Quote of The Week- Mind and Body

How the mind can limit or propel us in our fitness journeys.

“ Your body can stand almost anything. It’s your mind that you have to convince “- unknown

Your body is capable of more than you think, you just need to let your mind get out of the way. How can you explain a mom who can lift a car to save her child’s life? In a lot of those stories, it’s just a regular person who isn’t following some crazy strength training program. Even if she was, there’s no strength training program than can prepare you for such an incredible feat of strength. This is prime example of how the body is capable of incredible things.

To get great results in fitness, we often have to overcome a mental barrier. That mental barrier can be many things including, you doubting your ability to achieve a physical transformation or it could be that you think a physical task is impossible.

A great example of the mind allowing the body to do great things is endurance athletes. Running ultra marathons are obviously strenuous in the body but I believe the mental battle is even more difficult. Imagine starting a marathon and constantly thinking about how long you have to run and how uncomfortable you are. Imagine having to battle your thoughts as well as the obvious fatigue in your body. Think of how difficult it’d be to complete the task.

For all you lifters, imagine getting ready for a lift and picturing yourself failing or thinking about how heavy and overwhelming the weight will be. Maybe you’ll perform great due to the fear of failing. You might also be too crushed by your doubts and fears to have a successful lift.

Your Mind is Your Ally

On the flip side to this, your mind can be your biggest ally. One example is just from my personal experience. I still remember the days that the thought of me being able to squat 300 plus pounds sounded insane. All of that changed when I changed my environment. I went to a gym where many people were squatting in the 300s and 400s, and they weren’t all massive beasts. Seeing this opened my mind to believe that squatting more than 300 pounds was normal. I never looked back since.

Your mind can either be an ally or enemy in your fitness journey. If you choose to make it an ally, there are many things you can do to make it possible. As mentioned earlier, one way to make your mind work for you is to surround yourself with people who have what you want to achieve. Be around people stronger, faster, or healthier than you. The list goes on depending on your goals.

Another tool you can use is positive affirmations affirmations . By repeating positive affirmations, you’re sending a message to your subconscious mind to help you achieve your goals. This works because when you say these affirmations, you’re constantly getting a mental picture of your success. How can you have fear and doubt when you keep seeing yourself achieve something.

In addition to the tools above, I also recommend meditation . Meditating teaches you how to observe your thoughts but not be attached to them. This comes in handy anytime a possible detrimental thought comes when you’re trying to achieve something. In addition to thought detachment, meditation teaches you how to be present. Being present is the key to achieving peak performance. When you’re present, you’re only concerned about what you’re doing. You don’t care about every little detail. The example I gave earlier about the mom is a good example of someone who’s fully present. That mom who’s trying to save her child isn’t concerned about how heavy the car is or whether her bones might break. She’s focused only on the task of saving her child.

I hope this post will help you move past your mental barriers so you can achieve great fitness results. When we’re in control of our minds, we can do amazing things.

How To Use Fitness Affirmations For Maximum Results!

The best ways to put fitness affirmations to use in order to get results.

” Constant Repetition Carries Conviction “- Robert Collier

As you know by now, I’m a big believer in the power of  affirmations. I’ve been using them for years with my fitness journey and in other areas of my life. They have helped me tremendously. Today I’m sharing the different ways I use them for the best results.

Written Affirmations: They say people are more likely to achieve a goal when they write it down. That’s why I write my affirmations. I write and reread them throughout the day. This method almost worked too well once when I almost did a deadlift without knowing how much weight I had actually put on. The funny thing was that the weight was an amount I affirmed that I could lift. The affirmation was written ” I deadlift ( Insert weight ) pounds comfortably “. This experience reinforced my beliefs that affirmations are very powerful. I shared the details in a post I wrote talking about how powerful the mind is. I’ve also heard positive things about writing and rewriting your affirmations.

Mirror Work: This is another way I’ve used affirmations for fitness. I’ve mentioned this in a previous post . Any time I used the bathroom at my gym, I’d stand in front of the mirror and look my self in the eyes. Then I would say affirmations to myself as a way to pump myself up. I put energy in my affirmations so I could really feel them. I did these in private bathrooms so I wasn’t distracted by people walking around me.

After Meditation: One of the best times to use affirmations is when you’re in a deeply relaxed state like after a meditation session. This is when you’re the most susceptible to suggestions, meaning you’re more likely to believe your affirmations as facts. This why people in relaxed states are easily hypnotized.

Voice Recorder: One of the best ways to program your mind with affirmations is by using a voice recorder. I do this by recording my affirmations and putting it on repeat. Imagine how your belief system would change if you were hearing your affirmations all day.  You’re being told how strong, lean, and muscular you are. While you’re working, going for a walk, brushing your teeth, etc. You’ll be basically brainwashing yourself to achieve your goals. Doing this will make the work necessary to your goals feel natural and almost effortless.

I just shared some ways I use affirmations for my fitness goals. There are many ways to use them. You just have to find what works best for you. Anything is possible with belief and action. The majority of the time, your beliefs will push you into the actions that support it. Results don’t happen overnight so patience is key. Keep working on your mindset and reap the rewards !

Photo By https://burst.shopify.com/@matthew_henry

The Power of Self-Awareness in Fitness

How self-awareness will help you achieve your fitness goals faster

As I take time to reflect on my fitness journey, I realize that one of the keys to the progress I’ve made is self-awareness. Self-awareness is crucial to your success in fitness and all other areas of your life. For the purpose of this page, we’ll focus on fitness.

When you have self-awareness, you can be honest with yourself. Self-awareness will help you understand your strengths and weaknesses. Self-awareness will help you see areas in which you can improve. Self-awareness is beneficial for the mental and physical aspect of fitness. 

The Mental

Fitness is as much mental as it is physical. That’s why I’m a big fan of fitness affirmations. To amplify the power of affirmations, you’ll need to find out what thoughts and beliefs are holding you back. This is where self-awareness comes into place. A lot of times we’re not aware of limiting beliefs till we do some reflection.

If you feel stuck at some point in your fitness journey, it might be because you have a certain belief holding you back. Maybe you don’t think you’re worthy of attaining an attractive body. When you have more self-awareness, you see how dumb a belief like this is. If you put in the effort through proper exercise, diet, and sleep then you deserve to have an attractive body.

You might even be afraid of getting hurt in your pursuit of strength or athleticism. This belief could come from injuries you’ve had in the past that have nothing to do with your current position.As someone who’s had previous injuries, I had to do some self reflection to see how those experiences are currently limiting me. My reflection helped me see that those injuries were a result of bad decisions and that I’ve learned from them. As a result, my confidence during workouts increased and so did the progress.

The Physical 

Self-awareness is also important in the physical aspect of fitness. Being self aware in the physical aspect means taming your ego. How can you get stronger if you don’t know your weaknesses? When you’re self aware in the physical aspect, you’ll look see what body parts are holding you back during your lifts.

Being self aware can help prevent injuries as well. When you have self-awareness you can be honest with yourself about your form when performing a lift. You can make the necessary changes to your form so you can lift the weight properly and reduce your risk of injury. When you’re self-aware, you know how your body is feeling on a particular day and you can decide what level of intensity is appropriate for a particular workout. 

How To Increase Self-Awareness in Fitness

Yoga: Improved self-awareness is one of the many benefits of yoga . This is especially through when it comes to your body. Another name for this is body awareness. Doing yoga gives you a strong sense of what’s going on throughout your body, good and bad. 

Meditation: Meditation is a great tool to improve self-awareness. Not only does it help reduce stress hormones and improve nervous system health, it also makes you aware of your subconscious thoughts. These are the thoughts that drive your daily behavior without you being aware of them.

Written Thoughts: I’m a big believer in taking some time to write down your thoughts. It helps you see what’s necessary for your personal growth and for the achievement of your goals. When it comes to fitness, it’s only necessary if you find yourself in a rut. I’ve found that when I feel stuck in my fitness journey, writing down my thoughts have given me new life. This can be used for those who don’t want to sit down to meditate. Don’t worry about this if things are going smoothly. 

Self-awareness is important in fitness and in every aspect of your life. When you improve your self-awareness, you improve your chances of getting what you want out of life.

 

Photo by Joseph Wayne Buchanan from Pexels

 

 

The Power of The Mind is No Joke!

This post is about how powerful the mind is when it comes to achieving your fitness goals

Story Time

The other day I was reminded just how powerful the mind is. It was a deadlift day and I was getting ready to do my work sets. I usually do ten sets of one for these. As I try to lift the weight up, I struggle more than I normally do. I get so close to locking out but couldn’t make it all the way.

I figured maybe my setup was off. So I wait a minute and get ready to lift again. I usually rest a minute in between sets for this workout. The second set was worse than the first. I start thinking something is wrong with me. Maybe my body was fatigued and I wasn’t aware of it. I get frustrated and start taking weight off.

I took off two 45 plates and got ready for a new workout. As I got ready to do my set, something didn’t seem right when I looked at the weight. I then realized I was using the wrong weight all along. During my working set, I was trying to lift 50 more pounds then I intended. No wonder it felt heavy! I felt like a fool but was happy at the same time. I got a chance to see how that heavy weight felt. Aside from the importance of paying attention to what I’m doing, I learned some valuable lessons

Lesson 1

The first lesson I learned is you’re stronger than you think. I know I was unsuccessful when attempting those first two reps but the weight felt easier than I thought it would. Sometimes we get intimidated by large numbers. It’s not a surprise that confidence makes a huge difference when lifting heavy weights.

I’m not saying to blindly put weights and just lift. This is a reminder that you might be stronger than you think. Remember to enter the weight room with total confidence in your abilities. All great achievers in life have high levels of confidence in their abilities. Whether you’re creating a business or trying out a new weight in the gym, you have to see yourself succeeding.

Lesson 2

The second I learned is that writing down your goals is very powerful. I’ve heard many times that you’re more likely to achieve a goal if you write it down.

During my workout, I realized the weight I was trying to deadlift was the same weight I wrote down on my list of goals. It’s crazy because I’ve been reading this goal to myself everyday as if I already achieved it. It’s like when you set your mind to a specific goal , you automatically start moving in that direction.

Another benefit of writing down your goals and reading them every day is a boost in confidence. When you see yourself as already achieving a goal, you feel like it’s inevitable to achieve it. That’s what I’ve been doing every day when it comes to deadlifting this specific way. The saying the body follows where the mind goes applies to this situation.

In case you’re wondering, I got this goal setting idea from a book called It Works: The Famous Little Red Book that makes your dreams come true by RHJ. I recommend reading this book if you have an open mind and are trying to achieve a fitness or life goal. I’ll share my deadlift goal once it’s achieved.

Closing Thoughts

I can sum this all up with the human mind is very powerful. When you see yourself achieving a certain goal, your mind will think it’s true and will guide you to do what’s necessary to achieve it. If you have a fitness or life goal, write it down and read it every day. You’re more likely to achieve that goal when you a daily reminder of it.