Serena, Jordan, Biles, Kipchoge... What Do They Have in Common?

This week, an athlete I hadn’t seen in a while walked into the gym.

The second they stepped through the door, I could see it—the weight in their posture, like they were carrying more than just their body.

That feeling? It’s more common than most people realize.

Even Ben Affleck’s been there.

But it’s not laziness.

It’s not a lack of discipline.

It’s what happens when life gets loud—and boy can it feel loud—and suddenly, the things that used to anchor you feel out of reach.

And when that spiral starts—when the plan slips and stress piles on—it’s not a new program or stricter routine that brings you back.

It’s mindset.

That’s why this week, I’m turning my focus to the mental side of training.

What Champions Know: The Mental Pillars Behind Peak Performance

In this edition, I’m sharing lessons from some of the world’s greatest athletes—Serena, Jordan, Biles, Kipchoge—and what research tells us about how they think, adapt, and grow.

Each embodies THREE powerful skills that show up again and again in high performers.

And the good news about skills? They can be trained.

Skill #1: Resilience… is Adaptation

Resilience isn’t about pretending you’re fine or pushing through at all costs. It’s about the ability to absorb stress, regroup, and re-engage without losing your sense of direction.

Serena Williams has faced public scrutiny, major injuries, and huge life changes—and still returned to the court with a different version of strength each time.

Simone Biles showed us at the Tokyo Olympics that resilience can mean saying “not today,” and making the long game more important than the scoreboard.

Recent research confirms what elite coaches have long observed: resilience is not a fixed trait—it’s a skill built over time. In fact, the ARC Model of Athletic Resilience (Gupta et al., 2024) describes it as a cycle of challenges, adaptive responses, and learned outcomes that evolve across an athlete’s career.

Successful athletes aren’t immune to stress—they’ve just learned to respond to it with greater flexibility and without shame.

Skill #2: Growth Mindset… Turns Failure Into Fuel

In sport—and in life—failure is inevitable. The difference is how you respond to it.

A growth mindset reframes failure from a threat to your identity into a source of information—something to learn from rather than avoid. And that shift unlocks long-term progress.

Michael Jordan wasn’t successful because he avoided failure. He succeeded because he processed it, studied it, and used it to sharpen his edge. Missed shots weren’t a sign to stop—they were feedback.

This mindset isn’t just a motivational idea—it’s been linked to real performance outcomes.

In a recent study (McNeil et al.) identified distinct “mindset profiles” in athletes and found that those with stronger growth mindset tendencies were more likely to compete at higher levels. Their mental approach—seeing abilities as improvable rather than fixed—correlated with greater persistence and long-term progression.

A fixed mindset says, “I just can’t do this.”
A growth mindset says, “I haven’t figured it out—yet.”

The difference? One keeps you stuck. The other keeps you growing.

Skill #3: Champions Train the Mind Like They Train the Body

Mental strength isn’t a personality trait—it’s a skill. And like any skill, it’s developed through deliberate, consistent practice—not just willpower.

Eliud Kipchoge, the fastest marathoner in the world, credits much of his success to mindset: daily meditation, visualization, and clarity of purpose. His performance isn’t just physical—it’s deeply psychological.

Serena Williams, again, has built a mental operating system that’s just as intentional as her physical training. For her, sports psychology, journaling, and emotional regulation have been core tools throughout her career—not extras.

Studies have shown that regular use of psychological skills—like breathwork, visualization, and mindfulness—enhances performance, improves emotional regulation, and reduces the risk of burnout. It’s why Olympic and professional programs now treat mental skills coaching as essential—not optional.

And the best part? You don’t need a gold medal to start.

Just intention. And practice.

The Takeaway?

• Elite athletes bounce back.

• They learn from setbacks.

• And they train the mind with the same consistency they bring to physical prep.

And so if you want to start training your mindset like a muscle, the following section is a great place to start!

Movement of the Week: Breathwork + Reflection

Yup, that’s right! This week’s MOW is to train breath and reflection!

Here’s a short, 6-minute practical mental skills session you can do anywhere—before a workout, after a tough day of work, or after a walk with your dog 🐶. Arf!

Step 1: One-Minute (60 Seconds) of Breathwork

• Set a timer for one minute.

• Breathe in through your nose for 4 counts, out through your mouth for 6.

• Stay present. Notice how you feel. That’s it.

Step 2: Spend 5 Minutes Reflecting To These Prompts

• What challenge did I face recently, and how did I respond?

• What’s one thing I learned from a mistake or setback this week?

• Where can I apply patience or focus today—in training or life?

• Where have I shown up for myself recently?

Repeat this 2–3 times this week, and schedule time a few months from now to go back and review your entries.

Remember, building a strong mind doesn’t happen overnight. But it starts the same way as every training block: with a choice to show up for yourself.

And if this resonated with you, consider showing up for someone else. Share this email with a friend who could use a little check-in or encouragement this week.

The work is always more meaningful when we do it together.

Be well <3
Ivan