I pictured the break out play and how I would receive the puck off the boards. Once I had the puck, I skate. I feel the edge of my blade cut into the ice as I propel myself forward. I hear my skate edge cutting into the ice. I see myself crossing over center ice moving from the right side to the left in order to get around a defending player. I feel the puck on my stick as I cross over the blue line. I shift my weight from my left to my right and back to my left as I slide my stick and the puck back. I see the goalie shifting right to left, following my movement and I look for an opening. I shift my weight back and then forward as I bring my stick and puck forward and release with a flick of the wrist, aiming my stick and firing the puck in the top right hand corner of the net.

We’re taught to use visualization techniques in athletics. I don’t know about you, but I was never taught to use visualization techniques in my day to day life. If it works so well in athletics, it would stand to reason that it would work well in other aspects of our life as well, right?

Visualization as it pertains to fitness & nutrition has huge benefits. Last week I discussed the importance of setting goals and these two things go hand in hand.

Now, you’ve got your goal set – what next? 

What steps need to be taken to reach that goal? Visualize yourself completing each step and completing each step required to reach that goal.

Picture this.

You’ve reached your goal. 

What does that look like?

How do you feel?

How will you know you’ve reached it?

Anticipate.

When we use visualization techniques for sports, we often visualize both scenarios that work in our favor and scenarios that may challenge us, requiring a different approach. In our everyday life, we can visualize ourselves reaching our goals, which gives us the momentum to move forward pursuing them, but we don’t typically visualize how we plan to navigate the challenges or hurdles that arise along the way. This is where we usually get tripped up and give up because it didn’t go according to our plan.

Being able to anticipate or plan for these potential setbacks means that we are not blindsided and are better equipped to handle these situations and move past them.

When it comes to nutrition, if your goal is to eat healthier, visualize your menu plan for the week. Picture your snacks. The bright red raspberries. How do they taste? Picture the crunch of the green peppers. Picture yourself grocery shopping and how you feel as you’re selecting these healthy options. Picture your healthy meals and how you’ll feel afterwards. 

This can also be used as an aversion technique. If you’re craving something not-so-healthy, take a second and think about how you’ll feel afterwards based on the last time you ate it. Do you feel bloated? Maybe you’re tired and need to lie down on the couch. Will eating this get you closer to your goal or one step father? Do you feel bitter and regret eating it?

Perhaps visualizing yourself post-unhealthy decision, you will have an easier time making those often emotion-based decisions.