Archive for the Sports/ Exercise Psychology Category


ALBANY, New York (CNN) — Like many New Yorkers, I remember a time when nearly everyone smoked. In 1950, Collier’s reported that more than three-quarters of adult men smoked. This epidemic had a devastating and long-lasting impact on public health.

Today, we find ourselves in the midst of a new public health epidemic: childhood obesity.

What smoking was to my parents’ generation, obesity is to my children’s generation. Nearly one out of every four New Yorkers under the age of 18 is obese. In many high-poverty areas, the rate is closer to one out of three.

That is why, in the state budget I presented last Tuesday, I proposed a tax on sugared beverages like soda. Research has demonstrated that soft-drink consumption is one of the main drivers of childhood obesity.

For example, a study by Harvard researchers found that each additional 12-ounce soft drink consumed per day increases the risk of a child becoming obese by 60 percent. For adults, the association is similar.

If we are to succeed in reducing childhood obesity, we must reduce consumption of sugared beverages. That is the purpose of our proposed tax. We estimate that an 18 percent tax will reduce consumption by five percent.

Our tax would apply only to sugared drinks — including fruit drinks that are less than 70 percent juice — that are non diet. The $404 million this tax would raise next year will go toward funding public health programs, including obesity prevention programs, across New York state.

The surgeon general estimates that obesity was associated with 112,000 deaths in the United States every year. Here in New York state, we spend almost $6.1 billion on health care related to adult obesity — the second-highest level of spending in the nation.

Last year, legitimate concerns about links between consumption of fast food and the prevalence of heart disease prompted New York City to ban the use of trans fats in restaurant food.

No one can deny the urgency of reducing the rate of obesity, including childhood obesity. Obesity causes serious health problems like type 2 diabetes, high blood pressure and high cholesterol. It puts children at much greater risk for life-threatening conditions such as cardiovascular disease and cancer.

We must never stigmatize children who are overweight or obese. Yet, for the sake of our children’s health, we have an obligation to address this crisis. I believe we can ultimately curb the obesity epidemic the same way we curbed smoking: through smart public policy.

In recent decades, anti-smoking campaigns have raised awareness. Smoking bans have been enacted and enforced. And, perhaps most importantly, we have raised the price of cigarettes.

In June, New York state raised the state cigarette tax an additional $1.25. According to the Campaign for Tobacco Free Kids, this increase alone will prevent more than 243,000 kids from smoking, save more than 37,000 lives and produce more than $5 billion in health care savings.

These taxes may be unpopular, but their benefits are undeniable. Last month, the Centers for Disease Control and Prevention reported that, for the first time in generations, fewer than 20 percent of Americans smoked. Lung cancer rates have finally begun to decline. As a result, we are all healthier.

Just as the cigarette tax has helped reduce the number of smokers and smoking-related deaths, a tax on highly caloric, non-nutritional beverages can help reduce the prevalence of obesity.

To address the obesity crisis, we need more than just a surcharge on soda. We need to take junk food out of our schools. We need to encourage our children to exercise more. And we need to increase the availability of healthy food in underserved communities.

But to make serious progress in this effort, we need to reduce the consumption of high-calorie drinks like nondiet soda among children and adults.

I understand that New Yorkers may not like paying a surcharge for their favorite drinks. But surely it’s a small price to pay for our children’s health.

The opinions expressed in this commentary are solely those of David Paterson.

Personal Trainer in Charlotte, NC

I was talking with someone the other day about where they were in life. This person really was down on themselves because they were at a crossroad with making some challenging decisions about where they wanted to be in life as it pertain to their career, personal, and spiritual life. We got on the subject of the word and definition of process. The dictionary defines process as:

1. A series of actions, changes, or functions bringing about a result: the process of digestion; the process of obtaining a driver’s license.
2. A series of operations performed in the making or treatment of a product: a manufacturing process; leather dyed during the tanning process.
3. Progress; passage: the process of time; events now in process.

In the Greek alphabet the first letter is alpha and the last letter is omega. Which in essence is what a process is. A beginning and a end.

What is a process?

Isn’t it just a series of things that have a beginning, a middle, and an end (in its simplistic form)? A process. Everything in life is a process. There’s a beginning, a middle, and an end to everything. Let’s look at a few examples to see if this is true!

For example movies and books have the plot, the climax, and then the end of the storyline. Likewise, songs follow the same format as a story unfolds through melody and rhythm. Even life is a process, we are born into this world. We grow and develop, and then return to the earth through death. Everything is based off of the alpha to omega principle.

With that said, in the process there are usually ups and downs, pitfalls and advantages, triumphs and disappointments, wins and loses, and even sometimes plateau moments as well. We go through a bunch of tests that are graded upon rather we grasp a concept. The downside of it is if we fail, we have to repeat it until we grasp it. Most of the times the mistakes that are made are looked upon in a negative manner; however, its the mistakes that helps us learn what or how we should be doing to move through to the next level in order to obtain whatever desire or goal that we have set forth. Life is set up so that we have to accomplish one level before we move on to the next. Even if you a person cheats or tries to cut corners in the process, somehow they are forced to either have to start from the beginning and do whatever it was correctly, or they may get lucky and have to just repeat the missing step that was overlooked or taken out. Regardless, there are no shortcuts to this principle.

If one is trying to make a cake. There are certain steps that must be adhered to in order for the cake to come out successfully. However, there are some steps that could be replaced or substituted which would not be detrimental to the outcome, i.e. adding less sugar. Yet if a person was to overlook or omit the main ingredients flour, milk, eggs, and (the most important) the oven- the whole process won’t work.

If we agree that life is a journey- a process, that requires us to follow steps to our endpoint, then why is it that when we approach weight loss or our health we view it in a different manner? We try to cheat our way through by thinking that weight loss or even muscle gain is a smorgasbord full of ideas and concepts that we can pick and choose leaving some by the wayside. Yet that is not the case. What we do find is that we leave those by the wayside only to find out that we have to make a U turn to come back and get them after being frustrated time and time again with the same results. Now there are some leeway when it comes to the choice of modalities such as running on the treadmill vs taking a aerobic class, or using body weight exercise/ calisthenics vs machines and free weights, or picking up a sport vs just going for a walk or eating an apple vs eating a banana. All these examples follow under a specific category:

Treadmill and aerobic classes represent cardio exercises
Body weight and free weights represent strength exercises
The apple and the banana represent nutrition

Just like the cake analogy there are things that you have a choice on rather you want to do them or not; however, there are others that are imperative that must take place in order to have a successful outcome. With weight loss and weight management everyone knows that the three concepts listed above (cardio, strength training, and nutrition) must be in place in order for you to get the desired outcome that a person is looking for. Yet, majority of the times, individuals try to cheat the system by picking some of the equation without the other parts (in order to achieve addition you have to have all the parts added up to make the sum correct). Society, especially America, has sold its people a false sense of security when it comes to the concept of weight loss and management. That’s why the fitness industry will be a multi-billion dollar industry in the next couple of years due to this concept. They have told us that we can take pills that will make us lose the weight without having to workout, or use some type of equipment for a couple of weeks to make our stomach look a certain way without having to go through the painstaking process. And again, that could be true for a while, but remember in a process if one important step or steps are overlooked usually you have to go back and repeat that step or you have to start from scratch and repeat the whole process. This leads to frustration and the possibility of burn out which results in the individual quitting.

If we were to, in the beginning, accept the fact that the journey to weight loss will be a long journey then I think that more people would succeed with obtaining their goals because they have the right mind frame going in! Here is the foundation for success in obtaining your desired weight loss:

1. You have to have a passion for what you want to accomplish
2. Must be willing to work your butt off
3. Learn from all failures no matter how painstaking they may be

If a person takes these steps and apply them to their weight loss journey, there is no way why they shouldn’t be able to succeed and accomplish their goals. Also there are 3 more steps that I forgot to mention:

4. Stop putting strict time lines on obtaining the weight goal
5. Make the goals realistic and obtainable
6. Quit keeping up with the Joneses

The last 3 are very important. As a personal trainer, what I have found is that the majority of people I train or give advice fail to adhere or omit these principles because they feel the need to rush through the process. You should never try to rush through anything. When you rush through you miss out on so many levels. The process only when finished and done right is cherished because you are able to look back and enjoy the accomplishment of it all in its totality (with both the setbacks and lessons learned). Some cases the process itself and the things learned are taken and used in other areas of a person life.

My final thought is this. Look at the metamorphose of the caterpillar. Scientist say that caterpillars have to go through a lot in order to become a butterfly. They say that caterpillars have a long struggle within the cocoon and breaking from it in order to become that beautiful creature that we appreciate and are in awe over. If we take that story and remember it when we are going through the process of weight loss or management then we would approach the whole process differently. We must understand that weight loss is Alpha To Omega-beginning to end. It is a process. We must embrace the fact that during this process there will be a lot of mistakes made, but there also will be a lot of lessons learned. And when its over, when its over you will be just as beautiful as that butterfly.

Personal Trainer and Sports Psychologist Consultant in Charlotte, NC

The movie Any Given Sunday, by Oliver Stone, is a great movie on every level of the game of football. I love the motivational speech at the end entitled “Inch By Inch” that Al Pacino gives in the locker room right before their wild card game. I love how they show the seriousness and the battle that the medical staff have to go through throughout the season with making decisions on who really can play and who sits. I love how they showed both sides of the athlete’s decision making process of when they could play and when they couldn’t play, for example Laurence Taylor’s character vs LL Cool J’s character. The part of the movie that I wanted to concentrate on the most is pre-competition anxiety or jitters. Remember when Willie Beaman, played by Jamie Foxx, was asked to go in after both quarterbacks had gotten hurt? He was so unprepared mentally that it affected his performance. At the start of the movie, we find our friend Willie over on the sideline reading a newspaper and eating sunflower seeds. The quarterback coach has to yell at him to find his helmet and go in because he was over there acting like he had an all expense paid vacation to Club Med. Remember how unprepared and rattled he looked in the game? Remember the part where he vomited in the huddle before calling the play? Remember how he got under the tackle instead of the center to call the play? Remember even when Al Pacino called a timeout after the first play was over at the beginning of the second half and he talked on the sideline with Willie? Remember Willie’s words were something of the nature that the game was going too fast? These are all examples of the pre-game jitters.

Now the movie had to sale and progress on so they had to make ole Willie get his act together during the course of the third quarter in the movie. Actually it was just a couple of series and he was able to overcome the jitters that he had and threw a touchdown to tie the game in the second half.

That depiction of his pre-game routine was accurate with how athletes’ mental preparation is key to how well or poorly they perform during the actual game. I had a similar situation when I was a red-shirted sophomore in college playing football. I got so nervous before the game that my performance was horrible. I was on the traveling team, but I wasn’t expecting to start for another three weeks. However, the first string safety had gotten hurt during the week and they made an adjustment to start me hours before the kick off at pre-game meetings. I was extremely nervous. I remember going back to the dorm to get the rest of my stuff after pregame meal and feeling like my whole world was turning upside down. I couldn’t think straight for nothing. From the time that I went to my dorm until the time I was on the field everything seemed to be going fast. I can remember later thinking how the time felt like it did when I was in a car wreck, how things seemed to speed up after the impact. All the information that I had practiced was gone. It was like I had never played or started football ever in my life. I had been a starter in every facet of my career up until that point (little league to high school). Needless to say, my actual performance was horrific. It was so horrible that my coach pulled me and they put the third string safety in to play the entire game.

No matter how good you are, sometimes you’re going to choke.

So what was the problem?

What I was going through was what sports psychologist and mental coaches refer to as pre-competition anxiety. Commonly known as the jitters or butterflies, accept in my case, and in Willie’s case, we were experiencing it at the highest level possible to the point that our performance suffered dramatically.

Pre-competitive anxiety is a state of arousal that is unpleasant or negative and occurs during the 24 hour span prior to competition. The worry that is associated with PCA is not just experienced with our heads, but with our entire body. Our bodies provide us with numerous cues such as muscle tension, butterflies, desire to urinate and cotton mouth that suggests that we are
out of control. Our thoughts become self-focused, self defeating and negative. Most of us will have a combination of these responses during the pre-competitive period. However, the degree to which they influence our performance is largely dependent upon the interaction of our own uniqueness and the competitive situation.

WHAT ARE THE SOURCES OF PCA?

Pre-competitive anxiety results from an imbalance between perceived capabilities and the demands of the sport environment. When the perceived demands are balanced by the perceived capabilities you experience optimal arousal, often refereed to as the flow state or what we commonly know as ‘the zone’. In this state, everything appears to go smoothly, almost effortlessly. However, if your perceived capabilities exceed the sport challenge, arousal will decrease, resulting in boredom or lack of motivation. If the opposite occurs (perceived challenges exceed capabilities), you will become over aroused, resulting in worry and anxiety. As you can see, then, PCA results when skills and abilities are not perceived as equivalent to the sport challenge.
Research has demonstrated that at least five factors underlie PCA:

1. physical complaints—digestive disturbances, shaking and yawning;
2. fear of failure—losing, choking, living up to expectations, and making mistakes;
3. feelings of inadequacy—unprepared, poor conditioning, low skill/ability,and feelings that something is wrong;
4. loss of control—being jinxed, bad luck, poor officiating, and inclement weather; and
5. guilt—concerns about hurting an opponent, playing dirty, and cheating. Whether or not you experience PCA is dependent upon several factors, such as skill level, experience, and your general level of arousal in daily activities.

HOW CAN PCA AFFECT PERFORMANCE?

There are two primary ways that PCA can affect your performance.

First, a high state of physical arousal may be counterproductive to your particular sport activity. For sports requiring endurance, power, or both, PCA can be very draining on an athlete’s energy level. In sports where calmness is critical (e.g., golf, archery, free-throw shooting), PCA can significantly interfere with your ability to stay calm. A high state of physical arousal can also interfere with sports requiring a focused channeling of power. The increased tension usually interferes with this channeling. Examples of such sports include hitting in baseball, karate, and field events such as javelin, discus, and shot put.

Second, research has demonstrated that anxiety can significantly interfere with your ability to think clearly. When you are anxious, your thoughts generally turn inward to focus on yourself, which may result in an inappropriate focusing of attention. Actions that were once automatic require constant thought, which further interferes with your ability to adjust to make quick, on-the-spot decisions. In addition, these thoughts may be negative and result in preoccupation with what you can’t do, rather than what you can do.

DOES NERVOUSNESS ALWAYS LEAD TO BAD PERFORMANCES?

Definitely not. Whenever you anticipate an event that is important to you, it is normal to feel some nervousness. In fact, it is a sign of readiness. This type of readiness is known as positive arousal and is usually referring to many of the physical cues you experience. Elite athletes channel this energy to work for them rather than against them. Answers to the following
questions may help you distinguish between positive arousal and negative anxiety:

1. How much does my sport require me lobe ‘pumped’ as I enter the competition? Some sports may require a higher state of arousal (e.g., weight lifting) than others (e.g., golf).
2. Do I often have thoughts of self-doubt about my ability?
3. Do I often have thoughts about factors that are beyond my control? Answering “Yes” to the last two questions are indication that you are moving from positive arousal to negative anxiety. If you find yourself nervous but still confident in your ability, that is a sign of readiness. However, worrying about your ability to perform at levels that you normally are able to perform with ease, or worrying about factors over which you have no control may interfere with your ability to enter a competition mentally ready.

Tomorrow we will go over strategies that both players and coaches can utilize to help deal with overcoming pre-competition anxiety.

Until then keep moving.
Personal Trainer in Charlotte NC