PROOF Planner by Kelea Quinn

Your project planner should be your most loyal training partner, your biggest supporter and your most truthful coach ever.

It should help you gain clarity on what matters most during any training day, make patterns easy to identify for better development, and track factors that could hinder your progress. It should prepare you for any performance you aim to achieve. It should serve as a valuable resource without a price tag. Above all, it should be personalized to your unique journey.

Welcome to PROOF

A jump start to using the planner can be found HERE.

The PDF version is ePROOFbyKeleaQUINN. You can then save the file to your desktop. Please check formatting for A4 or letter size paper when printing. I recommend that you double side it and fit two pages per side of each sheet. You might need to play with your settings to make it print in booklet form. There are 80 pages total so a ‘double sided 2 pages per sheet’ print out will give you 20 printed pages to staple together. You can of course adapt it to your needs such as full size single sided to allow more journal space too or hole punch it for a ringed binder.

*** A little request to those using my system… please credit me when creating new planners. It really is unethical to copy my work without proper mention.  Thank you.

PROOF has been around since 2005. It is in constant development. I required something to track my triathlon training – 3 sports plus weight training, as well as my nutrition, sleep, resting heart rate, energy levels, equipment, competition registrations…

Being organized is key to success. Knowing what your body needs is just as important as understanding why certain things don’t work. Performers must be 100% responsible in making the best choices for themselves. We don’t all get a team of coaches preparing our day, so PROOF is here to help you figure it out for yourself. Use it. Adapt it to your own needs. Then share it with others to help them on their journey too.

For now, the best way to start using PROOF is to take notebook and create the pages yourself. I used to hand draw each page for my clients. It took time but every book given felt very special. The PDF available is possible of course, but realize that the best book you will ever have is the one you write yourself. These pages are to guide you on your journey but you can add lines and take them away. You can create whatever you need to make this work for you.

Below you will find details about how each section works and how they all work together. All the sections are listed here so you can jump to them. If you wish to read everything, then take it slowly and allow your mind to see the possibilities that await. PROOF is there for whatever project you may have. Good luck and I hope that it helps you create whatever you wish.

WHAT DO YOU KNOW?

If you believe that you can do something – is that enough? No. Never. Not a chance. For those who are trying to do something that they have never ever done before, a too often used phrase pops up about believing in yourself and therefore achieving anything becomes possible. As a coach, I know this is just not true.

Wishing and hoping and most of all, holding on to the idea that all is going to work out just because you want it to, is simply not valid. 

Every time I travel to another location, I am amazed at the potential I see as well as all the issues which hold back greatness.  What blocks performers the most is almost never their raw ability, rather it is the false information fed to them via the media, well-intentioned ‘friends’ or money grubbing ‘experts.’ No matter how much potential exists, we must first spend time trying to unlearn what has been holding them back, namely the false ideas of what matters most in achieving anything.

Personal bests are not made by wishing for them, subjecting yourself to cold-hearted pain or even by how much gets charged on your credit cards. Those five star programs/ materials/ facilities set out by five star coaches while charging you five star prices must be zapped from memory.

As a performer, you must take full responsibility in learning what works best for you.

  • Learn how to do effective deep practice.
  • Understand how your body reacts to real effort with intelligent recovery.
  • Evaluate what works best by tracking everything.
  • Commit to training when you don’t feel like it so that you know how to motivate yourself on race day.
  • Be stubborn enough and curious enough to find solutions when things get tough, confusing, frustrating, boring or even crazy beyond explanation.
  • Push yourself when no one else is looking except you.

There are no shortcuts or magic potions.

Until you understand that you must work for it – by combining your time, energy and wisdom – then and only then will you understand how far you can truly push yourself into greatness.

And…

If you are going to believe in anything, then believe in your own ability to work incredibly hard for what you truly want. That is the only magic you will ever need.

THE PROJECT IS YOU

PROOF was originally created for athletes to track training and performance for 40 sessions. This meant that with 4 sessions per week, one PROOF would cover approximately 3 months and the corresponding competitions. By having a limit per quarter, it meant that assessments would be regular mid-season and after the seasonal championships.

The 40 sessions also became very interesting as they could be adapted for many projects beyond sport.

FIGURE OUT YOUR RULES

The answer is surprising but it really should not be. We should know this kind of stuff from childhood but we get lost from what matters so easily. Before you know, it is not your fault but once you do understand and realize what truly matters, then it is your full responsibility to honour your self for the rest of your life.

The basis for all decision must be rooted in your truth. Whatever you may hold dear is your own choice and that is OK. Everything else should build upon that truth. It should make you feel strong and brave. It should give you comfort in hard times. And it should give you an energy to keep moving forward and find out what you can do in all ways possible.

I do call it “Your Truth” because it can be anything just as much as you can be anything. There are no limits. It frees you and makes the world become full of possibilities.

My rules reflect my values. They guide me to making decisions each day. Each rule works together with the next because they are all based upon an inner truthfulness which only I control. Perhaps they are simple. But that is the point. They give me clarity because they are based on my truth.

As you battle between internal and external forces, finding a way to feel grounded and more in control of your power becomes paramount. Your boundaries need training as much as any muscle. So take the time to figure out yours.

If you don’t have one of your own then see if any apply to your life. Reflect on your decision making as today unfolds. What issues came up and why? Play with the words until you find a way to help yourself become clear on your intentions. Keep it simple. And be honest with your true self.

THE RULES are on the first page of PROOF because everything else builds from them.

–> Know your truth – your inner voice is what matters.

Never give the lying naysayers a moment to bully you or talk down your efforts. They are idiots. You know what you are doing when they are not watching so use that to form your truth. Find your own special words and feel it inside.

The ONE Challenge that you must do every single day is to tell yourself the truth.

There is a fallacy that you need the best of everything to become the best. Often, when clients use their current conditions as an excuse why their performance suffers, I let them know the real truth.

You can do anything with what you have. You just need to be honest with your self about what you are actually doing and why.

Training 5 times in the gym does not really count if you are sitting on the machine scrolling, chatting, doing ineffective movements, not structuring your workouts or simply not giving the best efforts while just ‘showing up’.

Truth not only applies to your training, but also your recovery efforts, relationships and especially your why. If you cannot be truthful with yourself then no coach can help you.

The reason why you are pushing yourself to get better must be a goal that is truly worth fighting for. What is that goal for you? Do not answer with money, fame or topping the podium. Those goals are external.

The real challenge is to find the internal goal. Why does your performance matter to you? This is your motivation and it will be with you always.

Once you identify this internal truth, then all other decisions become simple. No one will be able to take it from you. You will have control to do your best when you honour your truth.

–> Train smarter – the hours don’t matter if you apply the minutes wisely.

Each book read, conversation spoken and experience survived, combine to make you who you are. Every little piece of information goes through your personal filter and becomes your unique view on life. The quality of that information is within your control. You can unlearn things. You can do better by learning the right things which will help you to get to where you want to go.The hardest part may feel like it is figuring out what information is right for you. But your energy and real focus should be concentrated upon building a better filter.

Warrior Wisdom is a choice. What you feed your brain is a choice. Every click is a choice.

Changing your filter is the hardest battle you will ever have. It involves constant effort and awareness at all times. No other part of your life will be successful if how you measure that success remains at an NPC level.

–> Don’t do stupid stuff – Stop setting yourself up to just fall down again.

You know already what will hurt you, what is a bad decision or who might be a bad influence. Prevent the accidents before you are left with only regrets.

There is a little voice inside each of us which knows exactly when the line is being crossed. You can pretend all you want but the truth is waiting for you every waking moment.

You know that certain decisions are what you are supposed to do in order to have better performance –> sleep, nutrition, stretching, taking care of your equipment, friendships, personal safety…

A moment of pleasure, weakness or dishonesty will risk your future performance. Call it personal karma if you wish, but just know that you cannot cheat your true self. This is the easiest rule to know and the hardest to obey.

You must live with every decision you make.

A podium will never have value worth trading your own truth.

–> Be boring – it is never the grand gestures which move you forward, rather it is the little steps you take every day which build a solid foundation.

Repeat the basics over and over because they will give you true confidence.

Do you think about your environment? Not the tree-type stuff but the stuff around you…

  • equipment
  • nutrition
  • bed
  • morning routine
  • triggers
  • tribe

There are so many items which can be controlled completely by you.

Incremental gains are very powerful to bettering performance.

Start examining all the parts of your lifestyle which you can make tiny changes which will add up over time.

Create your ideals for training, recovery, competition and daily life. This takes time so start today by just listing items then explore each one. You will figure it out what works best for you then keep doing it. When something works then protect it. Become your own lifeguard.

Habits are highly personal so just repeating someone else’s routine will only get you so far. Try things but be honest with yourself about what works for you.

–> Be GOLDEN – every day must include a moment where you reflect on something special that happened.

What is excellence? How do you know if the first place winner has done their best? Is finishing the race enough for you to celebrate?

Answers depend of course on what is happening in your life. We all have challenges. We all have abilities.

Your excellence depends on how you choose to use your abilities to meet you challenges today.

The excellence of others depends on your own personal filter.

You can be amazed at something which is simple for someone else. Your achievement may seem unimportant in the eyes of someone else.

You get to decide what matters to you. Either you helped someone or they helped you. A new lesson was learned or you made a new move. Celebrate every personal besting moment you make.

If something gives you goosebumps, make your eyes do a crinkly smile or gives you that OMG reaction, then acknowledge it.

The weirdest things may inspire your own greatness. Seeing what someone can accomplish is very inspiring and can open your eyes to new possibilities.

Just remember to look in the mirror sometimes to inspire yourself with what you have been able to do that day.

Any inspiration can be considered GOLDEN. Find a way to record it and make a collection so you can be reminded of it later on. You can use the last page of PROOF for this or consider making your own blog to record all these moments.

THE RULES form the backbone of the PROOF system. Of course, you can adapt them to your project, but if you need somewhere to start your journey then try these and see what happens.

It is not about wishing, hoping or dreaming to get to the finish line. We know that we must take steps every single day, no matter how small or scary or simply boring those steps may be.

But when something gets in your way and you lose your momentum there is only one thing to do next…

Reconnect with your motivation. Repeat.

Getting thrown off track happens for the ‘stupidness’ reasons –> time, money, weather, politics, equipment, food, illness…

Well, actually other people seem to mess things up for me the most too. All those other things kinda happen and sometimes I can prepare in advance, take precautions, have a plan B… But  the most common cause of me losing my momentum is when someone else’s decisions get in my way.

My reasons do not require anyone else in order to be true for me.

There are motivations behind my goals which are deeply private and come from my soul. You don’t need to know them but I definitely do. And I must repeat those reasons to myself daily.

Whatever your life values may be, you must respect them always. Take time to understand how your values inter-relate and how they naturally give you the power to move forward despite the roadblocks.

When you commit to honouring who you are, your daily actions become consistently positive.  It becomes a simple choice to go training, to say how you truly feel, to eat better, to take care of your body and to push your limits –> because those actions mean that you are doing what you are meant to do.

Be true to yourself. Be brave for yourself. And most of all do it for yourself. Everyday.

IDEAL

What do you need to feel the most ready for your workout? The three sections represent pre / during / post training. List out what you need to have pre session – food, stretching, music, mobile on silent… Repeat for during – drink, clothes, specific trainers, equipment… And for post – cool down, sauna, shower, massage, sleep… Everything that you can control must be controlled. Let all the other stuff go. By listing out your needs, you have a much better chance to having a great workout because you are prepared for it. If you want to do the same for competitions then make a vertical line down the middle of the page, thus using one side for training and one side for comps. It is normal to need different prep on different days.

WHAT TO DO WHEN THINGS ARE NOT IDEAL?

Having a hard day does not give anyone a free pass in making someone else’s day become a nightmare. Nor does it mean that you are allowed to make decisions which will make the day become even worse for you.

Lashing out, road rage, having a few pints, swiping that credit card again or opening that tub of ice cream are nothing more than forms of self sabotage. They will continue to bring you harm long after this day is done.

You deserve better BUT no one is coming to save you from yourself.

  • If today is becoming difficult then please hit the pause button and take a moment to think about doing something – anything – to break the cycle.
  • On those rare calm days, use thirty minutes to create your personal SOS Rescue Bag instead of just sitting your sofa watching somebody do something which really does not matter to you at all while stuffing your face with garbage and complaining about it in cyberspace. You control your RESET button so push it.
  • Do something every day which supports the real person you are meant to be. Do what you can with what you’ve got. This is the only secret weapon you need.
  • Use your Journal. It does not belong on the shelf.

Most of all, stop waiting to someone else to solve your problems. You have to take 100% responsibility to fix your mistakes and to start focusing on the things that matter. Stop wishing for things to be different. Start taking action today to have the life you want and to live the life you deserve to have.

Be your own hero.

TRACKER

This adaptable to a calendar type chart, splitting endurance/ strength/ speed / recovery workouts, or a count down of days until the big day.

TRACKING NEW HABITS

Lifestyle changes only occur when those changes fit and stick to what you are already doing. A new habit needs a buddy other than your mates, co-workers, or family. Those relationships are already sufficiently complicated without adding more into the mix. Your habit buddy is simply a tactic that works by encouraging your new but timid habit to buddy up with an existing but more experienced one. Long term success is yours when you realize that it is not you having to stick to the new habit rather it is you finding how to make that new habit stick to you.

Example: SQUATS. I wanted to increase my stability while shooting arrows in the wind. I specifically researched how improved glute strength and knee agility would assist my power stance while drawing my bow. I needed to buddy up this new good habit of bodyweight squats with the well established but boring good habit of brushing my teeth. In the beginning, I did not count repetitions rather I just worked the trigger of toothpaste with playing of peek-a-boo in the mirror. It only took three days before the new habit was automatically triggered by the existing habit.  RESULTS: After 10 days, my shooting stance felt more solid and after 21 days my other asset felt more solid too. It’s been 45 days and the habit is truly stuck.

To make your new habit buddies:

Step 1:  decide on a new but boring good habit with a full understanding of why it will be good for you.

Step 2:  choose one of those pre-existing 10,000 good but boring habits you are already doing.

Step 3:  start mixing in and matching up until something feels OK together.

This buddy up tactic has made my morning routine more healthy in small but simple ways, such as: repeating my morning mantra with belly breathing while the kettle is boiling – I am groggy but can remember my 3 magic words to start the day at peace; taking 5 minutes to sip my morning coffee and write/design/scribble in my journal before any electronic device is allowed to interfere with my dreamlike brainstorming – coffee in one hand, pencil in the other; and, in my attempts at oil pulling while bed making and bedroom tidying – this still new but feeling very smug and accomplished about doing it.

I encourage you to simply experiment with new and old good habits that will stick together. Size and intellectual depth does not matter but timing and mutual boredom will bond well. They do not need to have a great romance – rather let your habit buddies develop a co-existing loyalty to improve your well being and your personal assets.

PRIORITIES

These 20 pages detail your goals – everything you need to pay attention to – in order to be successful. List the steps/ mini-goals under each top goal using one page for each… explanations, drills, issues and/or you can use each priority page as a specific training routine to be repeated during your DAILIES.

HOW TO CREATE THE RIGHT GOALS

Without a target, you will miss at success. Goal setting is crucial to improving your performance, but always remember that your arrows matter too.

Before deciding your goals, know that your methods deserve just as much attention as the desired results. Your tools, tactics and strategies are like arrows flying into a target. They can be aimed correctly but they need to be made of the right stuff in order to make it all the way to victory. You aim at your goals but you must rely on your core values to reach the them. No matter how big the trophy, any dishonest shortcuts will haunt you for all the days after. As you are aiming for greatness remember to be true to your SELF along the way.

Breathe.

Here is a three pillar approach to targeting your goals:

  • performance goals are measurable results based on timers, scorecards, scales and rulers – those millimetres and hundredths of seconds will prove your success. Learn to understand how the smallest changes affect your performance. And always know that you can be awesome and make a personal best independently of everyone else’s efforts and results while training and on race day too.
  • process goals highlight your chosen priorities each day – identify three parts of your sequence (as all movements/ actions can be chunked down into smaller pieces). If you go for more than three priorities then it is easy to become overwhelmed. Keep evaluation simple with yes/no responses. You always know when you have nailed it/ stuck it/ hit it or not. Constantly challenge yourself to achieve your process goals at every training session and performance opportunity.
  • outcome goals mean comparing your results to everyone else – a top finish in a field of newbies is different than a bottom placement at internationals. Controlling who else showed up and how they performed is impossible. The media focuses on the podium but it never truly reflects real champions, personal victories or the realities of your sport. Focusing only on outcome goals creates unnecessary stress for you. Don’t do it.

Once you have dreamed up a bunch of goals, the next step is to write them all down. Sort them by performance, process and outcome goals then define any relevant details which will prove successful completion. List them in your own words – tools, tactics and strategies, which you will use in your trainings to hit those targets. Then finally, make sure that all your goals can co-exists with each other too.  If there is conflict between your goals, your training methods and/or who you are as a person, then you will become mentally weak, constantly stressed and never feel quite up for the challenges of your chosen journey. Respect your personal values always.

As you do your training, track everything.  When something derails your progress, stop doing it and figure out why it’s not working. You will only get frustrated if you are not taking the time to evaluate and modify your methods consistently.  We all know that repeating mistakes only makes you better at making those mistakes. So instead, choose to get better at training smarter.

Your performance success depends on aiming your arrows at the right target. Plan, evaluate and adapt constantly as you improve. And always remember that when your goals and personal values co-exist, then you will always be strong enough to take on any journey you choose.

DAILIES

Record only the days you train. Many training journals have wasted space because we don’t train everyday. PROOF is for action days only. This idea of only using your PROOF Planner for your action days, means you will have a tight collection displaying everything specific to you project in one place. Create multiple planners if you have multiple projects! Here is some examples for how Dailies can be used…

    • top section – date, time, weather…
    • top 4 boxes – type of training, reps, minutes…
    • side 4 boxes – choose from your PRIORITIES. Focus on 4 max because any more than that means you have no focus.
    • big box – detail your workout or use the space to journal how it went if the side boxes can cover the other workout details sufficiently.
    • 3 wide boxes – remember those IDEALS you did earlier, well here you can play with them. Experiment with what works. I have also used this space for tracking my food intake macros (protein, carbs, fat, fibre)
    • 3 bottom boxes – do you track your stats? weight, hydration, morning heart rate, hours of sleep…

HOW TO TRAIN

Most athletes do not have a private coach. There might be a team coach depending on your sport or age group but most of us are going it alone. And it is tough.

With a few decades under my belt, this is what I have learned to be true:

  1. Your body is breakable so treat it very well. No one else is going to tell you when to take a break or even protect you from your worse enemy (you).
  2. No one will push you harder than you. That space inside your head gives more echoing cheers and jeers than the grandest of stadiums.
  3. Balancing between these two things is a constant competition every single training day.

In order to feel that you deserve to be at the starting line, you must have a plan which pushes and pulls your mind and body through all the parts of your training.

Break your week down into different workouts which include:

  • Test Day – try to match the hour with your competition which could mean morning or evening. Time zones are not as important as timing the test to match with how much bed rest, meals, or daylight you will have on game day. Test everything until you have the confidence that you need.
    • control – everything possible such as surface, temperature, sunlight
    • timing – use stop clock, proper start rules, transitions
    • kit – all clothing, accessories, equipment
  • Technique Day – no matter the years of practice, we must all spend time and energy are perfecting our craft. Never be complacent. Your technique will be your strongest ally when it matters if you invest in it on a weekly basis.
    • SP – Slow & Perfect is when the movements are broken down into the smallest pieces and even chunk is given attention for complete understanding and polishing. If there is doubt then there is weakness. Fix it.
    • repetition – muscle memory is not really true rather we build myelin around our neurons which allow movements to be transmitted faster and faster with each completion. Both mental and physical movements count for myelin so be very attentive in repeating only the very best quality that you can. Don’t get good at doing mistakes. Stop immediately. Go slow until you get it then start repeating.
    • video – seeing yourself on video can be shocking. Use this is learn and improve. Ask questions. Reach out online to get advice. And most of all keep tracking as over time you will see improvements and the videos will prove it.
  • Endurance Day – probably the most boring and time consuming but very valuable to increasing resistance and mental fatigue
    • fast – when you go fast the mistakes are very noticeable. See what drop in your form and you will immediately know what you need to work on.
    • long – which goes first? Your mind or your body? Knowing the difference will help you move forward and to gain grit when things get tough.
    • physical – pushing it hard and knowing it is a thrill which athletes cherish. If you never do it then you will always be curious.
  • Fun Day – without a doubt this can be the biggest challenge of your week. We forget to have fun when we play our sport but it is imperative to keep perspective at all levels.
    • competitive – there will always be someone better so go find out who it is and challenge them.
    • games – be creative. As long as you are working on a skill that is transferable then the game is valid. Laughter is better mixed with sweat.
  • Cross Training Day – if your week has room for a full cycle of all these days then try to add another safe sport into your mix. Try to find something which trains opposite movements such as a symmetrical front crawl swim for a asymmetrical tennis player or some long distance hiking for a racing pilot normally trapped in a confined space.

These different training days also prevent boredom. Get a buddy if you can for some of the days or make it solo if you normally have group training.

Above all, stay safe and listen to both your mind and body.

POPCORN

When you get anxious about something and repeat negative scenarios over and over again that is called worrying. It is exhausting.

All those little ideas which pop into your head doing training can be written here. List them no matter how funny or negative they might be. This is important to understand what is going on in your head when you are supposed to be training.

Make a list of everything and anything that comes into your mind during training and competitions. Keep that list close and add to it over the next month. Stick a piece of paper in your pocket or beside your towel and write them down – get them out of your head! You will see that the same things continue to INVADE on a regular basis.

FIRST LEVEL INVADERS

We all know them. INVADERS can be negative self talk, previous shot reflection, calculating scores…or any other mind wanderings like what’s for dinner. It happens when you should be concentrating on what you are doing.  As you try to ignore them or tell them to shut up, they actually start to create conversations within yourself. The INVADERS start marching louder and seem to take over your brain. Those words can quickly destabilize your confidence, eat up your energy, increase frustration and turn that performance into a very unpleasant situation.

The DIALING technique works for quieting all INVADERS…and best of all it is simple.

When you have your list (or only one little monster) you can begin this DIALING process. The point here is not to find a solution to the INVADER rather to simply calm your mind and allow the performance to happen.

==> imagine your own private DJ booth overlooking a brightly lit stage.

==> place yourself on the stage and start performing your golf shot, tennis serve, arrow draw…work through your POP words…keep repeating your specific mechanical movements

==> each time an INVADER interrupts your performance, go into the DJ booth and name a DIAL on the control panel

==> each DIAL turns from 1 to 10 so if the INVADER is too loud…turn down the DIAL – really imagine it – click click click – turn it down to level 1 or 2.  (Use this same process to turn up your POP words – name a DIAL and turn it up to 9 or 10 – this works well too if you forget a part of your sequence)

==> go back out on the stage and repeat your shot. For each INVADER, name a DIAL and click…again and again and again

==> as the DJ panel starts to control all the INVADERS you become free to perform. Your sequence becomes very pure and fluid.

Explanation:  if you try to avoid or deny anything you actually give it more power. As it continues to turn around in your mind it creates a howling hurricane. By saying – OK it’s there but you click down instantly – you can keep your performance moving – you give acknowledgement but you keep the volume controlled.

IF/THEN

Take any repeat POPCORN and list them –> if something happens then have three options for what you can do.

Often our heads fill with negatives and the fear builds upon itself.  Break this cycle! Once you acknowledge that you have worries/ thoughts/ questions about something then you can actually start working on having solutions ready too. When you learn what to do about it and repeat the solutions over and over again, you begin to train your brain to focus on solutions. Whatever comes up, create a plan and repeat it. Those new mental stories are called visualization.

Some examples of IF/THEN’s can be seen below.

CREATE SOLUTIONS TO ALL EXCUSES

For too many people, the true answer to why they are not winning is due to bad choices. Simply put – people choose not to win.  Excuses are people choosing not to win.  Believing that taking first place is the only acceptable victory is choosing not to win.  Deciding that your best is not good enough is choosing not to win.

If you want to win then:

1. Choose to get out of bed and get started doing your day. You have done it before so do it again. Don’t wait another minute to become the person you want to be.

2. Choose to do something today that supports your future. Train true. Learn new stuff that matters. Eat to nourish your body not to punish it. Believe in the basics.

3. Choose to be with people who are supporting your future. Drop the negative sucking drones. Learn that feeling good about living your dreams while being in the same room with others is allowed. If this is not happening, then close the door and choose another room.

4. Choose something from your past that proves you have succeeded before. Today is not day zero. You have already done so many things – no matter how small. Every past experience builds upon your wisdom. Never forget how far you have already come.

5. Choose to win by being your best today. Sh*t happens. Understand that only you can truly know when you are doing your best despite all that other stuff going on.  Learn to recognize the differences between fatigue, sadness and fear. Understand when you want to push and when you need to pause. Question yourself and decide for yourself.

There will always be others who will judge your performance by the size of the trophy, record or marketability.

But that stuff does not matter.

You win by choosing your own finish line.

You win by understanding what is right for you.

You win when you know that your private victories will never tarnish, break or be forgotten.

You are the only only judge that matters.

…and only you will tell yourself to get out of bed tomorrow.

No excuses.

100% responsibility.

INVENTORY

Whatever your sport or activity, this is what you need to know…

If you trust your equipment, then you will be confident. As soon as you question something, then it becomes a possible excuse as to why your results are not as you want. Excuses never help. You need to take 100% responsibility.

List every single piece of equipment (with sizes, settings, adaptations) you currently have, need and want…

    • Required/ Optional –> be specific as possible. Know your priorities.
    • Training/ Competition –> this includes uniforms
    • Quality you need now/ future –> is something better than nothing? Injury prevention is more important than looking cool. Do not take risks with the only body you have.
    • New verses used –> sometimes the older models are better. And if it still works, then use it or give to someone who needs it. It is a waste to let stuff go which still has value.
    • Quantities and turnovers –> how many do you need? How quick does it wear out? Where can you get a new one?
    • Guarantees/ expectations –> marketing means nothing when you are the one doing the work. If you like it then that is all the endorsement required.
    • Fixable/sell-able/ trade-able –> again… if it still works then find a way to let it give value to someone else.
    • Can you share it? –> some things are needed once in a while. You really do not need to have your own… can your club/team have one which everyone can use? Will someone want to use yours?
    • maintenance –> do not skip this part ever. Learn how to take care of your stuff. Keep it clean. Repair as soon as possible. Know best conditions for storage. Do not waste what you have.
    • Transport to training –> different activities need different bags. Keep your things organized and protected.
    • Transport to competitions –> some things need more care than others. Your performance attire is special.
    • Transport via foot/ bike/ car/ plane –> every option to make it easier should be considered…including tracking methods in case something disappears en route.
    • Refuelling drinks/ meal replacements –> sometimes finding the one you like is worth more than the medal
    • Insurance –> is it covered under your home policy? What happens if in the car or a plane?
    • Permits –> some stuff needs paperwork. Make sure you know the rules and laws. Have digital/ hard copy backups.
    • Safety –> this is your stuff. Care for it and protect it. If someone else does not recognize the value then do not let them play with it.

It is not about what looks the best or has the highest price tag. Whatever is working for you then that one needs to be used. Learn by trying out every single thing in as many conditions as possible. Once you have made your decision then stick to it. This is a non-negotiable. Every time you second guess something, it eats away at your confidence.

You have to trust your stuff.

It is absolutely incredible how many performers use brand new stuff during competitions. Yes things can break but they should be tested during training so you are confident that you know what will happen to your technique or physical abilities if a substitution is required. Maybe it won’t be as perfect as what you had, but it should not be a surprise either. Control what you can.

But if something does happen – and if it is incredibly rare thus not foreseeable – do not freak out. BREATHE!

Luggage does go missing (try to take direct flights whenever possible to avoid transfers, have a picture of your bag, mark your bags multiple places, use an electronic tracker), companies stop making items (have backups when possible, contact the manufacturer directly for possible replacements, post in a forum to see if someone has an extra), weather conditions can be crazy in other countries (have options so you can adapt no matter what the forecast has said), know the food/drinks sponsors (if your stomach cannot handle certain brands then make sure you have a replacement) and COFFEE! (or tea… this matters to some of us. Hotel breakfasts and event kiosks might have something other than what you desire).

Most of all, make it a habit to take amazing care of the stuff you already have and what you need to be your best. Everything should be considered as an important investment into each and every performance you do.

PROJECT MILESTONES and PERFORMANCES

These 4 pages detail any in formation for your competitions/ events / performances…

    • Top sections – place, time, website, registration deadlines, visas
    • middle section – checklist, budget (use the columns for estimations and real costs)
    • side 4 boxes – list your PRIORITIES for your comp. Yes you must learn to chose what you will focus upon during performances just as in training. No more than 4. And if you only need ONE then make it count.

If you believe that you are NOT ready for a competition, then everything in your body and mind will act that way too. A lack of confidence will make your technique crumble and your race day miserable. So what can you do to be ready?

Performance confidence comes from feeling prepared for the big day and by knowing that you deserve the opportunity to be there. As you already have the power to control these two factors completely, you therefore have the power to control your level of confidence too. Don’t just wish for it… know what is needed and commit to getting it done.

Be Prepared – Training makes you prepared for the physical action of performing. Mental training makes you prepared for everything else. Your technique gets better through repetition and knowledge so apply that same method to everything else. If you don’t know something than ask someone or look it up. Never assume that you can just hope for the best because that creates a little bit of doubt in the back of your mind. Erase that doubt by knowing the answers.

  • equipment
    • what do you need to perform (inventory, set up)
    • what to do if anything happens (loss, stolen, broken)
  • clothing
    • check the weather/ venue and have tested options (sun, rain, air conditioning, heaters)
    • know that your performance uniform moves/ reacts correctly (sizes, condition, temperature, replacements)
  • food & drink
    • crappy food gives crappy results and it weakens your recovery too
    • take what you need with you (know how to pack it)
    • test everything in training so you know how your body handles it
  • travel
    • time to get there (shuttles, transfers, parking, check points)
    • the place to be (access pass, security, distance to start line)
    • know how jet lag and long rides affect you (sleep, digestion, mood, movement, warm up, recovery)
  • regulations
    • know the variations by country, level, experience (scorecards, bibs, IDs, clothes, marshalling, check-ins)
    • know what to do if a problem comes up (medical, alarms, violence)

Deserve It – When you know how hard you have honestly worked at something then the desire to prove it increases too. But the catch is that you must work hard on the things that matter. Even if your time is limited, you can still feel that you deserve to be on that starting line because every session had purpose, excellence and was applicable to your performance. When you are deciding your MILESTONES, use your DAILIES to help get you there.

Your brain is capable of so many things so let it help you by focusing on the the things you can control. Your performance confidence will constantly grow if you work on it in the right way. It is not about magic fairy dust rather it is about making the right preparation choices and doing everything possible to be ready for all the controllable choices on race day.

BODY CHECK

As a lifeguard back in the 1980´s and 1990’s, I was trained to prevent accidents as it was so much easier than doing rescues. Learning to see risks before something happens is key to keeping yourself safe. There are dangers in this world. Plus it is always rather shocking when you realize that you are surrounded by idiots too.

When you are performing in your events at competitions, your job at work, or your studies at school, who benefits the most from your efforts? Your fans? Your bank account manager? Your teacher? Who is it all for?

The answer which we have been led to believe is about doing good for our team, our company, our neighbours, our family or our friends… We have been told that it is selfish to do something for ourselves.

BUT taking care of yourself is your number one priority. You must purposely do things which benefit yourself over and above everyone else. You would be a better performer if your primary focus was to learn how to inspire yourself for yourself instead of allowing the needs of others to control your actions.

This is in no way an allowance to become a complete jerk and of course legalities pertain to your chosen actions, but the benefits of those actions must be first aimed towards helping yourself before helping anyone else.

Be the one person you help the most everyday.

Learn to focus on making nutritional choices which benefit your performance needs, create a sleep schedule which allows you to recover most efficiently from your training, make your warm up and cool down the most effective possible for what your unique body requires and most of all reject those habits which entertain others but cause you negativity. Stop putting yourself in second place. Get into the habit of choosing the best options for yourself everyday.

Starting now, choose to dedicate your “A Game” to yourself. 

PHYSICAL

I am such a brilliant artist! But I think you get the idea. Circle anything that hurts, note the date (add in the specific DAILY when it happened) and specify any treatment taken. If you ever have to go to the doctor then you have the right details to help. Also, by having dates and your workout details, you might be be to see how certain training can cause pain in specific ways days later. Take full responsibility for your body always. Don’t wimp out on this.

MENTAL

One of the things recent events have allowed to become “more acceptably normal,” is the idea of self care. Although many people have used techniques (structured breathing, journals, routines) for decades, it was not as main stream as it is right now. There are so many things which can be done as part of your day in order to protect yourself from certain things and to also help yourself after something has happened.

Recognizing that something is wrong or might go wrong is part of becoming aware. It is a certain level of control which we all possess and can actually become better at it through some concentrated effort.  When you become truly aware of your own environment, you start to see patterns. You start to recognize all those disruptive triggers too. Be brave enough to change you IDEAL as you discover better set-ups.

Learn to take the necessary steps to change your exposure to triggers. Prepare responses to your triggers before you get set off once again (using IF/THEN) … because you cannot avoid everything no matter how much you try.

During performances, we know that certain things make us feel more confident and other things zap our spirit instantly. Take a look at past experiences for your triggers and for things that make you feel strong. Start thinking about things, conversations, food, sleep, people…

  • What has become a trigger for you?
  • What responses can you prepare right now to help get you through a rough situation in the future?
  • What can you do immediately to help save your performance when the unavoidable happens?
  • What can you do to have a little more control next time?
  • How can you prevent another trigger situation from ever happening again?

Learn to include this in your training plans so you can test your prevention methods and your responses too. Your physical training requires your attention but always remember to include self care too. Find what works for you and if you are stuck then ask for help when needed. Your plan does not have to be perfect… it just needs to help you a little bit more than how things went yesterday.

WARRIOR WISDOM

Certain quotes can make your spirit fly. Books can change everything. A chance meeting can open many doors. Just remember that every little bit of information you find can help you just as much as something else can hinder your progress.

Everything you have ever seen, heard, read, watched, played or clicked is stored in your memory. It is who you are right now. If you want to be a better performer tomorrow, then you must start making better choices today.

Get into the habit of consistently choosing better.

Which news stories did you click this morning? Did you hear a song that made you dance? Did you laugh at a joke? These simple questions should have positive YES answers each and every day. Instead we meekly choose the easiest options put in front of us. We are bombarded with comparative negativity, pathetic advertisements and extremely low quality entertainment.

You instantly know when something provides zero value so just turn it off.

Intentionally search out images, articles and videos which positively and specifically relate to your desired future.

Read biographies of your heroes. Watch films with inspiring storylines. Listen to music which motivates positive action. Collect images of where you want to go.

Everything of value can be used to create your own library of momentum.

Zoning out is not an option if you really want to go for it.

Don’t waste your energy playing video games just to pass the time. Do not believe for second that repeated exposure to violence does not desensitize your responses or increase your tolerance for violence. Who did what in some TV reality show does not matter on race day. If you are looking simply to have a release or recharge – know that there are much better choices than that all that trash.

If you continue putting garbage in your brain you will continue having garbage coming out of it. Your spirit deserves better.

Do you want to have what it takes to pull through at crunch time?

Make a choice to start putting good stuff inside. Do NOT wait for tomorrow! Before you go to sleep tonight find an image or quote that represents your goal. Read why your hero started his/her journey. Who were the heroes of your hero? Find a memento of the last time you had an excellent performance or training session. Research a new piece of new equipment to learn how it can help you succeed.

If you are feeling very creative, start doing long form writing in a journal or create a blog to prove to yourself how much you really want success. Talk to yourself with kindness, but always say the truth.

You must make daily efforts to enrich your wisdom and add value to your life. 

You will be challenged again and again both on and off the playing field. Give your warrior self a fighting chance by filling your mind with quality information.

Make yourself strong from the inside out.

WISH LIST

What do you want? This is where you must put your dreams on paper. It is the first step to turning them into reality. PBs. Competitions. Equipment. Imagine it. Write it. Start working for it. Maybe there are things that you wish you knew earlier…

CAN YOU BE THE WISH OF SOMEONE ELSE?

As athletes, we are constantly working on our technique and looking for the latest and greatest gadgets to improve our results. There is something however which can produce huge benefits and it is free.

The hardest part of learning something new is getting your brain to process the information. You can be told many things but in order to truly understand something, it must ‘gel.’ In order to test it, the easiest thing is to teach it to someone else.

Volunteering does not have to be for long nor do you have to be an expert in any one thing. Your knowledge in your sport increases over time and it is definitely more profound after a few months compared to what you had on the first day.

If you combine the need to ‘gel’ what you are learning, with the amount of knowledge you have after a few months, the result is someone who has the power to help others.

A simple bit a guidance to a newcomer can save many hours of frustration. Your words and actions will seem like magic to someone else when you explain it in your own special way.

Not everyone can teach though and I think that we all have seen this too. Patience is a huge requirement plus you must be able to adapt to multiple situations, needs, abilities and emotions simultaneously. But if you do enjoy this kind of interaction, then the benefits to you for developing a deeper understanding of your own performance is gigantic.

If you don’t want to teach, that is ok too as local clubs need help in many ways. Just by relieving some of the pressures on the other staff (paid and/or volunteer), it can make the organisation run better for everyone. Here is a list of a few ideas:

  • coach – beginners need lots of help but if you want to take specialised courses then talk with your club or search online for what is possible.
  • judge – a competition cannot run without judges. By being an athlete too then you can see both sides of the race and learn loads. Some positions can receive payments for time and expenses plus if you get good at this you can go to international events too.
  • admin – how much paperwork is needed for registrations, insurance, scheduling, uniforms, finance, legal, travel… the list is endless
  • communications – the internet can be a scary place for some, but for others it is a gateway to funding, media coverage and getting new members. Being a photographer is valuable too.
  • driver – car pooling matters especially on distant competitions. Check to see if you can simply offer a seat to younger athletes or to a teammate and then you can also develop your social ties too
  • equipment – not all clubs need this but for those that do you will be a blessing. Maintenance of the grounds and buildings are often needed too.

This is just a taste of some of the volunteer roles out there, but understand that by helping in any way possible, you develop your own skills in techniques, equipment, logistics, PR…

Even if you are starting out, your ability to help anyone will be appreciated by someone. If you have a little knowledge, time and energy, then offer it. Your sport will thank you in ways you have never imagined.

Last little note on this: even if you cannot volunteer right now, please say thank you the next time someone helps you out. Kindness is free too.

GOLDEN

Remember those Rules at the top, well this is where you can right down some of those magical moments. Training is tough. Take a minute and reflect on the good stuff too including everything which makes you love your sport and keeps those sparks in your belly.

Whatever spark got you started in your sport it is unique to you and it should always be cherished.

That same spark naturally changes in its motivating intensity, so you must make time to keep your unique fire building and burning with enough light to see the path ahead.

There are many options via books – non/ fiction, articles,  movies, videos, websites, seminars, quotes, courses…

Keep diving into the classics but stay open to the stories you hear within the circuit –> real stories happening in the now and told with heart, athletes doing their thing and struggling for their piece of glory.

You never know when someone across the world will do or say something that strikes a chord within you and helps you find another source of inspiration to develop your own talent further.  Invest some time every week to learn something new about your sport and your fellow athletes.

And when you do find something GOLDEN, please take a few seconds more to share it with someone else too.

ASSESSMENTS

Competitions, relationships, goals… what happens when it doesn’t go as planned? During the moment, the surge of uncomfortable emotion intensifies every single feeling possible but then something else happens.

Normal stress responses are well known –> fight, flight and freeze. But there seems to be an additional behaviour which attaches itself to each of those responses which causes long lasting effects.

We learn to protect ourselves from those uncomfortable emotional surges by convincing ourselves that those goals really don’t matter that much after all. We purposely start fading the memories so the bad things blur into nothingness and anything good gets reduced into moments of chance.

We numb down what we feel so that the uncomfortable emotional surges lose their power.

BUT in reality, that is just another form of cheating in the game of life.

By trying to convince ourselves that certain things really don’t matter, we are cheating ourselves from actually being all that we can be.

Recognize when you start to tell yourself that It doesn’t really matter. Stop yourself from saying It’s not important. Never believe the words that You didn’t really want it in the first place.

Accept that obstacles will get in your way BUT pretending that you don’t want the goal will never remove the obstacle, or the one that comes after that, or the next one after that…

You will always be stronger than you think.

You will always be more brave than what you believe is possible.

When something happens, you will be emotional. Welcome to being human. In order to overcome the obstacle, you must accept the obstacle, and accept the uncomfortable emotional surges it creates. But then you must choose what to do next.

Learn to understand your feelings as a source of power rather than something to be numbed down. When you are being true to who you are and who you want to be, it will become your power. It will give you true inner strength, resilience and grit in order to survive all obstacles. So tell yourself to feel it and keep going towards your goal.

Trust yourself to feel your feelings as what they are… the voice of your true self and the power to get everything you truly want out of this life.

Getting Something Done Is Amazing

Some finishes require more choices than others but one thing is always the same, no matter your goal… you gotta start somewhere and figure out how to keep going until the finish line is reached.

We wait for the perfect moment, the right setting, the proper equipment, suitable weather, enough space, and every other detail necessary to get it done perfectly. But we always forget something. There is always that little thing that gets in the way. Controllable or not, we get stopped along that perfect road.

Performers need to figure out how to get it done with as much mess as necessary and to be ok in that mess too.

Making it pretty is a waste of effort. Marketers might like it but their value is only about profits. That kind of evaluation is worthless to a true performer.

Excuses, regrets and what if’s are all signals that performance priorities are failing. If getting started is constantly blocked then the finish will always be out of reach.

The ability of performers to explain why something did not go as planned but still managed to adapt, is a brilliant indicator of how they prepared themselves. Anything which was overcome in order to get it done, shows where mindset learning has succeeded. If it got messed up while getting it done, then you know what needs to be practised next.

Confidence will grow as curiosity pushes perceived limits. Learn to invest your energy in the mindset of getting it done.

Perfectionism does not help anyone to get it done. Learning within the messiness of sweaty mistakes will make you a true performer on whatever stage you choose.

Whatever you do is up to you.

PROOF is a way to see what helps, what hurts and what makes you happy. You can make this planner as complex as you wish or just take a few ideas and explore their potential. Yes I am an archer now, but I had to create a system while I was a triathlete to train swimming, biking and running plus weight lifting, nutrition and competitions too. PROOF combines those needs and adds options for archery too. All sports can use it. Be creative.

As you finish your 40 DAILIES, take time to review what you have done. You can of course review each week or month too. Be honest with yourself. See the good and the bad, then make the changes necessary. Don’t keep repeating the same stuff if it is not working. Don’t do stupid stuff like that ever again.

Start where you are today. Learn to use all the resources in front of you in order to move forward. Don’t dream of the amazing gyms and world class stadiums. Do what you can with what you’ve got right now. When race day comes, you will have all the PROOF you need to do your best.

 

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