mental training

#31 Learn To Silence Your Ego with Gabi KOEVA

#31 Learn To Silence Your Ego with Gabi KOEVA

Athlete Case Study: Bulgarian Women’s National Volleyball Team, Middle Blocker for Beşiktaş Women's Volleyball (Istanbul Turkey).  Elite Sports Students Mentor  

_____________________ ____________________________

February 24, 2015

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BACKGROUND

On today’s episode we will talk about how Gabi got to where she is today. We will discuss how she decided to play volleyball instead of basketball, as both of her parents are former basketball players, but at her age, volleyball was the only option. She explains some of her struggles and decisions she has had to make over the years, as well as some of the mentors she’s had to help her. She also shares how she handled being a bench player while playing for the Bulgarian Women’s National Team and the importance of silencing your ego and continuing to work hard no matter what situation you may face.

BIO

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PERSONAL QUOTE:
“Remember that talent is only 1% of an athlete’s life, and the other 99% is hard work, hard work, and more hard work.” -Gabi’s Father

MOST INFLUENTIAL PERSON IN HER LIFE:

Dragan Nesic, the first coach to send Gabi an invitation for the Senior National Team, whom she learned the most from volleyball wise; Svetlana Ilic, Gabi learned a lot from her while playing in Switzerland, was one of the only coaches she had to emphasize importance of mental preparation.

Key Discussion Points:

  • When was a time you struggled in your sport or life in general?

  • How did you mentally handle being one of the bench players?

  • When was a time during a match that you made a mistake, and what did you do to move on from it?

  • When was your lightbulb moment?

  • When was one of your proudest moments?

  • What lead you to your studies that you’ve recently completed?

  • What is your current plan to be successful in your life and sport?

Key Lessons:

  • Accept failure!

“We all fail on a daily basis. I think its important that we learn from our failures.” GK @ 10:22

  • We need to learn to silence our egos and look objectively at the situation we are in

“After all, its the National Team and all the best players from your country are playing there..you have to give them respect..good players, they are not just random people on the court.” GK @ 13:16

  • Focus on your skills, getting better, and proving yourself at every practice

  • Competition within the team is what helps evolve players

  • Egos can be good and bad in some ways

  • Find a way to compete and add value to your teammates, make them better

  • Do your best to move on quickly from the mistakes you make while competing

“I talked to myself.. ‘the set is gone, it was just one point, you made a mistake, it was not your fault, focus on the next set, start over, do your thing, try to keep in mind the goals you have, focus on the small things, FORGET about it.” GK @ 17:28

  • The whole team loses/wins a game, not just one individual

  • If you dwell on the last mistake, you are most likely to keep making more

  • Sometimes you have to change your scenery or location to be closer to your success

  • The most successful people are those who challenge themselves, looking outside the box

  • Have your OWN vision for what you want in the future and create small goals to achieve that vision

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ATHLETE'S TIP JAR

What is the best advice you have ever received?
Always see the positive in every situation; things are how they are, its in our power to understand them how we want.

What is the first thing you do when arriving to a new team or arena?
Team: I look forward to the first couple of practices so I can see how the coach is working with the team, so I can understand their perspective.
Arena: I check out the lights, they can be disturbing sometimes

What personal habit do you believe has contributed most to your success?
When I start something, I really want to finish it.

Sleep & Morning ritual:
I sleep between 8-10 hours; I have breakfast, coffee/tea, I am up a few hours before practice, on the court half an hour before doing warm up/ mobility exercises.

What is one way you’d like to improve yourself?
Always try to learn something new, reading books

How do you cross-train to stay fit when you aren’t playing your sport?
I go swimming a few times a week

What is one book you would give away as a gift and why?
The Obstacle is the Way by Ryan Holiday; I would give this book to anyone who is struggling with something in life, sports, business, etc.

If you had a do-over, knowing everything you know now with all of the new resources (Beyond Athletic Podcasts, ESS Mentors, etc.) ,what would you have done differently and why?
I think things would have happened quicker for me, after listening to other’s experiences on a podcast, I would have learned a lot quicker.

INFO

Charity/Organizations They Add Value to:
Elite Sports Students; Mentor
Possibly a summer camp, 2015,  in Braham, Minnesota, run by Noah Dahlman

Past/Current Teams:
Past: VC CSKA Sofia, Bulgaria; Voléro Zürich,Switzerland; Minerva Volley Pavia, Italy
Current: Beşiktaş Women's Volleyball; Bulgaria Women's National Volleyball Team



Definition of Being An Athlete?

"Very important in our society; sports are famous, entertainment; people feel a direct impact from sports. If you have a role model, you are interested in all aspects of their professional and personal life. We as athletes should be giving a good example to the young kids. We are influential and
should take it seriously" -Gabi Koeva

RESOURCES

Books Mentioned:
The Obstacle is the Way by Ryan Holiday
Relentless: The Ultimate Mind & Body Challenge by Tim Grover

 

Also Mentioned:

Vlado Jaksic; Basketball Peace Ambassadors; Video

Braham, Minnesota
Noah Dahlman
VC CSKA Sofia,
Voléro Zürich

Minerva Volley Pavia
Beşiktaş Women's Volleyball
Bulgaria Women's National Volleyball Team
Elite Sports Students; Mentor
Beyond Athletic Podcasts
European Volleyball League
Pleven, Bulgaria
National Sports Academy "Vasil Levski"
Bulgaria,
Switzerland,
Italy
Turkey

 

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-Ryan (Owner @ EliteVolley.com)
____________________________
Elite Volley Agency
SRB Mobile: +381628905135 | USA Mobile: +13233623829
Sports Podcast: www.BeyondAthletic.com/listen
Agency: www.EliteVolley.com 
 

#23 6 Tips To Keep Your Body & Mind Healthy With RJO

January 21, 2015 | Solo Session with Ryan Jay Owens

6 Tips To Keep Your Body & Mind Healthy With RJO

LISTEN NOW (00:21:15) -or- VIA iTUNES | STITCHER RADIO | TUNEIN APPS :)

The purpose of a goal is who you become in the process.
— Henry David Thoreau

BACKGROUND

Today’s show will be another solo session with me. I want to share with you guys some of the lessons I have learned in 13 years of being a professional volleyball player around the world in more than 30 countries. I want to give you some small tips and tools that can change your life, not only in your sports world, but also for your own well being. 

You should always have your goals in front of you and be doing everything possible to optimize the not-so-little daily habits that can help your reach your goals! Here's some of my favorites and most vital that I use daily.

LISTEN NOW (00:21:15) -or- VIA iTUNES | STITCHER RADIO | TUNEIN APPS :)

1. HYDRATE | Before, During & After Tips

Before Training: Mornings 1 L water & 30-60’ b4 workout 1/2-1L minimum (pee test = The darker it is yellow is your dehydration level basically)

*During Training: Smaller amounts more often… best. Super long or hard have fruit with lots of water in it but lower fiber.. oranges, mandarins, bananas, etc.

*After Training: 5-10’ 1/2L dep. on sweat with salt!

2. REFUEL | Post Workout Nutrition

FANTASTIC 4 = ENERGY + MUSCLE + HYDRATION + IMMUNE

KEYS: 30’ WINDOW for Stage 1 + 60-120’ window for Stage 2

  • STAGE 1 = 30’ WINDOW after training

Glycogen Stores ("energy reserves") (1.2g/kg of bodyweight of carbs OR carb/protein mix)

*RECOVERY SHAKE EXAMPLE:
CARBS (fruit/berries, quinoa, sweet potato, seeds & nuts) + PROTEIN (hemp seed protein, whey, cottage cheese, greek yogurt, etc) + GUT HEALTH PREP = PREBIOTICS (garlic, banana, leeks, etc) & PROBIOTICS (greek yogurt, apple cider vinegar, miso, kimchi, and kefir) + BOOSTS (salt, manuka honey, stevia, cinnamon, raw cacao powder, vanilla powder, maca powder, chia seeds, coconut flakes, coconut oil, hemp seed oil, etc)

  • STAGE 2 = 60-120’ window after training

Protein, Protein Helpers, Fats (Omegas, etc), Antioxidants, Slow Carbs

EXAMPLE:

RECOVERY BOWL = FISH/POULTRY/RED MEAT (Bacon is ok) + FAT (nuts/seeds on salad… avocado.. coconut, hemp seed or walnut oil) + VEGGIES (Dark green Spinach/Kale/Collards etc but also bright colors more color the more vitamins/antioxidants) + SLOW CARBS (20% is probably more than enough here) Legumes like lentils, black beans.. Quinoa, rolled oats, whole-grain pumpernickel bread, Buckwheat, pearled barley and whole-wheat bread/tortillas for wrap/sandwich

HELPFUL TIPS:

*Drink water/liquids up to 20’ before meals and 30-60’ after or you will not digest everything from you food

*Fat Burners:
A Shot of pure lemon juice after meal will help digestion and fat loss.
Clove of garlic
Cayenne Peppers
Cinnamon

*Don’t Eat close to bedtime or you will be processing food during sleep...not have consistent sleep quality which will defeat the nutrition you just gave yourself!

3. GET FIT | Like An Olympian & Shed Fat

a. TABATA 8' Total = 2' Warm Up + 4' ON/OFF + 2' Cool Down (actually 2m40s of actual hard work… ;) 
Bike
Rowing
Treadmill
Track

b. HIIT
Weights (body + external weights)
Plyometrics

c. HACKS
Use props… Bands, Balls, Boxes (3 B’s… B-Trio…TB’s...)

4. BE MINDFUL | Flow State: Get In THE ZONE!

Take 5-10’ for breathing and visualizations

  • Mindful Breathing | Boosts focus, metabolism, productivity, creativeness
    • Eyes closed
    • Quiet room
    • Sit straight up with legs crossed or butterfly (Use Wall or couch if needed)
    • Set alarm for 5-10'
    • Tip: overtime your mind wanders just focus attention back to the normal rhythm of your breathing.. breathing will happen whether or not you think about it ;)
  • Visualize Success | Your dream + skills needed to accomplish YOUR dream
    • Repeat until you can see yourself successfully completing each skill you want to improve. This may take time but once you can.. try to see 8-10x of the same successful skill.
    • Tip: imagine how it feels, smells, etc.

5. GROW WISER | Everyday improve your knowledge 1%

  • Contact A Mentor
    • Contact them
    • Read something they wrote you as a reminder
    • Try to emulate/mimic/copy their way of doing what they do best to improve yourself in those areas.
  • Books (Autobiographies, Historical, Coaching (Skill Acquisition aka self-help)
  • Web Research 
  • MOOCs (Massive Open Online Courses)

6. MOBILITY MASHING | Prevent Injuries, Soreness & promote F.R.O.M

  • Tools = Ball and/or Roller
  • 30 seconds on each TP (Trigger Point) for 10'

Resources Mentioned:

CreativeLive.com | CourseTalk.com | Cooking Oil Chart


 

Tweet Me @ryanjayowens -or- @BeyondAthletic and tell me what you liked, that you heard it or as questions!


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