What do you think about when you exercise? Are your thoughts positive (such as, ‘I feel good!’) or negative (maybe, ‘I’m too busy for this’)? Noticing your thoughts is important when it comes to exercise, since negative thoughts can actually keep you from a consistent exercise program.
You don’t necessarily have to over analyze your thoughts and become a robot, but being aware of different thinking patterns can make exercising easier and, yes, even more fun. So, as you lace up your tennis shoes take a little time to reflect on your personal outlook, and if you fall into one of these categories, shift into a more positive mindset.
1. Perfectionism – Also known as unrealistic expectations. If you criticize yourself for losing five pounds instead of 10, you may be guilty of this kind of distorted thinking.
Why not give yourself credit for your successes? Just starting a regular exercise program is cause for celebration. If you begin noticing some results, that’s even better. Remember — every step or action, no matter how seemingly small, is a success that makes you healthier. Focus on that, and take some time to make sure your goals are realistic.
2. The Blame Game – Are you having trouble exercising because your gym is too far away, or because the weather is bad? Blaming external factors makes it easier to avoid taking responsibility for your own choices.
If you’re not working out, it’s up to you to figure out why you’re having trouble sticking to your program. Maybe you don’t like going to a certain type of gym, or maybe your workouts have been too intensive. Once you turn your focus to the problem, you can take steps to rectify the situation. Explore your reasons for not exercising, so you can change your approach.
3. I’m a Failure – Many of us equate self-worth with success – ‘Succeeding at losing weight means I’m good, and failing to lose weight means I’m bad.’ If you’re experiencing challenges losing weight and perhaps feel like a failure for it, it’s almost inevitable that you will fail simply because you’re pushing yourself further downward with such negative thinking. Firstly, start by asking yourself, ‘what do I want?’ You might even choose to write these things down, and say them aloud daily. Choose to believe that they are happening with every single step you take.
And remember- what you look like is merely one aspect of who you are. Learning to focus on who you are, and not just what your body looks like, takes practice. You can start by exploring your body image and learn ways to improve it.
4. I Have the Wrong Body – Have you ever looked at someone and wondered, “Why can’t I look like that person?”
Take a look at Craig Townsend’s article titled Self-Esteem and Confidence — it addresses self-image issues by changing your mindset. “Your abilities are unique and cannot truly be compared to others,” says Townsend.* “We all have a certain body shape, and that shape may not conform to the current definition of perfect,” and instead of tearing yourself down, boost your own ego by focusing on your strengths, and on the things you love about your body.
5. I Hate My Hips/Butt/Belly/Thighs – If you’ve ever looked in the mirror and picked apart every visible flaw with the precision of a brain surgeon, take a step back from the mirror and see you as a whole.
We all have a body part we love to hate. Your body works as a whole, so try to appreciate all that you are capable of in a day, because of your thighs, hips, and belly (regardless of how they look).
The Antidote to Negative Self-Talk – It sounds simplistic, but beating negative thinking involves noticing your thoughts and transforming them into something more positive.
Try this activity recommended by Daniel R. Ball in his article, Cognitive Strategies.** Carry around a pocketful of paper clips. Every time you have a negative thought about yourself, hook the paper clips together in a chain. “Often clients become motivated to change, because they are surprised at the length of the chain at the end of the day,” says Mr. Ball.
At first, just noticing the negative thoughts may be difficult, because they happen so fast. But with more practice you’ll be able to feel them coming on and stop them before they take hold. Instead of thinking, “I’ll never finish this workout.” Try changing the phrase: “All I have to do is try my best.”
You can even take out your paper clip chain, and take one away for every good thought you have…at least until your office manager sends out an email asking who stole all the paper clips.
If you are ready to begin a fitness journey that will help you become aware of your thought patterns and change your mindset, contact us using the email form, or call us today at: 818-620-1442. A professional trainer from Lori Michiel Fitness is ready to help get you results!
Sources
*Townsend, Craig “Self-esteem and Confidence – Mind Training Tips for Swimmers”About.com
**Ball, Daniel R. “Cognitive Strategies” IDEA Personal Trainer Journal, Nov/Dec 2011, 1-4.