Mental Toughness Exercise for Fitness: Increase Your Confidence 

“Increase Your Confidence”

Practicing a mental toughness exercise daily while on your fitness journey will keep you  from quitting early on by strengthening your mind through challenges and fueling your motivation drive.

John Corcoran has created his own 4 mental toughness exercises from the art of war. One of the exercises stood out to me:

#1 Train Yourself to Increase Your Confidence

Confidence is a vital self tool that will carry you along on your fitness journey so you can complete the goal you set at Day 1. By not increasing one’s confidence then you have already decided, before you even began, that you will fail and not reach your goal. One way you can increase your confidence is by creating small goals for yourself that you KNOW you can obtain. Set a small goal for yourself each week to accomplish by the end of the 7 days. By achieving these small goals  you will slowly increase your confidence every week.

What will your small goal be for this week?

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Read the entire article here:

http://www.artofmanliness.com/2014/07/17/keep-your-head-4-exercises-for-building-your-mental-toughness-inspired-by-war/

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“WOOP” There it is!

 

“WOOP”

My elder sister sent me this great podcast by the Hidden Brain about wishes, dreams, and our goals. The guest on the show was Gabriele Oettingen and she discussed this new perspective about our dreams & goals.

The first thing she talked about was how we all have positive fantasies whether it is about losing weight, getting together with a crush, or obtaining that new job and that some people have more positive thinking/thoughts than others. It was found that women who had more positive fantasties and thoughts about losing weight going into a weight loss program actually ended up losing less weight months and even years down the road compared to their less positive counterparts. Similarly, people who had positive fantasies about getting together with their crush than others actually never ended up connecting or being with their crush. Since these people had more positive fantasies about being with their crush it ended up draining their storage of energy so they were never able to put into action the steps to actually winning their crush.

So now we know that JUST positive thoughts and thinking will only take us so far. In our heads we picture ourselves weighing 15 pounds less. So how do we take the dream and make it into a reality?

 

Gabriele Oettingen created this four step program called, “WOOP”, which will take our dreams and make them into obtainable goals. Goals we will actually ACHIEVE!

Here are the four steps:

  1. First you have to identity your wishIn the next four weeks what is your most important wish? It should be challenging but obtainable.
  2.  Now think about what would be the best outcome if you were to fulfill that wish.
  3. Next step is to think about what is stopping me from fulfilling that wish, specifically: what is it that is IN ME, my inner obstaclethat is standing in my way from obtaining my wish.
  4. Lastly, once you have identified that inner obstacle, think about if that obstacle occurs what plan will you have in place? What behaviors or actions will you perform to overcome that obstacle?

 

WOOP: Wish, Outcome, Obstacle, Plan

 

 

*Try these four steps with your own personal wish tonight !

 

Motivational-Fitness-Quotes

 

 

Conditioning Workout 

150 Cardio Cals
10 second rest interval (in-between each exercises, not circuit):

1 min Jumping Lunges

30 Dumbbell Lunges

10 Tricep Push-ups

30 Tricep Kickbacks1 min Mountain Climbers 

10 Tricep Push-ups

1 min Stairs or Stairmaster

30 Dumbbell Squats

1 min Mountain Climbers

30 Standing Dumbbell Shoulder Press

1 min Jumping Squats

Unassisted Tricep Dips to failure (machine or using bench)

1 min Burpees

30 Hammer Curls 

1 min Plank

Repeat 3x
150 Cardio Cals

Sunday Weekly Recipe for Success! 

“Butternut Squash Noodles Tex Mex Style”

 

  • Spiralize 3 small butternut squash or use 3 cups spaghetti squash
  • If you spiralized butternut squash place in a skillet with 1 tbs coconut oil & salt and cover for 8-10 mins. Stirring occasionally.
  • If using spaghetti squash: slice in half and place in your oven for an hour at 450 degrees before placing in a skillet with 1 tbs coconut oil & salt. Heat only for a few minutes.
  • Then stir in 1 tsp taco seasoning & 1/2 cup salsa
  • Then stir in: 1 cup black beans, 2 cups corn, and 1 hot pepper (optional)
  • Sprinkle with 1/2 cup shredded cheese and cover again for another 5 mins
  • Take off heat and top with additional toppings such as Greek yogurt, salsa, avocado, cilantro, or green onions

*Feel free to add in 99% fat free ground turkey crumbles or diced chicken!

Recipe from:

Butternut Squash Noodles Tex Mex Style

Snack of the Day 

 

“Snapea Crisps”

 

Harvest Snaps makes Snapea Crisps in delicious flavors such as Wasabi Ranch and Caesar. The Wasabi Ranch flavor was delicious with a kick of spice! They taste more like potato chips than actual dried snap peas. The macros for 22 pieces are: 5g fat, 16g carbs, and 5g of protein. Each serving also has 3g of fiber! I love how this is not only a great snack that has a lot of texture and flavor but they are also lower in fat than regular potato chips and each serving contains fiber AND protein! Look out for this snack next time you head to the grocery store 🙂

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Conditioning Workout

100 Cardio Cals

30 second rest interval (in-between each):

10 Burpees

30 Goblet Squats

30 Jump Squats

30 Seated Overhead Dumbbell Tricep Extension

10 Burpees

30 Front Raises

45 secconds Push-ups

30 Bicep Curls

45 seconds Incline Push-ups

1 min Mountain Climbers

30 Bentover Dumbbell Rows

10 Burpees

1 min Kettle-bell Swings (double arm not single)

 

Repeat 3x

100 Cardio Cals

Mental Toughness Exercise: Find Instrinsic Motivation 

Intrinsic Motivation

As my fitness journey has gone from running, to swimming, to bodybuilding I have only succeeded and pushed myself to higher limits when I have found my own personal intrinsic motivation. Extrinsic motivation for example, rewarding yourself with a pedicure or new workout clothes if you went to the gym 5 days this week, will only motivate you in your fitness journey in the short term. If you want to succeed, crush your goals, and have a fitness lifestyle you have to find your intrinsic motivation. Intrinsic motivation is not as easily defined as extrinsic motivation is. If you asked me to describe my intrinsic motivation right now I would need a few minutes to reflect and think deeply about it. There was no deciding moment or event where I can say I found my intrinsic motivation. I had intrinsic motivation before having my son – I wanted to gain the normal amount of weight during pregnancy- but I had to re-find it after giving birth to my son. It was very hard to wake up and even get off the couch because I was tired and quite frankly had zero motivation of any kind. In the beginning I had to force myself to put workout clothes on and go to the gym, which usually rarely happened. I was just going through the motions of eating my vegetables, going to the gym twice a week, and lifting weights. All of a sudden I found myself running out the door, counting down the minutes until it was just me, my sweat, and the weights. If you find yourself having to talk yourself into heading out for a run everyday or only going to the gym once a week just keep going through the motions, keep pushing yourself, and one day you will look behind you and find you already found your own intrinsic motivation.

What is your intrinsic motivation?

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Nutritional Tip of the Week

Pre-Workout Protein/Aminos

I have written a few blog posts on post-workout protein & carbs but protein AND branched amino acids (BCAA’s) are just as important to disgest before your workout. The aminos will skip past the liver and go straight to your muscles for absorption to restock your muscle’s supply of BCAA’s. Eating or drinking protein before your lift will start the rebuilding and repairing process in your muscles during rather than after, for example, if you digested your protein post-workout. Protein pre-workout has also been shown to boost calorie burning in the 24 hours post-workout as well!

Don’t forget to consume your 20g of protein before you hit the gym!

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This Week’s Recipe for Success!

Greek Zoodles

Make a Greek Zoodle Salad in under 15 minutes!

  • Using a hand spiralizer, spiralize 400g-500g of zucchini (about 2 large squash)
  • Spray coconut oil into a skillet and place noodles into pan. Spray more coconut oil spray over the top and add garlic, salt, & pepper. Occasionally stir the noodles util until they become compacted (they lose all their water), have a light brown color, and they become soft (about 10 mins)
  • At the same time cook 1-2 chicken breasts and when thoroughly cooked slice into cubes (you also can use 1 cup of rotisserie chicken found at grocery stores)
  • Once cooked place zoodles into a bowl with feta cheese, sliced cherry tomatoes, artichokes, and black olives

 

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*Recipe from:

Greek Zucchini Noodles with Feta, Olives, Artichokes and Tomatoes + Meal Plan Monday #3