STORY TIME
Don't Let Your Thoughts Take Over
Our brains can convince us we’re capable of accomplishing the impossible.
Your heart rate increases, your muscles feel warm, now you have to convince your brain to do the work.
⬆️ that’s a whole lot trickier than it seems.
Our brains can convince us we’re capable of accomplishing the impossible.
It’s also the only muscle that will convince us we can’t do anything regardless of how many times we have in the past.
Talk about a tremendous amount of power.
Left to its own devices, that kind of power could be tremendously detrimental too. Think about it: no human wants to be in a circumstance of stress. So if you leave those negative thoughts unchecked, they’ll take over.
The goal is NOT to stop those negative thoughts. You won’t be able to. The goal is to recognize those thoughts and move on from them.
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When you workout 🏋️♂️ today:
Embrace where you’re at right now. The workout 🏋️♂️ isn’t going to be perfect, but you’ve come a long way and that deserves celebration and acknowledgment.
Listen to your body. If you slept funny, you’re extra sore, or maybe you’re tired 🥱, take it back a notch. The hard work will be there tomorrow.
Let go of expectations. The most important thing is that you showed up. You’ve already done more than most people will do all week, and you’ll leave feeling stronger 💪.
Show Up for YOU
Why would you want to willingly put yourself in a place of discomfort if there’s no pay off?
What you’re working towards has to be worth more than the discomfort you feel.
You have to want it more than you fear it, more than you hate the hard work, more than you dislike the discomfort.
Otherwise there’s no point in showing up.
Why would you want to willingly put yourself in a place of discomfort if there’s no pay off?
Remind yourself why you’re showing up.
When the work makes you want to quit or you start to get distracted, remind yourself why you’re choosing to spend your time like this and focus on that reason until the workout ends.
AMRAP
10 minutes
8 single leg deadlifts
8 gorilla rows
8 toe touches
The Driver of the Struggle Bus 🚌
Learn how to live in that discomfort. It won’t make it easier, but it will make it more acceptable, you’ll learn how to move past it faster.
Welcome to the struggle bus 🚌.
That mental place where you know you’re going to get pushed out of your comfort zone.
Sometimes I feel like I’m the driver of the struggle bus 🚌. Like halfway through the workout 🏋️♂️ when I feel like I can’t catch my breath and my legs are going to explode 🤯.
That’s the place where change is made. Where you see the pay off of all your hard work.
Embrace that place.
Learn how to live in that discomfort. It won’t make it easier, but it will make it more acceptable, you’ll learn how to move past it faster.
4 Rounds
12 windmills right
12 windmills left
10 single leg deadlifts right
10 single leg deadlifts left
8 bench press
Micro Workouts 🏋️♂️
But I like the workouts that start as micro workouts, the stand alone workout, that I can turn into a warm up when I have more time.
Micro workouts make all the difference for me. It’s the workout I can put into the pocket of my day, that’s quick and to the point.
But I like the workouts that start as micro workouts, the stand alone workout, that I can turn into a warm up when I have more time.
The versatility of it gives me flexibility to make the workout fit in my schedule so I’m not feeling stressed about having to get my life together AFTER the workout is over.
6 Rounds
10 reps each
Weighted clam shells
Woodchoppers
TGU
That’s the thing about working out: you have to make it work for YOU. Some of that is learning what exercises your body responds the best to and some of that is learning how to make the time constraints of the workout factor into your schedule.
This is why I encourage you to save the workouts: sometimes they serve you as warm ups because you have more time for a longer form workout, sometimes they work as your standalone workout for the day with a quick warm up before it because you know you don’t have a lot of time.
But either way, you know you’re doing what you can and you’re getting the most out of the work you’re putting in.
The Power of Prehab
Realistically speaking, most of us don’t know what to do for recovery beyond just being lazy on our couch.
The more you do to recover, the more you do to prepare for your next workout.
Think of it like prehab.
Prepping your muscles for the next adventure you’re going to put them through. The better prepped they are, the harder you’re going to be able to work and see results.
I push the importance of recovery with my clients.
Realistically speaking, most of us don’t know what to do for recovery beyond just being lazy on our couch.
Things like:
Stretching
Hydrating
Low impact work
Foam rolling
All serve to get your muscles back to baseline.
There’s a dichotomy of thought around the idea of recovery:
You’re either:
✔️ fully embracing your recovery days, like a sloth, to the point where coming out of the recovery day SUCKS.
OR
✔️ you don’t see the point. At all.
Hate to break it to you B U T…your recovery matters just as much as your workouts.
Your body is working hard for you. It needs that TLC to KEEP working hard for you.
Get Moving, Get Motivated
Here’s the hard truth: if you were already motivated, you would ALREADY be consistent with your workouts.
Action first, motivation later.
I know…you’re thinking you need the motivation first.
Here’s the hard truth: if you were already motivated, you would ALREADY be consistent with your workouts.
Consistency is what I hear most of my clients wanting. You don’t want to fall off the bandwagon of working out anymore. You know it’s important, you know you feel better when you do it, but you can’t seem to hold a habit longer than a few months.
It’s the falling off the bandwagon that makes you lose the little motivation you had. You’re falling off that bandwagon because you’re going too crazy too fast.
Kind of like how you work an interval.
If you push to your max effort the first couple minutes in, you’ll burn out fast. You burn out, you want to quit and before you know it, you’re back at your starting point.
Except you feel way worse because hey you tried…but you failed.
When your failure isn’t because you couldn’t do it, it’s because you weren’t realistic in the first place.
Reality: every workout you get through, cute or not, reinforces that you CAN get through it and gives you the motivation to show up again.
Save this Workout
4 Rounds
10 reps each exercise
Lateral lunges
Sumo squats
Deadlifts
