Mind Over Matter: Overcoming Mental Blocks

MIND OVER MATTER

Issue #12
Happy Thursday!

This week, our focus is on the important role mindset plays in fitness. We're here to provide you with practical strategies to overcome self-doubt, develop strong resilience, and reach your fitness goals. Download our latest resource, the "Fitness Mindset Reset: 7-Day Guide," designed to reshape your mindset with its daily prompts and exercises, regardless of where you are in your journey. We hope you enjoy this issue!

QUOTE TO CONSIDER

"Strength doesn't come from what you can do; it comes from overcoming the things you once thought you couldn't."  
- Rikki Rogers

COACHES CORNER

COACH JOSE
Certified Personal Trainer

📚 READ: I highly recommend "Grit: The Power of Passion and Perseverance" by Angela Duckworth. This book explores how passion and perseverance contribute to success, even in fitness. It's filled with valuable lessons on overcoming challenges and staying committed to your goals. Duckworth's insights will ignite your determination and inspire you to push through obstacles, reminding you that with grit, anything is possible.

COACH EMMA
Certified Personal Trainer

💪 Progress Tip: Tracking your progress can provide you with visible evidence of your growth, reminding you of how much you have improved and motivating you to continue moving forward - especially during times when you may feel like you're not making any headway. Just imagine the feeling of satisfaction and accomplishment you'll experience when you realize you've increased your squat weight by 10 pounds or cut your 5K time by a minute since your last personal best.

WORKOUT OF THE WEEK

⚡️ MINDSET EDITION
Fitness Mindset Reset: 7-Day Guide

"Fitness Mindset Reset: 7-Day Guide" is your go-to resource for overcoming mental barriers, fostering a positive mindset, and jumpstarting your fitness journey with confidence. Tailored for those ready to break free from self-limiting beliefs and achieve sustainable change, this e-book offers daily prompts, exercises, and reflections over seven days. Topics include:

• Setting intentions

• Identifying mental blocks

• Cultivating self-compassion

• Embracing a growth mindset

• Visualization and goal-setting

• Building resilience

• Expressing gratitude and reflection

Download your free copy here and start transforming your mindset and fitness goals!

FUEL YOUR WEEK

🥙 BUILD YOUR OWN NOURISH BOWL
Mix and Match

Looking for a customizable meal packed with nutrition? Create your Nourish Bowl! Simply choose ingredients from each category to build a nourishing and satisfying meal that fuels your body and satisfies your cravings:

Base:

• Whole grains: Quinoa, Brown rice, Whole wheat pasta

• Greens: Spinach, Kale, Mixed greens, Romaine lettuce

Protein:

• Plant-based: Chickpeas, Lentils, Tofu, Tempeh

• Animal-based: Grilled chicken, Salmon fillet, Hard-boiled eggs, Sliced turkey or ham

Vegetables:

• Raw: Sliced cucumber, Cherry tomatoes, Shredded carrots, Sliced bell peppers

• Cooked: Roasted sweet potatoes, Steamed broccoli florets, Sautéed mushrooms, Grilled zucchini slices

Toppings:

• Healthy Fats: Sliced avocado, Toasted nuts, Seeds, Drizzle of olive oil or tahini sauce

• Flavor Boosters: Crumbled feta cheese, Sliced olives, Pickled red onions, Fresh herbs

Instructions:

1. Choose a base of whole grains and greens for your bowl.

2. Add your desired protein source, whether plant-based or animal-based.

3. Mix in a variety of raw and cooked vegetables for added nutrients and texture.

4. Top your nourish bowl with healthy fats and flavor boosters of your choice.

5. Mix everything and enjoy your customized nourish bowl creation!

BEYOND THE BENCH

⚡️ MIND OVER MATTER
Overcoming Mental Blocks

The Power of Mindset:

Your mindset plays a crucial role in determining your success in achieving fitness goals. A positive mindset can propel you forward, while negative thoughts and beliefs can hold you back. By cultivating a growth mindset, where challenges are viewed as opportunities for growth rather than obstacles, you can overcome mental blocks and create sustainable change.

Common Mental Blocks:

• Self-Doubt: Doubting your abilities and fearing failure can prevent you from taking action and reaching your full potential.

• Perfectionism: Striving for perfection can lead to unrealistic expectations, burnout, and disappointment when goals are not met.

• Comparison: Constantly comparing yourself to others can diminish self-confidence and motivation, leading to feelings of inadequacy.

• All-or-Nothing Thinking: Viewing setbacks as failures and adopting a black-and-white approach to fitness can hinder progress and sustainability.

• Fear of Change: Resisting change and staying within your comfort zone can prevent growth and limit opportunities for improvement.

Strategies to Overcome Mental Blocks and Foster Sustainable Change:

• Set Realistic Goals: Break down larger goals into smaller, achievable milestones to track progress and build confidence along the way.

• Practice Self-Compassion: Be kind to yourself, especially during setbacks or moments of struggle. Treat yourself with the same kindness and understanding you would offer to a friend.

• Focus on Progress, Not Perfection: Embrace the journey and celebrate small victories, recognizing that progress is more important than perfection.

• Cultivate a Growth Mindset: View challenges as opportunities for learning and growth, reframing setbacks as valuable lessons rather than failures.

• Develop Resilience: Build resilience by facing challenges head-on, learning from setbacks, and bouncing back stronger than before.

• Find Your Why: Connect with your deeper motivations and values that drive your fitness journey. Having a strong sense of purpose can fuel your commitment and resilience during challenging times.

• Practice Mindfulness: Incorporate mindfulness techniques such as meditation, deep breathing, or yoga to cultivate self-awareness, reduce stress, and stay present in the moment.

• Seek Support: Surround yourself with a supportive community of like-minded individuals who can provide encouragement, accountability, and guidance along your journey.

Making Sustainable Change:

Sustainability is crucial for long-term fitness success. Rather than focusing on quick fixes or short-term results, prioritize sustainable habits and lifestyle changes that align with your values and goals. This may involve adopting a balanced approach to nutrition, incorporating enjoyable forms of physical activity, prioritizing rest and recovery, and finding joy in the process of self-improvement. Keep in mind that sustainable change takes time, patience, and consistency, but with dedication and perseverance, you can achieve your goals and unlock your full potential.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

At Self Revolution, we specialize in personalized training plans and unique two-coach support for accountability. Beyond workouts, our coaching covers habits and lifestyle changes. Explore our On-Demand Programs for flexible streaming and access diverse recipes with nutritional info.

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This newsletter offers general information. For tailored advice, please consult relevant experts. Products are carefully selected by the Self Revolution team, and we may earn commissions from purchases through these links.