EPISODE 002: TEN THINGS YOU CAN DO TO SHIFT YOUR FITNESS MINDSET
You don’t suck…..
but your mindset might.
Hello beautiful friend! This is episode 2 of the Positively You Podcast. I am so pumped to be hanging out with you again. We should make this a weekly thing…...
What I wanted to talk about today is the thoughts and beliefs and stories we have around our health, fitness, and our bodies. And how changing your mindset around this is essential to you feeling better, sticking to goals, making it more fun, and getting out of the up and down self sabotage/guilt trip cycle of crap.
The health and fitness industry is a multi billion dollar industry. Nope, I just googled it….worldwide it is a 4.2 TRILLION dollar a year global industry! With that kind of money we should all be in tip top shape and unbelievably healthy right?
Except that the industry actually thrives on you feeling overwhelmed, feeling less than and failing coming back to google and searching for the latest and greatest fix. And the thing that’s going to solve all your problems. It has to be out there, right?
You don’t need a new trainer or the latest new fitness program. You don’t need a new routine or shake or wrap, or whatever new fitness trend is being shoved in your face fight now. The thing you really need: is a shift in your mindset. You can make all the changes in the world on the outside, but unless you change what’s going on inside your head first, none of those changes are gonna stick.
We make our health so much more complicated than it needs to be. We have all these rules and restrictions and trends to follow and ugh…..it needs to just stop.
Without focusing on your thoughts and beliefs, stories and yep excuses surrounding your relationship about exercising and being healthy….you’re just going to jump around from program to program, fad to fad without seeing results and thinking that you just can’t ever do it.
And girl, that’s crap and it’s NOT for you.
Okay, so how do we start shifting our mindset about our fitness?
First, you need to dive deep into your why. Why do you want to lose weight, feel healthier, gain muscle…..whatever it is that your goal is? Ask why and then ask why again….go deep. If your why is weak and superficial it’s way easier to give up when the motivation starts to fade.
Because I want to wear a bikini by the time i’m 30. Why?
Because I want to feel comfortable and confident to wear cute swimsuits and not worry about covering up flaws and imperfections. Why?
Because I want to just be able to have fun and not be concerned with how I look. Why?
Because i hate feeling consumed by self consciousness. Why?
Because how can I teach my daughter to love herself, if I feel this way? Keep GOING!
Because I want to enjoy my life in a body that allows me to do the things I love and want to do without having to give it a second thought.
2. Once you’ve found your why- or if you’re still struggling to work it out. Try visualizing. After I had my third baby I really started to focus on the person that I wanted to be. I created a vision of myself. Who I wanted to be, how I wanted to feel and show up each day. The vision i had of me was fit and happy and healthy. I was someone who felt comfortable in my skin and I could easily get dressed and wear what I wanted, when I wanted. I was confident. I visualized myself as someone who loved working out and enjoyed pushing my body and mind to new limits….This new vision of me was dedicated, disciplined, and a total badass. I visualized this often and soon this version of myself became so vivid and real in my mind...it was like I could touch her.
In reality I was a 2 months postpartum, mom to three kids. I was holding on to 25-35 extra pounds over my starting weight. I had a destroyed core, leaky boobs, no pelvic floor muscles. And I was once again sporting that pillsbury dough boy stomach. But my starting point didn’t matter because I had the vision. I had my why and I had the shift in my mindset that honestly would make all the difference.
3. Once you’ve got your why and your vision you need to be realistic about the season you are in. Obviously we need a goal and to push yourself to create change. But start small. Start realistic and build on solid foundations. If you are just barely postpartum your routine is going to look vastly different from someone who has older kids, and a more flexible schedule. And this is exactly why I’m not a fan of specific rules or a ONE size fits all kind of solution.
So know your season and situation. And put the blinders on and stop comparing your journey and timeline to someone else.
4. Don’t stress and worry what everybody else is doing.
I hate the idea of the fitness industry always trying to sell us on THIS is the magic formula you’ve been missing. Or you HAVE to do it this way in order to see X results.
‘Just no.
A one size fits all doesn’t work because as humans we are all so different! We have different genetic makeup, family history, preferences. We are in different life stages. How and when we work is different, where we live, our schedules…...so many things that it’s crazy to say that THIS ONE WAY is how to win at whatever.
I mean depending on your goal- There are a million different strategies and solutions out there for losing weight, gaining muscle, getting lean, feeling better, fixing your mommy tummy, increasing your energy and just being a more healthy overall person. It’s an ocean of options out there and it can be super overwhelming. But guess what- you don’t need to find the right program or trainer or what’s going to be the best and quickest way, and you don’t even need to do what your neighbor did or what your best friends cousins sister Becky did who had great results with yada yada yada…..There’s always going to be something that is all the rage. It might be for you and it might not. Nothing wrong with that.
After I had my first kid almost 10 years ago, running was all the rage. Here in Utah where I am from there is a race called RAGNAR. It’s a relay style race that spans …………...and it was THE THING to be doing. I debated and went back and forth so many times about signing up to be on a team. I mean, I wanted to get back into shape after having my first baby and this is what EVERYONE was doing.
The only problem was: I HATED running. I mean i do not like running. I finally decided that running a huge long race wasn’t completely necessary and decided to start with 5k’s and work myself up to a half marathon. Because if you weren’t training for a half….what were you even doing?
So Conor and I ran a few 5k races together, but I dreaded the training ( or lack thereof) and even while doing the races everyone else was passing me and I just wanted it to be over. Not really the euphoric high that everybody goes on about.
After running came other trends. Crossfit or Functional Training. At home DVD’s, the 21 DAY FIX…...There was barre, then boxing, then pilates, then zumba, then cycling….and there’s always going to be a solution that is bigger, better, and finally the one that is going to get your to your dream bod.
What works for someone doesn’t mean it’s the end all be all or the only way to do something. So do your research and find something that works with your why, your vision, and your season. Which brings me into point
5. Be open and find something that excites YOU!
Get out there and start trying new things!
You never know until you try. If you were to say, Hey Jess come watch this boxing match, I would pop those earbuds in and pretend I didn’t hear you. Um, no thanks. But I tried a boxing fitness class once and it was SO MUCH fun. It kicked my butt, but I had so much fun.
I’d heard really good things about pilates so I figured i’d give it a go- and it was a no. A no for me, could be a HELL yes for someone else….and you never know until you try. Even if you think you might hate it- you might as well find out. The worst thing is that you got in a workout, moved your body, burned some calories, and checked a box of something you don’t really want to do ever again.
This past year I competed in two powerlifting competitions. Powerlifting consists of three main lifts. The squat, bench press, and deadlift. Something I NEVER had on my radar. I grew up doing dance and cheer so I loved sticking with things like Zumba and High Fitness.
I liked the “girl” fitness stuff. Not the “let’s get jacked bro, and lift all the things.” But I wanted to try something new and I had heard and seen great things when it came to lifting weights. Turns out I freaking loved it and with a little hard work and training I was pretty dang good at it! It was hard and different, but it was a new way to move and challenge my body. AND THAT’s what fitness and being healthy is all about.
6. Motivation is going to leave you. DECIDE to be consistent . DECIDE to be disciplined.
Wanna know the truth about amazing before and afters and fitness transformations? No one is motivation 100% of the time. And it’s not really the “thing” they did. It’s consistency and discipline. AKA: the thing that no one ever wants to hear.
But it’s true! ANYTHING can pretty much have work and get your results, The change comes through CONSISTENCY. And that is why I say all the time to move your body everyday. I don’t tell you to run or bike or hike or swim or do cardio or lift weights or anything specific…...cause you do you…..You just better be doing it consistently and even when you really don’t wanna.
7. Get out of ALL OR NOTHING mindset.
Shifting your mindset from all or nothing is gonna be crucial. We’ve all been there. You make a goal and want to start being healthier. So you find a fitness routine or sign up at a new gym or for a new challenge. You’re committed to 90 days of GO-GO-GO and you’re going to kill it. The first week you are on fire. The second week you’re tired, but you got this. Week 3 something happens to throw off your groove, and you’re kid forgot their lunch and you had to swing by the school, which was going to eat into your gym time and then you remember that you need to……..and before you know it it’s 8:00 and you didn’t get your workout in. You feel bad and guilty. Friday and Saturday come up next and weekends are always hard, Instead of working out you spend some time at the lake with your family. So now 4 whole days have gone by- you have failed. You feel like crap so you binge on Pizza and popcorn all weekend while watching The Office re-runs…..or maybe that was just me…..
UGH. This happens ALL THE TIME! And it’s not because you suck….it’s because your mindset around it does!
NOTHING in life is all or nothing- so why do we try to make a NEW healthy habit all or nothing?! You’ve heard it before but it’s gotta be a lifestyle change- but that change starts in your head. Affirmations, mantras and positive sayings were key to me making the shift from all or nothing to a lifestyle I could maintain.
I enjoy an active lifestyle.
I love to move my body everyday
Going to the gym is something I look forward to
I eat foods to fuel by body and my goals
Those mantras gave me that guidance to stay within my goals and keep moving forward, without being like I burn 10000 cal per day. I only eat paleo. No sugar ever…
Flexible consistency. And you’ll be golden.
8. Give yourself some dang GRACE.
Along with positive self talk to motivate yourself. Let’s practice that same positive self talk when you quote un quote “fail”. You are a human. Humans are not perfect.
If you make a mistake, miss a workout, go bat shit crazy on a weekend binge…..IT’S OKAY! It happens. Acknowledge it. Notice HOW it made you feel, and DECIDE what to do moving forward. But guilt and shame have no place here. If your best friend missed a few workouts you wouldn’t call her a worthless piece of crap who can never stick to anything and she gets what she deserves! NO WAY! But words and thoughts like that can run rampant in our own head. NO MORE! Treat yourself like you would your best friend or your daughter.
We are moving our bodies because we love them and we love the way we feel when we use them and push them. Not because we are bad, ugly, too squishy, or don’t fit some stupid mold we think we need to fit. When you catch negative thoughts start to creep in be conscious of them and choose better words. Words that serve and empower you. Work hard, and give yourself some grace.
9. CELEBRATE YOUR WINS!
Made it through all your workouts for the week. Celebrate. Lifting 5 more lbs than you did last week? Celebrate. Completed a workout in faster time, heck yes let’s celebrate!
Girl, give yourself a shoutout on INSTA. Post a shameless selfie about you winning, buy yourself a new pair of leggings….be freaking proud of yourself. Too often we talk about the things going wrong or where we struggle…...that it’s so normal that talking about the things going right, or how your winning at your goals seems weird. Freaking shout it from the rooftops that you are proud of yourself.
10. Surround yourself with supporters.
One of my favorite parts of the gym was being around other like minded people with similar goals. It was fun to cheer them on and vice versa. There’s a saying that you are a collection of the 5 people you spend the most time with. Spend time talking with and learning from people who want to live a healthier lifestyle too. And if you don’t have those people in front of you, flesh and bone…..girl….the internet! IG and facebook have so many groups and hashtags to follow. I followed BBG and met so many wonderful people. Be a leader and invite others to join you.
And as a final bonus: have fun, make it easy and simple. This is your life and fitness should fit into it. Stop making it harder than it needs to be, stop with the excuses, stop with the complicated plans and waiting for a new month or a new week to start. Just make the changes in your mind and start moving everyday.
To recap:
Know your why
Visualize that version of you
Be realistic about your season of life.
Don’t stress about the how and what everybody else is doing
Be open to trying new things and find something that excites you
Consistency and Discipline- when the motivation leaves( cause it will)
Something everyday- something is better than nothing- Get rid of all or nothing
Give yourself grace, stop self sabotage, know you're human and just keep going
Acknowledge and celebrate your wins
Surround yourself with people with similar goals
Soon you’ll get feeling those happy endorphins. And Like the great Elle Woods once said: Endorphins make you happy and happy people don’t kill their husbands.