Tag Archives: Sports Psychology

Embrace The Pain

“Pain is always a signal that your body is trying to get your brain to pay attention to something. The trick is to distinguish between pain that’s dangerous and pain that just comes with pushing your body to the limit.” 

-Carrie Cheadle, a sports psychologist and author of On Top of Your Game

F.A.S. Training

Change your perception of pain to increase your tolerance using these mental tools. 

Accept the pain. Stop avoiding it or fearing it – accept that it’s part of training and it only lasts a moment. Write a list of things you hate and love about training. Look at the two sides and ask yourself if you can accept the things you hate for the things you love.

Have a specific goal. It’s worth saying that you want to get into shape or lose weight but it’s important to be specific goal. Make a list of small goals that will get you to the final goal.

Relax! Psychological tension leads to muscular tension. Notice your posture when your nervous or stressed, there are major muscle group that stay flexed and tense. Find a mantra that helps you to relax or have a pre-training ritual.

Plan your response to critical moments. Think of parts of your training that might not go perfectly such as certain exercise or routines and plan a behavior around that moment.


J.P. Van Alstyne
Head Strength Coach at F.A.S. Training Inc.
J.P. has his Bachelor of Science degree from University of Rhode Island where he primarily focused on exercise science and sports nutrition. He is also a Certified Strength and Conditioning Specialist by The National Strength and Conditioning Association. His athletic background ranges from high school track and field to collegiate rugby where he was the URI Men’s Rugby Captain.

He has trained many different clients ranging from youth athletes, Division 1 athletes, amputees, military personnel and fitness enthusiasts. He has mentored under Dr. Frank Welling training philosophies at F.A.S. Training Inc. and now is full-time strength coach. He has also shadowed physical therapists and has been to multiple seminars to stay in touch with the evolving fitness industry. His main goal in training others is to give them an advantage among others in work capacity, mental toughness, nutrition and how to apply it to every aspect of life.

J.P. strongly believes that knowledge is gained from experience and to truly master something you must live it. Living by this code he has competed in multiple races such as The Toughmudder, Spartan Beast, GoRuck Challenge, 50 Mile Gore-Tex North Face Endurance Trail Run, Rev3 26hour Adventure Race in the Shenandoah Mountains, NYC East River Swim and trekked Mt. Elbert (14,439), Colorado in December during a blizzard.


Jene Shaw. “Embrace The Pain” Trathlete Magazine October 2015: 28.