STORY TIME
Unveiling Your Fitness Motivation: Discover the Key to Staying Committed
Today, we'll delve into the secrets of staying motivated and explore how focusing on our present motivations can make all the difference.
In the realm of fitness, maintaining motivation is an ongoing battle that we all face at some point. There are moments when the mere thought of sticking to our workout routine or hitting the gym seems overwhelming or uninspiring. However, it is during these challenging times that we need to remind ourselves of our "why" – the driving force behind our fitness journey. Today, we'll delve into the secrets of staying motivated and explore how focusing on our present motivations can make all the difference.
Why is it important to understand our motivation? Well, let's break it down for you:
1. Embrace the Power of Immediate Motivations: When it comes to staying motivated, you don't always need to conjure up a grand, life-changing reason. In fact, these lofty aspirations might not resonate with you on a daily basis. Instead, concentrate on the reason that brought you here today – the one that compelled you to take action. It could be as simple as wanting to get moving, desiring a brief respite from daily responsibilities, or even aiming to push your physical limits during your workout. Acknowledging and embracing these smaller, more immediate motivations is the key to maintaining consistency.
2. Small Steps, Big Results: Remember that every victory counts, no matter how small. By focusing on the immediate benefits and gratifications of each workout, you'll develop a sense of accomplishment and progress. This accumulation of small wins serves as a powerful driving force and propels you towards long-term success.
3. Find Your Fitness Fuel: Everyone's journey is unique, and so are the factors that keep us motivated. Discover what truly inspires and drives you. It could be a specific fitness goal, a desire to improve your overall well-being, or the satisfaction of challenging yourself and witnessing personal growth. By identifying your individual sources of motivation, you'll have a constant reservoir of fuel to propel you forward.
4. Celebrate Milestones: Along your fitness journey, it's essential to celebrate the milestones and achievements you reach. Keep track of your progress – whether it's improvements in strength, endurance, or body composition. Consider using a fitness app or journal to record your milestones and reflect on how far you've come. This self-reflection not only helps you stay accountable but also boosts your motivation to push through future challenges.
5. Stay Committed: Consistency is the key to success. Even on days when motivation is lacking, commit to showing up. By sticking to your routine, you'll develop discipline and build a habit that will carry you through the inevitable ups and downs of your fitness journey.
Remember, your fitness journey is a continuous process of self-improvement. Each day is an opportunity to rediscover your motivation and redefine your goals. By embracing the power of your present motivations, celebrating small victories, and staying committed, you'll unlock the potential to achieve remarkable results.
So, the next time you find yourself doubting or lacking motivation, take a deep breath, remind yourself of your unique motivations, and step confidently towards a healthier, fitter you. Your journey is waiting – embrace it with passion and perseverance.
Unlock Your Fitness Potential: Discover the Secrets to Achieving Your Health Goals
In today's fast-paced world, staying fit and maintaining a healthy lifestyle is more important than ever
In today's fast-paced world, staying fit and maintaining a healthy lifestyle is more important than ever. As we strive to strike a balance between work and personal life, it's essential to prioritize our well-being. If you're ready to take charge of your fitness journey, you've come to the right place. In this blog post, we will explore some powerful strategies to help you unlock your fitness potential and achieve your health goals.
1. Set S.M.A.R.T. Goals: Begin your fitness journey by setting specific, measurable, achievable, relevant, and time-bound goals. Whether it's losing weight, gaining muscle, or improving overall endurance, having a clear objective will keep you motivated and focused.
2. Embrace a Holistic Approach: Fitness isn't just about hitting the gym; it's a way of life. To maximize your results, adopt a holistic approach that encompasses nutrition, exercise, sleep, and stress management. By fueling your body with nutritious food, engaging in regular physical activity, getting adequate sleep, and finding healthy ways to manage stress, you'll create a solid foundation for your fitness journey.
3. Find Your Fitness Passion: Exercise doesn't have to be a chore. Discover activities that you genuinely enjoy and make them a part of your routine. Whether it's dancing, cycling, swimming, or practicing yoga, finding your fitness passion will make it easier to stay consistent and enjoy the process.
4. Consistency is Key: The key to success in any fitness endeavor is consistency. Set a realistic schedule and stick to it. Regular exercise and healthy habits will yield long-term results, while sporadic efforts will leave you feeling frustrated. Remember, small steps taken consistently will take you much further than occasional big leaps.
5. Track Your Progress: Keep a record of your workouts, measurements, and achievements. Tracking your progress not only helps you stay accountable but also allows you to celebrate milestones along the way. Consider using a fitness app or a journal to monitor your performance and witness the incredible transformations that take place over time.
6. Seek Professional Guidance: If you're new to fitness or struggling to reach your goals, seeking guidance from a qualified fitness professional can make a world of difference. Personal trainers, nutritionists, or fitness coaches possess the knowledge and experience to design personalized plans tailored to your unique needs and objectives.
7. Stay Motivated: Fitness journeys can have ups and downs, but maintaining motivation is crucial. Surround yourself with positive influences, join fitness communities, or find an accountability partner. Additionally, incorporating rewards, setting new challenges, and visualizing your future self can fuel your determination and help you push through difficult times.
8. Prioritize Rest and Recovery: Rest days are as essential as workout days. Your body needs time to repair and rebuild. Overtraining can lead to burnout and injuries, hindering your progress. Listen to your body, get enough sleep, and indulge in activities that promote relaxation, such as stretching, foam rolling, or meditation.
9. Embrace a Growth Mindset: Remember that fitness is
Build a Strong Foundation
Quality repetitions increase muscle 💪 memory.
The boring parts of the workout 🏋️♂️ are where you get better.
True athletes know the power of foundational work.
Quality repetitions increase muscle 💪 memory.
Muscle memory actually changes the way your cells look under a microscope. It’s your body’s way of knowing what to do because you’ve done it before.
Think of your muscle 💪 memory like the foundation of a house 🏡.
The more solid the foundation, the less of a chance of the house crumbling when it gets tested.
For exercise, that’ll help things like efficiency of movement in your workout but it’ll also help you avoid injury.
The more correctly you can do the exercise, the more that will solidify the muscle memory. That means if you begin to do an exercise incorrectly, or lose your form because you’re tired, your body will automatically adjust and react, resetting itself back to neutral.
Embrace the mundane. That’s where the real change is made.
Expand Your Comfort Zone
I can’t make you do this. I can’t make you grab heavier weights or go faster.
Step outside of your comfort zone so your comfort zone can get bigger.
Here’s the thing about working out:
It will NEVER get easier. It’s not supposed to because you’ll be continuing to get stronger.
But all of that effort is on YOU.
I can’t make you do this. I can’t make you grab heavier weights or go faster.
I can (and will) encourage you all day long, but ultimately the degree to which you push yourself is totally up to you.
Like one of my mentors used to say “the good news is: you’re in control, the bad news is: you’re in control”…
It’s your choice what you do with it.
Let the Goals Happen
We focus SO much on the goals. Losing the 10 pounds, fitting into the dress 👗, or rocking the bikini 👙.
When you love the journey, the goals just happen.
We focus SO much on the goals. Losing the 10 pounds, fitting into the dress 👗, or rocking the bikini 👙.
Here’s the problem:
✔️ when you focus TOO much on the goal, when you reach that goal, there’s no motivation to keep going.
✔️ that goal can also seem SO far away that reaching it feels impossible.
Here’s what you do:
✔️ find out what you love about the journey itself. It can be ANYTHING. Even the stretch at the end of the workout 🏋️♂️.
➡️ Once you figure out what you love about the process of being healthy and getting stronger 💪, keep working towards your goals but focus on your journey and how good it feels.
📌 then celebrate the small steps you’re taking towards that goal. It’ll give you incremental steps to focus on that will eventually culminate into that larger victory.
We All Have a Day 1
We ALL have a day one. That day one needs to be respected.
The only way you’ll see growth is if you explore your edges.
True story: I teach a beginner level class twice a week and have for YEARS.
I am regularly told:
✔️ there’s no way this is beginner, it’s way too hard.
OR
✔️ I was super scared to take your class but now that I have, I won’t go to anyone else.
Here’s my retort:
⭐️ Beginner does NOT mean easy. Beginner is the PERFECT place to learn the things you don’t know so you can learn how to be successful with them.
We ALL have a day one. That day one needs to be respected.
⭐️ Why are you doubting yourself? Beyond how you DESERVE to be challenged because you’re making the time sacrifice to show up for yourself, don’t doubt your capabilities. You were made to do hard things.
Keep showing up. Keep proving to yourself that you are POWERFUL and CAPABLE and just as bada$$ on the outside as you see yourself on the inside.
The Best Version of You
The version of me who’s stronger 💪 than I was 30 minutes ago, and who KNOWS her own strength.
Who lives beyond the discomfort?
When I first got hurt and was stuck on bedrest, I would think about what my life would look like POST injury. After all the surgeries and the PT were said and done, I thought about what I wanted for myself once I could workout 🏋️♂️ again.
I could see myself lifting weights and just moving…
I saw myself happy 😊 that I had my independence back and was out of bed.
In truth, I saw myself doing literally ANYTHING except recovering from my injury. I imagined my life. The life I could have and not the one I was currently living.
I workout 🏋️♂️ for HER. For the version of me that I’ll be in 30 minutes when my workout 🏋️♂️ is done. For the version of me I wanted more than anything when I was stuck in bed.
The version of me who’s stronger 💪 than I was 30 minutes ago, and who KNOWS her own strength.
What about you?
How Do You Respond to Stress?
It is a chance to become the strongest version of yourself.
Working out 🏋️♀️ is not arbitrary discomfort.
It is an open door 🚪BECAUSE of discomfort. A conscious decision to put yourself in a stressful situation so you can see how you respond.
AMRAP
7 minutes
10 reps each exercise
Swings
Squats
Lateral lunges
Single leg deadlifts
It is a chance to become the strongest version of yourself.
The one you know lives deep down inside. The one you lost along the way but the one that will come back if you just give it a chance.
It’s a chance to reclaim your power and strength so you can transfer it into other areas of your life.
Self Empowered Powerhouses
When I first started this whole coaching thing, I was told to NEVER talk about mindset 🙄. What malarkey.
I want you to be a self empowered powerhouse.
When I first started this whole coaching thing, I was told to NEVER talk about mindset 🙄. What malarkey.
Buuutttt here’s the thing:
When I first start coaching someone, all I see is their self doubt. I can tell based off their determination if they’ll be successful but somewhere along the line, we’ve misplaced one of the most important things we have - our self trust.
LAWD do I HATE that for you. Not just because the version of you that you WANT to be hovering below the surface, but because I know firsthand, if you don’t trust yourself, nothing is going to change.
That self doubt will continually creep up and have you making excuses for why you can’t do what you are very capable of accomplishing.
Time to turn that self doubt around 👊.
4 rounds
12 reps each exercise
Bridge hip taps
Butterfly crunches
Russian twists
Bench press
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.
***********************************
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 💪.
