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atrain https://atrainpeakperformance.com atrain Peak Performance Mon, 13 Apr 2020 21:36:52 +0000 en-US hourly 1 https://wordpress.org/?v=6.4.3 The What if Runway https://atrainpeakperformance.com/2020/04/the-what-if-runway/ https://atrainpeakperformance.com/2020/04/the-what-if-runway/#comments Mon, 13 Apr 2020 20:21:31 +0000 https://atrainpeakperformance.com/?p=3821 By Ami Strutin Belinoff M.A., LMFT, CMPC

All of us at one point or another have found ourselves on the “What if Runway.” Some of us have spent hours, days or even years on this runway. Stuck, waiting, unsure and paralyzed by, what if? Most often when we find ourselves here the What If is one of fear, catastrophe, or dire indecision. 

We can all relate to being stuck on the tarmac. If you have ever been on it waiting to get to your destination you know the feeling well. When we will get going? How is this going to affect all my plans? Will I have to be stuck next to this person in my ear for the next couple of hours? When will the kids stop hitting my seat? What If we don’t take off at all? Then what will I do? 

It makes sense as to why we humans do this. Genetically, speaking we were preprogrammed to assess and calculate for future dangerous scenarios and then plan accordingly of how we would navigate them, a rival tribe, a wandering bear, or a dangerous weather storm. Frankly, the racial and income disparities are magnified during these times and put many right smack dab into this scenario. This is sad and all I want to do is wrap my arms around those people, pick them up and give them what they need to feel safe. 

For athletes and competitive sports, we are in uncharted territories. Many collegiate athletes may be asking what if this is my last year? What will happen to my scholarship? What about our goals and dreams of our last year? Should I go another year? Some high school athletes are wondering What if I don’t get recruited? Professional athletes may be asking what will happen to my contract? What if I do not get resigned? I was going to retire and this was my last year, should I play another year? What if we lose the whole season? The questions can be endless. 

The Problem, 

When we sit on the what if runway too long we start to become the future negative forecast. Thoughts become emotions, emotions become moods, moods become character traits. Our future is now looking bleak because we have sat too long on this runway considering all the problems and the worst-case scenarios and we have become frozen as to what to do next or what is the right decision. This can leave us helpless, hopeless, and lost. 

The Solution, 

Again, it is natural to find ourselves here, but we are committed not to stay here. Most often I have found that when we find ourselves stuck or in fear it often comes down to feeling out of control. Issues of control can creep up. As we know we have to fall back on controlling what we can control. Trying to control uncontrollable situations is a recipe for a huge letdown and it can be exhausting.

Step 1:

Once you find yourself sitting on the runway, Get off the runway NOW! Your awareness of this is key. This is why we always preach awareness. Now is no time for inaction, panic, or disastrous thoughts. We can look at the possible scenarios of what may or could happen (pro’s and con’s list) these are still relevant, but it then is time to quickly move to step 2.

 Step 2:

What can I control now? Write it down. It makes a difference when you sit and actually take a minute to gather your thoughts, reflect and write them down. Write down 10 things that you have control over in your current dilemma. You will quickly see that there is a lot you can control. Then pick 2 or 3 of those ten that stand out as having the greatest impact. 

Step 3:

Assess your resources. Who can help me? Who has always been in my corner and has steered me in the right direction? Now is the time to call upon these people and TRUST them. Pick their brains, share your situation, and process it out with them.

 Step 4:

Take actions on those controllable that you found. Make a simple easy to follow plan of working towards the things you can control. Remember s I m p l e. When we get exhaustive and too layered with these action items we may find ourselves back on the runway. Make them easy and achievable. 

Step 5: Decision time. 

When it comes to decision making during these moments it is good to press PAUSE as much as you can, but not so long that again you are stuck on the runway, pausing too long can become a mood (remember). After you have given a good pause it’s time to make decisions based upon what you have, again controllables. Trust is a big component here. You must trust that you will make the best decision given the information that you have in front of you. If you don’t feel that you have enough information then try to see if you can gather some more information, but know the information highway can go on forever. So gather what you can and then move forward. There is a sigh of relief when you know you have decided and now you can move on and be present and follow through with your goals and life.  

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Volleyball Gear Up: 5 Mental Steps to Tournament Success https://atrainpeakperformance.com/2017/04/volleyball-gear-up-5-mental-steps-to-tournament-success/ https://atrainpeakperformance.com/2017/04/volleyball-gear-up-5-mental-steps-to-tournament-success/#comments Tue, 04 Apr 2017 15:53:36 +0000 https://atrainpeakperformance.com/?p=3760 This article was originally posted on Bride Athletic

It’s getting close to that time of the season when teams have done their due diligence with strength training, perfecting skills sets, and running offensive and defensive schemes. The goal is to translate all that practice into tournament-winning volleyball that is not compromised by nerves or mental errors. We will break down some simple but effective mental skills-training principles to incorporate into your team’s practice as we approach some big tournaments.

Gain a mental edge with these simple principles

  1. Mission Statement

Develop a solid mission statement or belief system. This statement defines who your team is and how you play winning volleyball. Each team is unique in their style of play. Having this statement is a reminder to your team who you are before, during and after games and can help a team unify and reset through the tough moments.

Use keywords to create one-word actions statements that set the tone before a point, a game, or reset a negative play. Take some time out of your practice and have all your players write down 2-3 words that capture their most important values in playing volleyball or words they believe are important in having a winning season.

Collect their words and then begin to create a brief statement that encapsulates most of what you believe as a coach and what your players marked down. Maybe come up with 3 different options and have the team pick the one they like best. This further builds unification and helps create buy-in.

  1. Thematic Word and Player Warm-up

Create a word that captures the essence of how you might be approaching your next tournament. For example: “Resiliency.” This could be the word that starts you off, that resets your team, is repeated in your timeouts, or is spoken between huddle-up plays between points. Make it meaningful to how you want to approach this tournament. You may even have the players right this word on their socks, wrist band, or on the bottom of their shoes.

 

Then try having your players create their own 30-second warm-up routine. This creates a sense of individuation, team cohesion, and installs loose, happy, fun vibes before the pressure of the game.  Learn what makes a successful dynamic warm-up here.

  1. Visualization/Video

Research shows that incorporating imagery and visualization to help prescreen the moment can significantly reduce pregame nerves by placing your team in the moment before even stepping onto the court. It is recommended to have someone trained in visualization to help run your team through a visualization exercise, but it does not hurt to try it yourself. The main goal is to have your players relax by starting with some diaphragmatic breathing exercises.

Then, incorporate the 6 senses to envision tournament day using touch, smell, hearing, taste, sight, and lastly, your emotional/feeling sense. Envision the court, the audience, the smell of the gym, the feel of the temperature and the crowd noise in order to have your players arrive at a confident state: poised, ready, relaxed and excited to play. This should take between 3-6 minutes, depending upon the sophistication and age of the players.

  1. Highlight Reel

If incorporating visualization is not accessible or too advanced, you may want to consider creating a 2-3 minute video. Today’s athletes love technology and are good at it. It would not be hard to have the players create this video. The purpose here is to create a highlight reel with top plays. You can film practice or games and then edit to create a series of top plays including, digs, hits, blocks, and so forth. Have the players pick some music to go along with the video.

This process is a double bonus because, again, you are creating team cohesion and a pregame motivational video that will build confidence prior to playing.  All players can watch this video the day of the tournament or the night before. If watching it together on a TV is not available, you can upload the video and players can watch it on their phones. Maybe you even edit your mantra or thematic statement into the video. Make it fun!

  1. Clearly Written Agenda

Most players have enough stress and nerves playing in these big tournaments, so be sure to have everything laid out clearly. Be clear on times of play, warm-up routines, where to be, and when to be there. Too often, teams come in ill-prepared or rushed because the agenda is not clearly and specifically stated. This usually causes undo stress, even panic prior to stepping on the court and often results in teams coming out flat, unsure or too stressed. Take advantage of the messaging tools within the BridgeAthletic platform to send a message to each member of your team. Here is an example:

Agenda Example:

9:00 am arrive at stadium

9:00-9:15 Suit up, meet at Court 2 for pregame discussion on game planning.

9:15-9:40 Heart-rate warm-up exercise

9:40-9:55 Kinetic movement

10:00-10:15 Pregame game-plan reminders and motivation (watch 2-3 min. highlight reel)

10:25 Take the court (player drive routine: 30 seconds, chant, dance)

10:30 Game time

 

Key Takeaways

  • Create a theme word for each tournament. Make it specific & meaningful.
  • Take your players through a planned warm-up, including mental warm-up before each game.
  • Clearly communicate where members of the team should be and when to reduce unnecessary confusion / stress throughout the tournament.
  • Identify your team’s value and mission statement.
  • Visualize through internal (diaphragmatic – visualization exercises) or external

(a highlight reel video).

  • It is essential to create team cohesion. A team together is stronger than any one individual.

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Know Thyself: An Athlete’s Path to Success https://atrainpeakperformance.com/2016/05/know-thyself-an-athletes-path-to-sucess/ Thu, 26 May 2016 23:38:24 +0000 https://atrainpeakperformance.com/?p=3319  

When your body breaks down and injuries occur we have doctors, science, blood tests, MRI’s, CT scans, and X-rays to diagnose, assess and remedy the problem.

What happens when your body feels great and you feel strong, but your results are “eh” and your game is flat and stagnant? What do you do when everyone says, “you’re good, you have great potential, you’re athletic,” but you just can’t produce?

This is when you, as an athlete, must dive deep into understanding and knowing yourself: your mind, your emotions, and your fears.

Sports psychologists and peak-performance trainers may also use questionnaires, scales, and checklists and assessments to assess your sport-specific mental status. Often, however, a deeper conversation with yourself and your mental trainer (psychologist, coach, performance trainer, etc.) is an excellent way to bring about great clarity.

Make an appointment with you to understand the following:

  1. What do I feel?
  2. Is it an emotional problem: Am I lacking motivation, am I tired, sad, upset at my coach, my teammates, my girlfriend/boyfriend, my family? What is it?
  3. Is it a focus issue: Do I lose focus quickly? Do I have trouble maintaining focus throughout a game? What triggers this loss of focus?
  4. Anxiety/Fear/Failure: Do I tighten up at the end or in big moments? Or do I play too loose and relaxed until the end of the game and then need to play catch up? Am I fearful? What am I fearful of?

When adversity in match play strikes, and it will, which of the above-mentioned factors or states of being will likely get in your way? And how will you deal with it? Issues that may be unconscious or unknown become magnified by adversity or conflict on the court/in the game.

Your Journey to solving your on-court issues begins in the mental laboratory off the court.

Mental Inventory Checklist:

  1. Make a list of your known mental strengths and weaknesses.
  2. Assess your game. Where do things usually fall apart? What’s going on when you feel stagnant, and wonder “where did my Mojo go and why”? What is happening when you’re winning and having positive outcomes?
  3. Understand your intensity level. What drives you to compete and dominate at a high level? What type of feelingstates do you need to win? What states do you thrive on and at what times of the game? Some athletes need to calm down, play relaxed, let go. Some need to yell, scream, and aggressively propel themselves. Often athletes fluctuate between the two.
  4. Video yourself. Look at body posture and see how it affects your game: head up or head down, negative look or positive look?
  5. Pregame and Postgame mental assessment.
  6. Pregame: What’s my mental focus for this match? What will I do to reset? What is the mental strategy or goal?
  7. Postgame: What did I/we do well? Where could I/we have been better?
  8. Understand your fears. Come to an understanding and get clear with your fears. Be ready to face them and move towards them, not away from them. Fear often brings about Fight or Flight. Gravitating to either of these extremes often results in faulty patterns in Sport. A good balance that works for your personal emotional state is ideal.

In a recent interview after winning Gold in the 2014 ASICS World Series Beach Volleyball Tour, Kerry Walsh Jennings (beach volleyball icon) talked about her partnership with April Ross and expressed, “We’ve been really honest with this partnership and our play, and we look at ourselves and evaluate ourselves,” she went on to say, “To be great, you have to look at the dark side, you have to be willing to be uncomfortable and we’re more than willing.” This is a great an example of champion who has done a great deal of introspection and who has stepped into her fears and took the risk to be great by being ready to be uncomfortable.

You can start your assessment on your own. But it can be challenging to step outside yourself and assess and understand your faulty mental patterns and functions.

Support systems around you can help you navigate and understand of yourself better, facilitating and speeding this process.

Lastly, you may have noticed, “WOW, there are a lot of questions in this article.”

Exactly!! Yes, this is the point. You cannot get to the answer and the resolution to reaching your MAP (Maximum Athletic Potential) unless you ask the right questions. So ask the tough questions, be critical, dive deep, unveil your fears, and identify your already present mental strengths, and be ready to be uncomfortable.

 

Previously, I discussed breathing and resetting.

Resetting is understanding a faulty mental pattern or ineffective thought process, then forming a new process or pattern to deal with adversity in a productive and positive way.

Breathing—diaphragmatic breathing is an excellent way of going deeper within yourself to understand and unearth what really is making you feel stuck, stagnant, or not reaching your MAP (Maximum Athletic Potential).

 

Ami Strutin-Belinoff, M.A., LMFT

Mental Peak Performance Training

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Vision: It’s in all of us https://atrainpeakperformance.com/2016/05/vision-its-in-all-of-us/ https://atrainpeakperformance.com/2016/05/vision-its-in-all-of-us/#comments Thu, 26 May 2016 23:35:49 +0000 https://atrainpeakperformance.com/?p=3317 Some of us will run, some will walk, some will meander, some of us will just sit, and some will run in circles. We all share a common thread as human beings. We are purpose driven. At first we were driven to attain what Maslow deemed some of the basic tenants of life; including food, shelter and reproduction.

Obviously we have moved well beyond this as we look at how this relates to Sports and Success in Life. This is where things get interesting. So we know we are driven and destine for something. Some may know by the age of 5 years old. While others are 60 years old and are still on thier journey home. The point here is that it is ours, yours, everyone’s due diligence even your DUTY to be seeking, listening, and smelling out the true Vision, Destiny or Dharma of our/your path. To not be listening for this and trying to understand or make our Vision more clean is at the Crux of all anxiety, negativity, and ill will.

In Sports Vision is Crucial and it is the center point for which all success and or failure hinges. Those with a True Vision of where they are going or what they want no matter how big or seemingly impossible have the most peace, direction, happiness, love and success. Yes sure there will be failures and pitfalls along the way, but resiliency in these matters is what actually creates the happiness and success behind it all.

So how do we find our Vision if it is not apparent. Like searching for Precious minerals or metals (gold), we don’t frenetically dig around randomly, and we don’t rush. We intentionally set a mind to this aspect of finding our Vision by creating TIME and SPACE to explore that which drives us, that which creates that exciting feeling buried deeper within us and bubbles up as we dream and invite our Vision to fuller expression. This concept of creating time and space is more specifically seen in deeper reflection. Creating space and time looks like sitting and purposefully looking at your wants and desires in different aspects of your life. In sports you are looking at your 1 to 5 to 10 year vision down the road. You must physically create empty time and space to accomplish this reflection. Challenge yourself to sit with yourself for an hour a day or a week, whatever you can make work, but commit to it until your vision begins to unfold. Some even take on the task of creating a vision board.

As an individual athlete we dream big beyond what our physical world and external environment tells us. We erase all the constrictions and boundaries; not big enough, too slow, it’s too much, small town. Whatever the road block may be we begin to whittle it down until we get closer to the right fit. This is the way of Vision.

For a team we come together to create a shared vision and we commit to this shared vision with full intention. Without a full commitment to this shared vision we are very vulnerable to it quickly falling apart. We are weak at the seams. One misplaced piece disrupts the FLOW of the team’s vision. We are committed in our time frame, our process and determination. We are committed to helping those individuals on the team who have lost their way NO MATTER what.

Ami Strutin-Belinoff, M.A., LMFT

Mental Peak Performance Training

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Inner Voice/Mantra: Gandhi shows us how https://atrainpeakperformance.com/2016/05/inner-voicemantra-gandhi-shows-us-how/ https://atrainpeakperformance.com/2016/05/inner-voicemantra-gandhi-shows-us-how/#comments Thu, 26 May 2016 22:42:27 +0000 https://atrainpeakperformance.com/?p=3310 MANTRA: 

“When done systematically, mantra has a powerful effect on the brain. It gathers and focuses the energy of the mind. It teaches the mind to focus on one point and it cultivates the steadiness that over time becomes an unshakable evenness of temper. When the mind is steadied it is not shaken by fear”. (Stephen Cope).”

 

The mind grabs hold of the Mantra and it becomes focused, calm, and centered and over time it becomes a more constant state of being, a focused state of being. In today’s neuroscience they refer to concepts like this as neuroplasticity.

 

A quiet mind is a focused mind; a focused mind is a champion’s mind. Be a Champion. 

 

 

As I stated earlier inner awareness and knowing yourself are key to dominating the mental game and reaching your MAP (maximum athletic potential). Also stated were some of the key principles in overcoming fears, resetting, establishing focus, and directing your focus.

 

One of the key ways of doing this is through breath and self talk or a cue statement. These are actionable events that take place within seconds on the court and their sole purpose is to thrust you into the NOW with the intent of directing and narrowing your focus and attention on the specific goal or task at hand.

 

If we were to take this concept a step further in order to set the tone and establish a more permeable, concrete state of mind we would train ourselves off the court mentally. This would involve the practice of dedicated and focused breathing sessions. Once we have established our breath we can now direct our mind and attention to how we want to be when we perform (on and off the court).

 

To take a deeper looks at this let’s take the example of Mohandas Gandhi. As a young boy Gandhi grew up scrawny, timid and extremely fearful. He was constantly attacked, picked on and bullied by his peers. He was characterized as a little boy with big eyes and gigantic ears. He was relentlessly haunted by fears of ghosts, serpents and thieves. He could not bare to even be in a room alone and later in life he even acknowledged himself as a “coward”. Yet what do we know as Gandhi the man today? He was a fearless leader who fought for peace and was undeniable in his pursuits for peace through nonviolence. So how did this shift occur??

 

The story goes that as a boy Gandhi was under the care of a family servant named Rambha. Rambha felt compassion for this timid fearful boy. Gandhi would come running to Rambha everyday after school after being bullied and pummeled by his peers from school. Rambha explained to the young Gandhi that “there is no shame in being fearful, but try this, whenever you are threatened instead of running away, stand firm and repeat these words, Rama, Rama, Rama, this will turn your fear into courage. (Rama is one of the Hindu words for God). So young Gandhi tried this and found it helpful. He began practicing this mantra over and over and he would walk for miles repeating this mantra. It calmed his mind and his body and eventually, systematically it took on a whole- mind- body connection of it’s own that stayed with him for the rest of his life and was the mover that became his fearlessness in protesting violence.

 

Competition brings out a full range of emotions and thoughts in a person: fear, confidence, anxiety, joy, pain and so on.  To be dominant and successful in the moment we MUST be “IN THE MOMENT”. All sorts of variables during competition are trying to knock us off or out of our MOMENT and it is those individuals that are unshakable that dominate the mental game. They recover quickly, do not panic and are not stirred by the moment. Having YOUR mantra, your unshakable being or voice will help you Be in the Moment and stand strong and firm despite any outcomes. Finding your inner voice, your inner mantra is up to you. You must take a strong hard looks at yourself.

 

I have found it most help to get to my own inner voice through the help of a mentor, therapist, trainer, or trusted person. Play with what speaks to you the most. Sit with yourself and be your mantra, give it a voice, nourish it and let it cultivate as it did with Mohandas Gandhi. It is with confidence that I say your inner voice and mantra will take you exactly to the place you want to go and need to be. Some people’s mantra is a vision. These work interchangeably and I spoke about vision in my previous blog.

 

Ami Strutin-Belinoff, M.A., LMFT

Mental Peak Performance Training 

 

 

 

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Mental Resetting in Competition: It happens even before you step on the court https://atrainpeakperformance.com/2016/05/mental-resetting-in-competition/ Tue, 10 May 2016 23:52:12 +0000 https://atrainpeakperformance.com/?p=1 Upon entering any competition most athletes are proficient in preparing their bodies; Right nutrition, warming up the muscles, pre-game warm up, etc.; however the pre-game mental warm up and preparation is often lacking or not nearly paid attention to enough. Sports and competition are unique in that the body and mind are moving quickly at once with demands of desired outcomes. The mental aspects and demands upon a player/team quickly accumulate. As you go through a game small errors can lead to rhythm changes, momentum shifts, and possible compounding errors which can quickly lead to a loss that could have been prevented with a couple of quick, in the moment mental adjustments.

These quick adjustments which I call “Resets” actually start before you even step on the court or into competition. To be able to quickly make a mental adjustment in the middle of a match you must first enter the match with a “quiet mind” (clean, blank slate if you will), and deeper sense of self awareness. Much like a computer our brains work on neural pathways and connections. When your computer/brain is bogged down with too many applications (distracting thoughts) running at once, your efficiency to perform tasks (motor planning and executive functioning) become compromised. We know this in the computer world because we start to see error messages. Loading information is slow (buffering), and eventually a crash can happen. When your computer is rebooted and Reset everything runs smoother and more efficiently.

Amazingly, we are able to perform this same action with our brains. Competition can trigger a fear response mechanism which can be translated into fight or flight reaction, which I translate into a pendulum effect of anxiety in the competition world. This anxiety rests upon the “inverted U Hypothesis”, which states that one must have the optimal anxiety level to perform in the flow state or the zone. This basically translates into the competitor needing to modulate ones anxiety level so it’s not too high and not too low. The other key ingredient to a strong mental game is FOCUS.

SO, how do we attain these two key mental aspects Optimal Anxiety and Focus to RESET? I will list the ingredients much like a recipe:

  1. Diaphragmatic Breathing: in through the nose for a 6-10 count and back down 6-10 count 5-6 minutes. Your out breath is one second longer than your in breath. Clear the mind, relax the nervous system. Close to competition 1 hour or less. In competition. This is 1 or 2 deep belly breaths, while incorporating your Reset or Cue word (step 3). There is much more to diaphragmatic breathing, but this is a start.
  2. Introduce Visualization: how do you see yourself playing? Set your intention and focus here, zero in on how you will play and what you will do. In the moment see the serve, pass, or shot the way you practice it.
  3. Cue Words/Self Talk: Establish your cue words that you will use in the moment to reset and get you back in the game. Short, specific, direct and impactful statements or words: pass the ball, move your feet, Right Now, Be Aggressive, attack, dig deep, let it go or simply RESET. To make this effective knowing yourself and having Inner Awareness is key.
  4. Posture: project winning positive posture, head up, chest out, NOT deflated or head down. Focused on getting the next point, NOT what is going wrong or not happening or future outcome focused thoughts.
  5. In Moment Process Focused: Do NOT think outcome focused—“how many points you’re down, were going to win, we are too far down, we can’t come back.” INSTEAD, what do I (we) need to do RIGHT NOW.
  6. Deep Breath: The impact of 1-2 deep breaths can do wonders in saving your game and R
  7. Intensity level: Understand the moment and energy going on with your team or yourself. Here you are modulating your anxiety and intensity level. Either it needs to go up or down. You will use SELF TALK to adjust this—yelling, screaming, “Let’s go”, or lower it—“Nice and easy”, “one point at a time.” Sometimes it just takes ONE BIG PLAY. A big hit, shot, or ace. USE it to carry you through and shift the momentum.

 

Let’s recap,

It starts with your breath (1 to 2 deep belly breaths), assess the situation, and pull from your grab of above listed strategies. Use 1, 2 or all of them. Feel what you need. Then implement. You may ask “how do you have time for all this in the moment. Let’s remember the brain is fast “HOW fast”? Well research has shown that the brain processes 20 Million Billion bits of information every second and can process an image in just 13 milliseconds. SO yes you have time between serves or foul short or what have you to visualize, breathe and RESET before the serve.

The important thing to take away is that RESETING takes practice in your mental preparation well before you even step on the court. It’s important to incorporate these strategies consistently, practice your breathing and make them apart of your game so it’s an unconscious reaction.

Ami Strutin-Belinoff, M.A., LMFT

mental peak performance training

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Ambrose Redmoon https://atrainpeakperformance.com/2016/03/ambrose-redmoon-2/ Sun, 06 Mar 2016 14:18:41 +0000 http://themenectar.com/demo/salient/?p=106