18:18 Go out there, meet people, do something!

19:50 Overtime if I want something I don’t give up because I know it will happen. If I work hard and smartly I will see results.

20:40 Back to the UK, the UK system and the British Sailing team.

23:08 The psychology of sailing, how do you support them? Freeing the mind to make good decisions.

24:00 Unlocking potential – removing psychological barriers.

28:38 Communication as a team – who do they want to be as a team, underpinning values and translating to behaviours. Trust and honesty at the foundation.

32:02 The skill of resetting and the ability to adapt in the moment.

33:46 Mindfulness – what is it? The ability to be aware of what is going on in the moment, in a non judgemental way.

36:39 What does mindfulness do? What’s the performance advantage?

39:45 Accepting of negative thoughts and being able to notice the difficult feelings coming in, taking a helicopter view, diffuse and choose something else to refocus on, rather than fighting with the negative thoughts.

42:18 Step 1, Step 2 & Step 3 of mindfulness.

43:03 Benefits and results of mindfulness application.

44:15 The neuroscience behind mindfulness.

47:43 Daily integration and an earlier adoption creates a more robust, ingrained technique.

49:50 Emilie’s work, unlocking potential in sports and business. Using tools from the elite athlete world and applying to the corporate world.

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Dr Steve Ingham is one of the UK’s leading figures in sport and one of the world’s leading performance scientists. He is steeped in high performance and has been integral to the development of Britain into an Olympic superpower. He has provided support to over 1000 athletes, of which over 200 have achieved World or Olympic medal success, including some of the world’s greatest athletes such as Jessica Ennis-Hill, Sir Steve Redgrave and Sir Matthew Pinsent. Steve has coached Kelly Sotherton's running for heptathlon and to 4x400m Olympic medal winning success. Steve has worked at the English Sports Council British Olympic Association, English Institute of Sport, where Steve was the Director of Science and Technical Development, leading a team of 200 scientists in support of Team GB and Paralympics GB. Ingham holds a BSc, PhD and is a Fellow of the British Association of Sport and Exercise Sciences. Steve is author of the best selling ‘How to Support a Champion: The art of applying science to the elite athlete’, discussing and inspiring the importance of learning and adapting to reach our maximum potential. Steve established Supporting Champions with the ambition of helping ambitious people to find a better way of creating high-performance. Steve hosts the Supporting Champions Podcast on sharing his pursuit of understanding and exploration in performance.

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