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EWS - Efficiently Work Sport

To assist you in "Efficiently Work Sports" Practice, we share grounded knowledge from Psychology areas, and Motor Learning.
With professionals, EWS aims to provide Athletes, Coaches, and Parents with ways to improve Performance and Learning consistenly, while caring for Mental Health, and promoting it.
From 5 rubrics, we offer diverse content for users to choose from:Expert Interviews | QBIO “Quick Bring It On” messages | IQ “Insight Quotes” | FR “Fresh Research” | PotW “Post of the Week"
To assist you in "Efficiently Work Sports" Practice, we share grounded knowledge from Psychology areas, and Motor Learning.
With professionals, EWS aims to provide Athletes, Coaches, and Parents with ways to improve Performance and Learning consistenly, while caring for Mental Health, and promoting it.
From 5 rubrics, we offer diverse content for users to choose from:Expert Interviews | QBIO “Quick Bring It On” messages | IQ “Insight Quotes” | FR “Fresh Research” | PotW “Post of the Week" << Show Less
Featured Audio
58. In Honor of Fair Play - Essential Element to E-W-S, PotW #12 Which moments in Sports get you the chills? ⬜ I get emotional with moments of Fair Play. And it’s about this essential Principle filled with great values that we get on a ramble for this PotW. 
 No particular reference to a post, just sharing 4 touching episodes representative of Fair Play. 
 With these, and by sharing some thoughts about it, EWS hopes to raise awareness for what matters most across Sports, and what should be embodied and taken to other areas of life.
 Because what would be of one’s genuine love to play and to win, without having fair competition and Fair Play measures. Without Fair Play where would be the dignity in the play of the game?
 This was indeed a special episode to produce and to share with you. So...
   -- Please reflect on this. Be a force in favor of Fair Play values, especially where dirty gaming or cheating may be spurring out.
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 Videos for the episodes referenced:
- Belotti -
- Gonçalo -
- Dinis -
- Morelos -
Newest Audio
83. A WIN Acronym to Win consistently, ft. Dr. Eddie O'Connor - QBIO #20 Winning produces probably the most thrilling and desired feelings 🔥 to have in Sports.
 On this (not so) ‘Quick Bring it On’ Episode, I provide a little important tweak you can take with you around the word “WIN” .
 This one is for a deeper focus on the present moment during practice or competition (and to what the game asks from you), and a not so deep fusion with your emotionality and thinking sides that are creeping in there and becoming unhelpful.
  ( Essential Interview Mentioned is on EWS Episode #77 )
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82. Efficiently Relate to Performance Anxiety - A Fearless Way, w/ Dr. Nick Lazaris Joining in EWS is Dr. Nick Lazaris, 👴 with +30years of Experience working on Performance areas and helping Athletes mostly regarding the perils of Anxiety.
A conversation that combines stories, examples, and applicable ideas to assist in your Sports Practice and in some tougher moments where anxiety can start to feel really big and impact negatively your performance.
Tune in if you're interested on dismantling some troubles you have been getting and obstacles you don’t know how to deal with them or simply surpass and perform more ate ease, more freely, and in the words of Dr. Nick - “Fearlessly” (we unpack more on minute 14).
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 QUOTES:
“I can do this! I don’t have to be afraid. Not without anxiety, The goal is to manage it. Anxiety is not our enemy.”;
“Performing Fearlessly is about being in charge of yourself, in the present.”
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 TIMESTAMPS:
Intro About Dr. Nick &gt; (00:55) ;

Beginning (Stories of Anxiety and Sabotage from Nick) &gt; (07:45) ;

Managing Anxiety & Expectations - His Process of Professionalization &gt; (11:20) ;

On “Performing Fearlessly” &gt; (14:12) ;

Fear & What Matters Link - Awareness and Care &gt; (18:52) ;

About some internal Battles &gt; (21:42) ;

On Perfectionism and Doubt - ‘Words That Kill’: “Getting Ready” + “Maybe” &gt; (23:10) ;

Shift on Mindset + Taking Charge &gt; (30:23) ;

Anxious on Critical Situations? Tips &gt; (36:21) ;

Skills Gathered from Sports to Life &gt; (40:00) ;

Quieting Inner negative self-talk &gt; (41:56) ;

On W-I-N & “What If’s” - Grounding on the Present &gt; (48:35) ;

Centering Oneself + Preparation is Needed &gt; (54:11) ;

Mental Imagery, Involvement &gt; (59:30) ;

Nick’s #1 Ingredient to E-W-S &gt; (01:05:25)



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References:
-- Nick’s Website 
--Nick’s Presentation for Athletes Mental Toughness
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81. When Taking Things Personally - Impacts of Criticism, @TedTalk Frederik Imbo - Potw #18 We all get triggered by some things, in some way or another. 😤 This can be good to mobilize one's energy for the sake of a good performance, or it can block an Athlete's optimal performance.
 What about being able to not letting criticism get the best out from you, and picking on the useful information that is coming from the sensitive topic pointed at?
 As the Author of this Speech, the Referee Frederik Imbo tells: “Most of us are referees at heart; we like to call throws and errors on someone else.”
 Tune in on this PotW to check out how this plays out, and how you can become better able to regulate all of this, and efficiently manage when people criticize you more harshly or point at some deficits in your performance.
 A path to E-W-S indeed, on this extended PotW.
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-- Frederik Imbo’s Tedtalk
-- About Psychotherapy
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80. Feelings Prior to Performance - Adaptation & Reflection, from Ravizza K. - IQ #17 An IQ to shake some preconditions and expectations 🤕 Athletes usually have in regards to their own levels of performance on training sessions or competition matches.
 This will inspire a reflection for yourself about your feelings and the way you look at them. Plus, on how they are influencing what you’re bringing (or being able to bring) to the pitch - to your performance.
 I hope in the end, you will not need (depend) that much of feeling X or Y to perform well (the most adapted possible - with effort) 😉
PS.: I heard this message before from Ken, but here is a link with the excerpt from an interview he gave and pronounced the quote, exploring it. 
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-- On Implementation Intentions
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79. Regret or Embarrassment - Psychological Tendencies in Sports, QBIO #19 A QBIO to entertain your brain for reflection (😬 vs 😳).
 How does the prospect of regret may influence your sporting practice (on training ground and during competitions)? How so, being embarrassed for some mistake, may contain a gem to be picked for learning?
 Examples are provided, and with this one, I would really love if you wrapped your mind around this and delve in it a bit more. So for that, you can share more by going on the 3rd link below:
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78. Sleep Review for Athletes - Maladaptations & Recovery, FR #4 This one is to highlight 💤 the essential roles of Sleep towards serving Performance levels.
 I’ve studied for a month from 2 world-known experts on this field, and I lay out here some theoretical considerations about Sleep + I talk about the evidence out there in relation with Athletes and Sleep, coming from two super Fresh Reviews of Science Literature, from 2019 and 2021 (links below).
 The purpose for this is right upon stressing how Sleep is a main pillar for the maintenance of high levels of performance and learning (including motor-skill development), and our Health in general.
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TIMESTAMPS:
Initial Thoughts + Importance of Sleep &gt; (01:18) ;

Overview + Important Notes to optimize Sleep &gt; (03:36) ;

What is Sleep? Its Stages + Evolution &gt; (09:00) ;

Curious Facts + Polyphasic Sleep &gt; (14:44) ;

About Chronotypes &gt; (17:15) ;

Motor Skill Development Evidence &gt; (19:47) ;

A Rule of Thumb + Catching up on Sleep &gt; (21:08) ;

General Results Found + Considerations (Good & Bad) (22:41) ;

Facts on Athletes + Poor Sleep (Habits!) &gt; (26:24) ;

Twisted Look Downplaying Sleep &gt; (29:33) ;

More Data on General Population (Impacts) &gt; (32:58) ;

About the Physical and Cognitive Impacts Bad Sleep have &gt; (35:46) ; 

Effects of Jet-lag &gt; (40:35)

Good Habits for Sleep Hygiene &gt; (42:54) ;

Overtraining Phenomena (Dangers) &gt; (44:16) ; 

Limitations & Final Considerations &gt; (46:55)



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REFERENCES:
- Book 'Why We Sleep'  
- Discover Chronotypes   &   Other Questionnaire  
- Study 1 & Study 2 
- Image 1 & Image 2
- EWS Curated Playlists  
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77. Overcoming Obstacles to Excellent Performance, w/ Dr. Eddie O'Connor A talk about 🚧 “overcoming obstacles to excellence” - and more! This is just to honor our guest’s motto in the work he does as a Clinical and Sport Psychologist in the USA - Dr. Eddie O’Connor.
 This one filled me of joy, and I consider this one of the most useful and essential for any athlete!
 Hands-on approaches are shared for athletes to relate better with themselves in tougher times, as well as managing unhelpful feelings and reactions related with performance.
 Our conversation ranged on topics like Failure (one’s perceptions and reactions around that), the traits and menaces about Positive Thinking, around his motto “Overcoming Obstacles to Excellence”, and still about Doing one’s best in the present moment, plus other stories related to psychological experiences during sporting events.
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 QUOTES:
 “There’s always something naturally human that keeps getting in the way. We’re all motivated (...) Motivation for what?”
“Ashamed of the quote on old BC: “Because Average isn’t good enough”
“If Excellence in your mind is achieving a gold medal, that’s a terrible message. You got (many other achievements). Excellence is a Personal Standard”
“(...) It’s a poisonous way that we do as humans, and it’s catastrophic to performers. Because they have nothing to do with us. (...) When we start comparing we start to lose focus on what we can control.”
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 TIMESTAMPS:
Intro/About Guest + Interview &gt; (01:07) ;

(Begin) Eddie’s Journey through Sports &gt; (07:07) ;

Social Media Bits to Help Athletes + Overcoming Obstacles &gt; (12:19) ;

Different Perceptions on Excellence + Embracing Pain (Story of Business Card) &gt; (18:45) ;

Standards + Comparisons + ‘Being good Consistently” &gt; (24:44) ;

Mastery Orientation + Satisfaction on the Process + Momentum &gt; (28:32) ;

Managing Emotions related to Performance (and During) &gt; (32:25) ;

On Acceptance + Intricacies of Emotions + “Price to Pay” &gt; (38:39) ;

Mindfulness in Sports &gt; (42:15) ;

Doing One’s Best + Frescobol + WIN in Mind &gt; (44:00) ;

Focus on the Present + Quick Surgeon Story &gt; (51:18) ;

Nº1 Ingredient to E-W-S &gt; (53:31)



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 References:
About Acceptance and Commitment Therapy: Source 1 | Source 2  ;

More on Dr. Eddie ;

Mindfulness in Sports ;



-- We appreciate your feedback: By leaving a Review for EWS HERE, you are automatically helping athletes/youngsters in need (see website)
-- Explore EWS Fully 
-- Tell us your thoughts / questions by audio - quick and anonymously if wanted 😉
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76. Stressing on Mental Training + Neutral Thinking, @TedTalk Russel Wilson - PotW #17 On prioritizing Mental Training 🧠 (and Mental Health). A set of reports from an elite NFL player - Russel Wilson, retrieving from a TedTalk he gave.
 A great 6min informal speech naturalizing life hardships in sports contexts, and sharing a few stories from himself, and how he went about them coping the most efficiently possible.
 He speaks, about shifting gears to neutral to regain some mental balance, as it also helps to get ready to perform (even under pressure(s)).
-- NOTE: This was a script prepared by our colleague Diogo Resende, a Psychologist currently working at a Portuguese 1st Division Soccer Club
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-- Tell us your thoughts / questions by audio - quick and anonymously if wanted 😉
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-- The TedTalk from Russel
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75. Belief in Improvement - Behavioral Implications, QBIO #18 A critical element 🚣‍♂️ for any process of learning or improvement: BELIEF.
 
 To believe that oneself is capable of improving is often considered as the pivotal aspect that must accompany a person so that that improvement occurs.  
 
 We all also know that this is too broad of a matter, and that it often sounds as a motivational cliché. Like: “believe in yourself! You are capable of anything” type of statements.
 
 Either way, from this episode, I want to show a power within ‘believing on improvement’ (two key words!). Alongside that, I wanted to draw on some behavioral implications this aspect has on one’s efforts and training.
 
 As a quote from Terry Orlick says: “As your beliefs about limits change, the limits change”. How’s been yours?
 
 PS: Cristiano Ronaldo just broke another record: all-time best scorer for National teams - 111goals. And many people (including himself often mentioning) attribute this astronomical success to believing one can do it and cultivating a desire to improve and get closer to those big goals.
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