Extreme Sports Performance | Emotional Intelligence
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Emotional Intelligence

Thoughts of the week

“Emotional Intelligence”


It’s likely you have you heard of this before but do you know what it really means? “The capacity to be aware of, control, and express one’s emotions, and to handle interpersonal relationships judiciously and empathetically.” As I’m sure you will agree this in important in everyday life, not to mention high performance sport and business environments.

So how can you tell if a person has high or low emotional intelligence (EI) or possesses it at all? Here are some key traits often displayed:

  • Thinking
    • Taking a little longer to think before speaking or acting goes along way. We often encourage using a “3 second chill” where you take a deep breath in then breath out slowly for 3 seconds before reacting
  • Timing
    • Crucial for some decisions, not so crucial for others. The use of time when talking about, responding to or supporting a particular issue can produce different results
  •  Control
    • Very rarely is this lost in a person possessing high EI. They do not often loose their temper and are usually calm people.
  • Success
    • A desire to help others succeed as well as yourself is a key quality of a leader, whether that be in a business or sports contex
  • Being adaptable
    • Situations and circumstances change very quickly these days. Having the ability to adapt to present accordingly is very important.
  • Staying positive
    • It’s much easier to be negative when things aren’t going well, but a consistent ability to be optimistic makes people around you much calmer and happier
  • Displaying passion
    • Energy is contagious and seeing someone who is incredibly passionate about something often inspires and motivates. It’s important though to not got over the top though and become over-aroused
  • Believing in yourself and others
    • A constant belief towards what you believe in and why you believe in it can cause ripple effects of positive vibes and often rub off on your surroundings
  • Being analytical
    • The ability to analyse any situation is very important as things can often be missed that could cause problems later
  • Curiosity
    • Linked closely to the above point, having a strong desire to know or learn something improves your knowledge and understanding
  • Self awareness
    • Knowing how you conduct yourself, sounds, look and come across is something a lot of people miss but makes such a difference to first and long term impressions.
  • Be empathetic
    • Human beings are emotional. They have good days and bad days, things often go wrong and we get upset, that’s just nature. The ability have empathy regarding this matters people will respect your more.
  • Giving feedback
    • Sometimes people need to know or be told about their performance, what they’ve done, how they’ve made someone feel, if they’ve achieved above or below standard. Not always necessary or easy but highly valued.
  • Commitment
    • The state of quality of being dedicates to a cause largely reflects the type of person you are. Saying you will do something, go somewhere or make something happen needs to be followed through.
  • Fairness
    • Impartial treatment or behaviour without favouritism or discrimination is a key asset for an emotionally intelligent person to posses for many reasons but one that will be remembered the longest

Think on these next time you are faced with a tough situation, circumstance, conversation, decision or predicament and ask yourself if there is anything more you could consider before moving forwards accordingly…

Exercise of the week

Dynamic | Strength | Single Leg | Split squat | Banded | A to C | Progressions
  • Barbell on back
  • Barbell in catch position
  • Barbell on back | Jumping

Find out more about this program here

Recipe of the week

Primavera tortellini w. grilled chicken


  • Season 2 moderately sized chicken breasts with mixed herbs, ground black pepper and sea salt. Place in oven on a medium-high heat for approx 25-30mins.
  • While the chicken is cooking, bring a pot of water to the boil. 
  • In a separate pan heat a splash of olive oil & some chopped garlic. Once garlic has started to brown add chopped mushrooms, cooking until soft. Next add vegetable stock & a dash of flour to the pan then bring to a simmer. Stir occasionally, until the mixture coats the back of a tablespoon. Leave on a low heat.
  • Once the water is boiling throw in a cup of frozen garden peas & 2 sliced carrots. After a few minutes add the tortellini, cooking for approx. 4 mins until soft. Once the pasta is done add a large portion of spinach to the pot, giving it a stir. Drain all water from pot in a colander. 
  • Check chicken is soft but cooked through then slice along the breasts.
  • Place pasta & vegetables on a plate, then cover with sauce.
  • Lay chicken to the side & serve as in picture.

Find out more about our nutrition plans here

Training song of the week

Turn around (Youngr bootleg) – Phats & Small, Youngr

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