The Mental Endurance Podcast

This week on the 25th and final episode of the Mental Endurance Podcast, Vanessa is sharing her juiciest top 5 lessons from racing Ironman 70.3 St. George. These 5 tips will help you translate the work you put into your training to racing at any distance. Listen in to learn how the application of Vanessa’s lessons could change your next race day. Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster *Support the podcast and get great deals* InsideTracker: 25% off at insidetracker.com/mentalendurance Orca: use code ironwomen15 at orca.com This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

Do you feel like there is something holding you back from your big, bold goals, but you can’t quite put your finger on it? This week Vanessa explains that this could be because we are micro quitting. Micro quits are the tiny, subtle, almost invisible ways that we quit on our goals, that slowly chip away at our progress over time. Vanessa challenges to find our own micro quits, and explains how we can shift towards micro commitments instead. Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster *Support the podcast and get great deals* InsideTracker: 25% off at insidetracker.com/mentalendurance Orca: use code ironwomen15 at orca.com This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

On this BONUS episode Vanessa gives us her top three race day tips that you can use to make the most of the day at your next start line. Tune in to get her quick tips that will get you excited and ready to tackle your races this season! Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster *Support the podcast and get great deals* InsideTracker: 25% off at insidetracker.com/mentalendurance Orca: use code ironwomen15 at orca.com This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

Vanessa is back this week to talk about an important topic related to our performance: self doubt. If you know your doubts are limiting you, be sure to listen to this episode! Vanessa simplifies what doubt is and shares the 5 things that we can do to keep doubt from holding us back. Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster *Support the podcast and get great deals* InsideTracker: 25% off at insidetracker.com/mentalendurance Orca: use code ironwomen15 at orca.com This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

If you listen to this podcast chances are you identify as an athlete. This week Vanessa reminds us that, while we are athletes - we are humans first and foremost. Humans with human brains that want to keep us safe and comfortable, and we take our whole selves with us wherever we go. Vanessa explains how we can tend to our humanness to improve our performance as athletes. Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster *Support the podcast and get great deals* InsideTracker: 25% off at insidetracker.com/mentalendurance Orca: use code ironwomen15 at orca.com This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

Goals are great! Big, bold, heart pounding goals motivate us to achieve amazing things in all areas of our lives. But what happens when our bold goals start to feel overwhelming? This week, Vanessa discusses two ways that she has seen this problem arising in athletes, and how we can shift from thinking our goal is the problem to realize that the real problem is that we often focus on the wrong thing. Vanessa gives us her best techniques to shift our thinking to focus on the progress we’ve made to build confidence and remind ourselves that our bold goals are within our reach. Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster *Support the podcast and get great deals* InsideTracker: 25% off at insidetracker.com/mentalendurance Orca: use code ironwomen15 at orca.com This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

This week on the show Vanessa is chatting with her athlete Lilias Young. Lilias has been working with Vanessa for four months now, and she speaks about her experience in mental training and what she is getting from her physical training as a result. She tells us about where she was mentally four months ago, and how she has put her mental training from Vanessa into practice. Lilias’ shares some great insights into her mental training work, and shows us what is possible when you train your mind like you train your body. Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster Learn more about the Feisty Womxn’s Performance Summit at womxnsperformancesummit.com *Support the podcast and get great deals* InsideTracker: 25% off at insidetracker.com/mentalendurance This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

We are conditioned to believe that we have to earn what we have and who we are. This belief influences our actions and the choices we make. As endurance athletes this means many of us believe that we have to earn the right to call ourselves “athletes”, “runners”, “triathletes” or whichever title we might be striving for; that our target pace or watts will validate the identities we’re seeking. Why do we delegate this belief in ourselves to our data numbers or other external factors? This week Vanessa takes a deep dive into how our big, beautiful human brains can sabotage our belief in ourselves, and gives us two simple steps to help build our self-belief (before the data!) Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster *Support the podcast and get great deals* InsideTracker: 25% off at insidetracker.com/mentalendurance This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

Race season is about to (hopefully!) ramp up in the US, which for many of us triathletes is so exciting after a year of no official start lines. However, racing can also come with a lot of doubt or pressure in the form of the expectations that we put on ourselves as athletes. Vanessa offers us two types of expectations that she believes athletes succumb to, and tells us how we can shift our mental energy from feelings of doubt to confidence and capability. Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster Learn more about the Feisty Womxn’s Performance Summit at womxnsperformancesummit.com *Support the podcast and get great deals* InsideTracker: 25% off at insidetracker.com/mentalendurance This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

Last week Vanessa taught us that it is on each of us to take responsibility for our own belief, but where is the best place to start? This week she gives us one belief that we can start to work on right now; our result capacity. A greater result capacity leads to a greater capacity to achieve. Vanessa gives us three questions to ask ourselves that will allow us to get curious about our current result capacity, and teaches us how we can shift our definition of capacity to be centered on what can be produced without limits. Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster Learn more about the Feisty Womxn’s Performance Summit at womxnsperformancesummit.com *Support the podcast and get great deals* InsideTracker: 25% off at insidetracker.com/mentalendurance This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

We all have responsibilities; paying bills, showing up at work… but have you ever considered your responsibility to believe in yourself? In this week’s episode, Vanessa explains that we all have the responsibility to believe in ourselves and our own goals first. As triathletes this could mean how much we believe that we will nail our next training session, qualify for Kona, or even our belief that we’ve earned that next promotion at work. We create our results by what we believe the most. This isn’t something that we can rely on from others; our success is dependent on our own belief in ourselves. Are you taking responsibility for your own belief? Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster Learn more about the Feisty Womxn’s Performance Summit at womxnsperformancesummit.com *Support the podcast and get great deals* InsideTracker: 25% off at insidetracker.com/mentalendurance This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

How often do you sit down and ask yourself “how do I feel”? This week, Vanessa explains why this question is important and how it can connect us with our inner environment. The simple, yet sometimes difficult practice of presence is an important aspect of training our brains to think, act, and train in a more intentional and purposeful way. The concept of neuroplasticity explains that our brains are capable of changing patterns at any stage of life, but in order to do so we must be consciously present in our thoughts, feelings and actions to create space for these changes to happen. Learn more about the Feisty Womxn’s Performance Summit and get your tickets at womxnsperformancesummit.com Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

We’ve all been there; you pour that second glass of wine or hit “watch next episode” on Netflix even though you know it’s going to hurt your early morning training session tomorrow. Why do we sabotage ourselves in this way? Vanessa frames these behaviours as self limitations, and in this episode she tells us what that means, why we experience it, and how we can have more power over it. Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

This week on the Mental Endurance podcast Vanessa is reminding us to shift from an athletic identity to seeing our athletic nature. She explains that our nature is our inherent qualities that we bring to our sport. It is what we believe ourselves, and how we form our athlete self concept. What is our athletic self-concept? Listen to this episode to find out! It can either hold us back or launch us forward in our sport. Vanessa presents us with two questions to help us first define our athletic nature and how we show up for ourselves in our training and racing. She then shares the biggest self-concept shift she’s experienced personally and challenges you to find your parallel. Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

Welcome to our first episode! This week Vanessa is teaching us about feelings… oh feelings. If this sounds a little too mushy for you, think again. Our feelings drive our choices and behaviour, and Vanessa is here to teach us how we can use our feelings as fuel. We are never going to feel positive emotions all of the time, but even the not-so-good emotions can guide us to make decisions that support and honour how we are feeling in each moment. Listen in for Vanessa’s tips on how to get curious about our emotions, and how that can help us to use them to drive our actions towards our goals. Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

Welcome listeners to the official launch of the Mental Endurance Podcast! This episode was recorded live, and Vanessa is joined by special guest Brittaney, one of her athletes. Together they talk about Brittaney’s journey through her mental endurance coaching, and how she has been able to reframe her athletic identity into her athletic nature. Vanessa also explains how improving your mental endurance can help us improve physically to become better, not just as athletes, but in all areas of life. Sign up here to get the 10 Truths — https://www.vanessafayefoerster.com/get-the-10-truths If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

Mind Your Controllables(Episode 8) by The Mental Endurance Podcast This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

This week on the Train Your Mind Mini Series Vanessa is asking us what we are willing to invest to reach our goals. She explains that time is not the only investment that we need to achieve a goal; there are three other investments that are just as important, and the one that is most overlooked may not be what you think. Vanessa offers us questions to ask ourselves when figuring out the investment that we are willing to make in a goal. If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

In episode 10 of the Train Your Mind Mini Series Vanessa is teaching us how to navigate the space between injury, fatigue and boredom. She explains that it is about having an awareness of what you are feeling physically and experiencing mentally, and gives us three steps to take when we are trying to decide if we need to pull back because of a potential injury or push through a bit of fatigue. Vanessa also explains why boredom is not a problem, and tells us how it can actually be helpful. As a takeaway for this week, Vanessa gives us three simple and necessary questions to ask to navigate if we’re injured, fatigued or just bored. If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy

In episode nine of the Train Your Mind Mini Series, Vanessa covers the hot topic of motivation. Whether you’re feeling motivated these days or not, there is something for everyone in this episode. She reminds us that an ebb and flow of motivation is normal. Tune in because Vanessa explains the three things you must do to get motivated and stay motivated. If you have questions for Vanessa send her an email at vanessa@vanessafayefoerster.com and follow her on social @vanessafayefoerster This podcast uses the following third-party services for analysis: Podsights - https://podsights.com/privacy Chartable - https://chartable.com/privacy