The 5 whys

It’s all about asking yourself “Why!”

This little exercise is a powerful way to help you uncover solutions to problems – both practical AND motivational! Plus your answers might surprise you.

All you need is a notebook and pen (or an empty doc on your computer) and a few uninterrupted minutes. 

⭐First, write down what you want to achieve.  Maybe it’s to fit into an old pair of jeans, get back in shape (or just plain into shape), lose 15 pounds, cut sugar out of your diet, etc. 

Now comes the fun part….Just ask why.  Why do you want to do that? (Write it down!) Then, ask why AGAIN. Continue for a total of 5 times.

Example: I want to lose 15 pounds.

❓ Why do I want to lose 15 pounds? Because I want to fit back into my jeans.

❓ Why do I want to fit back into my jeans? Because I feel self-conscious and my clothes aren’t fitting the way they used to, and I’ll feel more confident if I’m comfortable in my clothes 

❓ Why do I want to feel more confident? Because right now, I hold myself back from being more social. If I feel more confident, I’ll be more outgoing and will go out with friends more often.

❓ Why do I want to be more social? It’s scary but I want to feel good about myself when I’m out with friends.  I want to have more FUN in my life and develop deeper relationships

❓ Why do I want to have more fun and develop deeper relationships? Because I’ve been feeling isolated and a little lonely, and I need a sense of adventure in my life! 

When you dig a little deeper- you eventually get to the REAL underlying motivation for wanting to lose that 15 pounds – which isn’t about weight loss at all. 

It’s about wanting to feel more connected to others and have more fun.  Are you IN for the challenge this week?  Let me know in a comment below... and if you’re feeling brave, let us know what your main goal is! 

How stress is killing your progress

You know, the arcade game where a mole keeps popping up in unpredictable spots and it’s your job to smack it on the head?

Well, that’s kind of like how stress works. Except you are the mole … and when stress gets out of control, every time you make a move, it keeps bopping YOU on the head.

Not only do you feel out of control, but it can also make you feel too tired or distracted to get in a solid workout.

Even worse, it can derail your workouts entirely (which sucks, because working out is a great stress reliever).

This is why it’s SO IMPORTANT to have a plan to manage stress before it manages you. I came across this list of 6 different kinds of stress a while ago and thought it was eye-opening. 

Since most of us deal with more than one kind of stress at a time, you can see how it really adds up!

1. Physical stress: bad night of sleep, being sick, hungry, or injured

2. Mental stress: rough day at work, too many decisions to make, overwhelmed

3. Emotional stress: feeling guilty, grief, anger, hate, frustration

4. Social stress: disagreements with others, feeling lonely, etc.

5. Existential stress: feeling hopeless, wondering what it all means, etc.

6. Environmental stress: loud noises, unsafe surroundings, hot or cold temperatures, stuck in traffic, etc.

Creating a lifestyle that helps you prevent and manage those stresses will help you become more resilient – and can stop stress from getting in the way of your goals.

PLUS: the same steps that help you manage stress will also move you CLOSER to your fitness goals.

Getting enough sleep

• Exercise and being active

• Eating a healthy diet

• Practicing stress management techniques that work with you (yoga, breathing exercises, etc.)

Are you over-complicating it?

What would your fitness routine look like if it were easy?

Fact: Most of us LOVE to make things complicated.

There’s even a term for it: “complexity bias.” 

Complexity bias is when you decide to make a change in almost any area of your life … and all of a sudden you start thinking about ways to make that change even BETTER or MORE EFFECTIVE.

So you start layering in new rules or extra guidelines to add “juice” to your results. Have you ever done that? I know I used to. 

Here’s an example:

The simple way: I’m going to work out 4 days a week for the next 30 days …

versus: 

The complex way: I’m going to do fasted cardio in the morning, do strength training after work, change up my diet completely, start meditating, drink more water, and only eat with my left hand. 

If we have to choose between two things – one that’s clear and simple, or one that’s more complex with more steps – we usually choose the complex option.

The problem with that is it can be REALLY hard to keep up with over time.

Don’t get me wrong. Complex choices aren’t BAD, especially if they make you feel more accomplished or if you’re training for a big event.But if they make you feel stressed, overwhelmed, or get in the way of being consistent, then it’s time to streamline and get SIMPLE.

Focus on the thing(s) that work FOR you.

Here are some ways to make your routine simple:

1. Choose the simplest results-getting actions, 

2. Make sure those actions work with your lifestyle & schedule,

3. Include activities and/or food you enjoy, and

4. Consider working with an expert to keep you focused & accountable, and 

5. That also has a streamlined program for PROVEN RESULTS.

The most important thing is that you choose actions that help you stay CONSISTENT!

Commonly asked question

❓When is the BEST time to do core exercises… at the beginning or end of your workout?

✅ It depends on the goal of your workout.

• If sculpting a strong core is your top priority, train it FIRST, when you are freshest.

• If you have another goal – like doing intense athletic drills or lifting heavy weights – do your core exercises at the END of your workout.
  That way your core muscles are ready, willing, and able to support your body through your entire workout – and are not prefatigued by other exercises.

• BONUS TIP: Treat your abs/core just like every other muscle group and give it plenty of rest between sessions – there’s no need to work those muscles every day.

Why Mindset

I want to talk a little about MINDSET today because it plays a HUGE role in our wellness/fitness.

And getting into your groove mindset-wise can actually be a FUN process.

Your WHY should be something that gets you excited about the changes you are making in your routine ... and in your life!

When you open yourself to all of the WHYs that matter to you, it can be a really interesting process.

Those WHYs can be a lot more fun to think about ... and prepare for ... than changing your habits because you think you “should.”

When you have your “WHYs” nailed, they can keep you on track on those days when you are feeling tired, stressed, or like quitting.

Because those days WILL happen.

They happen to everyone, even ME. But your mindset ... your WHY ... will power you through.

I know mine does!

Another thing that can power you through is having a PLAN to make those WHYs a reality. When you pinpoint something meaningful to work toward, you can create a plan that fits your lifestyle and that has some FUN built into it!

AND ... when you put a strong WHY together with an EFFECTIVE plan, magic happens!

The best plan will be targeted toward your specific needs, activity level, and your WHY .... a plan that gets you REAL RESULTS.

And you DESERVE to get real results.

This is exactly why we create personalized plans for our clients... so they can achieve their goals with a proven plan ... and don’t have to go through all of the trial and error on their own.