Re-Train the Negative Brain

Re-Train the Negative Brain
By Dr. Randy Borum
Article first appears in Black Belt Magazine, January, 2008, pp. 48-50)

What generates the strongest feelings for you – the thrill of victory or the agony of defeat? According to brain scientists, the human brain is essentially “hard wired” to be negative. Numerous studies have shown that the electrical (neural) connections in your brain are stronger and faster when they are responding to something unpleasant than when responding to something neutral or pleasant.

Might this provide a scientific explanation for why “an idle mind is the devil’s workshop”? And why does the brain behave like that? And can we do anything about it? All very reasonable questions. Science provides some insights and possibilities.

Many scientists believe that this negativity bias comes from evolutionary adaptation. The idea is that a long time ago (roughly between twelve thousand and two million years ago) as the human species was beginning to emerge, the world was a tough and dangerous place with devastating weather events as big parts of the earth were frozen under glaciers interspersed with floods. Those humans who survived were the ones whose brains alerted and protected them from the hazards. Those would be our ancestors. That’s the theory anyway.

To be a bit more practical, the consequences of responding too slowly or insufficiently to danger are often more dramatic and hazardous than responding slowly to a neutral or positive stimulus. In a way, the negative brain is trying to protect us by prioritizing what it looks for, how it evaluates information, and how it urges us to act. It does this automatically, and often without our conscious awareness. When presented simultaneously with something negative, neutral and positive - the brain will naturally focus on the negative almost every time. This essentially means that worry is our brain’s default state and that negative emotions will “trump” the positive ones. Well, that explains a lot doesn’t it?

Now that you have read the bad news, perhaps no amount of good news will bring back your previously cheerful state…but I’ll try. One of the most remarkable features of the human brain is its ability to learn and adapt. You can take advantage of this knowledge to create what psychologist Martin Seligman calls “Learned Optimism” or the optimal state of experience that Dr. Mihaly Csikszentmihalyi simply calls “flow.”

We have the ability to change our own level of happiness – up or down - and to facilitate within ourselves a positive and perhaps optimal mental and emotional climate. Some scientists suggest that each of us has our own individual “set point” of happiness or positivity, and that maybe as much as half of that is genetically determined. But regardless of our natural tendencies and predispositions, nearly all psychology researchers would agree that we can change our “state” of positivity.

How do you do it? First, you need to recognize that optimism is a choice. You are going to have to take some responsibility for what you attend to, what you ruminate about and how you respond to it. It may not come naturally at first, but the more you do it, the more you will amplify those positive pathways in the brain and to mute the negative ones.

Positive psychology researchers often talk about three components of happiness. The first is to “get more pleasure out of life.” Find and appreciate what is positive and pleasurable as you go through life each day and savor it. If something delights your senses or makes you smile or laugh or feel interested – pause and pay attention to it while enjoying the pleasurable feelings that it brings. Feeling gratitude and being thankful can also foster positive feelings. The second component is to become more “engaged” in whatever you are doing. Too often when training or doing a kata, it is easy to mentally disengage and just go through the motions. Instead try to focus on and experience what you are doing without any other distraction. Don’t think too much or over-analyze, just experience what you are doing in the moment. The third component of happiness rests in finding ways to make your life feel more meaningful. Seligman suggests that you take inventory of your own strengths (such as courage, compassion, humor) and look for new ways to use them to achieve your goals or to help others.

Over the next week, consider trying (and writing down) these easy and practical steps to nudge your negative brain. Get a piece of paper for each day of the week. You don’t have to write a narrative just jot a quick note to yourself about the following five things:

• Write one blessing or thing in your life (or that happened that day) for which you are thankful.
• Write one thing you noticed during the day that brought you pleasure.
• Identify one person who you are grateful and happy to have in your life. Take a minute to think about why. Consider telling that person what you appreciate about him or her.
• Do something nice for someone, whether a friend or a stranger.
• Take one to two minutes to breathe deeply and allow all your muscles to relax. Focus only on your breathing.

You might find that being happy, positive or optimistic is hard work..at least at first. But it is well worth the effort. Mute the negative and amplify the positive.

Learning to Switch Off Your Brain

Learning to Switch Off Your Brain

By Dr. Randy Borum
(Article first published in Black Belt Magazine, December, 2008)

Have you ever wished you could just switch off your brain? Most people, from time to time, struggle with negative thoughts or nagging self-doubts. It can be even worse when you’re under stress or pressure. It’s bad enough that these thoughts cause discomfort or anxiety, but they also hurt performance.

Our first response is often to resist the thoughts and try to force them to stop. Paradoxically, that sometimes makes them worse. This ironic mental process has been the focus of Harvard Professor, Daniel Wegner’s research for more than two decades. Wegner often describes this as the “White Bear” problem. In the book “Winter Notes on Summer Impressions,” Russian novelist Fyodor Dostoevsky made the following observation: “Try to pose for yourself this task: not to think of a polar bear (white bear), and you will see that the cursed thing will come to mind every minute.”

Wegner and his fellow researchers decided to put that to the test. They asked people to think aloud for five minutes, but specifically to avoid thinking of white bears. Guess what? People would mention white bears about once every minute. So trying not to think about something doesn’t necessarily make the thought go away.

But here’s the real kicker: there was a rebound effect. After five-minutes of thinking aloud while trying to suppress the white bear, the researchers then gave participants permission to think about the white bears during the next five minutes of talking. The participants mentioned white bears more frequently than they did the first time. In fact, they even mentioned them more frequently than another group given the same permission, but who didn’t first have to suppress them.

Not only might our attempts to stuff down negative thoughts be ineffective, they might make matters worse. Some psychology researchers seem to think that this suppression-rebound process might explain how clinical obsessions get started.

So, if we’re bothered by negative thoughts, and trying not to think about them won’t work, then what should we do? There may be an answer in a technique or practice called “mindfulness.” Mindfulness blends principles of Eastern philosophy with Western psychology, but is different from Transcendental Mediation. It is not a religious practice and does not require any particular brand of spirituality or faith, but it allows you to deal with your thoughts without fighting them. Like the gentle martial arts, it allows you defend against a (mental) attack by flow, rather than by force.

The essence of mindfulness is very simple. It is about being quietly focused in the present moment- the “here and now” - while non-judgmentally observing your thoughts. The description may seem a little new-agey at first, but it is founded on a couple of very practical assumptions. First, by staying in the present you avoid the cause of most nagging thoughts and distractions. When negative content creeps in, it’s usually about something that has happened in the past or about something that might happen in the future. Being mindful is being fully in the present. Second, by learning to observe your thoughts without reacting or getting caught up in them, you take away their power to control you. Thoughts are just mental events. They are not necessarily true. They do not necessarily reflect reality. And they need not define who you are.

Research shows that mindfulness interventions are effective for managing stress and even for controlling pain and reducing symptoms of anxiety and depression. Mindfulness-based stress reduction programs are currently being taught in hundreds of hospitals throughout the United States. But you can get started on your own. Here’s a quick-start guide, but keep in mind – it takes practice. Learning not to get frustrated is part of the journey.

Start by finding a quiet place and time where you can sit comfortably you are unlikely to be disturbed. Close your eyes. Don’t worry about your thoughts at this stage, just focus on your breath and body. Begin to breathe deeply from your belly/diaphragm (your stomach should extend before your upper chest does). Most of us tend to breathe from our upper chest, so focus on pulling your breath from deeper in your abdomen. Inhale through your nose and exhale slowly through your mouth. Breathing in for about a count of four and out for a count of about eight. Start with three of these deep breaths. Then resume breathing regularly at a relaxing, steady pace

To keep your mind fully in the “in the moment”, focus only on each breath. As thoughts or worries enter your mind, you simply acknowledge them, without evaluating or labeling them and return your focus to your breath and to the present. Thoughts are not good or bad. Remember they are just mental events that you are observing. For example, if you find yourself thinking “This is silly” – you would say to your self in your head “I just had a thought that this is silly…back to my breath…..”

After you have spent a few minutes just listening internally and focusing on your breath, allow yourself to begin listening to the sounds around you – even the sound of quiet – give yourself permission not to evaluate, label, criticize or comment on them. Just listen, without judging. Next, when you are ready, you can slowly open your eyes and observe the room as if you are seeing it for the very first time. Allow you eyes to rest on some spot or object in the room and remain there for about 30 seconds or so. Observe and examine it without thinking about or evaluating it. Then move on to another object with the same pattern and for about the same amount of time…then to another….all the while allowing yourself to be aware of your breath and of your body. When you are sensing (but not analyzing) – simultaneously - your environment, you body and your breath, then you are fully in the present or “in the moment.”

The steps are simple, but staying on the moment takes practice. Try setting aside a time twice a day for the next week or so to exercise mindfulness. See if it can help you win against negative thoughts without fighting them.

Congratulations on the new job dude....

Whilst the mood is still euphoric in the media and amongst most of the people I know in the States and those with a vested interest in the UK, President Obamas election victory, whilst refreshing from the gimp chimp incumbent currently clearing out his desk and toy cupboard, I did have to hang back from some of the proclamations I saw.

Though no fan of Bush or the Republican party and their policies, I asked myself whether it was right for people here and elsewhere to tell others in America on blogs, social networking sites etc who to vote for? I guess it depends on your viewpoint. When I vote, I like to look at the candidates, their key policies and make a decision of my own. Uninfluenced by press and others point of view as much as possible.

However, that aside, after a long day at college, I wondered also what the impact on us here in the UK and Europe would be of a change in President/Party and their subsequent policy implementations. Particularly when such lofty and dizzying pronouncements are being uttered at us from every angle about 'this historic moment'.

The 3 that stick in mind are the Global Economy, the Environment and Foreign Policy. Obamas policy on the latter to do with Iraq and Aghanistan are well documented. American foreign policy is a whole topic in itself, one not that I don't want to go into here and one on which for a lot of people is simpler in intention than what a new President will have to do in reality (troop withdrawals, maintainance of security in those countries after withdrawal, American company contracts in those countries... cough!.... etc).

I'll leave Global Economics for the time being - the markets will correct themselves naturally! ;-) - and mention the one aspect that will affect each and every one of us in the longer term - the Environment. Americas shocking policy of the last 8 years has to change, and this election is, as Obama continually says, is for 'change'. Its pleasing to see the new President will have a team at the UN's climate change talks in Poznan in 3 weeks time. Re-engagement over Kyoto and post Kyoto policy would be nice too. The inner cynic in me feels from where we are now to 3 months time when he takes office and subsequent policy implementation will be watered down (partly due to the Global economic slowdown), but I sincerely hope that the guy with the new job is as true to his pre-election pledges (see http://my.barackobama.com/page/content/newenergy) and America leads the rest of the World with environmental and energy change. His record in voting prior to the election on this subject is promising and this is one area, along with domestic economic policy, where what he does right for America will definitely impact all of us. It can't be much worse than what passes for US environmental policy currently, but heres hoping it gets much much better.

Physical Strength, Fighting Ability Revealed In Human Faces

A mechanism exists within the human brain that enables people to determine with uncanny accuracy the fighting ability of men around them by honing in on their upper body strength. What's more, that assessment can be made even when everything but the men's faces are obscured from view. 

ScienceDaily (Oct. 25, 2008) — For our ancestors, misjudging the physical strength of a would-be opponent might have resulted in painful –– and potentially deadly –– defeat.

Now, a study conducted by a team of scientists at the University of California, Santa Barbara has found that a mechanism exists within the human brain that enables people to determine with uncanny accuracy the fighting ability of men around them by honing in on their upper body strength. What's more, that assessment can be made even when everything but the men's faces are obscured from view.

A paper highlighting the researchers' findings appears in the current issue of the Proceedings of the Royal Society.

"Assessing fighting ability was important for our ancestors, and the characteristic that the mind implicitly equates with fighting ability is upper body strength," said Aaron Sell, a postdoctoral fellow at UCSB's Center for Evolutionary Psychology and the paper's lead author. "That's the component of strength that's most relevant to premodern combat. The visual assessment of fighting ability is almost perfectly correlated with the perception of strength, and both closely track actual upper body strength. What is a bit spooky is that upper body strength can even be read on a person's face.

Sell conducted the study with Leda Cosmides, a professor of psychology and co-director of the Center for Evolutionary Psychology; John Tooby, a professor of anthropology and also co-director of the Center for Evolutionary Psychology; Michael Gurven, an associate professor of anthropology; and graduate students Daniel Sznycer and Christopher von Rueden.

The study consisted of four sections, each of which asked the test subjects to assess the physical strength of individuals based on photographs of their faces, their bodies, or both. Subjects were asked to rank the physical strength or fighting ability of the people in the photographs on a scale of one to seven. When the photographs depicted men whose strength had been measured precisely on weight-lifting machines, the researchers found an almost perfect correlation between perceptions of fighting ability and perceptions of strength. "When you see that kind of correlation it's telling you you're measuring the same underlying variable," said Tooby.

They also found that perceptions of strength and fighting ability reflected the target's actual strength, as measured on weight-lifting machines at the gym. In other sections of the study, the researchers showed that this result extended far beyond the gym. Both men and women accurately judge men's strength, whether those men are drawn from a general campus population, a hunter-horticulturalist group in Bolivia, or a group of herder-horticulturalists living in the Argentinian Andes.

Leg strength was measured along with upper body strength in both the United States and Bolivian populations, but the results showed that perceptions of men's strength and fighting ability reflect upper body strength, not that of legs. "That makes sense," said Cosmides. "If, for example, you're trying to lift something really heavy, or run a long distance, your lower body –– your legs –– will also be significant. But for fighting at close quarters, it's the upper body that really matters."

Added Tooby: "Whether people are assessing toughness or strength, it's upper body strength they implicitly register. And that's the critical information our ancestors needed in deciding –– or feeling –– whether to surrender a disputed resource or escalate aggressively."

The researchers suggest that the ability to judge physical strength and fighting ability serves different, but equally important, purposes for men and women. In men, the mechanism is a barometer for measuring potential threats and determining how aggressive or submissive they should be when facing a possible enemy. For women, the mechanism helps identify males who can adequately protect them and their children. Men have a lot more experience with rough and tumble play and direct experience with fighting, yet women are just as good at assessing these variables. The authors also point out that neither men nor women fare as well in assessing women's strength. This is entirely expected because, ancestrally, inflicting violence was mostly the province of men.

"The next step is to isolate what it is in the face that indicates upper body strength," said Sell. He suggests that the correlation may lie in the heavier brow ridge and thicker jaw that result from increased levels of testosterone. "Many studies have been done on the effects of testosterone on the face. There's a good chance testosterone is involved in regulating the body for battle, and men with high testosterone –– those with a heavy brow ridge and thicker jaw –– developed bodies that were more prepared for combat."

"One reason we evolved the ability to perceive physical strength in the face may be that it's where we focus our attention when we look at someone," said Cosmides.

"Even if we are able to see someone's body, we always look at the face. It's so rich in social information –– what a person is thinking or feeling –– and adding the assessment of physical strength is a huge benefit. A person who is angry and strong offers a much greater threat than the person who is angry but weak."

Adapted from materials provided by University of California - Santa Barbara.
Web address: http://www.sciencedaily.com/releases/2008/10/081022135809.htm

The Psychology of Reality-Based Self Defense

The Psychology of Reality-Based Self Defense
By Dr. Randy Borum
(Article first published in Black Belt Magazine, October, 2008)

You have seen the advertising headlines. They prey upon the nagging fear that maybe you and your family will be violently attacked by a stranger “on the street.” They promise you life-saving “secrets” that will give any middle-aged business traveler the defensive acumen of an elite military operator. All contained in a set of DVDs. This has become the marketing platform for many of the so-called “Reality-Based” martial arts programs. Can the promises live up to the hype? Here are a couple of ideas to consider:

Learning to defend yourself requires training for self-defense: This may seem like the ultimate obvious point, but it carries two important implications. First, effective self-defense preparation requires actual physical practice – quite often, a lot of practice – to assure proper execution of even a couple of basic maneuvers. Based on what is known about human performance and motor skill learning, it would be nearly impossible for someone simply to read about a technique in a book or even watch it several times on a video, and then be able to perform the skill correctly. When you factor in the stress of being in a life-threatening situation, the chances of doing it right dwindle even further. Repeated and ongoing physical practice is a necessary condition for self-defense training. The DVDs may contain some great moves, but without a lot of physical practice, they probably won’t work for you when you need them.

The second implication is that training to defend your life can be quite different from training to master a particular martial art or fighting system. There is a mythical motto often heard in law enforcement and military combatives training that “under stress you will revert to your training.” This is only partially true. Under stressful or threatening conditions, your dominant response emerges. Getting the trained response to be the dominant response takes practice.

Just knowing a technique will not make it an automatic response. It is quite possible even to train a skill, but not be able to perform it if attacked. When I was a police officer (before I was a psychologist), I knew of multiple situations where a professional who had demonstrated classroom proficiency in defensive tactics and qualified as “expert” on the range could not apply either skill under high-risk conditions. Law enforcement has since moved to using more active, dynamic, scenario-based training. This is essential for transferring defensive skills to unpredictable, life-threatening encounters.

Self-Defense requires learning how to respond to an attack: We have established the point that getting your body to respond properly to defend you will require that you engage in physical practice and train under dynamic, unscripted conditions. Your brain has to work too, though. An advantage of training in reality-based systems is that you can gain experience getting hit and attacked. Believe it or not, this is an incredibly valuable experience – at least from the perspective of self-defense training. In a violent encounter, fear is not necessarily your enemy. Panic or “freezing” might be. You definitely need to keep your head in the game.

For most Americans, the statistical likelihood of being violently attacked by a stranger is is pretty remote. And most of the good people who read Black Belt Magazine certainly aren’t going to go looking for a fight. But some coward, drunk or bad guy hunting for trouble may cross your path, and chances are they will not be looking to fight fair. For many normal, law-abiding people, the experience of being hit in the face the first time is shocking and disorienting. Those moments of dismay when you are reflecting on the pain in your cheek or asking “What the hell????” are the moments your attacker is delivering the second or third blows. You may have lost before you even have a chance to think of that super-cool move you just learned on your new DVD set. If you are attacked, keeping your mental composure is every bit as important as knowing self-defense techniques. You must prepare to act under attack.

Find out what works for you. Some reality-based programs tell you that they are based on “natural” or “instinctive” human reactions. Others claim to have universal principles that are guaranteed to work in any situation. The reality (pun intended) is that situations vary and people who want to defend themselves are different from one another. When it comes to learning self-defense, one size does not fit all. Human beings are pretty complicated. Not everyone has an inner, violent barbarian just waiting to be unleashed. History is full of examples where armed people were killed by their attackers, even when they had opportunity to use their weapons.

If you are shopping for a self-defense system, you need to set realistic expectations about what you hope to accomplish based on the time you are willing to invest in training and on what feels right for you. Remember the power of the dominant response? Psychological theory and research show that people decide whether or not to act depending on whether they think can execute a skill effectively and whether doing so will cause them to be successful in accomplishing a goal. You need to develop confidence that you can respond in a particular way to an attack and a belief that it will work. This is part of what you hope to accomplish through repetition and practice in dynamic scenario-based training. Does it feel “natural” or do-able for you? Can you see yourself responding in this way under an actual attack? If not, perhaps that particular system is not a good fit for you.

There is no quick fix, or one-size-fits-all system for effective self-defense. Even carrying a weapon does not assure your survival. If your goal is self-defense, you should train specifically for that skill – not just for practicing an art. Regardless of the method or system you choose, it will be important to consider the critical role of maintaining mental composure and preparing to survive and respond to an attack. Finally, you should make sure that you have confidence in your approach to self-defense and in your ability to use it under the most stressful conditions. That is when you will need it most – really.

Down to Earth & Google maps

So I now have been back 2 weeks exactly from my trip. It is 6 months to the day of my birthday (and is indeed my Grandfathers birthday today). And 4 months, 6 days from when I made the decision, whilst watching Radiohead on a sunny night in June, to go away for the summer.

Someone asked me the other day if I missed travelling since my return, but going back to University the week afterwards has taken away any opportunity to dwell. But I've made use of the time, seen my nearest and dearest, celebrated my Grandmas 90th birthday, and got stuck into the next thing I'm turning my hand to do and enjoying.

But I thought I'd take the time to tie off the last bits of whats been an amazing time by throwing a few stats to those interested and thanking one or two folk.

A few people have asked - where did you actually go? Well, click here: http://www.gmap-pedometer.com/?r=2314601
and you can see my route!

Using Googles Pedometer, it shows that I covered 3332.19 miles overland and sea (not including journeying to and from my start and end point). The equivalent flight between Palermo and Berlin would emit 0.228 tonnes of CO2. From what I can tell I probably have emitted more than that with the different journey route I took as I've gone so far out of the way than a plane would have. But one thing I have discovered is that there isn't a carbon footprint calculator readily available to track a journey on multiple modes of transport. If you know of one, I'd love to be able to try and see what I racked up in terms of footprint.

It is a bit galling to think I may well of caused more pollution, as that negates what I originally set out to do. But next year I'll travel to Spain on a more equivalent route by train and it'll be interesting to see what the difference is then.

The map and the distance covered doesn't tell the story though. One of the things I've taken from doing this is what the senses saw and the incremental differences along the way. The change in landscape, terrain, soil, people, language, currencies, history, crops growing, climate, architecture, among many things.

12 different countries were visited in 44 days. And in that time I slept in hotels, hostels, peoples couches, trains, boats, tents, and twice, on the ground, outside in a sleeping bag. Not bad going but never dull. I felt big highs, occasional lows and the odd upset stomach! A month by the sea, in the sunshine and away from a pretty awful British summer, I hope will get me through cold winter nights this winter.

Just to add that thanks to all who mailed, called, those that I met and stayed with en route. In particular Carlo in Palermo, Ben and Tamsin from Electric Elephant, Fi in Korcula, Kasia in Poland, Szylvia in Berlin, Mark in Belgrade, Raluca and John in Bucharest, Dirk in Tunisia, Simon and Matthieu in Krakow and most of all to Dan Radford and GG for geeing me up enough in the first place to get me to go. Right. Now to get that Masters!

x

Getting Un-Stuck

Getting Un-Stuck
by Dr. Randy Borum
Article first published in Black Belt Magazine, September, 2008

In our quest to achieve, at some time we have nearly all hit a sticking point. We will often find that once we attain a certain level of performance in speed, power, strength, or timing that it becomes nearly impossible for us to do better. It is important that we learn how to get ourselves “un-stuck” so that we can take our learning and our performance to the next level.

The human organism, of course, has certain true biomechanical and physiological limits, but most of us are nowhere near those boundaries when we hit our personal barriers. The nudge needed to push us through is more likely to be mental. For the recreational martial artist, just getting “over the hump” often provides the needed momentum and confidence to make larger improvements. For the elite martial artist, even very small increments of improvement can mean the difference between winning and losing.

Getting “stuck” is a type of performance failure. We keep reaching for a certain a goal or objective, but we repeatedly fall short. Under these circumstances, a very common response is to “keep trying” (doing more of the same) and - as we become increasingly frustrated – conclude either that it can’t be done, that we can’t do it, or that it is not worth the effort necessary to succeed. A quote commonly attributed to Albert Einstein shows the futility of such an approach: Insanity, says the quote, is doing the same thing over and over and expecting a different result.

Maybe this means that a key to getting unstuck is to do something different, not just trying harder. One way to do something different is to re-focus our effort onto the mental aspects of our performance. Our first task is to make the goal possible in our minds. That may seem overly simplistic, but it is vitally important. Athletic history is full of examples where mental barriers constrained a particular sport for years.

One of the most famous illustrations of the power of the possible is the elusive four-minute mile barrier in track. For years, the best runners in the world could never quite make it. Over and over they tried, many coming within a second or two, but always falling short. Finally, in 1954 Roger Bannister hit the four-minute mile. Once that happened, several other four-minute milers soon followed – more than fifteen of them emerging in the first three years after Bannister’s success.

It doesn’t take a sport psychologist to understand that our beliefs and our “mental models” of the world profoundly affect our performance and behavior. Making a task possible in your mind, is necessary to making it do-able in practice.

Here is a situation where your mental imagery skills can really come in handy. By creating vivid, “first person” experiences in your head, you can actually build a history of personal success into your mental model. In previous “Psyched!” columns we have discussed the process and applications of mental imagery, but in case you missed it, here are basics of how you can use it to get un-stuck.

First, you need to take some time to learn how to create vivid images in your head. Vivid means that they should be at least as realistic as if you were actually doing the task. It usually helps to use all your senses, and then to think about the fine points of each one. For example, consider the pictures you see when you are mentally creating a scene - then think about the color, sharpness, and brightness. Include the sounds, smells, and tactile sensations. And don’t forget the internal sensations too – how your muscles feel, your breathing, tension, thoughts/self-talk – all of that is part of creating a mental experience.

When you get through the basics of vivid mental imagery, you can make a plan to apply it to your situation. You may find it helpful to set a goal for yourself that is just slightly beyond your sticking point – in speed, endurance, repetition or whatever is limiting your performance. Then, create vivid mental images – in real time – of you successfully performing to your new goal level. Be sure to give yourself the advantage of thinking positively and feeling confident in your mental image before you begin. You should begin with a confident expectation that you will succeed.

You should mentally rehearse these scenarios repeatedly, until it all seems to flow naturally. As soon as you begin imaging, the vividness comes immediately and you are automatically feeling confident of the outcome. When you get to that point, put it to the test. Plan to get un-stuck in an environment that closely mirrors the one from your mental images. Re-connect with the feeling of confidence that comes from having already done it before, and allow yourself to perform at you new level.

Once you get past the sticking point, you may find that subsequent improvements begin to flow again. If not, you can go back to your imagery to work yourself through the next barrier. Remember to acknowledge your successes to yourself. Delight in what you have accomplished, and continue to re-define and expand what it possible for you to do.

Bucharest, Transylvania, Budapest & Krakow

Ok - so not written that much the last few weeks. I've been writing loads in my diary along the way but difficult to distill each one into something punchy. I'm also trying to keep up with my background reading for Uni which should be starting in just over a week.

Lost a bit of motivation over the last couple of days. Lots of train travel and in 2 days which takes it out of you + I went to the Torture Museum in Budapest, where first the Nazis and then the Russians/Communists committed horrific acts of barbary in the Party Headquarters for both over a period of over 30 years. I then took a night train from Budapest last night to Krakow, arriving just in time to make the coach to Auschwitz & Berkenau this morning. As any of you will know if you've visited these 2 concentration camps, it leaves you cold at the senseless killing on a mass scale that occurred here. Very glad that I went and I think we owe it to the dead to remember them and the atrocities committed. By far the best presentation and explanation of any museum I've visited on this trip.

On a more cheery note, I also went to the outdoor baths for a 4 hour luxurious soak when I arrived in Budapest yesterday and had a very comfy bed on the night train to Krakow.

So intended to write about Bucharest and Rumania. I stayed with new friends John and Raluca at their apartment in the middle of the city. Rumania is on the up but is a definite old European city compared to places like Prague for instance. Got some hilarious pictures of exposed electricity wires dangling from streetlamps and just on the pavement and its not a picture perfect place. But its all the more charming for it. Rumanian service in museums and some restaurants is brusque to say the least, but on the plus side, the beer is great, the parks are beautiful, the restaurants serve great food cheaply, and theres loads to see and do.

I went hiking in Transylvania one day at Siniaia at 2000 metres, having held my nerve on one of the more steep cable car rides you can take in Europe. The views at the top being more than worth it.

I made it to Mikosvar in rural Transylvania to stay at the guest houses ran by a returning real life Count in the village where he and his family were from before Communism forced them into exile and democracy returned their hunting lodge into their posession. Gentle rolling countryside, dotted with apple orchards, corn, pepper and pumpkin fields of subsistence farmers who still ride horse and cart to work the land featured on the lanes that I cycled along from village to village.

The guest houses are all old out buildings converted by the Counts family since their return into beautiful rural cottage style rooms. Wooden floors, fixtures, big beds with comfy duvets, bathrobes, the works all feature. It was a step up for an oik like me!

Best bit - Just before heading out on the bike, I ask the Manager where I can get some food in one of the villages. He says not to bother and leads me to a kitchen where local women are employed to cook the nights dinner and breakfasts for guests. Hearty traditional country food bubbles away on the stove, and he speaks to them in Hungarian (the local language there even though we're in central Rumania) and they knock up a brilliant sandwich for me to take on my travels, which I eat overlooking a river and a field of horses grazing in glorious sunshine.

I ride back and stop in the next village for a pint at the local pub. I park up my bike next to all the local farmworkers horse and carts (no kidding!) as its about 6 o'clock and therefore knocking off time. They all resemble the 2 country bumpkins from the 2 Ronnies replete with handlebar moustaches and lamb chop sideburns. My 2 week goatee is nothing on these boys! One group leave. The most pi**ed members of the group lolling about in the cart with big grins on their faces!

At 50p a pint, the local brew is also the cheapest beer I find on the trip so far and I cycle back for a lush dinner at the guest house. Got to go. Will write more if i get time before my return.
x

Croatia, Bosnia & Serbia

The picture to the left was from Nin, just North of Petrcane, where after the festival we went to use the local mud baths and mess around taking stupid photos. This was the Anthony Gormley moment. Headed down the coast and took in Brac, Hvar and Korcula which are all stunning islands in the Adriatic. Lovely weather, relaxing by the beach, snorkelling, it was a World away from where I went next. I took a long coach ride to Sarajevo via Mostar. Where what I'd seen in Croatia showed no marks of the war, in Bosnia, the opposite was true.

Bullet ridden and shelled out buildings still remain in both cities and I was told by a Serbian guy whose a friend of a friend here in Belgrade, that before the war, the Bosnians were regarded as the most fun loving, happy people in the Balkans. In Sarajevo I got driven round by a guide who pointed out all the damage and landmarks from the war, in particular from when the city was under siege by Serbian forces from 92 to 95. Its fair to say he and some of the other people I met didn't seem that jolly, even now, 13 years later and with the city on the up, very much rebuilt from how it appeared in the mid 90s.

The feelings from that time still linger, and key places where damage took place such as the National library, which is still closed in need of repair, the marketplace where 68 people died in a shelling and some of the buildings down sniper alley (the main road cutting through the city) bear the most obvious scars. The Serbian I was with last night said that in his view, the Serbs and the Croats are very alike. That really its the Bosnians who have suffered the most.
Sarajevo has real beauty, particularly in the old Turkish part of the city and the countryside on the ride up to Belgrade was stunning. As beautiful as anything I've seen in New Zealand in parts.
But in a city of 600,000 over 50,000 residents were injured over the 4 years of the siege. 11,000 died. No wonder some of the people aren't that jolly.

Belgrade is a big city. Some beautiful old buildings, a lot of 70s socialist buildings too. The party scene here is reknowned. Not surprising when you can buy a beer from practically anywhere and its not uncommon to see people in cafes supping a pint at 10 in the morning!

Off to do some site seeing shortly, then off to Bucharest on the overnight train this afternoon. By all accounts the train is old school. Luckily I'm being met at the station in the Rumanian capital at 6 tomorrow. Catch you later.

The Science of Excellence

The Science of Excellence

by Dr. Randy Borum

First Published in Black Belt Magazine, August, 2008

Sport psychology is only one of the sport science disciplines to advance remarkably over the past 25 years. Mental skills training can improve any martial artist’s performance, whether for a beginner or an experienced practitioner. But the competitive “edge” is usually most significant at the elite levels of competition where fractions of a second and fractions of a point determine the winners.

Elite athletes are generally defined as those who compete professionally or on National and International teams. This designation suggests the individual has acquired a high level of expertise in his or her sport. Sport expertise is a topic of great interest to sport psychologists. But what creates “expertise”? Research shows that some of the key factors are: Lots of deliberate practice, high-level coaching, ongoing 360-degree view of the athlete, and a supportive yet challenging training environment.

Deliberate practice: Training and practice only facilitate expertise when certain conditions are met. It is true that expert martial artists probably practice more, than novices, but achieving optimal results from training time requires quality, not just quantity. For practice to produce maximum benefit, the martial artist first must be motivated to attend to the task and also be working actively to improve performance. It is also critical that the practitioner receive specific and immediate feedback about her or his performance and that the same or similar performance tasks be repeated frequently. Practice may not count when you are just bouncing with a beat, singing along, running through the day’s “to-do” list in your head. Deliberate practice requires that you maintain focus, monitor and modify your behaviors, and really work to improve your skill.

High-level coaching: Martial artists who seek to be the best often seek out the best possible instructors and coaching. Expert coaches tend to have higher levels of domain-specific knowledge in their art, and tend to plan and structure practice sessions more carefully. With regard to martial art knowledge, coaches at the elite level have in-depth knowledge of the tactical, technical and general aspects of the art and can adjust the type of instruction to the practitioner’s needs and skill level. With athletes who are more advanced, they tend to spend a greater proportion of time discussing tactical instruction, rather than reviewing fine points of the fundamentals. As for structuring practice, Joseph Baker and his colleagues from Queen’s University in Ontario, Canada conclude that: “Meticulous planning of practice is one hallmark of coaching expertise. Voss (and colleagues) found that expert coaches spent more time planning practices and were more precise in their goals and objectives for the practice session than their non-expert counterparts.”

360-Degree athlete monitoring: It typically takes much more than desire to build an elite-level martial artist. It requires a systematic and ongoing assessment of all key domains of human performance and the resources to meet the needs. The sport of mixed martial arts, for example, is generating more and more professional fighters, but many of these athletes and their schools are not prepared to support elite-level training. Consider the US Olympic Training Center or the Australian Institute of Sports – these institutions have created an infrastructure to nurture excellence with the best knowledge and resources that the sport sciences have to offer. Their services include sports medicine, physical therapies, strength and conditioning, sport/performance psychology, nutrition, biomechanics, and physiological testing. Each athlete is assessed in each domain. Their status is monitored, and their training plan is modified accordingly within a long-range plan to prepare them to perform optimally during competition. Someone has to be looking at the “big picture” for every athlete all the time and have access to specialized resources to respond to specific needs. Life also overlaps with training, so that changes in family relationships, school, work, finances, or health can substantially affect an elite martial artist’s competitive performance. Hence, the need for 360-degree monitoring – viewing simultaneously all aspect of the athlete’s life, capacity, status, and behavior.

Optimal training environment: Constant surveillance over all aspects of the athlete’s training, life and status - with unrelenting pressure to perform - can be extremely stressful. Managing that pressure is one of the skills elite-level athletes must acquire. But coaches and others responsible for training also must be mindful and thoughtful about the culture or climate of the training environment. Studies indicate that athletes believe the coach is the primary force in creating the motivational climate of training. Research has also shown that elite-level athletes tend to prefer and respond best to a motivational climate that emphasizes mastery (learning, improving, gaining competence) over performance (outcomes, winning, gaining superiority). Elite athletes should be surrounded by others who are supporting their efforts to excel and who share their commitment to high-level learning. They want to be challenged, but they also want support. They want to get better, not just to be “broken.” Of course, consistent with the 360-degree view, elite level competitors must also be confident that their basic needs (and those of their families) will be met. It is difficult to focus fully on training when one is uncertain about the stability of her or his housing situation, financial preparedness, or pressing medical bills.

Wrestling, boxing, judo, taekwondo, and karate are all recognized Olympic sports with National team martial art practitioners competing at elite levels. Mixed martial arts is growing quickly as a professional sport, but often without the infrastructure or resources available to our Olympic athletes. Excellence is a team effort. Coaches and athletes must recognize and use the skills and expertise of sport science professionals to support, motivate, and nurture the next generation of elite martial artists.

Croatia

Croatia is stunning. Had an excellent time at Electric Elephant. Spent the majority of the time lounging during the days on the beds and couches shown in the photo, listening to great music, catching up with folk, having a giggle on a great site by the Adriatic. The Electric Chair saved my life boat party will be remembered fondly for a while. Came down to Split today and enjoying a quiet day by myself. The landscape here is stunning and I've still got to get over to Hvar, Korluca and Dubrovnik which are supposed to be even more amazing. Really looking forward to the next 5 days of Island hopping.

News in during the festival for those back home. Simon D had a daughter, Anna. All well there. And Mitch and Catherine had a son (as yet unnamed). Unconfirmed rumours the kid has a shock of frizzy hair like dad still to be resolved! Mum and child well though.

Off to see Hajduk Split play Deportivo in the UEFA cup tonight. The town is buzzing with locals and has been all day. Its a riot of red and white. till later.

DC.
x

Cogratulations Team USA Medalists!!

Deontay Wilder - Heavyweight - BRONZE

Henry Cejudo- Freestyle - GOLD

Randi Miller - Women's Freestyle - BRONZE

Adam Wheeler - Greco-Roman-BRONZE

Ronda Rousey - BRONZE

Mark Lopez - SILVER

Diana Lopez - BRONZE

Steven Lopez - BRONZE

Rome, Tunisia and sustainability

Having had a bit more of a night out than intended yesterday, I'm slowly seeing my final day in Rome. Woke up thinking not of my next destination, Croatia, but distilling all the nerdy Roman history I've been filling up on in the last fortnight. How does it fit together?
What does it tell us about how we live now and why do I take such an interest in something that happened 2000 odd years ago?
Having gone to the Colosseum on Monday, I went to the Forum yesterday - see pic. For 500 years this small area was the centre of the Western World. Caesar moved here when emperor; it was the Westminster of its day, where all the political discussions occurred and decisions were made; where Caesar himself was cremated and Mark Anthony read out his will. An empire whose legacy has left us with a huge influence on language, architecture, political and legal systems, culture and more. What did the Romans ever do for us? ;-)

I'm supposed to be trying to write a piece or two on Sustainability and slow travel for dothegreenthing.com whilst I'm on this trip and I was thinking about how I could tie together lessons from then with now. As we know, the Romans were known for plundering what they could as well as providing the countries they invaded with straight roads, central heating and baths etc. After all, having an empire doesn't pay for itself...

Then I logged on to see the news, and the headline in the Guardian today reveals that the WWF (environment folk not the Wrestling fraternity) are warning that the UK has become the 6th largest importer of water in the World, a total derived not only of what we consume and use daily at home but also includes 'virtual water' used in the production of imported food, textiles and the like. Apparently this figure totals something like 4500 litres a day per person.

And this is where it got me thinking about the legacy of the Romans. According to the report, Spain, Egypt, Morocco, South Africa, Israel, Pakistan and Uzbekistan face acute water stress and yet supply the UK with substantial exports of their water through producting stuff for us. We've been aware of food miles for a number of years, but maybe this report demonstrates the scale with which it is impacting the countries we rely on most and their natural water levels.

We think about environmental damage such as this as perhaps recent phenomenon, but I saw in Tunisia the effects of excess want from Europe 2000 years ago causing just the same pressure that the WWF report identifies now. After defeating Hannibal and the Carthiginians in 146 BC, the Romans built up huge wheat growing plains in the North of the country. By the 1st Century Tunisia was supplying 60% of the Empires grain requirements. Huge tracts of forest were felled to provide land. From the cleared jungle and surround, the countrys elephants, lions, tigers, cheetahs etc were whisked away, to the Roman centres such as El-Jem in the South and the Colosseum in Rome to sate the populations appetite for the sport of the day.
After the Colosseum was completed in 80 AD, the Emperor Titus ordered 100 days of continual games. An estimated 9000 beasts were massacred and of course over the next 500 years various breeds of animal were rendered extinct.

Thing was though, that after the beasts and jungle had gone, the Empire only managed to get a couple of hundred years worth of grain production from the soil before it became desert. When I was travelling in these areas the Earth was scorched. The only thing I saw growing were Olive trees pretty much. What was really noticeable when I got into Rome, ironically enough, the deep dark soil looks so much more fertile. What was growing everywhere I looked? Wheat of course!

So where does that leave us? Leaving aside Gladiator fun and games, it shows how short sighted dependence without a sustainable plan in place leaves a once rich resource redundant. With some scientists warning of freshwater dependency as 'the new oil', seemingly we'll have to act swiftly, as individuals and consumers to ensure we don't make the same mistakes the Romans did.

Ronda Rousey Makes Judo Olympic History

America's Vegan MMA Judo Sweetheart

By Dan Steinberg
Washington Post Staff Writer
Thursday, August 14, 2008; Page E09

A few minutes after Ronda Rousey became the first American woman to win an Olympic medal in judo, she was asked what she would do next.

"What am I gonna do?" she repeated. "As of right now I am a vegan. I put that off until after I was done with this tournament."

Some athletes go to Disney World; Ronda Rousey gives up dairy products.

"And then I'm gonna go home and I'm probably gonna take over the loan on my step-dad's Prius and I'm gonna drive a clean car," the bronze medalist continued. "And I'm gonna get a surfboard and learn how to surf, teach myself. I made up this long list of stuff that I couldn't do while I was training that normal people do. It's kind of too late to go to prom, but you know, I'll find something to make up for it."

Rousey's history-making day in the 70 kg competition was marked by a thoroughly odd mix of drama and comedy. At one point she dissolved in tears after losing a meeting with 2005 Dutch world champion Edith Bosch. A reporter later asked her how she recovered from that disappointment to rally in the loser's bracket; "I drank an iced tea," she said.

After her win by yuko in the bronze-medal match, she handed out enthusiastic hugs to every coach on her team; she was later asked to describe her winning throw.

"Don't ask me about terminology, I'm horrible," she said. "You're supposed to learn all that stuff to get promoted, but I never did."

She talked happily about her plans to go out in Beijing tonight, and then ran off to get the flag that was placed on her father's coffin after he committed suicide while battling a blood disorder 13 years ago this week.

None of her quirks are exactly hidden, thanks to her blog, where she has revealed that she sleeps with a stuffed ewe, is turned off when she can beat up a guy easily, looks like Julia Styles Stiles, dances naked in her living room every morning and eats imitation crab meat like string cheese. Her mom--a former U.S. world champion judo player with a PhD in education psychology--has a blog too.

"We're kind of a geeky tech family," AnnMaria De Mars said. "When I married Ronda's dad, instead of an engagement ring he got me an engagement Macintosh."

And then there's the vegan MMA thing. A reporter asked De Mars how a vegan lifestyle would squared with a violent sport like judo; "I mean, we're tough but we don't kill our opponents and eat them," she pointed out.

Rousey, 21, plans to take a year off from competition to try out college, at either Southern Cal, Pepperdine or Loyola Marymount. She said she still might try to return for the 2012 Olympics. Of course, several of Rousey's close friends from the competitive judo world have gone into mixed martial arts--Manny Gamburyan and Roman Mitichyan, for example--and they've asked her to try that as well. She's thinking about it.

"I might learn how to throw a punch, but I'm not making any promises," she said. She was asked whether she'd have the guts for that brand of fighting; "look at my face, does it look like I can take a good hit right now?" she replied, pointing to her red and battered cheeks.

De Mars, though, still needs some convincing.

"She's really smart, see that's the thing," she said. "I think if you're really really smart and you could maybe discover a new drug that cures AIDS or something you should go and do that, and let other people punch each other in the face."

Lopez Family Kicking for Taekwondo History

Mark LOPEZ - SILVER
Diana Lopez - BRONZE
Steven Lopez  - BRONZE

After suffering his first-ever defeat in three Olympic Games, and first loss in six years, welterweight Steven Lopez (Sugar Land, Texas) rebounded to win a bronze medal Friday night at the Beijing University of Science and Technology Gymnasium.

Italy's Mauro Sarmiento, the eventual silver medalist, defeated Lopez in sudden-death overtime in the quarterfinal round. When Sarmiento advanced to the finals, Lopez was entered into the repechage for one of two bronze medals. Lopez defeated Sebastien Konan from the Ivory Coast, 3-0, and then defeated Azerbaijan's Rashad Ahmadov for the bronze medal, 3-2.

The bronze medal gives the Lopez siblings three medals at the Beijing Games. Diana Lopez captured bronze in the women's featherweight division and Mark Lopez was the silver medalist in the men's featherweight class.

Source:  USA Taekwondo

By ERIC TALMADGE - USOC via AP August 8, 2008
http://www.usolympicteam.com/news/article/3359

BEIJING (AP) Since about as long as she can remember, Diana Lopez has been fighting with her three brothers. Not just little skirmishes or disagreements over bathroom rights, but the all-out, kick-and-punch kind of fighting.

Her parents encouraged it. In fact, it was their dad's idea. And it all seems to be working out pretty well.

The fighting Lopez family - Diana and her older brothers Mark and Steven, with eldest sibling Jean as their coach - are the first trio from the same family to represent the United States at the Olympics since 1904.

They made history when they each won their weight class at the 2005 world taekwondo championships - a feat no three siblings had ever accomplished in the same sport in the same year. Now, having all made the U.S. team, they are making their first appearance together in the Olympics and are ready to make history again.

The last U.S. Olympic trio - Edward, Richard and William Tritschler - failed to medal, in gymnastics.

But the Lopezes are all gold medal contenders.

"I feel like it is almost unfair," said Steven, who at 29 already has two Olympic golds and four world championship titles. "It's like when we go into the ring, it's four to one."

Coach Jean, himself a silver medalist at the 1995 world championships, said fighting comes naturally in his family.

"We have a combative nature," he said. "Taekwondo is just man-against-man, or woman-against-woman, and I think that is what captivated us."

Jean said the family found taekwondo, a Korean martial art that is focused on fast, high kicking, by chance.

His father, Julio, had always liked kung fu movies, and there was a martial arts school just down the street from their house.

"It just happened to be taekwondo," he said.

Jean was soon hooked, and the others were enrolled by their parents not so much as a sporting activity but to instill in them discipline, respect and confidence.

Now, they have helped put taekwondo on the U.S. sports horizon. Steven, for example, was named one of People magazine's hottest bachelors for 2004 - not a common honor for an athlete from an event many Americans still can't pronounce.

By the time they were teens, sparring was a part of life. But fighting in the ring, when it's a family matter, has some different rules.

"My brothers take it easy on their baby sister," said Diana, who will compete in the under 57-kilogram division on Aug. 21. "But I can kick as hard as I want."

"Sometimes she'll graze my face, and I'll think, 'Hey, I just got kicked by my sister,'" said Mark, who also fights on Aug. 21, in the under 68-kilogram class. "It reminds me to try to kick faster."

To train for the games, the Lopez family - along with Charlotte Craig, the fourth member of the U.S. team - spent 10 days in Singapore getting acclimatized and, more importantly, getting used to being away from their home in Sugar Land, Texas, where Jean runs the Elite Taekwondo school.

To save money, Diana and Mark shared a room.

"That was kind of weird," Diana said.

"There are times when I may feel I need to get away," she said. "But if I'm not getting along with Mark, I'll hang out with Steve, and if I'm not getting along with him, there's Jean."

Though Steven has cause to be confident - he hasn't lost a bout since 2002 - the road to gold for Diana and Mark will tough. Both will be fighting against South Korean opponents, and South Korea has never failed to get at least a bronze out of the eight competitors it has sent since taekwondo joined the Olympic roster in 2000.

"The Korean team is a very strong team," Diana said. "Korea is very good at being technical and efficient. But Mark and I make it a fight. We are very confident, and we know our job."

No Koreans are in Steven's weight category, the under 80-kilogram class. Instead, he said that he expects his toughest competition to come from Turkey and Iran.

But he isn't especially worried - for himself or for Mark and Diana.

"The goals, our expectations, are to go out there and win gold medals," he said. "In my opinion, they are ready. This Olympics is very special to us because we will be walking into the opening ceremony as a family."

Mark, 26, was even more confident.

"We are here to make a statement," he said. "We are the best in the world."

Taekwondo begins on Aug. 20 and concludes Aug. 23.

Coming into land

So I'm beginning to understand what slow travel means. Its taken a long time to get here. And you begin to appreciate distance a lot more than flying. Since my last post I've clocked up the miles going further South down the Tunisian coast to Sousse (the countrys second city), Mahdia (imagine a small Greek fishing village) and then back up to Hammamet. And then made the 2 day voyage over the Med from Tunisia to Rome, where I am right now. I left my travelling companions Stella and Vangelis in Mahdia. They'd been my saviours up to that point. Driving me and my library of books with them - as chance would have it - to the same places I'd wanted to visit. We had a great time and they were great company.

So in Hammamet, I visited the uber swish centre culturel international within whose grounds there's an open air amphitheatre overlooking the Med. Checking the travel guides I had, it turned out the annual Hammamet music festival was on. Though by no means 'Having it' as you might at Glastonbury or similar in the UK, the prospect of checking out some Tunisian live music in such a setting had to be done. Check out the picture to see what I mean. The wind blew strongly in off the sea, the piano player lost his sheet music, but an orchestra kept playing really rhythmic Arabic tunes. A tight percussion section and drummer really kept things moving along at a good pace with a traditional string section and various singers and soloists joining in through the show. I believe they were musicians for Tunisian National radio. I enjoyed it much more than I thought I would.

The audience was a strange mix. Mainly female, either really old and dressed traditionally or really dolled up in their Sunday best and much younger (in their 20s) designer clad Tunisian girls. Despite being hailed as a progressive Islamic country, as a Western bloke you don't get to mix with females still in everyday life. But I was surrounded! Just my luck I was plonked next to the older ones on my row. I happily listened, sipped my complimentary Apple Fanta, and tried to concentrate whilst the attractive girl in front clapped along and clicked her fingers in what she thought was perfect timing with the music.... Bless her, she'd missed out on that gene.

So afterwards, I made it back to Tunis and then took the ferry from there to Palermo. Dirk, a German guy who we'd camped in Nabuel with, was on the same ferry, and with some time to kill after the ferry docked in Palermo we headed to the Catacombs of the order of Capucin monks in the city. As you'll see from the pictures I've cribbed from someone, its a pretty gruesome sight. Hundreds of preserved bodies on display. We looked round, talked about life and death a bit as you would in such place, then did a quick tour of the city by Motorbike which was cool.

Had the 4 person cabin all to myself which was nice all the way from Tunis to Rome. Well, would have been perfect apart from being woken by a family with a small child at 1.30 in the morning on the first night who thought their cabin was mine. That'll be 8604 love, no 8406. Bless 'em.

Rome has been a revelation. Took ages to get from the port to the city but its an amazing place. Definitely got to return here. Where I'm staying with a guy from Couchsurfing is on the edge of the city in the direction of Tuscany. Went for an amazing run near the flat after touring the city, running through woods, next to fields and the old aqueduct which served the ancient city in Roman times. Within 20 minutes by tube, you're in the centre of Rome. I'm enjoying where I've stayed with Couchsurfers. They're so far really sound individuals, open and generous and a much better way to see a place than staying on your own in a hostel or hotel. To an outsider it might seem a dappy idea, but can thoroughly recommend it.

Till after Croatia.
S

Palermo & Tunisia

Palermo was great, the guy I stayed with, Carlo, was a terrific host and in 24 hours I managed to go out with his friends to a champagne bar to celebrate the first birthday of one of their kids right in the heart of the old city; go on to a spectacular outdoor club till the early hours; take in the Royal Palaces and cathedral and still have time just to bimble around the old city, have a great lunch in a square and enjoy the roof terrace at Carlos place before he helped me with my luggage to the port where I got the ferry to Tunis.

I lucked out sitting next to a nice couple from Greece who had driven down from Athens and with whom Ive been going to all the places I wanted to visit. The night on deck was a bit uncomfortable, choppy seas and people chucking their guts up overboard, yards from where we slept. Luckily ive got a cabin on the return journey.

Ive nerded out on loads of Roman and Carthiginian history, visiting the spectacular Bardo museum which houses possibly the finest collection of Mosaics in the World from different eras and been to the ancient ruins at Carthage. Rather touchingly the main museum there is housed next to the Cathedral and is in the Seminary where my Great Uncle received his order of commendation from the Pope (which I have framed at home in London).

In the last few days we have been camping under olive trees in the grounds of a really nice hotel in the seaside town of Nabuel. Just spent time reading, going to the beach and relaxing. I finally managed to complete not just 1 but 6 lengths in the hotel pool. My heavily pregnant swimming coach said by text how proud she was of her protege - though I have to thank Vangelis (the guy of the couple) for helping me with my technique.

Went for an early morning run today. I managed 4.5 miles in 40 minutes which was a minor miracle in the heat. Needless to say it is hot as anything out here. In the mid 30s. Im back down the beach to sit in the shade, paddle and take onboard loads of water. Off to Sousse and Kairouan before I head back to take the ferry to Rome on Saturday night.

In a bit. S x

Peoria (IL) Journal Star Editor's note: Sports psychologist Dr. John Murray is providing Journal Star readers daily updates from the Olympics. The former tennis pro and Florida resident is working with judo competitor Adler Volmar. The goal is to offer insight into the mental and psychological aspect of sports, right up to Volmar's matches and immediately following them. The doctor will add some Beijing observations both inside and outside the sports venues. You can read the blog on working with Volmar HERE.

Murray's full work and profile can be found on his own Web site:

http://www.johnfmurray.com/

Boxer Joyce Praises Sport Psychologist, Gerry Hussey

Boxing: Joyce praises sports psychologist

A jubilant John Joe Joyce heaped praise on sports psychologist Gerry Hussey (shown left) after he showed his mental toughness in overcoming Hungary's Gyula Kate, a long-time foe of his.

Yesterday's Olympic first round clash was the fourth championship bout between the light welterweight rivals, with Kate winning the previous three.

But Joyce, 20, showed marvellous composure and used a clever attack plan to claim a deserved 9-5 win and progress through to the last 16, where he will face Felix Diaz of the Dominican Republic.

Hussey, a former amateur boxer who has been the Irish High Performance boxing team's psychologist for the past three years, certainly has a fan in Joyce.

'When Gerry is around, I always do well. I lack self belief sometimes but he looks after all that side of my performance,' said the Mullingar youngster.

'He could not get in here to be with me (today), but he has been working with me in the training camp and the Olympic Village and that preparation really paid off.

'I showed in the ring I was believing in myself and, once I believe in myself, I will perform to my potential and then I can do anything.'

No stone has been left unturned with Hussey, who runs Alpha 1 boxing gym in Galway, even showing the Irish fighters a walk-through DVD of the Olympic Village before their arrival in Beijing.

The Glenamaddy native has helped the Irish team develop psychology systems and techniques in many areas, from building self esteem and self belief to developing communication and relaxation techniques.

And Joyce warned anyone standing in his way of a Beijing medal that with his so-called 'bogey man' out of the way, he will only get better.

'I know the longer a tournament goes on the better I get, and that's why I was hoping for a good draw.

'I didn't get it, I got the toughest draw I could have got really because of the respect I have for Kate.

'To have finally beaten this guy will help my confidence. He has been my bogey man in the past. I hope that's the end of him.

'I'm not looking beyond the next fight right now and as a team we're just delighted that we've the two wins from two with Kenny (Egan) winning on Saturday as well.'

Story from RTÉ Sport:
http://www.rte.ie/sport/olympics2008/2008/0811/joycejj.html

Should You Wear RED Shorts?

This "clip" comes from our friends at ScientificBlogging.com

Many sports teams select their uniforms based on the mascot, city or country they are representing and not on a referee’s preference or bias but a new study has found that choosing the color red for a uniform in competitive sports can actually affect the referee’s split-second decision-making ability and even promote a scoring bias.

Psychologists Norbert Hagemann, Bernd Strauss and Jan Leiβing from the University of Münster specifically found that referees tended to assign more points to TaeKwon Do competitors dressed in red than those dressed in blue. The researchers presented 42 experienced tae kwon do referees with videos of blue- and red-clad competitors sparring. The two sets of clips were identical except that the colors were reversed in the second set, making the red athlete appear to be wearing blue and vice versa. The referees were then asked to score the performance of each competitor, red or blue, after each video.

The psychologists found that when the competitors appeared to be wearing red, they were awarded an average of 13% more points than the blue competitors, even though every athlete was presented in both colors at some point. What’s more, points awarded seemed to increase after the blue athlete was digitally transformed into a red athlete and decrease when the red competitor changed to blue.

The findings, which appear in the August 2008 issue of Psychological Science, suggest that referees may hold a split-second bias toward red-clad athletes when the competitors are evenly matched in skill: “Referees’ decisions will ‘tip the scales’ when athletes are relatively well-matched but have relatively small influence when one is clearly superior,” wrote the authors.

“Although there is a need for further research, including research on the effects of different colors, our results suggest a need to change the rules or support referees by providing electronic decision-making aids in those sports in which this color bias may be a problem,” they concluded.

Offski to the Med...

Yay! Today I leave for 6 weeks travelling round the Med, taking in the Electric Elephants inaugral festival.

I thought about what I'm looking forward to on the journey and it everything seemed to start with the letter P. See what you think....

- A bit of Peace and quiet in the first week in Tunisia and have some Proper downtime after finishing off work and leaving the hurly burly of London life.

- Persue my interests and re-fire up my Passions! Reading, visiting historic sites & museums, and tho its taken me hours and hours, I've downloaded a whole load of new music onto my Pod. Hurrah for the internet!

Recommends lately include:
The Resident Advisor Podcasts (each months mixes downloadable from http://www.residentadvisor.net/)
Charles Websters Defected mix
Martin Sorensens latest 12", Start Something on Tirk Records
Greg Wilsons re-edits of DC Le Groove / Gotta Tape I Wanna Play on Disco Deviance
And The Loft compilations on Nuphonic (oldie but a goodie).

- I'm looking forward to getting to Petrcane where the festival is being held, where I'll join up with friends for a week of Partying by and on the Adriatic.

Hopefully none of the above is too Pretentious and I Properly intend to write up some bits and Pieces whilst gone that I'll Post up when I get the chance for your Perusal!

Love to all.
S

University of North Texas Psychologist to Support U.S. Taekwondo Team

University of North Texas Psychologist to Support U.S. Taekwondo Team

From a UNT News Service press release

Many Americans only dream of attending an Olympic games in person.

But Karen Cogan, an assistant professor of psychology at UNT, has been invited to the Olympics three times to support U.S. athletes.

As a sport psychologist with the U.S. Olympic Taekwondo Team this year, Cogan will provide a listening ear and helpful advice to team members competing at the 2008 Summer Olympics in Beijing, China. She traveled with team members and their coaches to Beijing for an Olympic test event after attending a qualifying event to select the team members last year.

Cogan already has witnessed sport history made at two Winter Olympics – Salt Lake City in 2002 and Torino, Italy, in 2006. As a sport psychologist with the U.S. Freestyle Mogul Team, she helped to provide support to the coaches and athletes - including silver medalists Travis Mayer and Shannon Bahrke in 2002 and bronze medalist Toby Dawson in 2006.

"One of the administrators with the mogul team is now an administrator with the U.S. Olympic Training Center, and he recommended me to the team because I had done good work with the mogul team," Cogan says, adding that she accepted the job as sport psychologist in the 2008 Olympics even though she knew nothing about taekwondo, a Korean martial art and combat sport.

"I asked a lot of questions and learned the terminology. Just by watching, I picked up a lot of things," she says.

Taekwondo is famed for its use of kicking techniques, which distinguishes it from martial arts such as karate or southern styles of kung fu. Under Olympic rules, sparring takes place between two competitors in an area measuring 10 meters square. Each match or bout consists of three nonstop rounds of contact with rest between rounds. Points are awarded for permitted, accurate and powerful techniques to the legal scoring areas; light contact to a scoring area does not score any points.

Cogan says mental preparation and training for taekwondo athletes is, in some respects, very similar to that of other athletes, including the mogul skiers she's counseled.

"Personal issues and anxiety can get in the way of best performances. There's also pressure from well-meaning family members and friends who want to get tickets to competitions and have other requests, and the ability to handle media attention," she says.

Cogan works with athletes on:

• relaxation
  
• management of anxiety
  
• positive thinking
  
• goal setting

"I help them devise some sort of plan or routine leading into the competition that becomes more personal for each athlete," she says.

With the mogul team, Cogan helped competitors who were frustrated with lack of practice time on a course. She pointed out that the team had to make special arrangements before the competition season to go someplace where there is snow, and hope that there is enough snow for training.

"They're lucky if they get 40 days on the snow during the training camps in a year," she says.

Instead of worrying about training conditions, taekwondo athletes may feel anxiety over their opponents, having to anticipate the others' techniques, and over scoring. Unlike mogul skiing - in which athletes compete for the fastest speed down a 27-degree hill that is between 755 and 885 feet high - taekwondo is "a very subjective sport" for scoring, Cogan says.

"Even if you have one of the best fights of your life, you can still lose based on the scoring. And coaches have believed there has been some bias against the U.S. by judges in the past, so it's hard for an athlete or coach to stay focused when he or she doesn't believe a fair call has been made," she says. "The competitions are also single elimination, so if the judging isn't fair, the athlete doesn't have a second chance."

Cogan says her biggest challenge with the taekwondo team, which has not had a formal sport psychology program in the past, is building strong enough relationships with the coaches and athletes so that they feel comfortable to talk to her, but not be intrusive. She has already conducted several interventions with team members.

"I have provided them with a firm foundation of mental skills, and now we are down to maintenance as they go into the Olympics," she says.

UNT News Service press release
Nancy Kolsti can be reached at nkolsti@unt.edu.