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!

Beauty, Body, Mind

10 Secrets You Need For Summer Self-Care Survival

July 1, 2023

Woman relaxing on beach enjoying summer self-care.

Summer Self-Care Survival Guide

Ah summertime… Hot and humid days, lighter evenings, BBQ’s and beach time. But amidst all of the summer gatherings and festivities, remember to take the time to recharge yourself with daily self-care activities.

Self-care simply means doing the things that help you live well – both physically and mentally. Having daily self-care rituals has been found to reduce stress and anxiety, boost your self-esteem, lower your risk of illness, and increase your energy!

So enjoy the season, elevate your mood, and prevent any summertime sadness with a little self-love, Vitamin D, and my top 10 secrets for your ultimate summer of self-care!

1. Sunscreen Self-Care

Protecting your skin from the harsh summer sun is one the most important things you can do for yourself this summer. Sunscreen helps prevent skin cancer, wrinkles, sunspots, and photo-aging caused by the damaging UV rays. Dermatologists all agree that sunscreen is one of the most effective anti-wrinkle creams available. And mineral sunscreens are the healthiest for your skin as well as the environment.

2. Go For A Swim

Get a healthy dose of vitamin sea this summer and go for a swim in salt therapy. And if you don’t live near an ocean, going for a swim in a pool or lake can feel just as refreshing. Bring a float or noodle to make your swim even more relaxing. Swimming is a proven stress reliever, mood booster, and sleep enhancer.

So cool down, unwind, have fun, and go swimming!

3. Enjoy Nature Therapy

Getting outdoors and going for a walk, hike, kayak, bike ride or anything else you enjoy outside can be very therapeutic. Appreciating the fresh air, clear skies, and the sweet smells of summer is an incredibly effective mood booster. And exercising outdoors can elevate your levels of endorphins, dopamine, and serotonin even more! Just going for a simple walk in nature is a form of active meditation that will help de-stress and clear your mind. So try nature bathing this summer to help you detox, detach, and recharge your senses!

4. Protect & Self-Care Your Hair

Healthy hair is hydrated but chlorine and salt water can dry out and damage your locks. Protect your hair from the harsh effects by applying a protective layer prior to swimming. Coconut oil is my go-to fav and one of the best options for preventing damage to your tresses. I saturate my hair with coconut oil and put it in a bun before I go swimming or Scuba diving and it works like a charm.

Alternatively, a leave-in conditioner also works well as a barrier of protection to help keep your hair silky and detangled. Try to rinse your hair with fresh water asap post-swim. Your hair is more delicate and prone to breakage when it’s wet. The longer you let the salt or chlorine stay in your hair, the more damaging the effects will be.

5. Declutter Your Space - And Mind

Ever notice how when you clean out and organize your closet, you feel so much lighter and happier afterwards? That’s because studies have found that decluttering increases feelings of self-worth, confidence, and even boosts productivity. A clean and organized home can also improve sleep, boost mood, and promote relaxation.

And summer is the perfect time to let go of the old and re-organize! Pick areas that need some deep cleaning – this could be your makeup collection, your kitchen, or even that miscellaneous drawer we all have that’s overflowing with stuff we don’t really need. Spend an afternoon clearing, organizing and refreshing your space. When you declutter your space, it helps declutter your mind as well.

6. Create A Summertime Playlist

Put together a mix of your favorite summertime songs for your auditory pleasure. Having a playlist dedicated to the season will help you have a more fun and memorable summer! I love the Reggae genre since it always seems to usher in the happy summertime vibes! A few of my favorite Reggae artists I recommend are; Bob Marley, Slightly Stoopid, Stick Figure, and The Movement.

7. Take A Tech Break

Detox from tech and try not to be glued to your phone or computer all summer. There are so many fun summer activities you will miss out on if you are mindlessly scrolling through Tick-Tocks and IG. Take a social media hiatus and get outside to soak up some Vitamin D and find fun new things to do. Read a book outside, watch a sunset or go forest bathing to detach, de-tech, and reconnect with yourself.

8. Meditate Outside

Relax, refresh and recharge by taking your meditation practice outside. Meditating outdoors is great way to get in touch with nature and your inner-self. Feel the breeze and appreciate the sweet summertime fresh air. And if sitting still isn’t your thing, going for a walk outside is a form of active meditation that also helps quiet your mind and relieve tension. Listening to the sound of waves while relaxing or meditating has been shown to help calm and soothe your senses.

9. Light Summery Candles

Create the full sensory experience by adding some warmth and heavenly summertime aromas to your space. Light some beachy candles that remind you of tranquil waters and coconut-laced beach days for ultimate aromatherapy.

10. Enjoy A Self-Care Spa Day

Relax and recalibrate with a self-love spa day – or spa night! Put on a face mask, do a mani-pedi, and/or soak in a therapeutic bubble bath. Pamper yourself with anything that helps you to clear your mind and unwind. I love to recreate the spa experience at home by lighting candles and playing relaxing spa music. Some of my favorite spa playlists are by, Dean Evenson and Dan Gibson.

And to learn more about why self-care is essential to your year-round sanity, check out my 50 Favorite Self-care Ideas post here.

Body, Mind

50 Best Self-Care Ideas For Physical And Mental Wellness

February 1, 2023

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.

What Is Self-Care?

Self-care and self-love simply means honoring your body, mind and spirit. It’s about making it a priority to take care of yourself physically, mentally, emotionally and spiritually. And it’s not feeling guilty or selfish for taking time to recharge and take care of your personal needs.

You are the creator and caretaker of your body and life. Self-care helps us maintain a healthy relationship with ourselves and others by boosting self-confidence and positive feelings. And who doesn’t need more positive vibes in their life?

When you start taking positive steps to create self-care rituals, everything in your life will benefit. You have to love yourself first if you want to live a truly fulfilling life. Loving yourself means caring for yourself by making sleep, exercise, nutrition and well-being a priority. You can’t pour from an empty cup which is why you must take care of yourself first.

The most important project you will ever work on is YOU.

Self-Care Is The Secret To Your Goal Success!

One of the most overlooked pillars of goal achievement is the need for self-care. Goal setting and success requires commitment and energy. Taking care of yourself enables you to be consistently refilling your well with energy, enthusiasm and motivation. And this positive practice creates momentum for optimal performance.

If you want to create the body and life you desire, you have to take responsibility. You must do what’s necessary to get you from where you are, to where you want to be.

No one else can do this for you.

Self-care ensures you are taking care of your physical and mental wellbeing in order to successfully stay on track to achieve your goals. So don’t just make it your goal to be fit, make it your goal to be consistent and being fit will follow.

It feels amazing to start saying yes to yourself and setting up self-care rituals. By keeping up this practice you’ll notice a multitude of benefits that will enhance all areas of your life!

The Benefits Of Self-Care

✔︎ More productivity
✔︎ More happiness
✔︎ More energy
✔︎ More respect from others
✔︎ Better relationships
✔︎ Less fear
✔︎ Less stress and anxiety
✔︎ Less resentment
✔︎ Less depressed feelings

Self-Care Vs. Selfish: Shift Your Perspective

People often misunderstand what it means to put yourself first. It doesn’t mean doing whatever you want to do all the time or ignoring the needs of others. It does mean however, at the very least, putting yourself on a level playing field as everyone else in your life. It’s about establishing healthy boundaries and understanding the balance between taking care of yourself and others. And that can sometimes involve doing things that are difficult, but will benefit your health and well-being long term.

There’s a stigma attached to putting yourself first as being selfish or self-absorbed. But the fact you have concerns about being selfish means that you’re not. Selfish people don’t even realize or take the time to question if they’re being selfish.

Shift your perspective to see self-care as selfless vs. selfish. Being skilled at taking care of yourself will improve your capacity to care of others as well. If you’re not fulfilled, you’re only able to see other people through the filter of your own needs. By keeping your cup full you’ll have an overflow to give willingly without expectations. This is why studies show that not taking care of ourselves can be unhealthy for those who depend on us as well.

Establishing Healthy Boundaries

So why is it so hard for us to do things for ourselves before we do for others?

Many of us have the preconditioned belief that a “good woman” sacrifices herself for her family, relationships and work. Women often feel responsible for everything and somehow the world won’t work if we don’t help it along. For example, taking on responsibilities that could be better handled by others is one of the ways we begin to lose our balance.

Women are likely to be the primary caretakers for children, spouses, aging parents, grandparents, etc. Consequently, this leads to falling into the pattern of serving the people we love before we serve ourselves. And the bitter irony is, if you’re always putting other people’s needs first, there’s a tendency for others to take you for granted. So make a conscious effort to at least have equal concerns for yourself as you do for your loved ones.

This means scheduling ‘me time’ for yourself and doing things that energize your body and mind. Like a car, how can you expect to keep going if you’re running on an empty tank?

Make the time to do something healthy for yourself every day.

It can be anything from getting more sleep each night to making your workout time nonnegotiable.

Exercise gives you more energy, helps to stabilize your mood, enables you to sleep better and will ultimately prolong your life.

This is why you shouldn’t feel any shame in putting a high priority on taking the time to exercise.

It’s about having the energy to be engaged and present with the people in your life. It’s about listening to your body and giving it what it needs to feel its best.

Empower yourself with simple daily rituals to be the best version of you. Customize a self-care action plan that can be coordinated into your busy babe lifestyle. Think of at least 3 self-care activities that make you happy and start adding them into your regular routine.

My Top 50 Favorite Self-care Ideas

1) Read a book or listen to an audiobook

2) Snuggle and spend QT with your pets

3) Meditate

4) Take a relaxing salt bath or hot shower

5) Journal

6) Do a home workout or Yoga video

7) Go to your favorite workout or Yoga class

8) Give yourself, or get a mani/pedi

9) Give yourself, or get a facial

10) Practice a daily skincare ritual

11) Get a massage

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 or breathwork

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

18) Make a gratitude list

19) Do some light stretching

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

21) Curl up with a blanket and watch your favorite guilty pleasure

22) Buy yourself flowers or a new plant

23) Watch something inspirational or educational on YouTube

24) Do a closet purge and donate what doesn’t fit or bring joy anymore

25) Cook dinner to music you love

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

27) Enjoy some 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 around 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, Mind

The FemmePhysiques Mission

January 1, 2023

Welcome to FemmePhysiques!

I’m Christina Kathleen and I’ve created this Blog in hopes of sharing and connecting with others who are also on a path to a happier, healthier, and more balanced, body and mind.

After decades of research and experience as a fitness professional, I’ve realized the minefield of misinformation there is about women’s fitness and wellness.

FemmePhysiques is dedicated to sharing all of the secrets I’ve learned for helping your fitness and wellness lifestyle, become more realistic, attainable, and sustainable!

Body & Mind Aligned

So much of your results depends on your mindset, beliefs, and the thoughts you think. Because it’s what you’ve been THINKING that’s creating your body and your reality. This is the secret to success in ALL areas of your life.

Since the mind-body connection is so powerful, my goal is to help you gain clarity and understanding of the mental blocks and preconditioned patterns of thought that may be holding you back from achieving your greatest potential.

Your mindset is just as vital to your fitness goals as exercising properly for your desired results.

The FemmePhysiques Technique

Throughout my life I’ve tried almost every form of fitness training imaginable! After extensively testing these methods on myself and my clients, I’ve discovered the real secret recipe for success.

When it comes to women’s strength training, there’s a technique and a balance to sculpting and toning – while maintaining a feminine physique. Training specifically for the results you want is vital to your outcome.

My life’s work has been dedicated to researching, experimenting, modifying, and designing some of the most effective exercises that will shape and sculpt feminine physiques. Over the years I’ve perfected the best of what I’ve learned into my own unique women’s workout method that can be performed anywhere and with little to no equipment. Since I’ve always been limited to training women locally, I’m excited to be able to share this method worldwide with my FemmePhysiques fitness app!

I’ve cultivated and designed a collection of seriously effective, yet low-impact exercises with modifications for all fitness levels. A method that provides ultimate body shaping without the potential damage to your knees and joints from high-impact exercises. With the surge in popularity of high-impact workouts, it’s important to be aware of the risks associated with these forms of exercise. Repetitive, high-impact movements may lead to long-term damage on your knee’s, hips, and joints. I cringe when I see some of the high-impact exercises recommended to the average de-conditioned woman. There’s too much potential for injury that far outweighs any benefit.

Why risk the long-term damage when there are so many more effective, low-impact exercises you could be doing instead? I’ve worked with so many women over the years who’ve had prior injuries and/or surgeries due to them training improperly with some of the popular, high-impact, fitness methods.

FemmePhysiques enables you to workout smarter, not harder for ultimate body shaping results. Proven exercise techniques that will sculpt, tone and enhance feminine physiques of all shapes and sizes!

The Time Is Now ⏱️

After working with countless women I’ve realized that getting started can often be a harder challenge than the actual workout itself! We often feel resistance when we’re about to start anything new that will help us reach our greater potential. Understanding this will help to empower you to overcome the self-defeating, procrastination that can prevent you from moving towards your highest good.

Although change can be uncomfortable, it’s the one thing that’s constant in life so why not harness that power to make changes for the better?

It’s better to feel uncomfortable for 30-45 minutes of exercise, than feeling uncomfortable for the rest of your life!

Fitness is a lifestyle and consistency is key no matter which fitness method you choose.

The only thing stopping you from your dream body is You! Nobody can do it for you so only you can make it happen for yourself.

I know we’re all busy babes and our time is precious so I’ll be sharing all of the tips and hacks you need to get your best results faster! I’m here to inspire and motivate you to take care of your body and mind while learning how to realistically maintain your results for a lifetime!

Feel free to contact me with ideas or suggestions about anything you would like to know more about!

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The FemmePhysiques Mission is to help inspire all women to feel more confident, happy and sexy in their own skin - regardless of their shape, size, or age!

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