How do the great performers do it, maintain their freshness as a performer and surprise audiences by re-inventing themselves through their performance? Here are some useful tips:

1. Take regular time out. All top performers throughout history have been aware of ‘time out’. Looking at new material and looking across the board of performance and even to other fields are therefore essential habits and part of the package of being a performer. A complete break for R & D (research and development) can allow a trajectory into innovative ventures that set new benchmarks in one’s field and influence others.

2. Maintain a global outlook for what’s happening generally in performance, and get a sense of what the Zietgeist presents or requires. Often your own inspirational, creative concepts can be measured by what else is happening globally, or indeed, what is not happening locally.

3. Allow sufficient time for performance preparation. Though this may sound obvious, performance preparation generally takes longer than one thinks , allowing for life’s surprises along the way. Allowing sufficient gestation time for new material to sit comfortably in performance practice gives one confidence – well worth the nurturing and polishing – for a desirable sparkling performance.

3. Maintain your health and fitness with a daily strategies program for mind-body health and fitness.  One is setting a positive example to others in one’s performance. With every part of you involved while performing, the mental, physical, technical and emotional aspects all need to to align naturally.

4. Keep your novel performance concepts private! Especially if solo performing, it’s wise not to reveal your next performance ‘move’ (other than perhaps to your most inner trusted source). A trapeze-like balance is required, for one often needs to talk through or trial one’s new concepts. Allow your own past experiences, past disappointments, and your gut instinct be your present guide as to how your new project should unfold.

5. Enjoy the process and feel thoroughly inspired and confident in your performance preparation. This enjoyment and freshness will carry through to an inspired performance.

6. Practise visualising your upcoming successful performance. Image your confident performance regularly and success will be truly yours.

My health-oriented book, ‘Performance Confidence: A Training Program for Musicians’ assists all types of musicians – from aspirational students through to professionals – to achieve what is suggested here.

New Book Review

Carmel Liertz’s book, ‘Performance Confidence: A Training Program for Musicians: Mind-Body Awareness, the 21st Century Approach to Performance Confidence’, epitomises the holistic approach for the mind, body and soul in regard to nurturing the performance development of musicians. The book is based on sports psychology that systemically transfers in a cross-domain approach to music. With her background in music performance, education and research, Carmel Liertz has created an integrative strategies program for performance confidence, which demonstrates that nurturing the mind-body with appropriate nutrition before performing, exercising to strengthen mental and physical agility, as well as using psychological strategies to enhance musical performance can provide a positive skillset for managing practice and performance effectively. The new book review presents a truthful, sensible and modern approach to successful performing. I also endorse this book as a pre-requisite for senior high school music students who will perform for their Higher School Certificate and early tertiary music students at university. Every music library should have a copy.

Dr Sylvana Augustyniak, Music Researcher, academic writer, journalist, musician and educator, Sydney.

Nutrition to enhance practice and performance

Are you aware that there are foods that can alter mood, foods that make you feel calm, focused and energised?

Wouldn’t it make sense to be eating the ideal foods before your practice and performance in order to optimise your practice and performance? Musicians using my confidence training program have discovered that the type of nutrition they eat before they start work, during practice sessions, and before they perform makes a positive difference to the musical outcome, as well as giving the necessary energy and preventing fatigue.

Though nutrition can be a complex topic there are some general guidelines you can note immediately for eating the optimal nutrition before practice and performance. A performance-type nutrition is appropriate for professional athletes and musicians who practise regularly.

Performance Confidence: A Training Program for Musicians found at these guidelines along with the optimal energy pyramid. I suggest you trial this performance-type nutrition for two weeks with the following food type proportions:

50%-60% carbohydrate-rich foods; 20%-25% protein; 20-25% essential fatty acids.

Becoming familiar with such terms is useful for the sake of your general health. The ‘carbs’ label is the least well understood as many people are not aware that carbs are in fruits and vegetables as well as grains. A plate of food will contain at least half the plate for carbohydrate-rich food choices including vegetables, and the other half of the plate will contain combined protein and essential fatty acids.  (‘Carbohydrate-rich’ is a better term than ‘carbs’ because most foods have more than one component such as vitamins and minerals.) All becomes clear in my easy-to-read training book – with tables of these 3 food groups within Nutrition as a strategy for peak performance. Individual body requirements considering the GI factor and gluten free are also discussed.  Did you know for example that by deleting wheat and dairy (going ‘gluten-free’), your nervous system and immune system can be given a positive boost?  That is because gluten is known to be inflammatory. You may soon realise that ideal food choices for pre-practice and pre-performance can make a real difference to the way you feel during practice and performance – creating a sense of calm, focus, alertness and energy.