach Zach for Hayes Valley and Coach Kris for the Financial District location).
Follow 👉 Perform For Life, LLC] for more recovery tips and offers!
02/06/2022
Curious how to maintain focus on the golf course? Take Mental Breaks!
😴Playing a round of golf can be mentally draining. You have to be focused the entire time, or you will not play your best. But, you also need to take breaks. This will help you stay focused throughout the round.
🚶Get up, walk around, take deep breaths, and drink water between shots.
⛳️Break up your golf rounds into smaller sets or before your last nine holes. It is extra important to take mental rest periods during a round of golf (Moran, 2009). It will allow your brain and body to stay focused for the last back nine holes because that is where golfers tend to lose their focus.
Want to learn more? Paste this link into your browser: https://www.performforlifesf.com/our-blog/?category=Golf
Happy Mindset Monday! As we close out this month, I want to leave you with Part 3 of my Mental Health Awareness Month Post. In Part 1 I explained my struggles with anxiety and depression, Part 2 I explained the importance of physical activity, sleep, and nutrition as my foundation for managing these things, and finally today I want to talk to you about a core mental skills I use.
And that is reflection/self-awareness.
I regularly reflect on my actions and behaviors which helps me become more aligned with my essential values, such as perserverance, love, and learning. This is important to me because I am then able to build off of this foundational mental skill, to incorporate journaling, meditation, etc. into my routine. I hope that helps and if you want to learn more about how I manage my mental health, reach out to me!
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