Mind Mapping for planning, goal setting and creativity!

Featured TBLI –  Michael James aka Aussie Mike

A nice piece on my association with the late great Tony Buzan , creator of the mind mapping process and my role as an accredited Buzan mind mapping instructor. Send me a message if you would like to learn more about how to use Mind Mapping techniques for business planning, goal setting and as a creativity tool.

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About Me

My first experience with mind mapping was at a workshop I attended at the Disney Institute in Orlando Florida in 2008.  Mind Mapping was mentioned as one of the best methods to invoke creative thinking. I was immediately attracted to a number of the key elements of mind mapping including the use of different colours, images, flowing curvilinear connections emanating from a central idea and branches for related ideas. 

All of this seemed to me to be a far more effective use of creativity compared to other methods like brainstorming.  So after further investigation and reading some of Tony Buzan’s books I immediately started using mind mapping for both my work and professional life.  Indeed mind mapping became an integral part of my daily life not only for creative tasks but also for meetings, personal goal setting and even the routine tasks of management like yearly staff evaluations, marketing plans etc.

Suffice to say mind mapping was definitely the best tool I had at my disposal and contributed significantly to my successful career as General Manager of the World Bank Fitness Centres and as a freelance speaker and writer.

For me the effectiveness of mind mapping was clearly demonstrated in 2 ways.

1)  Audience Feedback from my presentations at National Fitness Industry conferences always mentioned mind mapping as the key learning takeaway for future use.

2) I was recently informed that nearly 18 months after my retirement at the World Bank my use of mind mapping was mentioned multiple times as the most effective marketing and meeting tool by staff I had previously managed.

There is no doubt that mind mapping will continue to be a major part of my daily activities during my semi-retirement and future consulting , speaking and writing goals.

My connection to Tony

I first met Tony Buzan albeit very briefly after he spoke at a one day workshop in New York City in 2009.

Our next meeting was of a more personal nature in September 2014 when I attended the TLI accreditation in New York.  After introducing myself to the group and mentioning that I was very big boxing fan and had taught the skills for fitness programs for many years Tony made a point of seeking me out. To my surprise he too was a big Boxing fan.

In our discussion we discussed how Muhammad Ali was ahead of his time in using visualisation as a key part of his success. Tony also mentioned in passing that Great Britain had a very promising young Heavyweight named Anthony Joshua who he predicted would soon become heavyweight Champion of the World. 

Sure enough a little over 2 years later Tony’s wisdom shone through as Anthony Joshua duly became World heavyweight Champion of the World.

As analogous as it may seem, boxing perhaps the most deleterious of sports for brain health was a bonding agent in my relationship with the great Tony Buzan.

My plans for the next 12 months

Since my retirement from Full time employment in December of 2017 I have been working extensively with Parkinson’s patients at Virginian Outpatient therapy  teaching boxing classes.  My goal is to introduce mind mapping as a creative tool to aid in their rehabilitation and mind therapy program.

I also plan to commence writing a book I have planned on my experiences Managing Corporate Fitness Centres in Australia and the USA.

Send me a message if you would like to learn more about how to use Mind Mapping techniques for business planning, goal setting and as a creativity tool.

How to use Visualization and Imagery to teach boxing skills !!

"Wipe your nose with your sleeve"... "Punch a hole through my hand" .. "Catch a fly and eat it".. just some of the colorful imagery cues you can use to help beginners improve boxing technique

In previous blogs I discussed, how champion boxers like Rocky Marciano and Muhammad Ali used visualization long before it became a widely recognized process for successful sports performance.

http://www.aussiemikejames.com/new-blog-1-1/2018/1/25/visualization-the-essential-link-to-achieve-your-goals-

Marciano, undefeated World Heavyweight Champion from 1952-56 was known to spend time directly before his bout in a deep sleep where he would dream about his victory and how it would feel at the end of a contest.  Similarly Muhammad Ali, who dreamed from an early age of becoming “The Greatest”, always visualized himself defeating his opponent Ali and drew sketches where he saw himself with his hands raised in victory.

While ordinary mortals like us may not be able to reach the lofty status of these 2 world Heavyweight Champions we can definitely us Visualization to improve our boxing skills and technique whether it be for actual combat, or like for the majority of us, to improve on the physical benefits boxing training can bring to our fitness programs.

In the words of World Champions boxing trainer, Freddie Roach “whether you’re a Hollywood model, fitness enthusiast or competitive boxer you should always aim for perfect technique.”

Imagery to aid Visualization

As the following examples and our video shows, the use of colorful imagery cues can help visualization by adding a descriptive, easily relatable action to describe each punch i.e.  Hit through the target, hands in prayer position etc. etc.

So let’s look at the 4 basic boxing punches and how we can use visualization combined with imagery cues to help learn and improve on our punching technique. (NB: You will see most of these cues in our attached YouTube video)

Shape up….

                 The first task I ask clients to do “Show me how you would shape up and box.”

                Most people usually have only a vague idea about how to place their hands from what they have seen in Rocky movies. Very few, even the athletically gifted, have any notion on correct foot work.

Even if knowledge of boxing is only basic, this task prepares your client by creating a visual image of boxing in their minds and the various movements that will be required.

Stance

                To emphasize the importance of balance and correct footwork s we start with feet together.  I then ask to then do a Charlie Chaplin foot placement on their prominent side i.e. right foot for right handers, left for southpaws followed by a turn on the ball of that foot and a backward step .  While Charlie Chaplin may have less relevance for today’s millennials most people can still relate to the famous slay-footed comedian of yesteryear.  Further cues can be given to encourage feet to remain in that position so that the back foot is behind and to the side of the front and there is a clear line in between the legs. (Nb This will require regular feedback as it is a unique foot placement not seen in most sports or activities)

Movement –

                Knees bent, upper body nice and relaxed and bobbing and swaying “like a cork in the ocean. “

                This visual image encourages free flowing movement rather than stiff robotic punches.

Hands –

 Starting with “prayer position”, gives most people a common visual image, Additional instruction of eyes open at all times, chin down, elbows protecting the ribs are also included

The Punches

 After practicing the movement on its own, facing a mirror if possible, we use focus pads to add tactile sensation to the punches.

The Jab- “Catch a fly and eat it” is a unique cue that encourages quick movements and the importance of keeping your hands up throughout the movement.

Straight right hand- Using the pads “punch a hole through my hand” encourages clients to punch with gusto. Additional cues on generating power via the whole kinetic chain from feet up rather than just upper body add to the effectiveness. 

 The Hook-  Using the whole part whole method of skill teaching  we demonstrate the punch  then break the skill into parts with the following  cues: “wipe your nose with your sleeve”  this image emphasizes the correct position of the hands and hook motion , “ bounce off  your ribs “ emphasizes correct form to avoid telegraphing the punch  followed by “turn your hip” helps emphasize momentum and full use of the body.

Uppercut – in my experience the hardest punch to teach.  “Comb your hair” using the uppercut motion in slightly exaggerated fashion, while not perfect, at least gets members on the right track

Concluding the session by using all of these punches in a 1-Jab, 2 straight rights 3- left hook 4 Right uppercuts in a sequence ties all of the punches together and enables your client to get a feel for real boxing movement.

Defensive techniques can be enhanced with imagery like “turtle up”, and “duck and weave. “

These can be added as the client gets more comfortable with the punches and movement patterns required with special emphasis on correct foot work.

Some point to note

      In group settings you will encounter people with widely varying skill levels. Patience is required, not all of your clients will be as proficient as Kelly in the video.

        It is important to keep in mind that we are not teaching prospective pro boxers or world champions here. While correct technique is always the goal, the movement and benefit of exercise should be our primary focus rather than 100% picture-perfect technique.

          Instruction has to be clear and concise, with skills progressing from basic to more complex as the participants become more adept and confident.  I generally try not to teach more than a 3-4 punch combination to beginners with an emphasis on fun rather than information overload.  This is particularly important for folks with Parkinson’s disease as many have issues with neuromuscular coordination and muscle rigidity.

        Working within abilities and limits of an individual’s movement is essential. Actually physically moving the person’s arms through the movement pattern, whether it is a jab, cross, hook or uppercut can help some who are having a difficult time mastering the movement

            Visualization combined with colorful imagery can be a great aid to improved performance in all of the basic boxing skills.  Check out the video to see Kellye Grant from the Virginian Outpatient Therapy in Action and let me know if you have any questions or comments.

Keep Punching and most importantly Keep Visualizing!!

Sticking to an exercise program, the Psychology of stick-to-itiveness

         Rain, hail, sleet or snow, every Tuesday and Thursday morning Arben Gjino teaches a Spin class at the International Finance Corporation Fitness Center.  A fitness specialist with the World Bank Fitness Centers, Arben’s teaching skills and very affable personality help  motivate his many clients  to get out of bed and start their day with an hour of sweat, strain and Spin, Spin, Spin. Some of these members have attended his class regularly for the past 15 years.

         Julie Perng, a member of the World Bank’s behavioral Sciences team, has been a regular devotee of these classes for the past 12 months. Julie recently made a number of observations on why Arben is so effective in her Blog

“Using behavioral sciences to teach fitness: A (sometimes unwilling) student’s perspective”

http://blogs.worldbank.org/publicsphere/using-behavioral-sciences-teach-fitness-sometimes-unwilling-student-s-perspective

        “What helps Arben – and his students – is the utilization of concepts from psychology. In particular, he uses concepts such as being non-discriminatory, salient nudges, making the classes fun and personal, and role-modeling. As a member of the World Bank’s behavioral sciences team, which applies psychology to international development projects, I especially appreciate the use of these techniques being used on – and for – me.”

         However, as the old saying goes “Arben Gjino’s don’t just grow on trees.” In an attempt to explore the use of Psychological concepts for the average person who may not have an Arben to motivate them Julie Perng asked me the following 2 part question

       How can people use psychological concepts or behavioral tools on themselves if they don’t have a fitness class or person like Arben pushing them to?

1)    Start an exercise program
2)    Have the best workout they can once they have  started and continue on with their fitness journey

1) Starting an Exercise Program

       With or without a strong leader like Arben one of the best tools to enhance exercise adherence is "visualization"

       By taking the time to picture in your mind what you want to achieve i.e. greater health, increased Fitness, losing weight etc., you can increase your chances of adopting the habits and actions that will achieve your vision.

        You can take this technique to another level, by physically drawing or sketching what you want to achieve and even exploring your feelings of joy and satisfaction when your vision is completed.  Visualization techniques have been used successfully by athletes and sportsmen for many years.  

        Sports people explored this technique long before psychologists gave it the term “visualization”.   In boxing, Rock Marciano undefeated World Heavyweight Champion from 1952-56 was known to spend time directly before his bout in a deep sleep where he would dream about his victory and how it would feel at the end of a contest.  Similarly Muhammad Ali, who dreamed from an early age of becoming the Greatest, often sketched moments where he visualized himself defeating his opponent. 

      Obviously we are not all as athletically gifted as Ali or as tough and relentless as Rocky Marciano. Our vision has to be realistic. However many studies have shown that people who regularly write down and visualize their goals are far more like to achieve success. So, for the beginning exerciser if you keep your vision firmly implanted in your mind and revisit it often, chances are you will achieve your goals.

       This is not just a vague passing pipe dream that we all experience from time to time.   Lots of hurdles incurred in daily life can disrupt your vision, so it takes some determination and stick-to-itiveness.

        By devoting the time to this technique and exploring all of its steps you are committing your conscious and subconscious mind to a specific course of action.

2)     How can people have the best workout they can once they’ve started and continue their fitness journey?

        In the absence of an Arben this can be a very tough task.  Not everyone has the focus or drive to push themselves when the instinct for self-preservation, aka the little person inside your head, tells you to "take it easy."  

        After a 40 year career in the fitness Industry, it has been my experience that the most successful clients have been the ones who combine a focus on self-improvement goals with a driving force or goal, outside of themselves.

         Finding a more altruistic purpose or something outside of yourself can be a very effective technique.   Making declarative statements like, "I am doing this so I can enjoy more time with my family" or “I owe it to significant other and children to be at my best fitness so that I can be an active contributing presence in their lives" helps establish regular exercise as an essential part of your life.

         Self-education is another very important contributor to quality work outs. However, there is a caveat.  Not all so called education is beneficial.

       Today with the overbearing, and many times over reaching effect of social media, there is a plethora of "fake news" in terms of exercise and fitness.  Seeking out reliable, informed opinion and not succumbing to the latest internet fads is an important factor in long term success. 

          Mentoring from knowledgeable professionals like Arben Gjino at the World Bank Fitness Centers and  researching reliable sources like ACE (American Council on Exercise) or the ACSM (American College of Sports Medicine)  and of course www.aussiemikejames.com  will help you attain the best workout and a continuation of your fitness journey.

Visualization the essential link to achieve your goals !

 ‘Champions aren’t made in gyms. Champions are made from something deep inside them- a desire, a vison. They have to have the skill and the will. But the will must be stronger than the skill”  Muhammad Ali.

              Before the advent of the “Sports Psychologist” and the eponymous Mind –Body connection programs promoted in to today’s fitness and wellness programs, former World Heavyweight Champions Rock Marciano and Muhammad Ali were using visualization techniques to achieve their ultimate goals.   While most of us don’t aspire to climb into the ring to emulate the fistic deeds of these 2 revered pugilists, we still have goals we would like to accomplish for our own personal fitness program, career or family life.  Visualization techniques can help us achieve these goals

              By taking the time to draw a picture in your mind of what you want to achieve i.e. greater health, increased Fitness losing weight etc., you can help increase your chances of adopting the habits and actions that will achieve your vision.  This is not just a vague passing day dream, like winning the lottery, which we all experience from time to time.  By devoting the time to this technique and exploring all of its steps you are committing your conscious and subconscious mind to a course of action

What is involved?

          Having a clear picture in your mind of what you want to achieve is the starting point.  Start by making a specific goal, whether it is increasing your fitness, giving a killer work presentation etc., Imagine how you will feel when you accomplish your goal, all the plaudits and positive feelings, thought and emotions you will experience.  Twenty minutes before every fight  Rocky Marciano undefeated world Heavyweight champion (1952– 55)   would take the time to enter into a deep sleep and dream of how his upcoming fight would unfold and  and end with his hand raised in victory.  His 49-0 record is testament to the success of his methods.

            You can take this technique to another level, by drawing or sketching what you want to achieve including your feelings of joy satisfaction when your vision is completed.  .I have attached a drawing Muhammad Ali used to inspire his road to becoming" the Greatest". He made this sketch as a 15 year old. 

           Obviously we are not all as athletically gifted as Ali or Rocky Marciano so a vision has to be realistic but if you keep your vision firmly implanted in your mind and revisit it chances are you will achieve your goal.Again this is not just a vague passing pipe dream.  Lots of hurdles incurred in daily life can disrupt your vision, so it takes some determination and stick-to-itiveness’. Revisiting your vision your sketches as Ali did helps   affirm ad recommit your conscious and subconscious mind to a course of action.

           By devoting the time to  Visualization  and exploring all of its steps you are committing your conscious and subconscious mind to a  specific course of action this will help lead you on the path to fulfilling your  goals and aspirations.

          So  folks, as always keep punching but start by visualizing where your punches need to land !!