Fitness, Mindset

New Goals. New Programme.

New Programme Day!

So yesterday I started a new programme from my PT. We had just finished a phase to build some strength to help us in our next phase, hypertrophy training (muscle building). I both love and hate getting a new programme.

Getting a new programme for me always feels like a huge step towards my goal. Having a plan and time frame makes a dream a reality. Remember “a goal without a plan is just a wish”.

It’s new and after 6+ weeks on a programme it is always fun to change it up. You can get stuck in the comfort zone, just going through the motions. A new programme always creates enthusiasm and excitement. But this is always where the love/hate come in. It’s a change and sometimes it can bring about a little uncertainty. It takes you out of your comfort zone and that’s where change and growth takes place. You start new exercises and have to practice new techniques and form. Sometimes it’s the same exercise but different amount of reps, I then have to figure out what weight to start on. But this shock to the muscle and mind is always just what I need. Hitting the same muscles in a different way, seeing changes and progress. This is what will keep my moving. Moving towards my goals.

My Goals.

My goals have changed and evolved since I started. When I started I just wanted to lose some fat. Then I wanted to tone up and now my goals are something I never thought it would be. To build some muscle. These are my overall body goals but I have goals in between that will contribute to my overall goal. This helps build motivation, confidence and drive. When I started I couldn’t do 10 full push ups and I couldn’t pull up my own body weight. That is where I started.

And it doesn’t matter what your goals are. If it is to be able to run 5 minutes without stopping or deadlift 200kg. If it’s your goal, own it. Don’t let anyone belittle it or take it away from you. So many people will want to try and take this from you, whether it’s from jealously, misunderstanding or fear. But don’t let them.

As Arnold Schwarzenegger has said “ignore the naysayers!”.

This is your journey. Your choices. If you want it. Make a plan and go get it.

I found this idea both nerve racking and completely empowering. I can do and achieve anything I want. As can you! Do it. Go get it. Own it!

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Mindset

Where I Found Strength

Yesterday was one of those days. Non-stop. I had an early start for work, a doctor’s appointment, a stop at the super market, a delayed train home and prepped meals for the week then it was time for the Gym. Me and my partner walked as it was pretty warm and decided to hit legs! My favourite….

It was pretty packed in the gym so we decided to switch it up and do things in a different order. We did some work on quads and hamstring then moved over to the linear leg press. It was already stacked with an unbelievable amount of weight. My partner decided we should keep most of it on. Instantly in the back of my mind I could hear “you can’t do that!”, “There is no way”, “your legs are too tired”. I did two reps and stopped. Exasperated and frustrated, I put my head back against the rest and closed my eyes for a second. “I can’t do it”. I then challenged my boyfriend to try (we can be a bit competitive sometimes and leg day is the only day I can pretty much keep up with him!). He then pumped out 12 reps with what seemed little effort. I could feel my mood dipping and I was beginning to feel tearful. I stripped some weight off the machine and decided to start again. “I don’t think I can do this” “you’ve had a long day, you’re tired” is all I could hear chanting repeatedly in my mind. I did 6 reps and had to stop again. My boyfriend, tried to console me and reassure me I could do this but I didn’t want to hear it. I sat there deep in thought for a moment then walked to the gym toilets and sat on a stool. I was so mad at myself! It was then I had to tell myself. “You can do this! There is no reason you can’t”. This is what will separate me from the rest. This moment here. Not giving up. Even when I can think of plenty of reasons to go home. “I’m not in the right frame of mind”, “I’m tired”, “I can try again tomorrow”. I am here now and I want this. I needed to be stronger than my excuses. I came out stacked the weight back on cracked out 12 reps. My boyfriend was shocked and asking what had changed and I explained I’m not going to let my mind win!

This is where I found strength.

So yes, I have been there. At the gym, when you have 5 more minutes left of cardio or 1 more set of squats. This is where I found strength. This is where you can find it too. Pushing passed the pain. Not the kind of pain when you are going to injure yourself but the burn of muscle fatigue, when your heart is pounding in your ears and you are sweating in places you didn’t think you could sweat! This is where your mind will stop long before your body. Your mind will tell you that you are done, that you can’t do any more, that it hurts too much. That is your mind. Not your body. Your body will keep going much longer. When you get off the treadmill when you think “have nothing left”. You can still walk can’t you? You still make it home, you walk to the bathroom and stand in the shower. Your body is still going. Your mind is the one that stopped.

“Don’t stop when it hurts, stop when you are done.”

I have seen that quote thrown around quite a few times and I sometimes repeat it in my mind when I am working out. That is strength not stopping when it hurts, but when you are done. It doesn’t matter if you aren’t running as far as the girl next to you on the treadmill, or if you aren’t lifting the heaviest dumbbell. If you push passed that barrier, your barrier, that is strength. Those 3 reps you did after you thought you were done, Strength. Running 30 seconds longer than you told yourself you could, strength. Do not doubt yourself! I didn’t always have this mentality. For me, it just clicked and made sense.

Strength is body and mind.

You are still here. Those times before when you thought you couldn’t cope. You did. You are still here. Reading this. You are winning! If you fell off the bandwagon (skipped a week at the gym or a had a piece of cake)  but still want it.. you are still winning.

You can jump off the bandwagon now and again, as long as you don’t forget where you parked it!

Winning, succeeding isn’t an end goal it’s a mentality. It’s carrying on when you think you’re ready to quit.

You have not failed and you have not quit.

 

 

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Mindset

I’m not going to settle for settling..

I have started this blog not at the very beginning of my journey nor at the end. It’s not even one single journey. It’s several. Mind, body, fitness, nutrition and even my career.

About 14 months ago I started making massive changes to my lifestyle and that is the best way to describe it. I didn’t start a juice diet or a 6 week “get your bikini body”. Starting a diet implies there is no longevity. I wanted more. I decided to change my life. I decided I deserved better. My mind and body deserved better. Better than not being able to achieve its full potential, better than feeding it food that makes it ill and not function efficiently.

My biggest change was time. I regularly used time as an excuse. I didn’t have enough of it. The biggest change was making time. Easy as that. I made time. No excuses. I made time in the morning to prepare a full breakfast, sort out my shakes and snacks. I made time on a Sunday afternoon to prep weekly healthy and balanced meals. I made time in the evenings to work out and lift. Even if some evenings I only had half an hour, I made sure I used that 30 minutes. For me, the way I decided if I had time, was if I had time to watch TV or procrastinate by flicking through social media or a magazine….. there was time to go to the gym. There are 24/7 gyms everywhere now and if not, all you need is some space in a living room or outside. I had no excuse. The health food industry is at an all-time high. Healthy foods, organic produce, grass fed meats are far more readily available than they have ever been. There is information everywhere on net, research, forums, blogs and social media with great knowledge articles and recipe ideas. Just be conscious of what you are eating, be curious, look at what’s in the ingredients.

As much as I work my body, I like to work on my mind too. Sounds cliché but it’s true. Like I said in my previous blog, a massive amount of the battle is mind-set. Some of my biggest limitations are in my mind. I see a therapist once a week. Yep I really do. Not because there something in particular in my recent years has caused me trauma but because I was no longer prepared to settle for feeling just “okay”.

I was settling. I accepted my body was all it could be and mentally this is just how I was supposed to feel. Physically I accepted feeling sluggish and bloated. I am no longer settling for just that. My body is capable of much more. I am capable of feeling physically and mentally more energetic and alert. I capable of being happier and I am capable of having a career of my choice.

So are you! You do not have to settle!

There are no limitations apart from the ones you set yourself!

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Mindset

The Beginning

Some of the hardest work you will do in the gym will be in your mind. Some of the biggest battles I have had, in and outside of the gym, has been with mind-set. This includes taking the leap to get started. “I don’t know where to start?” “I’m not sure what I am doing”. All of the biggest fitness professionals and athletes in the world at some point, didn’t know what they were doing. What separate them is mind-set and dedication. Take that leap.

Walking into the gym for the first time. Signing up for your first yoga class. Think of it this way. Doing that, that small step. Stepping forward to say you are ready, puts you, mentally, amongst the elite, the conscious and the willing. This is the step you will look back at as the beginning of it all. How exciting is that! This thing you are doing now. Could be the thing you look back at and say “that’s where it all started!”. So why wait? Why tomorrow? Why not now?

What small thing can you do today that can help your “tomorrow”? Choosing a water at lunch instead of a cola. Walking home instead of the bus. Joining the local gym. Or reading up on part time courses you can take to help you in your desired career. Watching a youtube clip on a new exercise on your commute home. Calf raises at the bus stop!

So I’ll leave you with this thought.

A goal without a plan is just a wish.”

I doesn’t have to be “I wish” or “I hope”. It can be “I will” and “I am”.

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