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This is Natalie, your mental performance expert providing tips, tools, and personal experience in the world of sport psychology


As a mental performance coach, I empower athletes to overcome obstacles and achieve success. Something I hope to get across with these blog posts is authenticity and realness. I'm always candid with the athletes I work with about my struggles and the hard days I faced as an athlete. But I also share stories of the good days – the days when I learned new skills, conquered my fears, overcame injuries I was told would end my career, and competed at a national level. I tell these stories to remind athletes that they are not alone.


Every athlete faces challenges. But what motivates athlet

es is the thrill of achieving their goals, overcoming obstacles, and reliving their successes again and again. Success cannot be achieved without failure. That's why it's important to use mistakes, setbacks, and challenges as fuel to conquer anything you set your mind to.





What Can You Expect from our Sport Psych Blog Post?


  • Tips and strategies for enhancing mental skills related to sports performance, including mental preparation, goal setting, motivation, confidence, focus, and fear managing just to name a few!

  • Information on current research, trends, and issues in sport psychology.

  • Useful advice for athletes, coaches, and parents seeking to improve their mental game in sports.


Overall, our sport psychology blog can be an informative and valuable resource for anyone looking to improve their athletic performance!


What's Next?

Stay tuned for more posts that can help you take your mental game from "Ehhh" to "Ohhh Yaaaa I've Got This!" Remember, it's not just about the physical training, it's also about the mental gains. So, let's get our brains in shape and crush those personal records!


Join our Membership Now to continue reading and enjoy all you need to know to improve your mental game!


Let's Get Mentally Fit!

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Goal setting is a powerful tool that can help gymnasts take control of their training and stay motivated. Whether you're aiming for a personal best or competing at a high level, having clear goals provides direction and keeps you focused. In this blog post, we'll explore how to set effective goals for both short-term and long-term success, the difference between process and outcome goals, and how to create SMART goals.


Short-Term vs. Long-Term Goals


Short-Term Goals: These are the goals that gymnasts work toward on a daily, weekly, or monthly basis. Short-term goals allow you to make measurable progress in the short run and give you a sense of accomplishment as you check them off. Examples include mastering a new skill or improving flexibility.


Long-Term Goals: These are your big, overarching goals—such as making the national team or qualifying for a major competition. Long-term goals give you a sense of purpose and are often the result of sustained effort over months or even years. However, they can seem overwhelming without breaking them down into smaller, achievable steps.


Process vs. Outcome Goals


When setting goals, it's important to understand the distinction between process and outcome goals.


Outcome Goals: These focus on the end result. Examples include winning a competition or earning a certain score. While outcome goals are motivating, they can be beyond your immediate control and may lead to frustration if things don’t go as planned.


Process Goals: These focus on the steps and behaviors that lead to the desired outcome. For example, improving technique, increasing strength, or practicing consistency. Process goals are much more within your control and can help build confidence, as they focus on the actions you can take every day to improve.


Why Process Goals Are More Efficient: Focusing on process goals helps gymnasts stay grounded and proactive. Instead of worrying about the final score or placement, you can focus on your daily actions that directly contribute to your improvement. This helps avoid burnout and frustration, and it builds confidence over time.


Creating SMART Goals


To create goals that are clear and achievable, consider using the SMART framework. SMART goals are:

  • Specific: Clearly define the goal.

  • Measurable: Establish how progress will be tracked.

  • Achievable: Make sure the goal is realistic based on current skill level.

  • Relevant: Ensure the goal aligns with your long-term objectives.

  • Time-bound: Set a deadline for completion.


Example of a SMART Goal for Gymnasts:


Goal: “I will increase my vault height by 10% in the next two months by practicing my approach and take-off technique three times a week.”


This goal is specific (increase vault height), measurable (by 10%), achievable (given current skill level), relevant (helps improve overall performance), and time-bound (within two months).


My Personal Experience with Goal Setting


Natalie Gurnett at the Manhattan Classic in 2013
Natalie Gurnett at the Manhattan Classic in 2013

When I was a gymnast, goal setting was a critical part of my training. I made it a habit to set daily goals, which helped me manage mental blocks and stay in control of my practices. For example, I’d focus on specific aspects of my technique, like maintaining a tight body position on bars, or working through mental barriers during my series on beam. Writing down these goals gave me clarity and focus, and it was an effective way to monitor my progress.


By setting short-term goals every day, I could see gradual improvements, which in turn boosted my confidence and helped me build momentum for larger goals. These daily goals not only kept me on track but also allowed me to celebrate small successes, making the bigger picture seem more achievable.


Using the Goal Setting Template


Now that you know how to set goals, use this template to create your own:

  1. Ultimate Goal (Long-Term):

    • Example: Make the national team by next year.

  2. Seasonal Goals:

    • Example: Compete in at least three competitions this season.

  3. Monthly Goals:

    • Example: Master a new skill in my floor routine by the end of the month.

  4. Weekly Goals:

    • Example: Focus on increasing flexibility and strength with a 3-day weekly schedule.

  5. Daily Goals:

    • Example: Practice vault technique for 30 minutes, focusing on take-off position.

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In Western New York, the love for golf goes beyond the fairways and greens. OnCore Golf and Psych Me Up Consulting are two dynamic forces dedicated to enhancing the golfing experience while making a positive impact in the community. Their collaborative efforts focus on inclusivity, empowerment, and support, ensuring that every golfer has the resources they need to unlock their ultimate potential.


Fostering Inclusivity Through Partnerships

OnCore Golf has consistently demonstrated a commitment to making the game of golf more inclusive and accessible. By partnering with organizations like Black Girls Golf, OnCore empowers and encourages women of color to participate in the game. This partnership goes beyond merely playing golf; it emphasizes building a sense of belonging and confidence among its members. By breaking down barriers, OnCore is fostering a diverse golfing community where everyone feels welcomed and valued.


Supporting Veterans with PGA HOPE

OnCore’s current partnership with PGA HOPE (Helping Our Patriots Everywhere) further underscores its dedication to making a positive impact. This program introduces golf to military veterans as a means of enhancing their physical, mental, social, and emotional well-being. Through this collaboration, OnCore honors those who have served, using the power of golf as a tool for healing and rehabilitation. This initiative illustrates how the sport can be transformative, offering a supportive community for veterans.





Commitment to Diverse Levels of Play

OnCore's commitment to inclusivity is also reflected in its former partnerships with the EPSON Tour and the APGA. The EPSON Tour serves as a crucial stepping stone for aspiring women golfers to achieve their professional dreams, while the APGA focuses on increasing diversity in the sport by providing playing opportunities for African American and other minority golfers. These partnerships highlight OnCore’s dedication to supporting various levels of golf and making the game accessible to all.


The Mental Game: Empowering Golfers

In addition to OnCore’s equipment and community initiatives, Psych Me Up Consulting plays a vital role in enhancing the golfing experience. Psych Me Up Consulting is excited to be a new partner with the WNYPGA, and in a short time, it has made significant strides in getting involved with the local golfing community. By providing valuable resources for mental performance training, Psych Me Up is committed to supporting golfers of all levels, helping them enhance their focus, confidence, and emotional resilience. Looking ahead, the organization is planning more collaborative events with PGA HOPE and PGA Reach, aiming to broaden its outreach and ensure that all golfers in Western New York have access to essential mental performance resources. Psych Me Up will be a proud sponsor of the The Inaugural WNYPGA Birdie Bash to benefit Golisano Children's Hospital and PGA REACH WNY hosted at Monroe Country Club in Rochester, NY. This initiative reflects Psych Me Up’s dedication to fostering a well-rounded approach to golfing excellence throughout the region.




 

A Holistic Approach to Golf

The collaboration between OnCore Golf and Psych Me Up Consulting creates a comprehensive approach to improving the golfing experience. By combining top-tier equipment with mental performance training, they empower golfers to excel both physically and mentally. This holistic strategy not only enhances individual performance but also fosters a stronger sense of community among golfers.


Conclusion

OnCore Golf and Psych Me Up Consulting are more than just brands; they are catalysts for positive change within the Western New York golfing community. Through meaningful partnerships and a commitment to inclusivity, they are making golf accessible to everyone, regardless of their background or circumstances. By supporting local organizations and providing vital resources, they are championing the idea that golf is not just a game—it’s a community and a vehicle for transformation.


Together, they are unlocking the ultimate potential of golfers in WNY, creating a legacy of empowerment, support, and positive change. Join us in celebrating these efforts and embracing a game that welcomes all!



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