How to Know When “Healthy” Becomes Dangerous

Many athletes have a sensible fitness routine that helps them build endurance and strength so that they can perform at their very best. But, young athletes–college athletes in particular–are presumed to be at or nearing their peaks and may feel pressured to push themselves beyond their capabilities. This, paired with the desire to achieve the ideal body size and shape for their particular sport, places an unrealistic and often harmful standard on young athletes. Those who become fitness-obsessed can develop an addiction to exercise that leads to injuries and other health problems–in fact, exercise addiction often co-occurs with eating disorders.

It’s easy to explain away the early signs of an athlete in distress–to say that there’s nothing wrong with training hard and following a strict diet. The people closest to the athlete may even be impressed by what appears to be dedication, discipline and a strong work ethic, and unwittingly encourage the behaviors because of their own attitudes about food and weight.

This “12 Signs an Athlete is Closer to Injury and Illness than Health and Wellness” infographic will help coaches and parents recognize the signs that an athlete is struggling with exercise addiction and/or an eating disorder. It also includes eight tips on how to encourage a healthy attitude about sport and fitness.

Infographic link:


American Baseball Foundation Christmas Wish List

From our partners at the ABF:

In the spirit of the season, a number of not-for-profit organizations will notify its clients, donors, supporters of the organization’s “wish list”. As in past eras of writing to Santa Claus, the would-be recipients prioritize their needs and request donations such as cars, computers, software and other goods that usually are in short supply in the not-for-profit world. I have never assessed whether their efforts bear Christmas fruit, but the concept does inspire me to make the ABF ‘s list.
All fathers and mothers read to their children before and after birth, continuing the habit into all formative school years
All fathers and mothers talk to their children on a range of subjects, even though the child is too young too reply.
Families ration the use of any and all computer and hand-held games
Families seek out recreational and sports outlets for their children. Keep them moving.
Families purchase math-related games that children can enjoy and from which they can benefit.
Families seek out simple biographies of famous persons who have overcome difficulties to achieve great heights in their fields of endeavor. 
This is a selfish wish list. The ABF desires that all its students experience the joy of reading & math and the joy of movement in sports this Christmas and throughout their lives.  Then BASIC will be even more fun.

Mental Side of HItting – Attainable Goals

By Doug Bernier

In the first post called The Mental side of Hitting: Attainable Goals, we talked about how we as hitters are searching for consistency in the batter’s box. (If you missed it, I highly recommend you go back and read it. Otherwise, you’ll miss the importance of what we talking about here.)

Instead of tying our success to how many hits we are getting, having achievable, repeatable objectives (we’re calling them “attainable goals”) will help our consistency and keep our emotions in check.

How do you know when your mentality as a hitter has you headed for trouble?

If you find yourself thinking, “ I need to get 2 hits today,” or “ if I go 3 for 4 I’ll be hitting .270,” or “ it’s ok that we lost, I got my hits today,” then THIS ARTICLE IS FOR YOU.

Like I said before…

Tying your self-worth as a player to getting hits is a guaranteed ticket to an emotional rollercoaster, and in the end, it’s counter-productive to getting the results you want.

We need a more solid mental foundation than that! After 16 years of professional baseball, I can tell you that if you haven’t yet experienced the rollercoaster of emotions that comes with good times and bad times at the plate – YOU WILL.

To get us through, we need something that we can rely on, a mental approach that is proven to increase productivity.

These ideas are from the Lambin Hitting System. Chase Lambin is a Texas Rangers minor league hitting coach. I’ve spoken with many, many hitting coaches over the years, but Lambin’s system really stood out for identifying the important things and for simplifying them into attainable goals that every hitter can work toward.

Attainable Goal 1 – Situational awareness

Being aware of the situation has multiple benefits. In addition to being a mentally stabilizing attainable goal, it also increases the likelihood of getting a hit!

In other words, you are setting yourself up for success, particularly with Step 1.

Step 1 – Studying the pitcher

From the dugout you should be watching and studying the pitcher.

The first thing you should notice is whether the pitcher is right handed or left handed (this tells you which direction his breaking balls will be moving, and more).
What pitches does he throw and with what velocity?
Once you know this you can start to eliminate pitches that he isn’t throwing for strikes.Many times you can get a pitcher to one or two pitches that you actually need to focus on. You only need to worry about pitches that he can throw for strikes.
Next, watch arm angle and talk to hitters that have faced him before you to see how the ball is moving (or not moving) and if he is easy to see or if he has some deception.
Also, if you get to two strikes, how are you planning on dealing with this situation. Does he have an out pitch (a pitch he likes to throw with 2 strikes)?

If you’re ready to get deeper and more advanced into this topic, click here for 4 pro strategies to win your mental battle with the pitcher.

Step 2 – Be aware of situations that could happen when you come up to hit.

This may come as a surprise, but baseball is actually a team sport (shocking, I know).

Sarcasm aside, it’s all too easy for a player to become so focused on himself that he forgets he has a whole team backing him up.

The benefits of this step #2 – being aware of the game situation – is that

(a) it’s an attainable goal you can successfully accomplish every at bat;
(b) you’re creating more opportunities for your team to score; and
(c) What goes around comes around. Be a team player, and it will come back to you eventually.
Now take a look on the bases and know the outs, is there a situation that needs executing?

Possible situations…

Is there a runner at 2nd base with 0 outs and you need to advance him to 3rd base?
Is there a runner at 3rd base with less than 2 outs?
How is the defense playing you and what do you need to do to execute that plan?
Attainable Goal 2 – Aggressive vs Passive Mentality

Am you a lion or a rabbit?

Believe it or not, I’m actually not trying to be funny here. Take a look at that picture above. There is an actual picture of a tiger and rabbit on Lambin’s “flight plan”.

This can be a difficult self evaluation thought. We all want to be a lion every at-bat, but it’s not always that simple.

When we feel…

uncomfortable in the batter’s box,
are not seeing the baseball well,
trying not to strikeout,
nervous because a pitcher is wild
…these are rabbit thoughts.

These thoughts can pop up from time to time and we need to be able to identify them and get back to attacking and having aggressive thoughts.

Some times the battle between the hitter and the pitcher can be lost even before you get to the plate if you are thinking passive thoughts. Stay aggressive and if you go down, go down attacking.

Once we are ready to hit in the batter’s box (or behind it catching), our goal is to find a way to be 100% confident and ready to do damage all the way until the ball is either hit or caught by the catcher. This 3-5 second period should have no doubt, worry, or fear, penetrate its walls.

Once that pitch is over, its time to re engage mentally and try to get the lion mindset again.

Who is going to win the invisible battle? Are you completely ready to hit? Whose plate is it? Who’s at bat is it? Are you the hunter or the hunted?

Step 1 – Identify – To make this an attainable goal, you need to identify which way your thoughts are leaning.

In between pitches or at-bats take a deep breath and either continue with the aggressive attacking mentality, or realize you are a little passive or defensive and regroup and give yourself assertive and confident self talk.

Step 2 – Making an adjustment.

There is no one way to get your mentality where it needs to be. Find a way that works best for you, to get your mind right when you get into the batters box.

It’s important to remember that nobody can tell themselves to stop thinking something. The thought has to actually be replaced by a new thought. That’s why a mantra can be so effective.

A mantra can help you replace self-defeating thoughts with a simple, confident one without distracting your from being in the moment and focused on the task at hand. Some possible mantras include:

“Bring it“
“I got this.” (Moments before gymnast Laurie Hernandez mounted the balance beam in the women’s team competition, she can barely be seen whispering to herself, “I got this.” Clearly, this mental reminder provided the boost she needed)
“C’mon Meat, throw me that weak-ass shit! “ – the iconic Crash Davis, Bull Durham
“See it. Hit it.”

Believing in yourself and your abilities are important in the mini battles that happen throughout a baseball game.

Being able to identify if your mentality is not a lion mentality is the first step to getting it back to where it needs to be.

Note: Some people need to be relaxed, laughing and smiling, some people need to be more serious and focused. All people get the most out of their abilities differently.

Improving your awareness of “situation and mentality” can help give you a plan at the plate. Being able to do this before you get in the batters box will help keep your mind sharp and get your thoughts off of mechanics and on to executing a plan or a goal.

Doug Bernier, founder of Pro Baseball, debuted in the Major Leagues in 2008 with the Colorado Rockies, and has played professional baseball for 5 organizations (CO Rockies, NY Yankees, Pirates, MN Twins, & TX Rangers) over the past 16 years. He has Major League time at every infield position, and has played every position on the field professionally except for catcher. Where is he now? After batting .200 in 45 at-bats and fielding .950 during 2017 spring training with the Rangers, Doug was assigned to the Ranger’s AAA team the Round Rock Express. You should click to watch this great defensive play by Bernier

Age based guide to goal setting

Goal setting changes as kids mature in age and experience. Roberta Kraus, Ph.D. has important advice about how to help all kids set and achieve their goals. Brought to you by our friends at TrueSport.

US Army and PHIT America respond to obesity news

Our partners at PHIT are out to reverse the “obesity pandemic” gripping the United States. Apparently the U.S. Army is taking note as well.

Quote for Tuesday

“The best preparation for tomorrow is doing your best today.” H. Jackson Brown, Jr. ‘Nuff said.

The value of high school football

We all know that health concerns are driving down participation in football. But let’s not forget the positives playing the sport can bring. The Los Angeles Times’ Eric Sondheimer always seems to find that special story and his article about football powerhouse Corona Centennial and their coach Matt Logan is no exception. Here is guessing these young men have no regrets about playing the sport.