Exercise 1: For When You Are Really Nervous and Overwhelmed

I've seen firsthand how nerves can impact training, disrupt sleep, and, most crucially, affect performance in the ring. This exercise stands out as one of the most effective methods to quickly shift your focus from anxious thoughts to the present moment, helping you regain control and clarity. Try it now.

Use this technique in moments where you feel overwhelming nerves and anxiety, such as:

• The Days Leading Up to the Fight: When thoughts of the upcoming fight cause fear and panic, this exercise becomes a powerful tool to shift your attention back to the present moment, helping you maintain focus and composure.

• Just Before Walking Out for Your Fight: When the pressure is mounting and your heart rate is up, this exercise can help ground you, bringing your focus back to the task at hand.

• In Between Rounds: During the brief pauses in a fight, it's vital to refocus and center yourself. This method can be a quick and effective way to shed off the stress of the previous round and prepare mentally for the next.

• Before and During Sparring: It helps in stabilising your emotions, keeping you calm and focused, and allows you to perform at your best without being hindered by overwhelming feelings.

By incorporating this exercise into your routine, you can learn to manage the inevitable nerves that come with competition, ensuring they don't overpower your skills and training.

Exercise 2: For Relaxation & Rest: How To Calm Your Mind

Through my extensive experience coaching over 100 fighters, I understand the struggle many face with restlessness and stress, particularly during periods of intense training or in the lead-up to a fight. Exercise 2 is specifically designed to address these challenges, offering a peaceful escape from the mental whirlwind.

This exercise harnesses the power of mindful breathing and body scanning to induce a state of deep relaxation. It's particularly beneficial in situations like:

• The Night Before the Fight: If you're lying in bed with racing thoughts about the upcoming bout, this technique can be a powerful tool to calm your mind, allowing for a restful sleep.

• Weight Cuts: When the physical and mental demands are high, this technique can help alleviate stress, aiding in both mental and physical recovery.

• Post-Training Wind Down: After intense training sessions, this exercise can be the perfect way to bring your body and mind back to a state of calm, enhancing recovery and improving sleep quality.

By incorporating these mindful practices into your daily routine, you can gain better control over your stress responses, improve your focus, and maintain a clear head in all aspects of your training.

Exercise 3: Affirmations For Confidence & Self-Belief

Self-doubt and fluctuating motivation levels can be significant barriers to your training, sparring, and peak performance in the ring. Exercise 3 is crafted to empower you, transforming your mindset into one of your greatest strengths.

This exercise centers around the use of positive affirmations and gratitude practices to build a positive, resilient mindset. It’s especially useful in scenarios like:

• When Doubting Abilities: If you find yourself questioning your skills or potential, this technique can reinforce self-belief and confidence.

• Preparation for Upcoming Fights: In the buildup to a fight, when nerves and pressure can overshadow your capabilities, these affirmations and gratitude exercises help maintain a positive outlook.

• During Training Lulls: On days when motivation to train is low, use this practice can provide the mental boost needed to stay committed and focused.

• Post-Competition Reflection: Whether after a win or a loss, focusing on gratitude can help you maintain a balanced perspective, learn from the experience, and prepare for future challenges with a constructive mindset.

Incorporating these mental exercises into your routine can significantly enhance your mental fortitude. They are not just tools for temporary motivation; they are practices for cultivating a long-term positive mindset, essential for success both in and out of the ring

Join Our Community

As your mind coach for the White Collar Process, I'm here to enhance your journey with more than just the free meditations and live coaching on sparring and fight day. For a deeper, more personalised mental training experience, I offer two additional support.

1. One-on-One Sessions: Tailored to your individual needs, these sessions allow us to focus intensively on your specific challenges and goals, providing bespoke strategies and support. They're ideal for those seeking a more personalized approach to mental training, and for those who suffer from extreme anxiety.

2. 'Inner Warrior' Course: For those who prefer a structured yet flexible approach, the 'Inner Warrior' course is a comprehensive, self-paced program. It guides you daily, all the way to fight day, building a resilient, focused mindset.

Both options are designed to complement the live sessions and free resources, giving you the tools to enhance your mental game and achieve peak performance in and out of the ring.

Recovering from getting knocked down

Dealing with nerves before the fight and during

Learning about myself and my suffering