Welcome 2020!
I love this time of year, it gives me a moment to pause, reflect and set intention.  Do you fumble through life and sometimes wonder, "how did I get here?"

Setting goals for the upcoming year is fun, creative and is a great motivator.  It is quite simple and when backed by action can unleash some amazing results.

It's as easy as:
* Be clear on what it is you want
* Set a timeline
* Have some measureability 
* Tell a friend or accountability partner
* Put your written goal(s) somewhere visible and set reminders
* Give yourself a reward for achieving this goal
* Visualise attaining this goal....this is a goal on steroids.  Click on below for Visualisation tips:
  http://www.momentumsport.ca/audiovideos.html

That's it!

Good luck and go after your dreams.
​Michelle

Anxiety.  It is endemic in our society, wrapping its dark shroud around our youth and is showing little signs of letting up.  It terrifies me.  I have witnessed first-hand the negative consequences of anxiety on those close to me and in the athletes, I have had the privilege to work with.  But, what are the causes and why is it so prevalent in North American Society? 
 
I am a curious person by nature.  Let me ask you 20 questions about yourself, and you will put a smile on my face.  So, I have asked questions, plenty of them to those with anxiety to understand and discover how it shows up, its impact and most importantly what works to quiet it.
 
This summer, we had the good fortune of hosting Ncamiso at our cottage for 4 nights.  He is a young man from Swaziland whom we sponsored from Elementary school right through to College.  To meet him as an adult and to witness first-hand how our donations helped propel him in his future left me awestruck and feeling immense gratitude toward the foundation Swazi Kids that made this happen.  Ncamiso’s English is perfect which allowed for some insightful conversation and allowed me to pepper him with questions about life in in his country.  “Ncamiso, tell me about anxiety in Swaziland?  Is it a factor in your country, does it affect your nation in the way that it affects ours?”   A little bit of background on the country, it is in a drought and famine, clean drinking water is sparse, jobs are few and because of the Aids epidemic, life span is shortened.  And yet, despite the difficulties within the nation, according to Ncamiso anxiety is not a word that he hears often.  I thought maybe he had misunderstood my question, but no he assured me Anxiety is a non-issue in his country.  Sure, there is stress and worry but serious mental health issues do not seem to exist there.  If my curiosity was not piqued earlier it certainly was now.  What the heck is going on in our beautiful nation and why are so many Canadians suffering from Anxiety?
 
I am certainly not an expert on Anxiety, just a layman with a bundle of curiosity and a lot of compassion for those that suffer from it.   Below are thoughts on what may lead to an anxious mind.  If any of these items resonate with you, then by addressing these causes you will be effectively antedoting them.    The causes as outlined, when flipped on the backside can become the healing agent. If you are reading this, and you suffer from Anxiety please chime in on what works for you and what doesn’t.  I’d love to see this list grow.  Thank you

1. Connection.  Feeling like you mean something to someone.  We need to feel part of a tribe.
2. Lack of Meaningful Work.  Fulfillment in work can lead to fulfillment in life. 
3. A secure future.  Will we be able to afford a house?  Meet a partner?  Have children? 
4. Absence of Nature
5. Focus on Junk Values.  Is your focus on material things, Instagram likes, followers or are you focused on such Intrinsic values of kindness, integrity, and generosity of spirit?
6. Respect.  Do you feel respected? Do you respect yourself?
7. Childhood Trauma – Neuroscience has concluded that there is a direct correlation between childhood trauma and anxiety in later years. 

 
Depending on the individual and their sensitivity it may only take the absence of one of the above qualifiers to create an anxious mind.  And, if you do have anxiety, consider addressing perhaps just one of the above, the one that screams out to you and that may be enough to restore balance in your mind.
 
And finally, gratitude.  By focusing on what is going well for you in your life ties up your brainwaves so that they cannot dwell on the negative.  Our brains are hard wired to think, so chose what you are going to think about and be conscious of that choice.  Our thoughts are interpretations of events going on around us, are you creating an interpretation that is empowering or disempowering?  You get to decide.  You are more powerful than you think.
 
Got a question?  Send it our way at,  momentumsportcoaching@gmail.com, we would be happy to answer it.
 
ABOUT MICHELLE NEWTON
Sport Psychology Coach, competitive athlete, speaker, author, PECI certified coach.
momentumsport.ca
 
Resources : https://thelostconnections.com
https://jack.org/Home

For as long as I can remember, I have been focused on how to optimise performance.  How can I be faster, stronger, happier, healthier?  What are those things within my control that if I were to tweak, would make all of the difference?
 
2yrs ago, I received a call from my brother with bad news; he had Stage 4 cancer and was given a dire prognosis.  In that moment, my world shifted, it literally fell out from underneath me.  He is not only my brother but also my mentor and my friend.  Nothing can prepare you for this type of news, I had been blindsided and suddenly in that moment, my entire view of the world had shifted.  Around this time, I noticed others in my peer group who were also becoming unwell.  I felt that I needed to do something but at this moment it was unclear…what actions should I take?
 
Treatment options were limited for Cliff, so he set out to change those things that he had complete control over – his food choices.  My brother, with the help of a nutritionist radically changed his diet, moving away from the typical Western diet and embracing more whole foods and plant based eating.
Happily, I can say, he is with us today, strong and healthy although still fighting cancer he is winning the battle.  The doctors are baffled, mystified and inspired by his vitality, attitude and slowing down of his disease.  Watching my brother slowly recover his health and seeing the significant role that diet plays in our wellness inspired the Eat to Thrive program
 
Nutritional science is still in its early stages, and there seems to be many myths and fads around food and food choices. It can be confusing and overwhelming  for the consumer to make healthy choices.  With the help of a holistic nutritionist, we developed the Eat to Thrive program.  A 5 week fully supported program that will unravel the mysteries of food. Participants will walk away with a very clear understanding of how to fuel themselves as well as reclaim control over their health and wellbeing. 
 
We will face many challenges in our lives and by embracing the mindset of ‘Breakdowns can lead to Breakthroughs’ has made all of the difference for me.  Today, my brother is so grateful for the sweetness of life, never taking it for granted.  He has taught me that we can face challenges as opportunities and this has made all of the difference.
 
 
 
MICHELLE NEWTON
 
Sport Psychology Coach Vancouver, Mental Trainer, Certified Performing Edge Coach, Classical Homeopath, Competitive Athlete,
Co-author of  the book, “Success Stories, Profiles of Canada’s Top Coaches.”
Coach for Eat to Thrive; 5 weeks to better Health.
 

Hippocrates: “Let food be thy medicine and medicine be thy food.”
​

​Do you perform well during training but choke during matches or critical points?  If the answer to this is yes, you are not alone.  It is one of the most common complaints of the competitive athlete.  Sometimes referred to as choking, it will inevitably diminish your ability to perform at your best.

When the athlete is focused on winning or carries high expectations, choking is more likely.  Athletes need to focus on the here and now, and most importantly focus on their process.  In the present moment, there is no room for doubt, only positive action and the joy of competing. When you look only at what you need to do right now; your score, will take care of itself.  Most importantly, the game is a lot more fun when you focus on what you have control of.  You have control of how you show up, your effort and your mindset.  Dwelling on past mistakes?  Give yourself an inner pep talk, adopt a power pose, take a breath, think about your technique.  All of these strategies will get you back into the game and the results will take care of themselves.   
Got a sport psychology question?  Send it our way at,  momentumsportcoaching@gmail.com, we would be happy to answer it.
 
ABOUT MICHELLE NEWTON
Sport Psychology Coach, competitive athlete, speaker, author, PECI certified coach.
momentumsport.ca

Have you ever asked yourself, “what is my relationship to food?”  We know certain truths about food, yet we sometimes feel powerless over our food choices.  We know that sugar and processed foods do not support wellness.  And we know that real foods such as vegetables, fruit and whole grains are good for us.  Yet, despite our knowledge we continue to consume foods that we know are detrimental to our health and wellbeing.
 
One of the reasons for our poor food choices is our belief systems and how these relate to food. These belief systems were formed during adolescence, and quite simply they act like the operating system of a computer.  They kick in during moments of stress, anxiety, anger, or frustration.  In a sense, the individual goes on autopilot and their freedom of choice disappears. 
 
So, reflect on your earliest childhood memory of food.  It may have been the warm smells of Thanksgiving or a family get together, or being told to finish what is on your plate.  In that moment, you gave food a certain meaning and your belief system was formed.  For some, the meaning of food is “food is fuel”, for others they relate to food as “comfort.”  Ask yourself, “what meaning do I give food?”  If the meaning you give it allows you to make healthy choices than great, conversely if your meaning disempowers you, by identifying this you are on your way towards healthier food choices.  Know that in every moment we are in charge of how we relate to food.  If your interpretation of food is not serving you, it is up to you to change it.  Want that chocolate bar? Have it if you really want it, but if you want it because you are triggered or reacting to a situation than pause. 
 
If we want to direct our lives, then we must take conscious control over our beliefs.  Got any questions, we’d be happy to answer them.
 
 
About Michelle Newton
Michelle is a sport psychology coach working in Vancouver.  Together with a holistic nutritionist she facilitates 5 week Eating Right Programs. She is a homeopath, competitive athlete and
Co-author of  the book, “Success Stories, Profiles of Canada’s Top Coaches.” 
 
http://www.momentumsport.ca/nutrition.html
 

5 Weeks to Better Health ; Take Action in your life to make BIG changes!
 
18 months ago, I received a call from my brother with bad news, he had cancer.  In that moment, my world shifted.  He is not only my brother but also my mentor and my friend.    His diagnosis was dire, Stage 4 cancer and given 2 months to live.  Happily I can say, he is with us today, strong and healthy although still fighting cancer he is winning the battle.  The doctors are baffled, mystified and inspired by his vitality, attitude and slowing down of his disease.
 
So what changed for him?  Treatment options were limited so he set out to change those things that he had complete control over – his food choices.  Watching my brother slowly recover his health and seeing the significant role that our diet plays in our wellness inspired us to create the Running Clean program.
 
Nutritional science is still in its early stages, and there seems to be many myths and fads around food and food choices that it can be confusing and overwhelming  for the consumer to make healthy choices.  With the help of a holistic nutritionist we have created a 5 week fully supported program that will unravel the mysteries of food.  Participants will walk away with a very clear understanding of how they can fuel themselves, and they will reclaim control over their health and wellbeing. 
 
Some of the results you may experience are:
 

1. Anxiety reduced, moods stabilized
2. Increased energy and vitality
3. Weight loss
4. HDL (good cholesterol) up and LDL (bad cholesterol) down

 
We meet as a group once/week in North Vancouver.  Your support team includes myself and Gillian Bogden a holistic nutritionist.  She will provide you with healthy eating plans/guides and recipes and teach you the facts about food.
 
You will be coached by myself in the areas of:
 

1. Changing behaviours and habits around food.
2. Uncovering your food story and looking at your beliefs around food
3. State of Mind – How your attitude influences your wellness
4. Creating intention and committing to what is really important to YOU.

 
We are committed to guiding you into a healthier lifestyle so that you can have your best life, do the things you love to do and feel great while doing it.
 
Want to Register? Contact us at momentumsport.ca.  Cost is $300.00

 
 
Hippocrates: “Let food be thy medicine and medicine be thy food.”
 

Creating a life that works, one that unfolds easily, one where you are unstoppable in every area of your life.  Have you experienced this? You have energy, a good attitude and you are in that blissful state of Flow.  A good friend of mine and professional in the healthcare field told me once, in order to even think about life working we must have three foundational pieces.  Sleep, Hydration, and Nutrition. 
 
All three of these cornerstones are addressed in our Eat Right Feel Great program.  We run groups of 8-10 individuals who are motivated to make positive changes in their lives.  This is a transformative program where you will be coached and supported on your journey to better health. We meet once/week for 5 consecutive weeks.  You will learn about nutrition, belief systems, gut health and your food story will be uncovered.  Most importantly you will come out with a new relationship to food, one that will give you freedom and empowerment.
 
"I was quite apprehensive making the commitment to this group and before it even started I was kicking myself for saying yes for fear of failing.  Thank goodness I actually followed through because this has been fantastic.  I don't know when it happened or what clicked for me, but I just really want to live my best life and it wasn't going to happen down the road I was headed.  The Tuesday night group meetings are something I look forward to.  The movies scare me, then teach and energize me.  The lovely women I've met have been wonderful.  This whole experience has truly been a gift and one that I'm very grateful for."
 
"I'm really enjoying this program and the process, so much more than expected, you have put together a great program that I think is speaking to everyone in different ways/in the ways we all individually need it most."
 
 
5 Week Outline

1. Your food story will be uncovered.  Limiting beliefs discussed
2. Changing behavior and habits around food
3. What are the barriers/constraints that are keeping you from being the best version of yourself?
4. Mind/Body connection.  If you are going to have a breakthrough in lifestyle habits, you need the right state of mind.  By changing your focus, you will be changing your state of mind.
5. Each participant creates their own goal for success and commits to fulfilling on this.

 
There is much confusion around what we should and should not be eating, this course will unravel the myths around food and you will walk away with a clear understanding of healthy food choices.  You will make commitments to your heath and have an accountability partner along the way.
 
"In 5 short weeks I have lost 7 lbs. without feeling hungry, I have energy and I feel great!  There is no turning back!"
 
 
Please join us for our next session commencing the week of September 10th in North Vancouver.  If you are from out of town, no problem.  We can “zoom” you in to our virtual live classroom.
 
We look forward to hearing from you.  http://www.momentumsport.ca/nutrition.html

Motivation ; the ability to initiative and persist.  Motivation is an inherently flawed concept, we are not designed to do something that makes us uncomfortable.  Our minds are designed to stop us at all costs, from anything that may potentially hurt you or pose a risk. A risk can be both real or imagined.  For instance a public speaker may feel the risk of humiliation or fear of looking bad.  

For the purpose of this conversation, imagine you have two working brains.  The first is found in the frontal lobe which I will refer to as the Professor Brain, the second is found in the limbic brain and we will refer to it as the Reptilian Brain. Both these brains talk to each other relentlessly, bargaining, arguing and occasionally finding agreement.  It is our Professor Brain that sets intention, goals and looks to create motivation.  These are all noble pursuits but unfortunately they are often hijacked by the Reptilian brain which will put the brakes on motivation.  

The key to motivation is communicating with the Reptilian Brain and getting him on side.

4 Strategies to Hacking Motivation and coercing the Reptilian Brain to get on side.

1.  Mood:  is your nutrition, sleep and hydration conducive to a motivated state?  If you are not well nourished and well rested your motivation will tank.

2.   Reward:  the reptilian brain loves rewards.  If your goal is to make the National Team in your sport, you will need to set up you're training/practice schedule to support this.  Check in with your progress and reward yourself for your efforts.  It could be getting together with friends or buying those new cycling shoes that you covet.

3. Focus on your greatest competitor.  Know that they are out training today so you better get at it.  Practice doesn't make perfect.  Perfect practice makes perfect.

4.  Find an accountability partner.  It could be your coach or a teammate or a friend.  Clearly tell them what you are gunning for, how you are going to do it, what actions you will be taking and ask them to hold you accountable.  It works like a charm.

Swim sensation, Katie Ledecky trains 30hrs/week.  Michael Phelps says she is the most motivated athlete in the world.  Katie's devotion to practice and setting superhuman goals is the way she keeps her motivation up.

Building and maintaining a high level of motivation is a learned skill that anyone can acquire.  An interesting story was told to me the other day.  A butterfly, in order to fly needs to break out of his cocoon in such a way that the pressure on his torso causes fluid to flow into its wings.  It is this fluid that allows for flight.  If we were to delicately open the cocoon for the butterfly, he would never fly.  When we are challenged that’s when we grow.  By extending ourselves, being motivated to have breakthroughs, we can reap the reward of complete satisfaction in knowing we have this grit.  Giddy up!