A FITNESS MINDSET FOR THE LONG HAUL
The component most of us are missing to develop our efforts is a fitness mindset; the concept of training your mind for the long haul in all elements of your life. A fitness mindset is a mindset that sees life as a journey rather than a treasure hunt of several individual destinations.
It's about celebrating little victories and facing obstacles and mistakes as challenges rather than failures, beginning with developing GOOD habits and focusing on the process rather than the goal. Here are 6 key elements to understand and develop the fitness mindset;
INSTANT RETURN ON INVESTMENT IS NOT POSSIBLE
Reality; the result of thousands of habitual actions performed throughout your life has led to the physical/mental/emotional shape you’re in today. It's important to understand that just as you didn’t get ‘out of shape’ overnight, you won’t get in shape overnight either. Play the long game, not the quick fix.
PROGRAM A LIFETIME PLAN
You have to find effective ways of training that are compatible with your lifestyle, adjustments have to be sustainable. Research shows that trying to make too many changes at once is the number one reason people fail at developing good fitness habits.
Instead of overhauling your entire schedule all at once and implementing an extreme exercise plan for quickest results, begin by making a few small changes. Small changes add up to big results, and small successes make it easier for you to increase your efforts.
Beginners tip: try the addition of a jump rope for 15 minutes every day to kickstart your sustainable journey, anchor it into a specific time of day, perhaps while dinner is cooking or the bath is filling?
FOCUS ON YOUR SYSTEMS & PROCESSES
The risk of being focused on a specific goal is that we tend to be unsatisfied until they’re reached and it's important to establish happiness while getting fit instead of waiting for the moment you’ve reached ‘your goal’. Try focusing on the systems and processes you put in place that see you moving forward, satisfaction is found in completing them.
With this small adjustment, you’ll be focussed on enjoying the process and system and the agonising wait to see the scales hit a number will subside. Feeling good about your efforts and making progress should be equally rewarding, and that’s daily satisfaction rather than once in a while! Yes please?!
TAKE RESPONSIBILITY AND CONTROL
No more excuses or blaming circumstances for your physical condition today. You are entirely responsible for your life and happiness and it’s time to take control and make yourself a priority. Progress and success will be one of the beautiful byproducts of a healthier mindset in which your wellbeing is prioritised.
CREATE AN IDENTITY-BASED GOAL
Visualise the type of person you’d like to be and create a habitual lifestyle around that. Someone who participates and ‘shows up’ to the lifetime plan on a consistent basis.
If you decide to be strong, do what strong people do; lift weights and never give up. When you comply with these elements you’ll be mentally meeting your “identity-based” goal.
WHY?
Identify WHY you want to lose weight rather than focusing on HOW. The motivation should be intrinsic, which comes from inside and they are based on personal satisfaction. Extrinsic motivations require validation and a reward aka a specific goal. The latter is dangerous, when you don’t receive the response you hoped for you may lose all your motivation and give up.
Ask yourself;
- Why do I really want to lose weight?
- Why do I think my life will improve?
- What’s in it for me and those around me? (Not what kind of response will I get)
- What are the consequences of me not doing it?
You got this.
We would love to hear your thoughts! Send us a DM on Instagram @peoplesplacegym.
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A FITNESS BURNOUT?
If facing your morning workout routine fills you with dread and you’ve rolled over and gone back to sleep, you might be experiencing fitness burnout. This term shouldn’t be taken lightly, it’s different from having those days when we don’t want to workout. It’s the feeling that anything, be it watching paint dry, sounds better than the usual routine. Here are some signs and solutions;
PROCRASTINATION?
Ever put on your workout clothes with the intention to workout but you continue to find other things to do resulting in a missed workout?
Solution; bitesize the burn and keep it short. 20-minute workouts, a staircase challenge, a quick stretch, or a brisk walk around the block.
DREAD?
When you’re burned out with your routine you can’t think of anything worse than to get on that bike, or running that same track one more time, all the positives that once motivated you have seemingly vanished.
Solution; its time to switch it up. When the love is gone the time to find a new workout is here. Give yourself a break from the grueling weights room or the spin studio and hit the tennis court or pools! Find ways to remind yourself how good it feels just to move.
EXHAUSTION?
When you start feeling not just physical but mental fatigue, that may be a sign you're burning out. It's a general blah feeling that makes you just want to lie in bed until someone drags you out. In order to avoid fitness burnout adequate time to rest and recovery is imperative. Take structured exercise off the table, at least for the day, and see how you feel the next day. Sometimes 2 or 3 days off in a row can make a huge difference when you come back to your routine.
Solution: Rest. Many people think they have to work out every day and a lot of us do. But that's one thing that can lead to burnout if you don't give your body, and your mind, enough recovery time.
MORE TIRED POST-WORKOUT?
Exercise should energise you, of course HIIT might leave you feeling drained but you should feel better than when you arrived. If you feel worse, you may be overtraining and heading towards burnout.
Solution; dial it down, forget the hardcore stuff and think about soothing your body; a gentle yoga or meditation might be the trick.
MOOD SWINGS?
Feeling irritable or moody? When you're overworked and overtrained, you might find yourself lashing out for no real reason. less tolerant of the world around you and even more frustrated with yourself might be a sign that you’ve overcooked it.
Solution: self-care goes a long way; get a massage, indulge in a bath with a facemask, a cosy evening for one where you focus on nothing but no.1, you.
Fitness burnout can happen to the best of us. The good news is that there are solutions; time off, switch up of a routine, indulging in self-care, time allocated to mindfulness or maybe a night off with a strong drink. No doubt you’ll be back up and running in no time, refreshed and energised ready to go.
We would love to hear your thoughts! Send us a DM on Instagram @peoplesplacegym.
OUR ‘MOVE’ TOPIC RECOMMENDATIONS
TO READ:
‘The Fitness Mindset’ by Brian Keane
The Fitness Mindset gives you everything you need to get the body you’ve always dreamed of, ramp your energy levels through the roof and develop the mindset to keep it forever.
– Click to read.
The Little Black Book of Workout Motivation (Muscle for Life) - by Michael Matthews
The psychological “playbook” top performers use to shift their negative thinking and behaviors into peak performance and lasting success.
– ***** NO LINK ******
TO LISTEN:
‘Self Belief Hacks: How to cultivate greater self belief and motivation’ - Wellfullness Podcast
Try some techniques to begin turning negative bias into positive bias and cultivate self belief and motivation.
– Click to listen.
Unlocking your internal motivation - The Motivated Mind Podcast
When you’re not motivated you’re most likely neglecting personal or professional goals. This podcast shares for methods to overcome what’s limiting your motivation.
– Click to listen.
The Mindful Personal trainer - by Fit and Fearless
Tips on training while tired or stressed and discussions on how training is as much about the mind as it is physical.
– Click to listen.
