Welcome to Day 31

Today’s Coaching Session focuses on:

  • Understand the 4 attributes of mental toughness – flexibility, responsiveness, strength and resiliency.
  • How to think and act under pressure to perform at your best.
  • Learn how to alter your facial expressions and posture to supercharge your physiology.

Here is today’s podcast.  Enjoy!

PODCAST: Mastering mental toughness    14:29

Watch this video by Amy Cuddy, your body language shapes who you are.


  1. Monitor your posture and adjust accordingly.
  2. Monitor your breathing, if it is shallow, take deep, slower breaths.
  3. Smile or think of a funny movie for 25 seconds to boost your mood.
  4. Continue to implement a behavior to increase your physical energy – food, water, deep breathing or exercise. Make the behavior specific, small and manageable.
  5. Practice deep breathing, counting from 1-10 at least 2 times a day.
  6. If this seems like too much, pick one of the five to do.  It’s better to build one habit at a time, and focus on that one habit  for 1-2 weeks.  Once that habit is encoded, add on a second behavior.  This creates sustainable new habits.  Listen to Day 1 podcast as a reminder of the Zorro circle of mastery.

Sneak Preview  for tomorrow

  • Mastering mental toughness, continuing to strengthen mental and emotional resilience.


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If you are new to the Peak Performance For Life (PPFL) program, view the  PPFL page intro to get valuable information about the 4 Principles you are learning during these 8 weeks.

Click on the podcast link to access all PPFL Podcasts.

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© 2017 Coach Kiomi