In today’s episode, I interview Danish footballer Nadia Nadim. Nadia is genuinely one of the most happiest person I know. She’s also one of the most confident, unafraid to speak her mind.
Nadia was born in Afghanistan, during the war. At 11 year’s old, Nadia’s dad, a general in the army, was killed by the Taliban. Nadia’s mom knew there was no future for her children in Afghanistan. One night, her family snuck out in the dark, and fled the country. After being smuggled in the back of delivery truck, Nadia and her family ended up in Denmark at a refugee center. Boys at the refuge center introduced Nadia to soccer, and her career has taken off since.
In our interview, Nadia talks about:
-her family’s detailed escape from the Taliban
-her plans on becoming rich and famous
-balancing medical school and professional soccer
-how Nadia uses getting “pissed off” to her advantage on the field
-the two things that Nadia doesn’t think she’s good at life (she claims to be good at everything else)
-the belief system behind why Nadia knows she can do anything she sets her mind to..
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Resources
Additional Article on Nadia Nadim: Arrow Liver: Professional Soccer Player, Nadia Nadim
Follow Nadia Nadim:
Instagram: @nadi9nadim
Twitter: @Nadia_Nadim
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In today’s episode, I tell the story in which I was over facing numerous setbacks throughout my soccer career:
“There comes a point, when these things start to pile up and you inevitably begin to question your trajectory. It’s like if you were to play a continuous game of Jenga for a year straight with friends. And every round, you are the one who pulls out the wood block that makes the entire tower come crashing down. The first few times you may attribute your defeat to luck, or lack thereof, but then after the 12th time you start to wonder if the game is rigged. Or maybe it’s just not your game. Maybe you should just accept that it’s not your game, and go to the cupboard to pick a new one.
Is soccer just not my game? “
On a long bike ride along the beach in Australia, I contemplated giving up soccer and opening up a frozen coconut yogurt shop, or an earthy chill-vibed cafe, or a surf and soccer school in South America. I also kinda met Ryan Gosling ....
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I have a confession: I’m addicted to talking to myself in the mirror. Yes, I am crazy,
but I’d rather be a crazy person who gazes deeply into my own eyes every morning and loves myself, than a crazy person who walks around acting like I’m okay all day, but inside I feel worthless.
It simply feels good. And it feels good to feel good.
There is research up the wazoo about how self-love leads to more happiness, better health decisions, less risk of depression and anxiety, enhanced academic performance, increase problem-solving skills, reduced procrastination….
I’ve noticed practicing self-love translates into other areas of my life, including my sport.
I bounce back quicker from an inaccurate pass, a day where my energy feels off, and when I receive criticism. Instead, of swearing at myself and asking what the hell is wrong with me, I send myself some love, and move forward.
Loving ourselves as a child comes naturally, but as we age, it becomes increasingly difficult.
In today’s episode, find out why staring at myself in the mirror is the single greatest exercise I do to gain confidence.
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Resources
Video of girl loving herself in the mirror
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Professional soccer player Mana Shim has a go with the flow attitude and has relied on her intuition her entire life. At 15 years old, the Hawaiian native left surfing, beaches, and her family behind, and moved to Arizona with the hope of playing college soccer at a Division One school one day.
Mana’s decision paid off, and she was recruited by her dream school, Santa Clara University. After college, Mana entered the NWSL draft, but did not get selected by any teams. She opted to tryout for the Portland Thorns, because it was the cheapest flight and the team was talented.
Mana balled out, made the team, and has been with the Portland Thorns for 5 consecutive years.
In this interview, we start out talking light about desserts, and then dive deep (in typical Mana fashion)into the topics of fear, anxiety, and death.
We touch upon:
-Mana’s uncanny ability to befriend strangers
-the mental state that allows Mana to play her best soccer
-why Mana doesn’t share her goals with people (except her therapist)
-the day Mana’s dad passed away, and why it was one of the most beautiful moments of her life
-why suffering is necessary to live a fulfilled life
-how to become a more trustworthy person via what Brene Brown calls B.R.A.V.I.N.G
-and of course, we talk about surfing, and the best wave Mana has ever ridden.
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Click HERE to follow Mana on Instagram
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Click HERE for another interview and full story with Mana
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As an athlete, being told to rest is one of the last things that we want to hear. Typically, if there is something wrong in my life, I react by working harder. But when I got my concussion, my doctor told me that the fastest way to get back on the pitch was to do nothing. So I headed his advice. And the craziest thing happened. I loved it…
“My pure happiness stemmed from tapping into that presence. From being exactly where I was. Unconcerned about what I “had to do” to set me up for success. I did things because I felt like it, because they elevated my well-being, and I trusted that the mental break would get me back on the field sooner.
This joy didn’t come from just relaxing. I have had plenty of “recovery days” over the years. It stemmed from being exactly where I was, and no where else.
Nature has this nonjudgmental way of awakening my soul. It happens when I’m around authentic people, and when I’m immersed in a soccer game. I am more alive and see the world brighter.”
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When I have a killer workout planned, the worst part is hardly ever during the exercise, but rather the anticipation. It’s the mental chatter: Ughh, this is going to suck, i just want to get this over with…but once the workout begins, even if I’m gasping for air and praying I make it out alive, the pre-chatter is still the worst part.
The same thing goes for mornings. They have the potential to be the King of mehhhh-type thoughts.
But like workouts, this pre-chatter isn’t serving us.
And when anything is not serving me, I like to nip it in the bud ASAP.
The quickest, most effective way to change our internal state is to move. Physical activity changes the biochemistry in your body. It sends endorphins into the brain and regulates your mood.
In today’s episode, I explain the 4 minute workout that gets me Ronda Rousey-fired up to start my day.
Except I don’t have any desire to beat girls up. I prefer to throw hugs and not punches. That’s just me.
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In today’s episode, I interview Garga Caserta. Garga is the Thorns FC performance management consultant and strength and conditioning coach. He is the owner of GC Strength, a sports performance center specifically for soccer players. He is also the father of two dogs, and soon-to-be human father, as he and his wonderful wife Molly are expecting a baby boy.
Garga talks about:
-the most common mistake athletes make while training
-his journey from playing futsal in the streets of Brasil to owning his own elite performance center in Portland
-the importance of a meaningful warm-up
-how to prevent injuries, particularly acl tears
-the key components to increasing your speed
- why he makes Thorns FC players, wear gps and heart rate monitors every training
-why coach Mark Parsons and he plan out every single training session before our season starts
and more
If you stick around to the end of the interview, Garga has a special gift for you!
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Click HERE for Garga's Website
In today’s episode, I tell the story of the first game I ever voluntarily subbed myself out of a game: the day I got my concussion.
“Every time I play, it takes a few moments to get fully acclimated to the flow of the game.
But in the first few minutes, something felt especially off. I received the ball on the left flank and sprinted down the line to take my opponent on end line. When I approached my opponent, I instructed myself to lunge right then explode left. A maneuver I’ve performed countless times. But my body’s response was significantly delayed. My opponent easily stripped the ball away. I felt like I was extracted from real life and placed into a scratched disk of FIFA ’94, with the screen lagging and 10 pound dumbbells shackled to my ankles. Every action required all my energy and invoked intense emotions. I didn’t know what was happening. My self-engrained rugged, relentless mentality willed me to keep playing, but my body simply wouldn’t let me. The doctor asked if I wanted to go into the locker room where it was quieter and darker. I did. I got up and my assistant coach asked me if I was alright to keep playing. “Yes” , the conditioned mentally-tough part of my brain automatically responded. But my body ignored my ego and kept walking towards the locker room tunnel.”
P.s For great resources and concussion recovery support check out
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It’s the championship game. Pouring down rain. Tie ball game. The clock is ticking down, with one minute to spare. The ball is passed to you. This is your chance. The moment you’ve dreamed of your entire life. You wind up to take the shot and ……..ring!!!! You’re alarm goes off, waking you from your slumber.
Not only did you miss out on your chance for glory, but now you’re groggy, and pissed, and the last thing you want do is leave your warm covers.
In EP 22-Arrow Tip Tuesday: Create A Morning Ritual, I talk about how snoozing your alarm is kind of life telling yourself the day isn’t worth waking up for. I’ve been trying out a new technique lately, that allows for extra bed time.
In my past morning routine, I immediately hopped out of bed and pounded out twenty push ups, and a one minute plank on my sides, and face-down. That strategy was effective in jolting me awake. But, since my concussion, I’ve transitioned into a more gentle approach.
Instead of bouncing right out of bed, I take the opportunity to capitalize on my half-asleep state and visualize. Most often I’ll wake up before my alarm goes off. And immediately upon awakening, I’ll visualize exactly how I want my day to go.
I have this theory that this comatose state is magical and allows me to tap into my soul. After doing some research, I think I’m onto something.
In all my interviews, nearly every person thus far has mentioned that they practice visualization. Jacqueline Wiles visualizes her ski race, Michelle Betos visualizes right when she wakes up, Emily Menges and Katherine Reynolds visualize before arriving to games.
Visualization is powerful for athletes because when you imagine an activity, you are using the same pathways in your brain that are used when you actually perform that action. So, it’s as if you are doing an actual reputation, further ingraining the skill into your brain.
Visualization is extra beneficial right when you wake up, because you are in a deeper brain wave state.
Brain waves are electrical pulses from masses of neurons that communicate with each other.
Delta-waves occur when we are in deep restorative sleep.
Theta-waves occur in lighter sleep, and deep meditation.
Alpha-waves occur when we are present, in a resting state.
Beta-waves occur when we are awake, alert, thinking rationally.
When you visualize upon awakening, you will often be able to penetrate deeper into your subconscious, causing the images to stick more.
When I visualize in the morning, I lay down on my back, shut my eyes, and imagine exactly how I want my day to go.
I make sure to get as detailed as possible and make myself feel exactly how I want to feel. Visualizations are the way you want to feel, they maximize your experience because the brain learns and retains information better with emotions.
I imagine the immense energy I feel when I pop out of bed, the music that will be playing when I walk into the the locker room, my body moving effortlessly at training, performing my neck stretches cooling down…all the way to how I want to feel when I get to bed.
I often visualize something going wrong in my day. I do this to train my mind to not be shaken if I encounter an unanticipated challenge during my day. This prepares me to get myself back into a clear space.
Sometimes I’ll top the visualization off with a something I want to happen in my life-like blasting that game-winning goal that my alarm so rudely interrupted me from.
This usually takes me 10 minutes.
Then I hop out of bed, make my bed and resume the rest of my morning routine which I’ll talk about in future episodes.
For the scientific benefits of visualization check out this article:
http://www.huffingtonpost.com/entry/the-science-of-visualizat_b_171340.htmlhttp:
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