help clear your mind

help clear your mind

Exploring Four Reasons Why Exercise Really Does Help Clear Your Mind

It’s very easy to find yourself in a state of mental confusion, exhaustion or weariness in the
modern age when the world can be immensely overwhelming.

However, one helpful tip can be done anywhere really. So, let’s take a look at four reasons why doing exercise is a great way to clear your head.

1. Blood Flow

When you exercise properly there is more blood that is flowing around your body at a higher pressure.

“Research shows us that exercise pushes more blood to the brain. The more blood you have flowing to your brain means more oxygen and overall energy, which helps your brain to perform better”, explains Toni Lord, lifestyle writer at Academized and Australian Help. 

The big oxygen boost is a heavily contributing factor to why you will be able to organize your thoughts, to make judgments more clearly, after you have exercised. 

2. The Hippocampus

The hippocampus is one of the most crucial parts of the human brain and it is highly active when you exercise.

When the hippocampus gets fired up during exercise and the neurons start fizzing, the brain’s function improves and it’ll help clear your mind. The hippocampus is the most important area of the brain for memory and learning, so when you exercise, you’ll feel as if you are more able to process information, recall things and make plans. 

3.  Sleep

The first part is that sleep is vital. “Getting a night of good sleep in is one of the healthiest things
you can be doing for your body and your mind.

It is particularly helpful for your mind, increasing the clarity of thought, ability to multitask, to think laterally and to connect concepts to one another”, says Jemima Kline, health blogger at State of Writing and OX Essays. So, getting a good, fulfilling night’s sleep is how to help clear your mind.

Exercise will help you to feel tired at the right times and to get into a regular sleep schedule. 

4. A Change Of Scenery

Generally, life keeps us cooped up. 

When your days are filled with work it’s pretty likely that you will find yourself spending a lot
of time in a certain place.

Exercise gives you a change of scenery. This could mean running through the park, but it could even just be a trip to the gym. Ideally, getting outside will give you the fresh air that you can sometimes need, and it gives you an opportunity to take a different perspective and help clear your mind.  The change of scenery can help you to start to see things in a different perspective which can lead to a clearer thought process.

Your mental state is strongly linked to exercise habits. It’s important to note that you don’t need to be doing a strenuous, grueling workout to experience some of the benefits, although, it will, in part, help with your mental toughness. 

Nora Mork is a lifestyle and productivity journalist at UK Writings and Essay Roo. She loves reading, yoga, hiking with her family and sharing stories at blogs, such as Boom Essays  service blog.

super fruits

amazing superfruitsFive Amazing Superfruits That Ward Away Illness

Nobody likes being sick, so, if an alternative was available, you’d choose it.

Well, you don’t need to look for a miracle ‘cure-all’ – nutritional
scientists have discovered five awesome superfruits which are
crammed with minerals, antioxidants, vitamins and all sorts of healthy elements which will boost your immune system and help you to live a healthier life.

These five superfruits can massively impact on your everyday health.

1- Açaí Berries

You may have never heard of these tiny, amazing superfruits, hailing from Brazil.

Compared to other berries, which are often put on pedestals as the ‘healthiest foods’ (i.e., blackberries and blueberries) these Açaí Berries are filled with antioxidants, which will flush out any bad substances from your body and keep your immune system pressure-free and
working naturally.

A common way to enjoy Açaí Berries is in a smoothie, which health-enthusiasts will be very familiar with, but you can also bake them into a healthy, reduced-fat pie or simply enjoying them on their own, as a healthy snack.

2- Bananas
These are a family favorite, but you may not have considered the common banana as an amazing ‘superfruit’. 

If your usual snacks just aren’t enough and lead to you still having hunger cravings and reaching for more unhealthy food, then a banana is right for you.

Bananas contain resistant starch –  it’s starch fills up your stomach and makes your body feel like it’s full because it doesn’t need any more energy; the banana contains enough on its own, without other snacks! They’re a tasty treat and packed with potassium, which can help you ward off cramps and lower your blood pressure.

3- Goji Berries
Goji Berries, discovered by the ancient Himalayan Monks.

Clearly, the monks had a good feeling about these amazing berries, since today health enthusiasts love them for their unique property of being filled with protein – a good option for vegetarians, but still want to have enough protein.

They are filled with antioxidants, and also some vitamins A and C, which are extremely beneficial to the body. Finally, these berries can help your eyes’ growth and repair, with the inclusion of beta-carotenes within this superfruit.

4- Apples

Apples are actually one of the best amazing superfruits, since they are absolutely filled with fiber, which helps to ‘flush out’ your digestive system and keep it in working order, which is vital to keep your body functioning well.

Apples also contain a few antioxidants, especially in the skin, which can be great for your body and immune system, but the biggest pro for apples has to be the fact that they are available everywhere. If it’s a shop, it most likely sells apples, so you have no excuses for avoiding this wonderful superfruit!

5- Kiwis
Finally, as a bridge between the common and exotic, we have the kiwi, which can
often be seen in households but also holds a certain mysteriousness about it, with
connotations of sandy beaches and golden shores. 

While you may know about this fruit, you may not have realized
that these are amazing superfruits, due to having one of the highest amounts of vitamin C of any

Also, this superfruit is excellent for pregnant women who want to
keep themselves and their babies healthy, since it contains a high amount of folate,
which will aid their babies’ cell and organ growth, making sure that the babies grow
and form their bodies as well as possible.

Alex Slater, an experienced and influential business strategist and consultant, is an
advisory board member at Academic Brits and PhD Kingdom. He is incredibly
enthusiastic about guiding market newcomers towards the success which he has
enjoyed himself, and loves nothing more than seeing the people he mentors succeed.
As well as this, he writes informational blog posts at Origin Writings, an academic
service website, to a high standard, which he is very proud of.

improve your mental game

How Much Time Do You Want To Devote To Improve Your Mental Game?

Is life predicated on how bad do you really want it?

Are we willing to do the things that we don’t want to do, or simply to do the little things better?

Much of what holds us all back though is getting started. So this guide is aimed at assisting you wherever you are on your journey.  It starts with a commitment and answering the question of how much time do you want to invest?

5 Minutes To Improve Your Mental Game?

If you only had 5 minutes to better your mental game. It would have to be focused on getting centered and present.

Breathing is the best practice, but it is about guided breathing and this audio file will do it.  Play it when you are driving or involved in another transition of life. 

This is the skill that you’ll use everywhere and it’s the simplest to do because we already do it. 


15 Minutes to Improve The Mental Game?

If you only had 15 minutes to improve your game, then watch our film. 

It’s about being brave over not having any fear.- NO FEAR: A Simple Guide to Mental Toughness  

Improve Your Mental Game in One Hour?

If you wanted one hour to dedicate to building your mental toughness, then listen to our podcast 15 Minutes of Mental Toughness. It is longer than 15 minutes, but think about it, if you read a book, how much information do you really get out of it?

Most likely, it’s ONE great idea.

The same premise is here- You’ll get a valuable 15 minutes out of each episode, guaranteed. You’ll dig our podcast- we interview experts on mental toughness and their hinge moment. 

improve your mental game

One Day To Train It?

If you have one day, you can certainly do all of the above.

But, if you have a day, then, you’ll want to read the book- NO ONE Gets There ALONE. A life-changing hinge moment is the reason why this book was written and it is ALL about creating a better US. We cannot help out others without also helping out ourselves. 

no one gets there alone

How About One Month To Sky-Rocket Your Mentality?

Now, you’re getting into the big leagues of training.

I love challenges and if you want to be the BEST at getting BETTER, then check out our 30-day Mental Toughness Challenge.

It ONLY starts at the beginning of the month. Every day you’ll receive a new challenge focused on creating a BETTER YOU and a BETTER US.

This is not a quick fix, this is a solution.

Here’s a step-by-step strategy that will completely change the way you live and improve your game. 

dr rob bell

Dr. Rob Bell is a Sport Psychology Coach. His company DRB & Associates is based in Indianapolis.  Some clients have included: Indy Eleven, University of Notre Dame, Marriott, and Walgreens. Check out all the books.   

Please check out the podcast 15 Minutes of Mental Toughness as we interview expert athletes and coaches about Mental Strength and their Hinge Moment.

measure mental toughness

measure mental toughness

How We Can Measure Mental Toughness?

We are all about measurements in society. Hence, it’s why I receive a “survey” after every visit to any store or airport. 

We measure what we treasure.

There are a good number of measurements and a ton more definitions of the ubiquitous term. These definitions and measurements come not only from academics but coaches of all kinds as well. 

While some definitions are good, most seem to baffle us, or the term is used to over-simplify and describe ALL mental skills. 

As many posts before this one, I’m a simple is powerful type of coach. We define mental strength as 1) How we perform well under pressure and 2) How we deal, cope, and handle adversity. 

That’s it! Simple. 

Now, both of these circumstances are a matter of when, not if, they are going to occur. We will all have times of pressure, these “have-to” moments, and we will even more frequently have times of stress and adversity. 

In our podcast- 15 Minutes of Mental Toughness, we ask every one of our experts to define grit and while each answer varied somewhat, every definition included ADVERSITY! 

Let us never forget that adversity is sneaky. 

So, how can we measure it? 

It’s a question that I was not able to answer early on in my career because it was so subjective. 

Yes, we can look at results.

But too often, we only look at the results, the outcomes of events to decipher whether someone or team was mentally tough. Yes, Tom Brady coming back to victory from 23 points down in the Super Bowl is an example of mental toughness. But, grit is also going 0/3 in baseball to finally get a game-winning hit in the 9th inning.  

Being mentally tough does not mean being in the zone or flow. 

Winning a golf tournament by 8 or 12 shots as Rory and Tiger have done is NOT the best measure of psychological toughness. It’s just a peak experience! Now, being in flow is a top of the line, best ever, type of performance, but it’s more of preparation meeting opportunity. Of course, both of these athletes, Rory & Tiger, are mentally tough; one does not get to where they are without having it, but there are better examples of fortitude and resiliency, like Tiger Woods coming back 12 years later to win The Masters. 

The way we measure it more accurately, however, is to first determine what we consider to be the most important mental skill. 

To measure mental toughness is indeed subjective! But so is happiness, joy, peace, attitude, and patience! No one denies that these are all important attributes, but every one of these are also subjective. Instead of trying to paper and pencil test it, we can still peer into real-world examples to measure it. 

People and players do not do what you expect, they do what you inspect. 

If we consider effectively letting go of mistakes to be an accurate form of mental strength, then let’s look for those situations when they occur. That means examining one’s response after a mistake has occurred. Or, let’s say, we consider determination or drive to be the best measuring stick. When these opportunities arrive like sticking around after practice or showing up early or practicing on our own, that’s how we measure it. 

If never giving up is what you consider to be mentally tough like I do, then, look at examples of never giving up and perseverance. 

Next, there simply has to be adversity. Whether it is inherent in life or sport or if we create it ourselves. The more adversity, the better the opportunity. 

Now, the most difficult part of measuring it also means staying away from the all or nothing trap.  Mental Toughness is NOT all or nothing. It’s a matter of how much? How much did this person or team exemplify grit and resiliency and coping with adversity? It requires looking past results and asking questions and hearing how they processed information. 

Indeed it can be measured, we just have to know what it is that we are looking for! The beauty about it is that we will witness failure after failure when it comes to this mental skill. No matter how many times we have failed, it STILL ONLY TAKES ONE! 

dr rob bell

Dr. Rob Bell is a Sport Psychology Coach. His company DRB & Associates is based in Indianapolis.  Some clients have included: Indy Eleven, University of Notre Dame, Marriott, and Walgreens. Check out all the books.   

Please check out the podcast 15 Minutes of Mental Toughness as we interview expert athletes and coaches about Mental Strength and their Hinge Moment.

fitness goals

your fitness goalsWhy There is Only One Reason That Destroys Your Fitness Goals

I have a lot of colleagues that are in the fitness industry. Many of these friends are owners of gyms and facilities and I’m fascinated with how they motivate their members. Motivation is the basis of all mental toughness and needed to achieve your fitness goal. These owners care about their members and want full facilities, not people who sign-up and never go. 

Sadly, most facilities are the opposite.

They do not care if you show up, in fact, they rely on people NOT showing up, that way, the gym never gets too crowded, and they still collect your dues every month. Gyms strive to have 10x as many memberships than people who regularly show up. 

I feel that I’m constantly asking facility owners what keeps people from achieving their fitness goals? 

The answer is surprisingly simple and there is only one reason. It happens in almost every instance of people dropping out! And if you could just overcome this one thing, I guarantee you’ll reach your goals.

This blog post is not a life hack or some navy seal mantra. It doesn’t even involve getting up at 4:30 am or taking cold showers. Heck, it doesn’t even involve setting your fitness goals or having a goal, (but this does help). 

Unfortunately, this one reason is the same reason why members of A.A. stop attending, or why addicts continue to relapse and do not continue in recovery.

It is a phenomenon called: Adherence Violation Effect. 

As a former university professor, every semester during the first few days, I would tell my students how they could guarantee a “B” in my class.  They would perk up for this! I told them all they had to do was show up to every class and they would get no worse than a “B.” All bets were off however if they missed even one class. 

I was not into giving away grades, I was just demonstrating that tenacity is more important than talent, and if someone showed the discipline to show up to every class, then they could not help but absorb enough information to succeed. 

Looking back, maybe I set them up for failure.

Although, not many failed my classes. I was an awesome professor, as you can tell. These were sport psychology classes, fun, applicable to real life, but certainly not calculus. 

Maybe I set them up because A funny thing happened when a student would eventually miss a class. They would miss another! I was so keen on this phenomenon of people who missed one class that I kept track of it. Only about 20% of the time did a student ONLY miss one class. 

This was the adherence violation effect in action. 

We adhere to our goal until we violate it. We adhere to how we view ourselves until we violate it. 

We violate it when we miss a workout class! We violate it when we give in and eat that piece of cake. 

and then? BAM! 

We miss again or we eat the whole damn cake! 

It’s NOT about the VIOLATION, It’s about the CONTINUATION! 

The shame and guilt of messing up hurt a lot. It often hurts worse than quitting because when we quit, we don’t have to keep returning to the scene of the crime. When we quit, there are no more painful reminders or people of how we messed up. The saddest part though is that we aren’t quitting on ourselves, we are quitting on who we want to become.

However, this is the one reason that destroys your fitness goals. 

It is pervasive, check out health club attendance in January and then in March. Over 50% of people drop out within 6 weeks. Once they miss once, they miss again…and again…and again…

The science behind this one mistake or lapse is abstinence violation effect.  All it takes is that one mistake or slip up and the mentality becomes a huge loss of confidence. We remind ourselves of all past failures and how once again, we are not good enough, We utter destructive thoughts like, “screw it, I blew it”, “see I knew I couldn’t do it”, ” ahh, here is another thing you messed up”, or ” see you knew you couldn’t do it.” 

And this is after we MISS ONE TIME! 

Look, messing up is a bruise NOT a tattoo!

It’s like getting a flat tire, we don’t leave the damn car on the side of the road or blame the car. We fix it or get it fixed! 

How would you explain your vacation to California if you got a flat tire on the way, so you turned around and headed back home?

It’s not about the setback, it’s about the comeback. The one workout you missed or one piece of cake that you ate does not define you. If you miss, it’s how you respond to the setback. Can you learn from it and simply show up the next day? That’s it. 

If you are able to overcome this one reason, then you’ll achieve your fitness goals. period! 

dr rob bell

Dr. Rob Bell is a Sport Psychology Coach. His company DRB & Associates is based in Indianapolis.  Some clients have included: Indy Eleven, University of Notre Dame, Marriott, and Walgreens. Check out all the mental toughness books.   

Please check out the podcast 15 Minutes of Mental Toughness as we interview expert athletes and coaches about Mental Strength and their Hinge Moment.

Mental Game

mental game kenny rogers the gambler

Three Mental Game Lessons From Kenny Rogers “The Gambler”

The Gambler is such a good tune and it has three lessons about how we can apply the mental game. It’s amazing to believe that the writer of this song, Don Schiltz shopped this song around for two years before it was picked up.

Patience & Persistence…

Johnny Cash put it on his own album, but it was Kenny Rogers who made this a mainstream, signature song! The chorus of this iconic song is the best ever when sung by ALL in the room. 

As a refresher, The Gambler is a tune about meeting a man on a train that is “bound for nowhere.”  

He speaks truth into the narrator’s life by asking for a drink of his whiskey and then providing “some advice.”

The first mental game lesson by Kenny Rogers “The Gambler.” He said, “If you’re gonna play the game, boy you gotta learn to play it right.” 

One of the best compliments I heard about a baseball team I worked with was “they play the game the right way.”  This opposing coach meant that they were a poised team that ran on and off the field, ran out ground balls to first base, backed-up one another, and held their own dugout in order. 

An amateur often does what a professional does but on purpose!

Playing the game the “right way” however, often just means playing  “my way”.  If you grew up playing baseball in the Dominican Republic, you flipped the bat after home-runs because it’s the culture of the sport. But, in the United States, bat flips are seen as showing up the pitcher. Playing street basketball at The Rucker Park in New York City is an entirely different game than inside a country-side gym. Advice from successful others is often about how they play the game. 

“Learning to play the game the right way” means being able to adapt and overcome and assimilate where needed into the culture. 

The second mental game lesson from Kenny Rogers “The Gambler” is “You never count your money When you’re sittin’ at the table.” 

The mental game can be boiled down to the essence of being able to focus on the process rather than the results. 

The process is even more important than the product. 

If we start counting our money, we are focused on the result rather than focusing on the next hand, which is the most important. Also, if we are counting our money while we are still playing, then it may seriously affect our play. We now do not want to LOSE the money in front of us, so we alter our style of play because we were focused on the money instead of the game. We will start to play it safe. 

Great players always play the game and NOT the context. 

When we allow results or the outcome to occupy our thoughts, it affects our current state of play. We get away from the process. Kenny Rogers The Gambler, admits in the next line, “there will be time enough for counting when the dealin’ s done.” 

The third mental game lesson “That the secret to survivin’ is knowin’ what to throw away, And knowin’ what to keep.” 

We can’t play every hand in poker. We can’t play every hand in life either. There will be runs of good times and bad times and the mental game lesson here is Discipline. 

Discipline requires self-control and staying committed to your goals and process. Discipline means doing the things you don’t want to do. In poker, if you have a good hand, the difference is being able to know when to fold a good hand that could cost a lot of your bankroll. 

Discipline also means that the person or team that makes the fewest mistakes usually wins! This requires doing the little things correctly and being able to stay within ourselves and simply Play our game.

Stay in our lane. 

Run our race. 

Ol’ Kenny Rogers offers up plenty of mental game lessons in this song, but there are the three strategies that we can use.

And that’s an ace you can keep!

dr rob bell

Dr. Rob Bell is a Sport Psychology Coach. His company DRB & Associates is based in Indianapolis.  Some clients have included: Indy Eleven, University of Notre Dame, Marriott, and Walgreens. Check out all the mental toughness books.   

Please check out the podcast 15 Minutes of Mental Toughness as we interview expert athletes and coaches about Mental Strength and their Hinge Moment.

art of becoming your best self

art of becoming your best self

The Art of Becoming Your Best Self


It’s kind of like adding lemon juice to milk and have a gulp of it.

Boy, as a kid, I once thought it sounded soooo0000 good and tasty. I wanted to try it. Well, I did and it was the first and last time I drank that stuff. Yuck!

Straight buttermilk, no chaser!

Now, in all fairness, I’ve learned that I most likely was not even drinking true buttermilk. I was drinking the knock-off, storebought version which is skim milk and cultures added to it.  So, I’ve only drunk commercial buttermilk. 

True buttermilk is made from real butter. It’s the liquid (whey) that forms from the churning of the butter. 

It is actually a very popular drink in Southeast Asia. Man, those people are mentally tough for drinking that stuff, because I bet fraternities most likely make their pledges consume copious amounts of it.

Heck, even with all the supposed benefits of straight buttermilk, I’m still not rushing out to down it. Now, before you read further, this blog is NOT about drinking buttermilk to build mental toughness, although if you do, let me know. It can’t hurt. 

So, what could buttermilk possibly have with becoming your best self?

Buttermilk is what it is by itself, but when it’s mixed with something else, it frankly makes that dish, the best ever! Buttermilk is the magic ingredient. 

Seriously, what is better than Buttermilk Biscuits and Buttermilk Pancakes and Buttermilk Fried Chicken, Buttermilk Ice-Cream, or Buttermilk ranch dressing, awesome! 

That’s how the art of being your best self occurs!  

By ourselves, in isolation, we make little impact. However, only when we share our own magic with others are we becoming the best version of ourselves. 

We need to just add the buttermilk. 

Talents and Gifts. 

According to the dictionary, a talent is a natural endowment of a person. 

Some of us have abilities that can be seen: cutting hair, detailing cars, landscaping, taking pictures, drawing, playing the piano, or singing. Then there are talents like running, jumping, throwing, comedy, or hitting a golf ball.  

A gift is also a talent, but it is something given willingly without payment. 

The biggest difference between talents and gifts is how they are used.

Talents that are used for the betterment of others become gifts. 

If you look up Quora, there are 95 current answers to “what is the greatest gift one person can give to another.” Seems most people are searching for actionable ways of becoming your best self. 

Many of these answers are love, kindness, time, patience, positivity, compassion, kindness, discernment, and respect. 

When we delve into spirituality, the Bible outlines specific spiritual gifts that include: Leadership, administration, teaching, knowledge, wisdom, prophecy, discernment, and exhortation. 

Everyone has a gift, but some do not utilize it and most do not maximize it. 

If we keep our talent only for ourselves, (which happens easily) then it restricts becoming your best self. Buttermilk by itself is not the best, only when used with others. The secret is that we have to give it away. We have to focus on making others better by using our own talents and turning them into gifts. 

When we focus on others and are of service; we make a difference. 

Focusing on others is by design it is not by default. 

Our default mode is to isolate. Okay, maybe not you, but I sure do. Only when I’m full of confidence, productive, and have exercised do I feel like connecting with others. It’s a lot easier to NOT have to connect with people than it is to build relationships.  

We can be comfortable and happy alone. We do not need to connect. But when we isolate, we lose confidence and we lose confidence when we isolate. Only mushrooms grow in the dark and who likes those? 

And in today’s world, sadly, it’s easy to isolate. But we do not become our best self without others.

NO ONE Gets There ALONE. 

When we use are using our gift, we are truly alive!

dr rob bell

Dr. Rob Bell is a Sport Psychology Coach. His company DRB & Associates is based in Indianapolis.  Some clients have included: Indy Eleven, University of Notre Dame, Marriott, and Walgreens. Check out all the mental toughness books.   

Please check out the podcast 15 Minutes of Mental Toughness as we interview expert athletes and coaches about Mental Strength and their Hinge Moment.

mental toughness challenge

What Can You Learn From This Mental Toughness Challenge?

My son is a great boy, but he has fear, just like we all do. He’ll get afraid of the dark going upstairs, so when he took back his sandwich at Panera because it wasn’t cooked correctly, it was a very proud moment! 

One of my favorite parts of my coaching business is offering the NO ONE Gets There ALONE 30-Days to Mental Toughness. My online coaching isn’t the true joy of one-on-one coaching, but it allows me to help people an experience of getting better.

The 30-day mental toughness challenge only begins at the start of every month and its focus is about creating a Better US and a Better YOU. 

I do not challenge anyone with anything that I haven’t done myself.  But, the only way to build mental toughness is to overcome the adversity in life. We need to get uncomfortable. So, it takes creativity to be able to create situations that challenge ourselves without having to exert some sort of physical challenge. 

Only through discomfort can we grow and realize that our fear was lying to us. No matter what happens in this challenge, I PROMISE THAT YOU WILL NOT DIE! So, it is true that what does not kill you only makes you stronger. 

The following grit challenge below is my personal favorites and I love doing it, but also hate it as well because it makes me uncomfortable. 

The premise is simple: Ask NOT, Want NOT. 

If you want anything in life, we can’t be hindered by the fear of being able to ask for it. A better salary, a nicer home, a sale, a car, or even a relationship! We need to ask for what we want! 

On day 18 on the 30-day Mental Toughness Challenge, my clients receive this: 

Ask for a Discount…

Today, you’ll have to  get to ask a shop that you visit for a discount. (i.e., Home Depot, movie theatre, Starbucks, restaurant, Applebee’s, wherever).

Why do this challenge? 

First, it gets us out of our comfort zone. We get nowhere in life until we get uncomfortable! The reason we may get uncomfortable is the fear of asking for a discount because they may say “no”, or it may make us feel silly or like a cheapskate. However, these are the mental obstacles and head trash that we need to overcome. 

Get over the fear and do it anyway.  Don’t talk yourself out of it.

Step #1
You’ll be better prepared if you have a strategy heading in. It’ll help get over the un-comfortability. 

Ask “Can I have a discount?” 

And be prepared for the odd look and weird retort, “um, why?” 

Here are some strategies for their response- 

“I’m doing a challenge” 
“I just wanted to ask”  OR 
“I come here a lot” move. 
Or simply reply, “I could really use it, I’d appreciate it.” 
“I wanted to see if 10% off was possible, please?” 

Step #2
This mental toughness challenge is not complete until you actually GET the discount. You’ll get to keep asking…So, take it seriously and stay with it until you’re successful. Patience and persistence…

Step #3
Assess and reflect. What did you learn from this mentally tough challenge? What made you most uncomfortable? Why was it a fear and did it go beyond the fear of rejection?  

My colleague Shannon was put to the coals to do this challenge. “It doesn’t count until you get the discount!” So, she went into Best Buy to buy an Apple watch. She asked and the associate said “Let me see if there is an open box.” She got a few hundred dollars off an Apple watch!

Ask NOT Want Not! 

Now, since you got the discount, how did it feel? 

Mental Toughness is how we respond to the adversity we face in life, but we suck at putting ourselves in situations that challenge us mentally. 

If you want to learn more about the 30-Day Mental Toughness Challenge, click here and start at the beginning of the month! 

mental health tips


dr rob bell

Dr. Rob Bell is a Sport Psychology Coach. His company DRB & Associates is based in Indianapolis.  Some clients have included: Indy Eleven, University of Notre Dame, Marriott, and Walgreens. Check out all the mental toughness books.   

Please check out the podcast 15 Minutes of Mental Toughness as we interview expert athletes and coaches about Mental Strength and their Hinge Moment.

impact of a coach

impact of a coach

The Life-Changing Impact Of A Coach

There is no greater or important person in society than a coach. And while I often state that everyone is an athlete, everyone is also a coach.

In life, we are ALL Nurses and Patients. 

A coach will impact more people in just one year than most people will in their entire lifetime.  We all can remember both our favorite and least favorite coach.

My favorite coach was still my J.V. soccer coach, Rick Lushbaugh who taught me that I didn’t HAVE TO sweat and push myself running up this steep hill in the heat of August with my teammates. NO SIR! He taught me that I GET TO run up this hill. Training is a privilege. 

Remember these impactful coaches that made us believe in how good we could become and sadly, those who also showed us how we did NOT want to do things. 

When things go horribly wrong with people and society, my belief is that the impact of a coach was not evident at the moment. There was no coach to guide them and point out the blind spots in their life.

Everyone needs the life-changing coach! 

A coach is someone who takes you someplace that you want to go. Think of a stagecoach!

Jerry Palmieri received the lifetime achievement award for NFL strength Coaches. He wonderfully represents a select cohort of coaches. He’s won two SuperBowl trophies and retired from the NY Giants. He’s been in strength coaching profession since 1983. 

He gave an excellent reflective, lifetime speech and talked about the things he learned from coaching. It was after he mentioned all of his mentors and proteges in the room that it dawned on me. 

This man has personally coached thousands of athletes and mentored hundreds of other strength coaches. One can safely estimate that the people he deeply impacted and directly changed their lives goes across generations. 

Then, from the number that he directly impacted to the many numbers of people that they themselves impacted gets pretty mind-boggling. 

The trickle-down effect from his coaching has to be in the hundreds of thousands. That’s the impact of a coach! 

So, what type of coach are you?

Check out our original piece inside of JVA-

Everyone is a coach! Knowing yourself is key to being an incredible coach.

We all have insecurities and strengths as people. No one is perfect in all areas of their life and hence there are NO perfect coaches. But the key is: do you as a coach create better people, who in-turn positively impact others? Do you create a better US? 

You may be thinking “of course”, but here’s the difficult rub. Unless we transform our own pain and insecurity in lives, then we will transmit it to others. Usually, those closest to us will feel our own junk. We will project our stuff onto them!

10 Ways for Coaches to Be Mentally Tough

This strange thing about life and performance is that the toughest person to coach is ourselves. I do not think that we were created to coach ourselves. It requires us to seek out and connect with others! We simply can’t coach ourselves in all areas. Now, I don’t need a coach about how to brush my teeth or stay motivated, but I need others in my life to point out my own blind spots. 

Do you facilitate a culture of excellence?  Because if your presence doesn’t make an impact, then sadly, your absence won’t make a difference.

Lou Holtz stated that we are trying to create a culture where you are missed when you are absent. 

No matter who you are, someone looks up to you and watches your actions. You make an impact even though we can’t always know the significance.

As coaches, we plant trees that we will never see.

We plant trees whose shade other people will enjoy. If we are fortunate enough we will see the gravity of our coaching, years later, seeing who they developed into as people. 

So, the question is will you be that Hinge person in someone’s life? Will you represent the impact of a coach and be the person that they look back and say“you” made the biggest difference in who they became? 

dr rob bell

Dr. Rob Bell is a Sport Psychology Coach. His company DRB & Associates is based in Indianapolis.  Some clients have included: Indy Eleven, University of Notre Dame, Marriott, and Walgreens. Check out all the mental toughness books.   

Please check out the podcast 15 Minutes of Mental Toughness as we interview expert athletes and coaches about Mental Strength and their Hinge Moment.

virtual races

virtual races

Why You Should RUN AWAY From Virtual Races

Virtual competitions have popped up like dandelions in recent years because these companies have found creative ways to simply separate you from your money. 

Sorry, but virtual race companies trick you into thinking you’ve accomplished something when it’s really all about the bling. Can you even Google VR races and see anything that does not have to do with the finisher medal or bling? Seriously, Disney has the best finisher medals for their fake races, which is why people are willing to spend tons of money. 

We’ve become a participation medal society, obsessed with making sure everyone sees the medal we’ve earned. You SHOULD be proud of entering and completing that REAL race! You put yourself out there and did it.

But, please keep those virtual races medals in your sock drawer.

 Why running a REAL race will always be the best option.

First, you have to sign-up.

But signing up actually keeps many people from running a race, to begin with.

There is fear and apprehension to signing up. It takes commitment and guts to “put yourself out there and race.” Signing up forces you to deal with your own head trash and overcome the obstacles that you’ve created for yourself. Dealing with adversity is how you build your mental toughness. 

Signing-up is how you crush racing and how you crush life,  Once you sign-up for a real race, your mentality changes, and you’ll train and prepare. Heck, we prepare and train more than we actually play and perform. Signing up and doing a real race is more about who you become on this journey rather than what you achieve. 

Only YOU know the obstacles you must face: fear of finishing, a certain time, people looking at your body, the nervousness of simply doing it, not having a support system in place, or not having a big enough “why”? Simply put, you need to turn your excuses into your reasons why! 

Now, if you decide that these mental blocks about what others think are too big for you to overcome, then fine, be done with it. Don’t race! I’m not shouting that everyone must race. Now, your life becomes exponentially better when you face your fears, it’s totally your choice. 

But, DO NOT acquiesce into signing up for a virtual race instead!

This is not how you win the battle over your own mind! The excuse why you didn’t sign-up for a real race will still be present later on, and it’ll grow actually because you didn’t face it. If you don’t want to race, then don’t, but if you do and can’t muster the courage right now, then train and look at another real race in the future! 

Second, you can’t google a real experience!

Running a real race is an experience that includes the unease the night before while laying out your race kit. The early morning wake-up call and brisk cold air, and having to run to use the bathroom before the start. The nerves, the jitters, and excitement is what LIFE is all about! You don’t have to experience those feelings, you GET TO! You get to overcome and face your fear and do it anyways. 

Third, races bring out the BEST in people.

The easiest place in society and humanity to love on one another is in an actual race! That’s why #bostonstrong was so meaningful after the cowardice bombings at the Boston Marathon. I guess the virtual race facebook group encourages one another too, but it’s social media, not real likes.  During my Ironman, EVERYONE kept cheering each other on and you could feel the love and support because we were all trying to achieve the same goal! We knew what it took to complete the goal so it naturally brought out the best in people. 

Fourth, Virtual races are simply way too selfish.

It’s all about you! The best part about REAL races is that it’s NOT all about you!

You’ll cheer people on and you allow others to cheer you on. It involves volunteers, coaches, race organizers, and bystanders. It becomes a community, a flash mob of encouragement, where the real race tries to bring out the best in everybody. 

During a local 10k race that had two loops, I passed a really old lady who was grunting through the 5k. It was obvious she was not a runner and was hurting, but she wasn’t going to quit. I stopped and kind of jocked her a bit, and told her to “remember her ‘why’ and that someone was looking up to her!” As I took off, she yelled: “Oh, thank you!” The interesting thing is that she helped me out more than I think I helped her, but it was true, she WAS inspiring someone younger, I guarantee it!  

Now, I get it, you may be thinking, “Rob, why bash and hate on a fit moms club?” They push the strollers and want to enter the virtual race as a group and get fit and some of their money goes to charity and that’s a bad thing? 

Anyone seriously committed to getting fit is a winner in my book because they are putting themselves out there willing to make a change and get better. Fit Mom’s club certainly doesn’t need my permission and I’m not hating on them, as much as I’m put off by the virtual races themselves. 

There was a very successful financial advisor whom I stayed with every year at a PGA event. As I was asking one night about money, he said: “The world will always try to separate you from your money.”

Wow. Que the virtual race! 

dr rob bell

Dr. Rob Bell is a Sport Psychology Coach. His company DRB & Associates is based in Indianapolis.  Some clients have included: Indy Eleven, University of Notre Dame, Marriott, and Walgreens. Check out all the mental toughness books.   

Please check out the podcast 15 Minutes of Mental Toughness as we interview expert athletes and coaches about Mental Strength and their Hinge Moment.