Author: Lena Kessler

  Unfortunately, there is no quick tip or tool that is going to suddenly make you completely confident going into a fight. Confidence is about having the belief in your capabilities with no fear of failing; which means it takes time, practice and actions to get you where you want to go. I could tell you that you can visualise yourself being successful but without taking the actions to develop those skills, visualisation will only take you so far. You need to think about: Where do you want to go? What actions/steps do I need to take to get there?…

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Pressure is something that we can all relate to regardless if you are an athlete, office worker or stay-at-home-mum. Pressure is when we believe we may not have the resources to deal with the demands of the situation. Yet, for some pressure is motivator, usually because they have the belief that they have the skills to deal with the situation; and if not that they can learn from the situation. For some, pressure can be all consuming resulting in under-performance. New situations can be a trigger as we have to trust that our skills will allow us to succeed in…

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I wanted to use this opportunity to write about something that impacts our mental and physical health, which as athletes within a weight cutting, sport we need to be aware of. If you follow me on Instagram (lena.a.k) you will have seen that I have been posting a lot about RED-S- Relative Energy Deficiency in Sport.  Relative energy deficiency is when an athlete or exerciser of any level is not matching their energy needs for their training, as well as their energy needs for daily life processes; resulting in a state of low energy availability; meaning overall the person is not eating enough…

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We often hear that consistency is the key to becoming the best athlete we can be, whether it’s our Muay Thai training, lifting, or nutrition; we know that consistency gets the results we are after. The same is true for mental preparation before a fight; regardless of what level your fight fighting. Sometimes we see fighters crack under the pressure of competing at a higher level. These experiences are just as valuable as performing our best because we can start to think about what areas we need to work on to achieve our best performance. Another reason why fighters under…

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How do you prepare for a fight? Typically, as athletes, regardless of level, we aim to be the best fighter we can be in the ring. That means hard training, hard sparring, running, lifting, sprinting & dieting; whilst balancing full-time work for most athletes in martial arts. Even though we smash it in fight camp, we still get some of those nasty doubts creeping in for a moment or more before a fight. This is where keeping a training diary can be so helpful. This isn’t about writing about your feelings or some magical tool that is going to make…

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If you want to take your performance and mind-set to the next level, contact lenakessler0@gmail.com. Do you ever notice that you compare yourself to others or wish that you were as good as the others? Have you been critical of yourself and found that being negative hasn’t been helpful? I think we can all relate to this at times! but why is it that we find it so easy to be negative even though we know it isn’t always helpful? Thousands of years ago we couldn’t walk anywhere without potentially running into something that could attack us, whether that was…

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Email:Lenakessler0@gmail.com New Year New Me? I am sure we have all already been bombarded with messages about making positive changes in our lives; such as trying out a new crazy diet, joining the gym, setting huge goals to be successful for 2019. Let’s just take a moment to think and breathe before we get sucked into this trend. First of all do you even want to make any changes? If you do here are some quick mind-set tips to help you make sustainable changes: W-W-H = ‘Why’ ‘What’ and ‘How’ Using these as a guide can help you to set…

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What do you think of when you hear the word ‘self-compassion?’ ‘Weakness’ ‘being fluffy’ ‘hippy’ ‘being soft’ OR ‘understanding of failures’ ‘kindness’ ‘self-awareness’ ‘progress’ Self-compassion is about being kind and understanding to yourself when faced with failures, challenges, mistakes or difficult times. Some athlete’s think that being overly critical on themselves help them to improve but that can have a negative impact on your long-term confidence and self-worth; these athletes are at higher risk of depression, anxiety, burnout and retirement from a sport after a setback. Self- compassion is necessary for long-term performance and well-being. In sport, business and life,…

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Performance Consultant Lena Kessler @Lena.a.k What will you learn from this post? You will: Learn about where your mind goes before a fight.Learn how to use a simple tool to reduce stress and improve focus.Learn how to focus on the process. What do you focus on before a fight? Do you spend a lot of time thinking about: Your opponent?Winning?Who is going to be watching?Not wanting to disappoint your coach?Not wanting to let your gym/team down? Where do these fit within the circle of control? (Below) Out of the list above we ultimately can’t control any them;we might be able…

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Mental health is much more spoken aboutnow than a few years ago. In many performance settings, we realise that mentalwell-being and performance come hand in hand. Personally, I have struggled with mental well-being often resulting in burnout or sickness from trying to achieve everything. Every athlete I work with we focus on maximising performance, well-being and personal growth. The tools we use are life skills that you can use in training, work and life. The English Institute of Sport (EIS) have also created ‘ProjectThrive’ for Tokyo Olympics which highlights the need for a balance betweenwell-being and performance (https://www.eis2win.co.uk/expertise/psychology/). The government…

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