Resistance Training 101: Why You Need It Now

August 1, 2024

Racks of various sized free-weights with an inspirational quote on the wall that says, "Act Like a Lady, Lift Like a Boss."

Resistance Training 101

Resistance training is defined as the method of exercise intended to increase muscular strength by working against any form of weight or resistance. There are many ways you can strengthen your muscles, whether at home or in the gym. Free weights, weight machines, bands, loops, or even your own body weight can all be used as forms of resistance.

The resistance challenges the muscles, breaking down the muscle fibers and forcing them to rebuild stronger. It not only improves muscle tone and structure, but it also helps build bone density and increases your metabolism too!

And aside from the aesthetics, resistance training has countless health benefits that can help you sleep better, feel happier, and have a more balanced body and mind.

And what’s better than that?

Resistance Training Vs. Cardio

No disrespect to cardio, but if you want to burn fat and shape your body — both in and out of the gym — resistance training is what you need.

I’m often asked what’s a better workout, cardio or resistance training? The short answer is, they’re both great and can compliment each other well in the right proportions.

However, if given the choice between the two, resistance training yields the greatest results. Unlike cardio, it increases your lean muscle which elevates your metabolism for long after your workout. Whereas with cardio, you’re only burning calories during the workout.

Unbeknownst to many, cardio results in the loss of not just fat and water weight – but muscle too. And since muscle largely contributes to the body’s shape and form, losing this precious tissue can actually make your body appear flabby or deflated after weight-loss (aka skinny-fat.) And you can only build and shape lean muscle with some form of resistance training.

The Best Of Both Worlds...

If you’re wanting more cardio in your workout routine, you can be strategic about your resistance training with my personal favorite method, circuit training.

Circuit training is performing a series of exercises with minimal rest in between sets to help keep your heart rate up. So performing resistance exercises ‘circuit style’ will give you the added benefit of cardio conditioning work, all-in-one.

For truly effective body sculpting and weight-loss, there’s just no way around resistance training. It’s the only non-surgical, non-invasive method by which you can shape your body to look the way you want it to look – period.

Top 7 Reasons Why You Need Resistance Training In Your Life

1) Increased Metabolism

Resistance training increases lean muscle which in turn, elevates your metabolism – even at rest. And the more lean muscle you have, the faster your metabolism will be. That’s because having an elevated metabolism helps your body burn calories and body fat more efficiently. One moderate intensity training session can elevate your metabolism for up to 12 hours!

In other words, you’ll burn more calories, and ultimately lose more weight over time than you would with just doing cardio.

Therefore, resistance training is essential for creating and maintaining the muscle needed to fuel the fat-burning process. Since muscle is active tissue (unlike fat) it requires energy to maintain.

Resistance training can provide up to a 15% increase in metabolic rate for weight loss and long-term weight control. For every additional pound of muscle you gain, your body will burn about 50 more calories each day!

2) Improves Bone Density

Resistance training has been shown to strengthen bone density, which can reduce the risk of breaks, fractures and osteoporosis as you age. Since women are typically prone to osteoporosis, it is especially beneficial in prevention.

A study conducted by Miriam E. Nelson, Ph.D. of Tufts University proved that resistance training increases both muscle mass and bone density. Dr. Nelson’s research showed a 3% increase in spine and bone mineral density after an 18-month resistance training program among women ages 25 to 49.

3) Stress Reliever & Mood Enhancer

Resistance training is vital to your brain health, function and general sense of well-being. When you exercise, your body releases endorphins that helps improve your mood, prevents pain, and fights depression. Increased endorphins will naturally reduce anxiety and stress, as well as improve alertness and energy levels too. It also increases the production of the brain-derived neurotransmitter related to improving cognitive function.

Resistance training also increases levels of serotonin – your brain’s own natural anti-depressants. A Harvard study showed that 10 weeks of resistance training reduces clinical depression symptoms more successfully than standard counseling alone. And after three months, 18 of the 20 participants felt significantly better and no longer met the criteria for depression.

4) Anti-Aging Effects

Resistance training has been shown to help keep you looking and feeling younger – longer! As we age, muscle mass naturally decreases if you’re not working out to preserve it – which can cause skin to sag in not-so-pretty ways.

With resistance training, you can counteract age-related muscle-tone loss while maintaining a more youthful physique. This is a result of resistance trainings ability to increase your levels of, HGH (Human Growth Hormone). Endocrinologists have recognized HGH as your body’s own fountain of youth!

HGH is produced in the pituitary gland and plays a vital role in bone and muscle development – particularly in women. HGH levels start to decline in your 30’s which can lead to premature aging and atrophy of muscle tissue. According to the American Physiological Society, women who undertake a long-term resistance training program produce more biologically active HGH.

5) Improves Your Sleep

A Johns Hopkins research study proved that regular resistance training can help alleviate insomnia and increase your sleep quality too. Participants who exercised 3x per week for 12 weeks found they no longer had trouble falling sleep, they slept longer, more deeply, and awakened less often.

A Boston University School of Medicine study showed that just 20 to 30 minutes of daily exercise can help improve the quality of your sleep. I’ve seen many of my clients improve their sleep quality as a result of our regular workouts. And with the amount of exercise I get with my daily clients, I can attest that I have no troubles falling asleep at night…😉

6) Reduces Your Risk Of Heart Disease & Diabetes

Resistance training alone has been found to lower your risk of heart disease, diabetes and cancer – whether or not you do cardio. A study published in the March issue of Medicine & Science in Sports & Exercise found that individuals who did any amount of resistance training on a weekly basis had a 40 to 70 percent reduced risk of developing a heart attack, stroke, or death related to heart disease compared with individuals who did not.

Adult-onset (Type 2) diabetes is a growing problem, with over 14 million Americans suffering from the condition. Research shows that resistance training can increase glucose utilization in the body by 23 percent in just four months. As muscles contract and relax during exercise, they use sugar for energy. To meet this energy need, your body uses sugar supplies in your blood, reducing your blood sugar levels.

7) Boosts Your Energy Level

Feeling winded by everyday activities? Building lean muscle enables you to have more energy for your everyday life. Carrying groceries and lifting kids becomes a lot easier.

Endorphins get released when we are doing something that requires high energy — it is what makes us move. Since exercise increases your endorphin release, this contributes to the feeling of euphoria commonly known as “runner’s high.” Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your lung and heart health improve, you feel more energy and vitality!

Body, Mind

Summer of Self-Care | 50 Ways To Self-Indulge

July 1, 2024

A woman sitting on the beach at the water's edge with both arms reaching up to the sky and facing a beautiful sunset. A self-care quote reads, 'Fall in Love With Taking Care Of Yourself. Mind. Body. Spirit.

Self-Care Essentials

Self-care simply means doing the things that help you live well – both physically and mentally. It’s about prioritizing sleep, exercise, nutrition, and anything else that benefits your overall well-being. It’s about listening to your body and giving it what it needs to feel its best.

And it’s not about feeling guilty or selfish for taking the personal time to recharge. Remember, you can’t pour from an empty cup so taking care of yourself first is essential.

Having daily self-care rituals has been shown to reduce stress and anxiety, boost your self-esteem, and increase your energy. Self-care also helps you maintain healthy relationships by supplying the energy needed to be engaged and present with the people in your life.

Benefits Of Daily Self-Care

✔︎ More productivity
✔︎ More happiness
✔︎ More energy & vitality
✔︎ More respect from others
✔︎ Healthier relationships
✔︎ More self-love
✔︎ Less stress, anxiety & depression
✔︎ Less resentment
✔︎ Greater goal achievement

Self-Care Is The Secret To Your Goal Success!

One of the most overlooked aspects of goal success is your need for self-care. Setting and achieving goals requires consistent energy and effort. By taking care of yourself, you refill your well with extra energy, enthusiasm, and motivation to keep moving forward. Practicing self-care ensures you’re physically and mentally well-equipped to stay on track. It helps you sustain the momentum needed to perform optimally in all areas of your life.

Exercise is a vital form of self-care and creating the body you desire is a personal journey. You have to take responsibility for the steps needed to get from where you are to where you want to be. No one else can do this for you. You are the creator and caretaker of your body. This is why you shouldn’t feel any shame in putting a high priority on taking the time to exercise.

Empower yourself with simple daily rituals and customize a self-care action plan that can be coordinated into your busy lifestyle. This means scheduling ‘me time’ to do the things that energize your body and mind. Think of at least 3 self-care activities that make you happy and start adding them into your weekly routine.

You have to love yourself first if you want to live a truly fulfilling life. The most important project you will ever work on is YOU! So let’s make it the summer of self-care and find the time to recharge and treat yourself daily with any of the following 50 self-care/self-love activities.💖

50 Favorite Self-Care Self-Indulgences

1) Read a book or listen to an audiobook

2) Take a 10-minute work break to go outside for fresh air & Vitamin D

3) Meditation and/or Visualization

4) Take a relaxing salt bath or hot shower

5) Journal

6) Do a home workout or Yoga video

7) Go to the gym or your favorite exercise or Yoga class

8) Go get a massage

9) Give yourself, or go get a pedicure

10) Give yourself, or go get a facial

11) Practice a daily skincare ritual

12) Go for a walk or hike in nature

13) Turn your phone on silent for a little while

14) Have a Spa night at home and pamper yourself

15) Light candles & play spa music (Dean Evenson is my fav)

16) Centering, deep breathing like Wim Hoff breathwork

17) Trade a foot rub or shoulder massage with your partner or kiddo

18) Make a gratitude list

19) Do light, relaxing stretching

20) Eat your favorite comfort food slowly and enjoy every bite

21) Curl up with a blanket and watch your favorite show or movie

22) Buy yourself flowers or a new plant

23) Watch something inspirational or educational on YouTube

24) Do a closet purge and donate what you no longer love, or doesn’t fit

25) Cook dinner while listening to your favorite music

26) Snuggle and spend quality time with your pet(s)

27) Savor a cup of coffee or tea in silence

28) Eat healthy whole foods

29) Do something creative you love to do

30) Make yourself a healthy smoothie or green juice

31) Try cooking a delicious new recipe

32) Read a magazine

33) Repeat mantras or affirmations

34) Splurge on a skincare product

35) Organize and declutter a space in your home

36) Write a goals list

37) Create a vision board or something artistic

38) Listen to a motivational podcast

39) Sweat it out in a sauna or steam room

40) Go for a swim

41) Find a local class or online course for something you’ve been wanting to try (cooking, art, meditation, Scuba, etc.)

42) Go to bed 30 minutes earlier

43) Stay IN on a Friday or Saturday night for self-love

44) Make a playlist of favorite songs that motivate and uplift you

45) Make a Pinterest board of something you love

46) Watch standup comedy or a funny movie

47) Dance to your favorite music

48) Watch the sunset or sunrise

49) Take a nap

50) Innercises: Mental exercises to strengthen your mind for enhanced inspiration towards accomplishing your goals. To learn more about the power of the mind-body connection, check out my other post to help you reach your fitness goals faster!

Body

Beat The Bloat: 10 Pro Tips For Flatter Abs Now

June 1, 2024

Belly Bloat Debunked

Have you been hitting your workouts harder and eating cleaner but still lacking a flatter stomach?

The culprit is likely to be belly bloat, and reducing it is one of the easiest ways to looking and feeling slimmer – fast. In this post we’ll explore what triggers bloating and uncover the pro tips that are crucial to combat it!

And the first step is to identify which type of bloating you’re experiencing;

Gas bloat or water retention.

Gassy bloat makes your stomach feel uncomfortably full and can sometimes be painful. It’s often noticed after indulging in certain foods like beans, broccoli, and dairy. However, what causes gas in one person might not in another.

Water bloat leaves you feeling puffy all over. Common triggers include drinking alcohol or consuming salty, processed, and fried food. Hormonal fluctuations from your period can make you especially sensitive to this type of bloating.

Once you know which type of bloating you’re feeling, it’s easier to figure out how to prevent it. So don’t let belly bloat steal your summer fun this swimsuit season! The following 10 pro tips are guaranteed to help you achieve flatter abs and a stronger core quickly and effectively.

10 Pro Tips For Flatter Abs Now

1) Choose Produce Wisely

I’m sure you’ve noticed certain fruits and vegetables can cause your belly to balloon. Produce such as broccoli, cauliflower, brussels sprouts, cabbage, onions, beans, lentils, apples, cherries and grapes are all known culprits. Since everyone’s body reacts differently, you can try these foods individually and monitor your response. A helpful Pro trick is to just avoid eating them for at least 12 hours prior to slipping into a swimsuit or fitted outfit.

Conversely, there are potassium-rich fruits and veggies that can actually reduce bloating. Pineapple, peaches, asparagus, bananas, sweet potatoes, cucumber, leeks, ginger, honeydew melon, and watermelon are all natural diuretics that help flush out excess sodium and water retention. Pineapple and papayas are especially beneficial because they contain enzymes that aid in digestion.

Gain access to the full cheat sheets of foods to eat in my, Ultimate Guide To Flatter Abs, freebie at the bottom of this post.⤵️

2) Always Keep Your Core Engaged

Engaging your core not only holds your stomach flatter but it helps support your lower back as well. Think of it as contracting your abs and pulling your belly button in towards your spine. Especially focus on keeping your abs engaged during every rep of an exercise to help strengthen and support your core.

This mindful exercise will help power your movements and ultimately target the deeper transverse abdominis (TVA). The TVA is the muscle that runs along your abdominal wall and performs like a corset to help pull in your midsection. By keeping it strong and engaged will help train your abs to lay flatter over time.

3) Spit Out The Gum

Not only does chewing gum cause you to swallow tummy-bloating air, many contain ingredients that can irritate your gut. Sugar alcohols and artificial sweeteners like sucralose, sorbitol, and xylitol are common culprits, with studies suggesting they can contribute to intestinal discomfort.

If you can’t skip the gum altogether, opt for organic versions like Simply Gum instead. They’re made with all natural sweeteners that are kinder to your digestive system.

4) Go Nuts

Nuts such as walnuts, almonds, Brazil nuts, and pistachios all contain higher levels of the amino acid Arginine – and research has found Arginine to be a powerful fat burner! A study by the Journal of Dietary Supplements found that consuming nine grams of Arginine a day can help reduce belly fat in overweight individuals.

Most nuts are also packed with magnesium, a nutrient linked to weight loss and hundreds of vital bodily functions. Magnesium keeps your heart rhythm steady, regulates blood sugar and aids in weight management by lowering fasting glucose and insulin levels (markers related to weight gain.) Magnesium can also have beneficial effects on reducing fluid retention during your period as well as having a calming effect to ease PMS symptoms.

Not a nut fan? Consider taking a daily magnesium supplement to help reap all of these amazing benefits!

5) Cut Out Processed Junk Food

I know it goes without saying, but, processed foods contain preservatives, artificial flavors, hydrogenated oils, corn syrups, and a ton of sodium. And all of these ingredients are known to lead to intestinal bloating and distress.

Refined carbohydrates, such as white flour and processed sugars also cause spikes in your blood sugar levels. This increases the level of insulin in the blood, which causes the kidney’s to retain more sodium. Increased sodium levels equals more water retention.

6) Try Probiotics

Probiotics are helpful bacteria that live in your intestines and keep your gut healthy. Studies suggest they can keep gas-producing colon bacteria in check thereby reducing bloating and discomfort. Fortunately, incorporating probiotics into your life is easier than ever. They’re available in capsules, fermented beverages like Kombucha and Kefir, and even yogurt. However, for the most potent probiotic power, choose yogurts with “live and active cultures.”

Refrigeration is required to keep probiotics alive so the most effective forms of probiotics will be found in the refrigerated section at your local health food store.

7) Reduce Salt Intake & Use Himalayan Pink Sea Salt

If you’ve ever felt bloated after a salty meal, it’s not your imagination. Excess salt causes water to move from your bloodstream into your skin, which is why a salty snack can give you a puffy look.

The American Heart Association recommends people limit their salt intake to 1,500 milligrams per day. Even if you’re not pouring on the salt, you’re likely getting more sodium than you think. Other sneaky sources such as processed foods, salad dressings, deli meats, and dairy products like cottage cheese and ice cream are usually loaded with sodium.

Avoid adding regular table salt to your food and instead, try switching to Himalayan Pink Sea Salt or Celtic Sea Salt. Both contain essential minerals and are minimally processed compared to iodized table salt. You can also boost flavor with spices and herbs, many of which have added health benefits. Try cooking with a variety of flavorful seasonings like chili powder, cayenne powder, cumin, cinnamon, ginger, basil, parsley, and rosemary.

8) Skip The Soda (Even Diet)

Steer clear of sodas, seltzers, and fizzy waters which can add extra gas and bloating to your digestive tract. Not to mention, sugary sodas are packed with empty calories that are a diet disaster. Even the no-calorie versions can expand your waistline because of the artificial sweeteners they contain. A review in QJM: An International Journal of Medicine found that both regular and diet sodas are associated with increased risk for obesity.

💡Not-so-fun fact: Did you know artificial sweeteners are added to pigs feed to get them to eat more so they’ll fatten up?! 🐖

This is because the artificial sweeteners don’t produce the responses your body expects when you eat something sweet. So, the sweet taste sends a message to your body to expect an influx of energy, which won’t arrive since there are no calories in diet drinks. This interferes with your body’s hunger signals and causes you to crave and eat additional calories to make up for the lack.🤯

9) Limit Beer & Alcohol

Studies show certain types of alcohol, and especially beer, is associated with increased belly fat. One of the main reasons is because alcohol increases your appetite and lowers inhibitions causing you to make otherwise bad food choices (i.e. Taco Bell at 2am.) Alcohol turns to sugar in your body causing insulin spikes and sugar crashes so excessive drinking can really mess up your fitness goals. Try to stay mindful of the amount you’re drinking.

A study published in the Archives of Internal Medicine found that normal-weight women who consumed a light amount of alcohol in moderation had no greater risk of becoming overweight than the non-drinkers during a 13 year study. So the good news is there’s no need to cut out the booze completely. In fact, it’s ok to enjoy a glass of wine or clear liquor every so often but avoid the sugary sodas and mixers.

10) Straighten Up & Stand Tall

Having good posture can make you look slimmer in seconds. Plus, it also helps to strengthen and support your core while giving you that longer, leaner look.

Whether you’re sitting, standing or walking, be sure you’re staying as upright as possible. Pull in your abs and keep your shoulders down and back. Practice your posture whenever you can. The more consistent you are, the better your posture will become naturally.

📝 When To Consult a Physician...

Remember, everyone’s body is an individual chemistry set and reacts differently to different things. So if you follow these tips and you’re still experiencing ongoing bloating that continues for weeks, it may indicate a health issue that needs medical attention. Speak with your doctor if you have long-term bloating with the following symptoms;

✔️Diarrhea

✔️Vomiting

✔️Extreme weight loss or weight gain

✔️Appetite changes or trouble eating

✔️Fever

✔️Severe or sharp abdominal pain

Body, Mind

Top 10 Ways To Strengthen Your Growth Mindset For Optimized Fitness Results

October 1, 2023

Wonder woman standing proud next to quote, "Wonder woman is not a fictional character, wonder woman is a mindset."

Your Mindset Is Your Key To Success

You watch the videos, read the articles, listen to the podcasts, buy the exercise clothes, and set the fitness goals. But try as you might, something keeps sabotaging your best intentions to exercise regularly. You convince yourself that you just don’t have the time because of a list of legitimate obligations and responsibilities. Or you berate yourself, “Why bother? I’ve tried to get fit before but it never works or lasts.”

But what if your problem isn’t actually time management, your disdain for sweating, or a lack of willpower?

What if the root of these obstacles is really being caused by your mindset?

What Is A Mindset?

Your mindset is a result of your patterns of thought, your opinions, beliefs, attitude, and mood. It affects the way we think about everything in life and there are two main types of mindsets…

▪︎Fixed Mindset: The personal belief that you’re born with a certain level of ability (or body type) and it cannot be changed. (i.e., Shying away from challenges because of fear of failure and/or self-sabotaging your own efforts.)

▪︎Growth Mindset: The personal belief that you’re in control of your own abilities (and body) and can learn to improve them through personal development and growth. (i.e. Finding challenges exciting and engaging because you know you’ll gain value from the experience.)

Without a growth mindset we don’t exert the required effort, so we remain perpetually stuck. But with a growth mindset, you can break through the rut and achieve your fitness goals, be more productive at work, as well as helping to develop and strengthen your relationships too.

Being fit goes beyond the physical.
You must train your mind to believe that your body can become whatever you want it to be. Yes, putting forth the effort, consistency and commitment are all necessary. But they’re not as effective without maintaining the belief in yourself that you’re capable of anything you put your beautiful mind to!

Strengthen Your Mindset With Neuroplasticity

The good news is you can change your mindset! And neuroplasticity is the game changer that makes it all possible. Like any worthwhile change, shifting your perspective on exercise takes focus and commitment.
Changing your mindset (and your body) is about consistency plus simplicity and it’s backed by science.

Neuroscience shows that our brains continue to develop and change throughout our entire lives. Neuroplasticity is what enables our brains to form new neural pathways that are created from the thoughts you’re thinking and the things you’re doing. So whether it’s positive or negative they become hard-wired into our brains as preconditioned habits of thought and/or beliefs. And fortunately, you can change them!

The first step is to realize that developing a growth mindset is one of the most important things you can do to help you achieve success in all areas of your life. And changing your perspective from a fixed mindset to a growth mindset can be easier than you think. By taking small steps in the right direction, anyone can build and strengthen a growth mindset.
Here’s how…

1. Acknowledge & Appreciate Your Strengths & Your Weaknesses

Our differences are the spices that make us all uniquely beautiful! Everyone has imperfections and weirdness and your self-imposed, so-called, “weaknesses” are usually your greatest teachers. They highlight where growth is needed and where you have potential to evolve. Embrace them, for they are the path to self-improvement and a healthier, stronger, and more empowered you. So, celebrate them both, for they are the yin and yang of your unlimited potential.

2. Overcome Your Fears & Face Your Challenges Bravely.

If you find yourself feeling afraid or nervous in the face of a challenge, stop and shift your perception of the fearful feeling to excitement and enthusiasm. Each opportunity invites you into a new experience or adventure. And as with adventures, fear is an understandable feeling, but you press forward anyway because it’s new and exciting!

Fear and anxiety are a big part of a fixed mindset. It’s the fear of feeling embarrassed or feeling like a failure is what keeps us perpetually stuck. If you can address the fears inside yourself, you’ll learn how to cope, process, and change them. If you take this same attitude with starting your fitness journey, or a new exercise routine, you’ll discover abilities you didn’t even know you possessed.

3. Fix Negative Self-Talk.

Censor yourself. Pay more attention to the words you speak and the thoughts you think and listen for the ‘fixed mindset voice’. When you hear that critical voice in your head, you’re disrespecting yourself and lowering your standards so the outcome of your decisions and their consequences will reflect that. Replace judgment with acceptance and compassion and you’ll strengthen your growth mindset.

4. Stop Seeking Approval From Others.

Needing approval from others often prevents a growth mindset. Practice self-acceptance and self-love with daily self-care activities. Learn to trust yourself because YOU are the only one in your life who will always be there for you. Try not to take yourself so seriously and don’t be afraid to make mistakes or look silly in front of others. It happens to absolutely everyone and besides, what other people are thinking is none of your business anyway! 😘

5. Be Authentically You.

Amidst the ever-changing trends in life, your authentic self will always be timeless. So remember to take the time to nurture, embrace and reconnect with the truest version of you. Because if you’re pretending to be someone else, it disrespects who you really are. It makes you seem fake and diminishes your integrity. Becoming genuinely authentic is a process that takes time and inner work. But once you do, you’ll be more driven to pursue your goals which will help strengthen your growth mindset.

6. Live With Purpose.

A purpose-driven life has more meaning and intentionality and is a cornerstone for developing a growth mindset. Define what your passion and your purpose entails. Having a plan and a clear sense of purpose provides a deep sense of fulfillment and satisfaction. It gives more significance to your daily actions and choices. Incorporating purpose into your life can start with small, intentional steps that align with your values and passions. Living with purpose leads to a more meaningful and rewarding life with greater resilience and enhanced motivation to succeed.

7. Learn From the Mistakes of Others.

By learning from the mistakes of others, it enables you to make fewer mistakes of your own. Remember that success leaves clues so it’s important to learn from someone else who successfully achieved what you desire. This helps calm the fear of trying new things which is a key aspect of building a growth mindset.

8. Shift Your Perspective of Criticism To Constructive Feedback

At times, there can be some form of value found in critical feedback. So if you can shift your perception of criticism to constructive feedback, you’ll learn to appreciate other people’s opinions because of what you can potentially learn from them. People often see things from different perspectives so it could potentially be a valuable suggestion. If you’re open to hearing these suggestions as constructive vs destructive, you’ll strengthen your growth mindset.

9. Value the Process And Not Just the End Result.

When you have a growth mindset, the end result is less of a focus. Remind yourself that it’s the journey along the way, not just the destination. So be mindful, stay present, and appreciate every step/rep of the way! Even if it’s a little bit every day – no matter how long it takes. When struggling with a something, remind yourself that it’s OK if you haven’t mastered it yet. Stick with it and over time, practice and experience will ultimately lead to improvement.

10. Have Faith in Yourself.

Faith is a state of mind which must be cultivated and practiced in order to maintain. It’s your awareness and belief in yourself that’s the real key to achieving lasting success. Therefore, Faith needs to be active and not passive. It’s your unwavering, applied faith that strengthens your personal belief system as well as your growth mindset

It’s Time To Grow Above & Beyond Your Self-Imposed Limitations

Having a growth mindset will help you gain momentum and resiliency along your fitness journey so you’re no longer allowing self-imposed limitations to block your success. You’re strengthening and remolding your mind which is incredibly empowering!

Research proves that people with a growth mindset are more likely to achieve their fitness goals successfully. Understanding this powerful mind-body connection is like unlocking an incredible secret to enhancing your desired results!

So value strengthening your growth mindset and take the time to develop it. It’s one of the most valuable things you can do for yourself!