Hello friend,
I am thrilled to share something that I have been tossing around in my head for a long time and finally decided to act on and put to paper. It’s my new email series called, Mastering the Mental Game: "A 30-Day Fitness Mindset Reset" program!
As someone who has spent years independently studying and practicing self-development techniques, I have decided to make it my mission to create a 30 day program that goes beyond the usual fitness routines and guides you through 30 days of mindful philosophies and practices to help you develop a “tough as nails” mindset as it pertains to reaching your fitness goals.
What's the Mental Game?
I know that fitness isn't just about physical strength; it's also largely about mastering the grey matter in your skull. This program is designed to empower you with a stronger and more resilient mindset, helping you overcome obstacles, stay motivated, and reach your fitness goals.
What to Expect:
I’ve laid out a 30 Day email series that is sent directly to your inbox every morning which will include daily challenges and lessons to strengthen your mental muscles, mindful practices to enhance focus and motivation, and thoughtful insights on the fine balance between physical and mental well-being. As Dr. Wayne Dyer says; “When you change the way you look at things; the things you look at change”
Join the Community:
This isn't just a program; it's mainly a community of like-minded individuals committed to personal growth. Share your stories, connect with others, and be part of a supportive space that elevates everyone.
Why Now?
The start of a new year is the perfect time for a mindset reset. Let's break free from limitations, crush self-doubt, and embrace the potential within us. Ready to redirect your fitness journey from the inside out?
Sign up now by clicking the image below.
Thank you so much, Happy New Year and Let's make 2024 the year we master not just our bodies but the incredible power of our minds!
Today we let Mr. Jocko Willink walk us through the importance of realizing that discipline is not given to you from any outside source. You don't get it from your parents or your environment or from your school. Discipline needs to come from within. Discipline starts with you. You have to make yourself do the right thing when it needs to be done.
I know what you're going to say.... "Who's got time to watch a 17 or 18 minute long video". That's your brain trying to defend itself, because your brain knows that once you learn to develop your discipline, you start to control your brain and not the other way around. Your brain is a defense mechanism and it's only job is survival. It doesn't want you to wake up early. It doesn't want you to work hard in the gym. It doesn't want you to eat that healthy dinner. It wants that immediate gratification from the Double bacon cheeseburger from that greasy joint on the corner. It doesn't want you to be uncomfortable or put yourself at risk. This is why you are always second guessing yourself. It's your brain trying to make sure that you stay safely covered in bubble wrap and it stays in control.
Good luck with that...
Get out of your own way for 20 minutes and step out of your safe space and watch this video uninterrupted. The value you will gain will undoubtedly set you on the right path to success.
Click play to watch now....
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At Twisted Stone Fitness, we believe that fitness is not just about physical strength but also about developing a strong, resilient, tough as nails mindset. Having a "tough as nails" mindset means possessing unwavering determination, resilience, and an unyielding spirit in the face of even the toughest challenges. As a former United States Marine, I learned the value of running towards the sound of fire and facing challenges head on from a very young age. In this blog post, we will explore the significance of developing a strong mental approach to fitness and in life for that matter, and its contribution to long-term success in achieving your health and wellness goals. As they say, "How you do anything is how you do everything" So we might as well start from the top. Your noggin.
As I am sure you are well aware of by now, when it comes to achieving your goals in any aspect of your life, a strong mindset serves as the bedrock for long-term progress. It's not just about following a strict exercise program or sticking to a specific diet; it's about embracing a sustainable lifestyle and nurturing a positive outlook. By shifting your thought process, and by developing and embracing a positive and resilient perspective, you can overcome obstacles, stay committed, and maintain your progress even during the most challenging times.
One way of shifting your thought process for lasting results is by reframing the concept of exercise from a chore, that you "HAVE TO DO", to an opportunity for personal growth and self-care. Instead of viewing workouts as a burden or something to check off your to-do list, start perceiving them as valuable moments to invest in your physical and mental well-being. Which we all agree, are extremely valuable. By embracing and appreciating the process, you are more likely to stay consistent, find joy in the journey, and achieve lasting results.
2. Embracing the Process, Celebrating Progress:
A strong fitness mindset helps you focus on the entire experience rather than just the end result. Instead of fixating on instant gratification, learn to embrace the process and enjoy the small victories along the way. Celebrating progress, no matter how small, fuels motivation and reinforces positive habits. I'm not saying to give yourself a participation trophy every time you hit a lift, but by making sure that you are appreciating and at the very least recognizing your incremental improvements, you'll stay motivated and committed to reaching your long term goals. Ring a bell, but skip the trophy. You won't get there overnight like I did, so you'll just have to sit back and enjoy the slow ride.
This is a doozy because we all have self-limiting beliefs that hold us back from reaching our full potential. Self limiting beliefs are programmed in our wiring, through past experiences, society and of course now social media, fear of failure and even to a much greater degree, our upbringing. Thoughts like "I'm not strong enough" or "I can't do it" or "I'm too old to start now", can really throw a stick in your spokes and bring any chance at progress to a screeching halt.
Developing a strong mental approach to any and all aspects of your life, involves challenging these beliefs and replacing them with empowering thoughts.
Repeat after me,
"I am capable of achieving my goals and surpassing my own expectations."
"My body is strong and capable, and I am grateful for all that it can do."
"I am not defined by my past limitations; I have the power to rewrite my story and create a stronger, healthier future."
"Stop being a baby and get to work"... (Just kidding)
But you get the picture....
Recognize that you are capable of achieving greatness and shift your perspective to focus on your strengths and possibilities and work on identifying and refining your weaknesses.
Anytime you set goals for yourself and take on a new challenge, setbacks are inevitable. Whether you hit a plateau, succumb to an injury, or simply missed workout because your nails weren't dry, setbacks can be discouraging and derailing. Every setback is an opportunity for growth and learning right?
It may not feel that way at first, but making mistakes and falling backwards is only o.k. if you learn from the experience. Learn from setbacks, adapt your approach, make your adjustments and use them as stepping stones towards greater success. Remember, "It's not about how many times you get hit; it's about how many times you get hit and get back up". I think that was a quote from the world renowned art critic Sylvester Stallone. I can see his his lips curling up as he said it. "Yo! Adrian!". But I digress.
Moving on...
This has to be my favorite one. This right here is why I enjoy the sport of Crossfit and mountain biking so much. As I have certainly mentioned in previous posts, surrounding yourself with like-minded people who support and uplift you as well as hold you accountable and give you crap and keep you on track, is crucial for maintaining a positive outlook. Become a part of a community of great and fun people who share similar goals as you and add value to each others lives. This has to be a two way street. This is an investment in your lifestyle and should be treated as such. Make the effort, join a group, make some friends, engage in positive discussions, share experiences, bake a cake, grow a beard, and provide encouragement, constructive criticism where needed and hold each other accountable. Having this kind if support system allows you stay motivated, keeps you on track and accountable, and reminds you that you're never alone in this experience we call life.
A supportive environment plays a crucial role in personal growth and can enhance your personal development by helping to keep you motivated, and increase your chances of long-term success.
Now it's time to take care of ME. Nothing is as important as making sure that you are taking care of Numero Uno. That's Spanish for Numero Uno.
Incorporating mindfulness and self-care practices into your daily routine is essential for maintaining a strong and positive mindset. Take time to prioritize self-care activities such as meditation, walks in the woods with your dog, deep breathing practices, yoga, stretching, or engaging in any and all activities that bring you joy. These practices help reduce stress, improve mental clarity, and enhance your overall well-being and ability to just deal with the crazy world that surrounds us on a day to day basis. We are not naive enough to believe that being positive means that you don't recognize the amount of crazy that is happening all around us. Adopting a daily mindfulness and self care practice allows you to stay positive in spite of all the crazy.
Here are a few examples of what you can do to start adopting a daily mindfulness and self care practice:
Carving out time for self-care activities that bring you joy and relaxation by surrounding yourself with positive influences, whether it's through uplifting books, podcasts, educational programs or reading all of our posts and content.
Setting boundaries and saying no to activities or commitments that drain your energy or negatively impact your well-being.
Through regular exercise, nutritious meals, and adequate rest, as these factors greatly influence your mental state.
Engaging in hobbies or activities that bring you a sense of fulfillment and allow you to express your creativity like writing, painting, gardening, or journaling.
Remember, a healthy mind is the foundation of a healthy body. By adopting a daily mindfulness and self-care practice, you not only cultivate a positive mindset but you also lay the groundwork for optimal physical well-being. WOOSAH....
Cultivating a strong fitness mindset is a lifelong journey that goes hand in hand with your physical training program. By shifting your thought process, celebrating progress, overcoming self-limiting beliefs, building resilience, creating a supportive environment, and practicing mindfulness, you pave the way for long-term success in your fitness pursuits. Remember, it's not just about the physical transformation; it's about having a paradigm shift regarding your approach to health and well-being. Again, it's not going to happen overnight for you like it did for me, so you will just need to settle in and ride it out.
At Twisted Stone Fitness, we're here to guide you on your journey towards a strong and positive mindset. Remember that you are never alone, even though you might feel that way sometimes.
Stay disciplined, stay motivated, stay focused, and embrace the strength of your mind and enjoy your fitness journey! Until next time.
Get Strong, Be Strong, Stay Strong!!
We're excited to unveil our latest t-shirt design that carries a powerful message of unity and support: "Together We Stand." 🇺🇸✨
This design represents more than just a piece of clothing; it symbolizes our unwavering commitment to raising awareness for the mental health of our beloved veterans and loved ones💪🏽🎗️
As we all know, many our brave veterans have faced incredible challenges and sacrifices while serving our country. Their strength and resilience are truly awe-inspiring. However, it's crucial to remember that mental health struggles can affect anyone, regardless of their background or experiences. 🌟
With "Together We Stand," we aim to create a supportive community that stands tall with our veterans and their mental well-being. By wearing this shirt, you become a beacon of hope and a reminder that no one fights alone. 🤝❤️
Not only will you be making a powerful statement, but you'll also be contributing to a worthy cause. A portion of the proceeds from each "Together We Stand" t-shirt sold will go directly to organizations dedicated to providing mental health support to our brave veterans. 💚🎗️
We invite you to join us in spreading the word and raising awareness about the importance of mental health for our veterans as well as all of our loved ones suffering and struggling alone. Share this post, tag your friends, and let's make a difference together! 🙌🏽🗣️
To purchase your very own "Together We Stand" t-shirt and show your support, simply click the link in our bio. Wear it with pride, knowing that you're part of a movement that uplifts and empowers those who have served our nation. 🌟🇺🇸
Remember, together we can make a lasting impact and break down the stigma surrounding mental health. Let's stand united and support our veterans every step of the way. 🤗💛
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Discipline and motivation are two very important aspects of achieving success in life, but they are equally as important when it come to achieving results when it comes to your fitness. While these terms are often mixed up, they are distinctly different and play different roles in helping you get the results you're after.
Today, I will try to walk you through the unique differences between discipline and motivation and how they work in unison and independently of each other.
Riveting, I know...
Discipline is what they drill into your brain, 24/7, on Parris Island.
Semper Fi... It's what will keep you alive when the inevitable poop hits the fan. It requires extreme commitment and is the foundation of the Marine Corps ethos. Discipline is the ability to stay committed to keeping your eyes on the prize and maintaining a laser focused routine, even when you don't feel like it, or your tired or WAHHHH!! It's about setting a plan and sticking to it, regardless of what's going on out there.
Discipline doesn't care about your feelings.
Discipline is what drives you to hit the gym, or hit the trail, even when you're tired or too busy, or choosing to eat something boring and healthy instead of indulging in some delicious junk food that will make you feel really good at the moment, but is likely going to kill you. Just sayin... Discipline is the foundation of success because it creates a consistent pattern of behavior that leads to progress and positive results over time.
On the other hand, if discipline is a long burning fuse, then motivation is the match and the driving force that inspires immediate action. Motivation is the hot sauce in your success taco. It's the feeling of excitement and anticipation that comes from seeing progress and positive results or achieving a personal record, or eating a taco. Motivation can be inspired by many outside forces, such as competition, recognition, or just wanting to look good for your better half, so they'll finally take notice. Motivation can also be inspired by internal factors, such as personal satisfaction or a personal challenge or just excited for that taco afterwards.
I should probably just go get myself a taco... I'll be right back....
O.K, so, anyway, while both discipline and motivation are very important for success in life, let alone, strength and fitness, they play very different roles. Motivation can be powerful, but it is also very temporary. It's like a sugar rush. It's common to experience high levels of motivation when starting a new fitness routine, but it often fades over time. The sugar buzz wears off.
Discipline, on the other hand, is more reliable and consistent. It's what keeps you going when the initial excitement wears off. It's that "I'm dragging my ass out of bed come hell or high water". It's when you tell your brain what to do, not the other way around.
Discipline is also more sustainable over the long haul. While motivation can be influenced by "environmental and opportunistic influences", discipline is an internal quality that needs to be developed and strengthened. Use it or lose it. Discipline is what helps you develop habits and routines that become second nature. When you are disciplined, you don't have to rely on motivation to keep you going because your behavior is ingrained in your daily routine. You get up day after day because you know you should. It's in your core baby....That's discipline.
Motivation can help you set goals and get started, but it's discipline that keeps you going. Without discipline, it's easy to give in to distractions or excuses and fall off track. Discipline is what helps you take action and make progress even when you don't feel like it. Discipline is the raw fuel and motivation is the match.
That's where the beauty of the positive feedback loop comes in. When you have discipline, you create regular routines that lead to progress and results. This progress, in turn, inspires motivation and a desire to keep going. The more progress you make, the more motivated you become, which fuels your discipline to stay on track. "It's like a circle". It's important to understand that discipline and motivation can and do work together, or can and do work independent of each other, to achieve success.
So anyway, now that I have mansplained the pants out of it, I'll wrap this up by saying that discipline and motivation are both important if you expect to achieve any success in life as well as in any strength and/or fitness program, but they play very different roles. Discipline is the foundation of your success. It's what creates the consistent habits and routines that lead to progress and results over time. Discipline works a lot like a muscle, you have to continually work on it to keep it strong. Motivation, on the other hand, is what sparks action, and brings the excitement to the game. Basically, discipline is pretty boring without motivation.
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I am certainly no fitness expert, but I have been around the block a few times and have tried to stay pretty active and fit for most of my life. From childhood to high school athletics, to highly skilled and intense military training to my current activities as an adult, which include, but are not limited to, competitive crossfit and long distance mountain bike racing, I've tried to maintain a pretty consistent fitness regimen. Throughout my fitness journey, I have heard many people often talk about wanting to lose weight, burn fat or look better on the beach or in their “skinny jeans”, but not enough emphasis is placed on building strength and getting stronger.
Building strength is not only important for physical health, but also for your mental well-being as it can boost self-confidence and mental resilience. It's about developing a growth mindset that embraces challenges, learning from failures, and staying motivated even when things get tough. This is why my mantra for strength training is "Get strong, Be strong, Stay strong."
"Getting strong" is the first step in building strength. It's about challenging your body to adapt and become stronger over time. Getting strong is not only about building muscular or physical strength but also about improving your balance, coordination, and boosting metabolism. It can also greatly improve your mental health by reducing stress, anxiety, and depression. Trust me, without it, some would suggest, that I'm a raging lunatic.
Getting strong by focusing on progressive overload, gradually increasing the weight, reps, or amount of exercise or distance moved over time, not only challenges your body to adapt and to become stronger, but it also improves overall physical fitness and enhances mental health, leaving you feeling accomplished and confident. Getting strong should not scare you as it can and will improve your overall health and well-being. In fact, strength training can be an extremely enjoyable and rewarding activity that increases energy levels and reduces the risk of chronic diseases.
"Being strong" means not only having physical strength but also mental strength. Building physical strength can help build mental resilience and confidence as mentioned above. It's empowering to know that you are capable of lifting heavier weights, doing more reps, or completing a challenging workout, ride or run. This can translate into other areas of life, such as work, relationships, and personal goals.
I know we talk about this all of the time, but in order to be strong mentally, it is essential to develop and master a growth mindset. A growth mindset involves believing in your ability to learn and grow, and applying this attitude to fitness can be incredibly empowering. It means embracing challenges and failures as opportunities for growth, staying motivated through setbacks, and celebrating progress along the way. Strength training is a perfect way to develop and master a growth mindset by providing opportunities to set and achieve goals, overcome obstacles, and see progress over time.
"Staying strong" is about maintaining your strength and health over the long term. Staying strong not only helps maintain physical health but also provides mental clarity and improves cognitive function. A regular strength training routine can enhance focus, reduce stress levels, and boost self-confidence. To stay strong, it's crucial to incorporate strength training into your regular exercise routine. This can include resistance training with weights, bodyweight exercises, or functional movements that mimic everyday activities. It is also extremely important to prioritize recovery through adequate rest, hydration, and stretching. By adopting a proactive approach to maintaining strength, a growth mindset and health, you can enjoy a fulfilling and active life well into your golden years.
To recap, building strength is crucial for physical and mental well-being, and goes beyond aesthetics. The "get strong, be strong, stay strong" mantra for strength training emphasizes the importance of gradually increasing your physical capacity, building mental resilience, and maintaining strength and health over the long haul. By prioritizing strength training and embracing a growth mindset, you can achieve your goals, improve overall health and maintain wellness, and enjoy a fulfilling and active life.
So repeat after me: "Get Strong....Be Strong....Stay Strong".
When it comes to achieving fitness goals, going solo may seem like the most convenient and cost-effective option. However, relying solely on your own knowledge and motivation can be a challenging and overwhelming experience. Without proper guidance and support, you may find yourself facing setbacks, plateauing, or even experiencing injuries that can sidetrack you for months at a time. Take my word for it, that sucks. Having a mentor or coach can provide you with the expertise, motivation, and accountability you need to stay on track and achieve your fitness goals safely and effectively. With the right guidance, you can develop the confidence and skills needed to reach new heights in your fitness journey.
Remember, seeking help is not a sign of weakness but a smart investment in your long-term health and well-being. First and foremost, having a mentor or coach can provide you with the knowledge and expertise you need to reach your fitness goals quickly and efficiently. A great coach can offer guidance on proper form, training methods, nutrition, and much, much more. Having the right coach can help you avoid mistakes and make progress more quickly and safely. When you have someone who's invested in your success, you're more likely to stick to your plan and push through the tough times. They can also help you set realistic goals and keep you on track in achieving them.
Perhaps most importantly, a mentor or coach can help you develop the right mindset for success. We all know how important the right mindset can be in achieving goals. The right coach can help you identify limiting beliefs and replace them with positive, empowering ones and help you break down the barriers that have been holding you back. The right coach can also help you cultivate self-discipline, perseverance, and a growth mindset. These are all critical traits that will serve you not just in your fitness journey, but in all areas of your life.
There are many different types of mentors and coaches to choose from, depending on your needs and preferences. Some people prefer one-on-one coaching, while others may benefit more from group coaching or online programs. Some coaches specialize in specific areas, such as weightlifting, running, or nutrition. It's important to find someone who's a good fit for you and who can provide the support and guidance you need.
Of course, hiring a coach or mentor does come with a cost. However, many people find that the investment is well worth it. When you consider the benefits of having someone to guide you, motivate you, and hold you accountable, it's clear that the value of a coach goes way beyond just the cost.
If you're not sure where to start in finding a coach or mentor, there are many resources available. You can search for local trainers or coaches in your area, or look for online coaching programs. You can also ask for referrals from friends or acquaintances who have had success with a coach or mentor.
When seeking a fitness coach or mentor, there are several important factors to consider. First, you'll want to find someone who has the knowledge and expertise to help you achieve your specific goals. Look for coaches who have experience working with clients who have similar goals or challenges as you. Additionally, it's important to find someone who you feel comfortable working with and who you trust to provide honest and constructive feedback. Good communication skills and a positive attitude are also important qualities to look for in a coach. Finally, consider the coach's availability, location, and pricing to ensure that they are a feasible option for your schedule and budget.
In addition to seeking out a coach or mentor to help you reach your fitness goals, it's important to find someone who shares your values and understands your unique needs. Look for someone who has experience working with people in your age range, fitness level, and with similar goals. Don't be afraid to ask for references or credentials from people you trust, to ensure they are qualified and experienced. Remember, investing in a coach or mentor is an investment in yourself, and the benefits of having someone to guide you, motivate you, and hold you accountable can have a positive impact on all aspects of your life. So, take the time to find the right coach or mentor for you, and watch your fitness journey soar to new heights!
As a fitness enthusiast, activist and participant, I often hear people using the excuse that they are "just too weak" when it comes to sticking to a workout routine or setting fitness goals, let alone achieving their fitness goals. But let me tell you, weakness is not a virtue. Weakness is a limiting mindset that prevents people from unlocking their full potential and reaching their fitness goals. It is critical to adopt a growth mindset and face and embrace challenges as opportunities for growth and progress, rather than excuses for defeat and surrender.
First of all, let's define weakness. According to conventional wisdom, weakness is defined as the state of being vulnerable to being overcome by physical or mental fatigue, illness, or other stressors. However, this definition only touches on the surface of what weakness truly represents when it comes to personal growth and self development. Weakness is a mindset that undermines your confidence, determination, and resilience, preventing you from ever reaching your full potential and achieving your goals.
Weakness is oftentimes associated with a lack of physical strength or endurance, but as it relates to fitness, weakness is not just about the physical body, it's also about the mind and how you think. It's the limiting belief that you can't do something, or that you’re not even capable of trying it. Talk about dragging an anchor. Which, by the way, would probably be a great workout. But I digress.
The truth is, we are all capable of achieving our fitness goals. It may take some more effort and dedication for some, but it is possible for everyone. The key is to stop using weakness as an excuse and start recognizing that it is a mindset. It's a mindset that we can change. The journey will vary for everyone, but the story you tell yourself about how and when you are going to get there is completely up to you.
One way to slowly and effectively start to change this mindset is to focus on progress, not perfection. No one is perfect and like I’ve said before, we all have our own unique fitness journey. It's important to create baby step milestones and to celebrate the small wins and progress along the way. Instead of feeling discouraged because you're not where you want to be, focus on how far you've come. Reward yourself when you hit one of your smaller milestones and celebrate the wins. At our gym we have a large bell we get to ring when we hit certain milestones or personal bests. Ding!Ding!
It’s a simple but very effective tool that anchors that victory into your brain where it can do you the most amount of good. Ringing that bell becomes a driver for success. “More cowbell”!
Another way to change this self-defeating mindset of weakness is to surround yourself with positive and encouraging people. A very popular saying in the personal development space is, “You become the people you surround yourself with the most”. If there is even a slight chance that this is true, then I suggest that you surround yourself with people who support and encourage you on your fitness journey and have very similar interests and goals as you do, to keep you on track. Find a workout or riding buddy, join a group ride, or join a fitness class, like Crossfit, or yoga to stay accountable and motivated.
Having a supportive, judgment free community will keep you focused on your goals and will help you reinforce your belief system. This is what has kept me growing stronger on my fitness journey for so long. I surround myself with like minded, positive folks that enjoy the grind, just as much, if not more than I do. We are committed to encouraging each other to get better and to staying on track. The bonus side effect is that you also have people to celebrate with when you hit your goals. I mean who doesn’t like a party?
I emphatically believe that fitness is a lifestyle choice that encompasses and builds both your physical and your mental strength. It's not just about being able to lift heavy weights, or run really fast, it’s also about building the resilience, self-confidence, and the positive mindset that you'll need to stretch and reach for those goals of yours. By setting and achieving small fitness goals, you'll be building your mental strength as well as your self-confidence. This will help you to overcome the belief, or the “story” that you’ve told yourself over and over again, about how you’re too weak, and instead, you'll start to believe in yourself and your abilities and put an end to this utterly ridiculous notion of weakness.
I’ve said this before many times, but fitness is a lifelong journey that requires determination, perseverance, commitment, consistency, and dedication. So it is also very important to understand and accept the fact that setbacks and obstacles are a natural part of this lifelong process. The key is to not let the setbacks or forks in the road defeat you, but to use them as opportunities for growth and learning. You don’t just junk a car because of a flat tire and so you shouldn’t junk your goals because you had a setback. Big or small. It may take some time to fix that flat, but the goal here is to get that car back on the road as soon as you can.
As far as I’m concerned, weakness has no place in fitness. Instead, it's crucial to approach your fitness journey with a growth mindset, continuously striving for progress and surrounding yourself with positivity and cultivating a supportive community. Building mental strength will be key in this process, as it will help you overcome challenges and believe in yourself and your abilities. Remember, fitness is a journey and not a destination. By focusing on progress, positivity, and mental strength, you'll be well on your way to achieving your fitness goals and becoming the best version of yourself.
So "Think and Grow Fit"
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Staying motivated and fit in your 40's and beyond can be a challenge, but it's not impossible. As we age, our bodies go through changes that can make it harder to stay active and motivated. However, by understanding the challenges that come with maintaining your fitness as you age and taking the right steps, you can maintain motivation, mobility and physical fitness, as well as increase your strengths and abilities into your 40's and beyond. Trust me. I've seen it done and I am personally experiencing this journey as well.
One of the biggest challenges of staying motivated and fit in your 40s and beyond is dealing with the changes that come with aging. As we age, our bodies go through changes that can make it harder to stay active and motivated. This can include a decrease in muscle mass, a slower metabolism, a decline in overall energy levels, and possible joint pain or stiffness, my nemesis. It's important to understand that these changes are normal, and you may need to adjust your fitness routine accordingly by possibly incorporating more low impact exercises, stretching and focusing on maintaining flexibility in order to build up your strength again.
Another challenge of staying motivated and fit in your 40s and beyond is dealing with the demands of daily life. As we get older, we often have more responsibilities, such as work, family, errands, household chores and of course precious over active social lives. It can be hard to make time for exercise when we have so many other demands on our time and"excuses". However, it's important to make time for fitness, even if it's just a few days a week. By making fitness a priority, you'll be more likely to stay motivated and on track with your fitness goals.
To stay motivated and fit in your 40s and beyond, it's important to find a workout that you enjoy. Many people think that fitness has to be boring, but that's not true. There are so many different types of workouts out there, like yoga, cycling, walking, running, weightlifting, swimming, and crossfit, just to name a few. Finding a workout that you enjoy will make it more enjoyable and you'll be more likely to stick with it. It's also important to listen to your body and to adjust your workout routine accordingly, so having several different fitness disciplines that you enjoy is a great idea.
Another way to stay motivated and fit in your 40s and beyond is by setting realistic goals. As we age, our bodies go through changes that can make it potentially harder to achieve the same level of fitness as we did in our younger years. It's important to set realistic goals that take into account our age and any physical limitations we may have. This can be as simple as setting a goal to walk for 30 minutes a day or to do a strength training routine twice a week. By setting realistic goals, we'll be more likely to achieve them, which will help keep us motivated. As you start to develop your daily routines and increase your strengths and abilities, you will be able to set higher goals and expectations for yourself and your body based on real physical data, like how you feel and how much you are able to push your body, while not injuring yourself. Injuries will definitely put a dent in your routines and for many at these "more mature" ages, can sideline them so far that they never return to fitness. No bueno. It's important to remember that there are still activities that you can participate in, even while injured, obviously to avoid further injuring yourself. Be smart, but don't let injuries become yet another excuse to sideline you from your fitness goals. Planes can still fly with a busted engine.
Finally, it's important to be consistent. Consistency is key when it comes to staying motivated and fit in your 40s and beyond. It's easy to start a workout routine and then give up after a few days. However, by being consistent and sticking to your routine, you'll be more likely to achieve your fitness goals. Consistency helps to build momentum, making it easier to stay motivated and on track. Even if you miss a day or two, even a week, don't let it discourage you and don't give up, just get back on track as soon as you can. Remember, small consistent efforts lead to big results over time.
In conclusion, staying motivated and fit in your 40s and beyond can be a challenge, but it's definitely not impossible. By understanding the changes that happen to your body with aging, making time for fitness, finding a workout that you enjoy, setting realistic goals, and being consistent, you'll be able to stay motivated and fit in your 40s and beyond. Remember that it's never too late to start taking care of your health, and that by taking small steps, you can make a big difference in your overall well-being. Every person is different, so please do not measure your performance, abilities, skills or progress by what other people are doing around you, or pretending to be doing on social media. Keep your eyes on the prize and STAY IN YOUR LANE!!
Get Strong, Be Strong, Stay Strong!!
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A positive mindset can lead to better decision making, improved relationships, and increased resilience in the face of challenges.
Fitness and mindset are closely connected.
Your mindset plays a crucial role in determining your success in achieving your fitness goals. If you don't have the right mindset, it can be easy to give up on your fitness journey or to never even start it in the first place. However, by developing a positive fitness mindset, you can overcome these obstacles and achieve your goals.
One of the most important things to understand is that fitness is not a destination, it's a journey. It's not something that you can achieve overnight and then maintain without any effort. Fitness is a lifelong process that requires consistency and dedication. By understanding that fitness is a journey, you can shift your focus from the end result to the process itself. Instead of focusing on how you want to look, focus on how you want to feel. This will make your fitness journey more enjoyable and sustainable.
Another important aspect of a positive fitness mindset is setting realistic goals. Many people set unrealistic goals for themselves that are not achievable in the short-term. This can lead to disappointment and demotivation. Instead, set specific and realistic goals that are achievable in the short-term. This will help you stay motivated and on track.
It's also important to track your progress. Keeping a record of your progress, whether it's in a journal or on a fitness app, can help you see how far you've come. Seeing the progress you've made can be a powerful motivator to keep going. It's also important to be patient with yourself. Fitness progress takes time and it's important to remember that slow progress is still progress.
Another key aspect of a positive fitness mindset is to find a workout that you enjoy. Many people think that fitness has to be boring, but that's not true. There are so many different types of workouts out there, from yoga to cycling to weightlifting. Finding a workout that you enjoy will make it more enjoyable and you'll be more likely to stick with it.
In addition to finding a workout that you enjoy, it's also important to find a workout buddy. Having a workout partner can help keep you accountable and motivated. You can motivate and push each other to achieve your fitness goals.
Finally, it's important to reward yourself. Set up a reward system for yourself when you reach certain milestones. It could be something small like a some new workout clothes from our fun online store, or something bigger like a new piece of workout equipment. This will help you stay motivated and remind you of the progress you've made.
In conclusion, having a positive fitness mindset is essential for achieving your fitness goals. By understanding that fitness is a journey, setting realistic goals, tracking your progress, finding a workout that you enjoy, having a workout buddy, and rewarding yourself, you can develop a positive mindset that will help you achieve your fitness goals. Remember that fitness is not just about how you look but how you feel. Start today and make fitness a priority in your life.
]]>Just a couple of good friends talking about what's important to stay on track as we navigate through the waters of uncertainty.
Listen in as Shelby discusses what she is focusing on for herself and her clients as we get through this unprecedented blip in our history.
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NS Nutrition Interview with Shelby Jones
Just a couple of good friends talking about what's important to stay on track as we navigate through the waters of uncertainty.
Listen in as Shelby discusses what she is focusing on for herself and her clients as we get through this unprecedented blip in our history.
Routines...Habits and Mindset.. All on today's inaugural Twisted Stone Fitness Video Podcast..
Please Like, Subscribe and Share to be notified of when we release more podcasts.
To learn more or contact Shelby or Ty, click on the links below.
PnL1, B.S. Ex. Science, CFL1
NS Nutrition: https://www.nsnutritioncoaching.com/
Instagram: https://www.instagram.com/ns_nutritio...
@shelbyjones_ns,
Facebook: https://www.facebook.com/NS-Nutrition...
]]>When it comes to fitness success, there seems to be varying opinions about what the most important factor is to reach your fitness goals as an athlete. Some would argue that it's the equipment you are using, others would say that it's the amount of physical work and effort that is put into your workouts and then of course there are those in the nutrition camp, who say "What you put in is what you get out".
It's pretty obvious, if you don't put in the work, you will never see results. If you eat like crap, well then you will feel like crap and then you definitely won't put in the work. And of course having the right tools and equipment for the job is very important as well. You wouldn't ride your road bike through a downhill section at your favorite mountain bike park would you? Hopefully not.
Of course all of these factors are unquestionably extremely important to reaching any goal as an athlete and I am sure I could go on and on about these and many other important factors required for any athlete to attain their fitness goals. I agree that they are all very important for many reasons, but here at Twisted Stone Fitness, we maintain that there is one factor that rises above all of the rest when it comes to becoming the best version of yourself.
Whether your goals are related to health and fitness, finances, your personal relationships or your professional success, we recognize that the most important factor in reaching your goals in any and every aspect of life, is becoming the master of the battle that happens every minute of every day within the 4-6 inches between your ears.
Controlling your thoughts and mastering your mindset is the fastest and most effective path to success, regardless of where you want to be in life. Today we talk about it as it relates to you, your health and fitness and your ability to achieve any goal as an athlete that you set your mind to.
One of my favorite quotes comes from an ancient Chinese proverb that says:
"The best time to plant a tree was 20 years ago. The next best time is right now".
You may be asking yourself what the hell this has to do with fitness or mindset, but I think it has everything to do with fitness and mindset. Too many people think that it's already too late for them to start working on building a positive mindset. They have spent most of their lives focusing on the bad and ignoring the good... Focusing on what they don't have and feeling angry, instead of focusing on what they do have and feeling grateful...Focusing on the problem, instead of working on a solution.... or focusing on what to avoid instead of focusing on what to reach for..
Yes, maybe if you started 20 years ago and planted the tree back then, there is no doubt that you would have a much larger tree today. The good news though is that if you just start with a seed today, you will still have a tree. Maybe not tomorrow or the next day, but sure enough, you will have a tree. To the contrary, if you continue to move forward by default, and just letting your mind do it's own thinking, then you will just end up with a garden full of weeds.
Our brains, by default, have evolved as a defense mechanism to keep us safe and away from harm. The most primal instinct of the human brain is the "Fight or flight" mechanism. It is the function of the brain that has developed to keep us alive in any life threatening situation. However, since not many of us have to worry about getting taken down by a saber tooth tiger as we leave our caves anymore, our brains have gotten lazy. Complacent if you will. Our brains have slowly evolved into accepting what we see in our reality as the truth. What your brain accepts to be "the truth" or "reality" has now become your "Comfort Zone". So now the primary function of your default brain, is to keep you within your comfort zone so you don't get hurt or harmed in any way. Any variation of that "truth" or "reality" immediately gets picked up by your brain and it begins to push back to try to reign you in and shove you back into your little safe zone box of comfort.
This is why anytime you try to do something that makes you feel uncomfortable or something that you have never done before, you get cold feet. It's your brain's way of saying, "Get back in your box you idiot, before that saber tooth tiger eats you alive". Things like going for a PR lift, or trying to do that 10k run you've never done, or riding that century on your mountain bike, are usually all met with resistance by your brain, because it has set limits for you, unbeknownst to you, based on preconceived beliefs and ideals that you were either raised with or grew into by default. Think about all of the things that you have done in your life, that you thought you would never be able to do. First you thought about it...Then you talked yourself out of it...Then, if it was important enough to you, you said "F this.. I'm going to do it anyway"... Right then and there is when YOU took over your mindset and you stepped outside of your comfort zone to accomplish a goal. That is no easy task, and many people never do that, so you should congratulate and reward yourself for making that happen.
Roger Bannister was a track and field athlete back in the 50's. He was also the first person to have ever broken the four minute mile barrier in recorded history. Prior to Roger breaking the four minute mile, it was a belief, in the medical and in the athletic communities, that breaking a four minute mile was impossible. Not only was it impossible, but it was also strongly suggested that a human being was incapable of running that fast and that it could potentially have some very extreme medical repercussions, including death. Talk about limiting beliefs eh?
Roger broke the four minute mile by 6/10th of a second. The holy grail of athletic achievement had been broken and no one died. Imagine that? That very year, 3 other athletes broke the four minute mile paradigm and thousands of others have since joined him in the "impossible". Currently Hicham El Guerrouj, from Morocco, is the men's record holder with his time of 3:43.13. He did not die either.
So what happened? Did miles get shorter? Did people get faster? Or was there a shift in a mindset that was based on limiting beliefs and preconceived notions? I would argue the latter.
My point is simple. Our limits are set by default and by a belief system that we probably weren't even aware of and it is up to us to take that control back and power through it. Taking that control back is simple. Please note that I said "Simple"... Not easy... Going from "I can't" to "I can", is simple but clearly, not easy. Getting up at 5 am to go the gym, is simple... But not easy... Knowing and choosing to eat a piece of fruit instead of a doughnut is simple, but not always easy.
Understanding how to take control of our mindsets in order to reach our goals, whether they are fitness goals, professional goals or personal goals, takes effort and time... But like I mentioned earlier, all you need is a seed and I am hopeful that this is your seed.
Mastering your mindset, in my opinion, is the most important skill you will ever need to learn. It puts all the control back in your hands. Of course you can never control what life throws your way. Sometimes life does deal you a crappy hand. However, how you respond to that crappy hand is totally and 100% up to you.
You can cry and ask yourself, "Why me?", or you can start working on a solution to, not only solve the problem, but with the right mindset, excel and turn it around to your advantage. Once you start consciously noticing your thought patterns, you can start taking control and responsibility. That's where the magic happens.
Here are a few habits and hacks that you can start working on today that will help plant the seed for you.
1. Clarity first. Do the internal work, know who you are and what you want. Set clear goals and keep the mental focus on successful outcomes.
So many people know what they don't want in their lives but have a hard time defining exactly what is they do want. Be clear about who you are and what you want, and then create a picture in your mind of what your life will look once you accomplish that goal. Try and keep your "comfort zone" thoughts out of it. Don't focus on "how" you're going to get there.. Just focus on being there. Burn that picture into your brain. The "How", will work itself out. Once you burn that thought and picture into your brain, you will start to notice that the "how" will start to take shape and start making itself more obvious to you. Many times it will not be what you thought it was going to be. Trust your instincts and not the naysayers. They will likely talk you out of it.
2. Dress for the role you want, not the role you are in...
This one is a hard one for people to come to grips with. Who you are now is NOT, who will always be, so you have to become the person who already has what you want. Act as if you already have what it is you want.. I'm not talking about "Fake it till you make it"... That is just lying to yourself. Instead what I mean is that you have to visualize what the person who has it would be doing. For example, let's say you want six pack abs... Who doesn't right? Well you're obviously not going to get them by being or doing what you are currently doing. So, what would a person with six pack abs be doing? For one thing, they probably would't be eating that large pizza you are about to gobble down. They would likely have a nutrition plan and a strict ab workout schedule. Do you? In other words, in order to have something you've never had, you have to do things you've never done. Find people who have what you want and do what they do. Again.. simple... but not easy.
3. Your opinion of me is none of my business
This one is probably my favorite, so I will keep it short and sweet. Stop worrying so much about what other people think of you. Most people will likely shoot down your best ideas because they don't want you to get hurt, so they will tell you things like, "that will never work" or "why would you even try that?". To be great at something you will probably need to make a few friend changes anyway, so don't let their opinions get in the way of greatness.
4. Surround yourself with positive people
There is enough negativity in the media, that you don’t need an extra helping from negative friends and family. Depending how close you are to those types of people, you have a choice of cutting them from your circle, or finding ways to influence their thinking and help them change. Like they say, "You can't change the people around you... but you can change the people around you".
Surrounding yourself with positive people is a way of absorbing positive energy into your body. You will feel more alive and want to do the things that will help you succeed. Surrounding yourself with like minded people who have similar interests and a great attitude will help you achieve almost any goal in life.
If you've never heard the story about the crabs in a bucket, you will appreciate the relevance. The story in a nutshell is about how, if you place one crab in a bucket, it will eventually figure out a way to pull itself out of the bucket. However if you put a bunch of crabs in a bucket, every time one crab finally crawls it's way to the top of the bucket, all the other crabs drag it back down in an attempt to get out of the bucket themselves. Don't be the crab that gets pulled down by the wrong crowd around you.
5. Have solutions when pointing out problems
Become a problem solver. Become a solutions oriented thinker. Having a solution beforehand, shows you are a positive thinker and can tackle challenges headfirst. Creative critical thinking helps develop your mindset by forcing it to come up with solutions instead of letting every obstacle derail you from your goals.
Make it like a game. Take every challenge as an opportunity to exercise your creative and resourceful mind.
6. Share in other's success
You will likely never be successful at many things as long as you are jealous or spiteful of other people's success. You have to be grateful for other people's success as though it was your own. I am not saying that you can't be competitive, but you have to able to be a good sport and celebrate other people's victories. Be happy when other people achieve greatness and you will soon see that you will follow close behind.
7. Make someone else smile
The law of reciprocity is a beautiful thing. It basically states, that first you must give, to receive. Take the time to make someone else smile or laugh even if you aren't feeling great. Show someone that you care.. Lend someone who you see struggling a helping hand. It can be as simple as giving them a flower or encouraging words. When you make other people smile, the positive vibrations they send off, are reflected back to you.
Your body will absorb this positive vibration and in turn you will smile. Every time you smile, the muscles in your face, trigger a chemical in your body called endorphins. These chemicals race through your bloodstream making you feel happy and positive about your life.
Believe me, this feeling can become addictive and will push you to get out of your comfort zone just to make somebody else smile.
If you are always looking for ways to make other people happy, you will inevitably find new ways of making yourself happy.
and finally....
8. Focus on the Good
This is your time to focus on the good in life.
A positive mindset, grows on good thoughts, the more the merrier. Your brain is just like any major muscle in your body. It needs to be trained in order to grow.
Training your mind to look for the good and praising the good, will build positive neural networks in your brain. It will become stronger and begin to look for ways to increase all the positive things in your life.
Remember how good you felt the last time you finished a 10k or hit that PR? Focus on that. Remember how that felt and anchor that feeling to your next lift, or your next run. Remember that all failures are just stepping stones to success. Always look for the silver lining or the blessing in disguise. I guarantee, that if you look for it, you will find it.
Start practicing these habits daily and I promise you that you will start to feel better and ultimately start to perform better.
Athletes with positive mindsets are successful athletes because they have been in tough situations many times and found, not only ways to win, but ways to set up future wins with ease. They know from past experience that they have the mental fortitude to conquer issues regardless of how large they seem at the moment. Successful athletes know there are steps to take and when a road block is thrown up, they will simply climb over it.
I'm no expert, but I would venture to say, that if you gave a successful athlete a choice of what made them great, they would likely say that it's the way they think and their positive mindset which drove their success.
Get strong...Be strong... Stay strong
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There’s a lot of talk online and off about something called “functional fitness.” However, few people understand what it is and why it may be important. Even fewer know how to actually achieve functional fitness. Understanding what it is can help you integrate it into your daily life and your weekly workout routine.
What Is Functional Fitness?
Functional fitness is an exercise that trains your muscles to work together in an effort to prepare them for common movements that you make during your day. For example, the basic squat is a functional movement. Each time you sit, you use the same muscles that you use when you perform a squat. Imagine your movements as you pick up a heavy box or a bag on the floor. Same muscles.
What about when you put away something in an overhead cupboard? You use your back, shoulder, and arm muscles. Functional fitness strives to improve how your muscles work together including your strength.
Why Is Functional Fitness Important?
Most often, when people suffer from injuries at home, it’s because they have a weakness. For example, you pick up a heavy box off of the floor and your back spasms. Suddenly you are on the floor flat on your back with pain.
Rotator cuff injuries often happen with the most basic movements. You put a plate away on a high cupboard and suddenly you have intense shoulder pain. You’ve torn a muscle.
Functional fitness, when it’s added to your workout program, can reduce your risk of these types of injuries. It improves mobility, balance, and strength and makes life just a bit more manageable. It reduces the risk of falls and strengthens joints, ligaments, and tendons too.
How Do You Add Functional Fitness to Your Day?
So how do you integrate functional fitness into your workout? Look to add movements that aren’t done in isolation. For example, a biceps curl is an isolated movement. Lunges, squats and shoulder presses are all movements that require using multiple muscle groups. You can work on different muscle groups each day.
For example, on Monday, Wednesday, and Friday you can work on lower body functional fitness. On Tuesday, Thursday, and Saturday you can work on upper body functional fitness. Movements can be performed at home or at the gym. Bodyweight movements are just as effective in the beginning.
As you become stronger, you might add weight to the movement. For example you can do an air squat right now. As your leg and core muscles become stronger you can squat with a kettlebell, hand weights or a barbell.
Functional fitness is for everyone, regardless of their athletic ability. Add it to your workout today. You’ll be taking one powerful step toward overall health and reduced risk of injury.