“The Beautiful Growth Mindset (Facing Challenges)” (#10)

Man smiling.

A children’s study showed that kids who were praised solely for their intelligence couldn’t handle adversity as well as those who were praised for their effort. 

 

When ability becomes one’s lone focus it leads to a fixed mindset. Effort, however, develops the growth mindset.

 

So which mindset are you aiming for?

Natural ability (without effort) has a capped ceiling.

 

As you see, our mindset plays a significant role in how we perceive challenges. The fixed mindset basically says “it is what it is”, while the growth mindset says, “I have an opportunity to challenge myself and grow”.

 

Let’s take a closer look at the two mindsets.

The Fixed Mindset says:

  • “I either can or can’t, period”
  • “Either you got it or you don’t”
  • “If I fail, I’m a failure”
  • “I’d rather stick to what I’m good at”
  • “That’s just the way it is”
  • “I give up when I’m frustrated”
  • “Everything is based on my abilities”
  • “I’m satisfied”
  • *Me-focused

 

The Growth Mindset says:

  • “Hard work and effort can help me get to where I want to go”
  • “Practice and effort is the key to becoming skillful”
  • “Failure is something that I do, not who I am, and is a vital part of the learning process”
  • “I’d rather try new skills”
  • “What else can I improve at?”
  • “I persevere when I’m frustrated”
  • “Everything is based on my attitude and effort”
  • “Whats’s next?”
  • *Mission-focused

 

 

 

Here at Daily Fit Boost we focus on the process rather than the outcome and we NEVER stop growing! And the good news is that it’s never too late to switch from a fixed to a growth mindset once you realize it’s possible.

 

 

The effort required is based on each individual goal – and whether you think you can do it!

 

So let’s GROW!

 

As you work towards your fitness goals you’ll eventually get to a place where you develop effort-less habits.

 

Key Takeaways:

  • It’s better to be praised for your effort than your ability
  • Our mindset plays a significant role in how we perceive challenges
  • It’s never too late to shift to a growth mindset

* (Study Source: Dr. Carol Dweck, a professor of psychology at Stanford University and author of the book Mindset: The New Psychology of Success, studies mindset in children.)

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“Why Not Me?” (Effort) (#9)

Man looking at sky.
“Wow, that person seems like such a natural, I’d never be able to achieve that!”

 

If the above quote sounds familiar to you, no worries. In fact, the person writing this article has also feel victim to these thoughts on numerous occasion. While it’s easy to get visual overwhelmed at the sight of someone’s progress, we often slip into the trap of disregarding the hard work these people put in on a consistent basis. Today I’d like to challenge your thinking from “how did they?” to “why not me?”

 

Remember: The people who are in incredible shape weren’t born that way. 

 

I’m a firm believer that we shouldn’t compare ourselves to others, but rather focus our attention on becoming the strongest version of ourselves. Asking ourselves “why not me?” immediately shifts the focus to our personal potential.

 

It’s impossible to live up to someone else’s standards, so why not have fun and live up to your own?

 

For instance, instead of :

 

“How in the world will I ever be able to lose 10 lbs as quickly as Laura did!?”

 

How about:

 

“What’s stopping me from putting forth my own best effort like Laura and seeing what happens?”

 

One common denominator of success that I’ve noticed is that success begins with something each of us can control – our effort. Focusing on your best effort, rather than the result, enables you to realize you have less control over the results as you think.

 

Thankfully, having this type of process-mindset keeps you from comparing yourself with others and redirects your attention back to your progress.

 

So, if the first step towards your health and fitness goal is something that you can control (your effort), then why not you?

 

Key Takeaways:

  • Challenge your mindset by simply asking, “Why not me?”
  • Our attention should be on becoming the best version of ourselves
  • Achieving our fitness goals begin with something you can control – your personal effort.
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Exercise Longevity: What’s Your ‘Why’? (#8)

Picture of man running.

Years ago I was at a place in life where I completely lost the motivation to exercise regularly. Thankfully, it didn’t take long for me to bounce back and start a new routine. What’s interesting is that during this period I began discovering ‘why’ exercising was important to me again.

 

Like most things we commit to in life, it’s important to figure out the ‘why’ in what we’re doing.

 

 

It doesn’t hurt to reflect on your current progress every once in a while.

 

Since I decided to take ownership over my health and well-being again, I had to figure out why I wanted to get back into my workout routine again.

 

My reason?

 

I knew that regular exercise kept me balanced in other areas of life, and helped me to become a better person.

 

While setting goals for your exercise program is important, your reason (WHY) serves as the backbone for your goal and takes it a step further. Quite frankly, the reason for your goal is a lot more stable than the feeling associated with your goal.

 

Having a meaning to your exercise not only gets you started but keeps you going.

 

Chances are you’re not going to feel as motivated at the gym on “Day 56” as you did on “Day 1”, but the reason why you’re working out should remain the same on both days.

 

Feelings of motivation ignite the flame, but your ‘why’ keeps the flame going.

 

In order to get the most out of your wellness experience whatever you’re doing has to be meaningful to you. A good way to begin is by identifying your personal desires. Furthermore, activities such as writing things out and daily meditation are powerful tools to use to empower you along your fitness journey.

 

Key Takeaways:

  • Take ownership over your well-being
  • Figure out the reason for why you’re committing to your exercise routine
  • “Motivated feelings” change far more that “meaningful reasons”
  • Make whatever you’re doing become meaningful to you
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True “Motivation”: Personal Desire (#7)

A couple years back a friend asked why I’d never done a bodybuilding show despite having a lean muscular physique. My main reasoning at the time was because I didn’t want to stick to the strict dieting required for a show prep. Eventually I gave in and reluctantly committed to a strict 3-month meal prep for a bodybuilding show. It wasn’t until this moment that I learned the difference between being motivated and having true personal desire for something.

 

The next three months where personal living hell.

Imagine eating like this for 3-months: Not fun.

 

During the next three months I struggled with what I call ‘passive motivation’. Passive motivation is when we do things “just because” which offer little-to-no value to us.

 

So despite still taking 2nd in my class and 3rd place overall, I couldn’t help but wonder how much better I could’ve done had this competition had any true value for me. This experience ultimately lead me to the simple conclusion that

 

We thrive when things are valuable to us – like staying healthy for family and friends. 

Free Full length smiling ethnic male fitness trainer and plus sized black female in warm jacket jogging together on snowy pathway in frozen winter park Stock Photo
Often times friends can help remind and encourage us towards our goal.

 

So here’s the deal: If your reason for going to the gym is simply because you’re “supposed to” then it’s not very likely that you’ll stick with it in the long run. Because while it’s important to develop gym consistently, it’s equally important to recognize the value that something brings you.

 

Try asking yourself: “Which parts of health and exercise bring me value?“ Once you can clearly answer this question you’ll start developing what I call “Personal Desire” (ie. true motivation). Moreover, your personal desires should complement those goals which are meaningful to you.

 

For instance:

 

GOAL: I want to get into better shape

 

Personal Desire: To look my very best for my spouse or significant other

 

GOAL: I want to lose weight

 

Personal Desire: To fit into that cute summer outfit and feel better about myself overall

 

GOAL: I want to exercise consistently after work

 

Personal Desire: To clear my head of any work-related stress before going home

 

As you complement your goals with personal desires you equip yourself for long-term success!

 

DAILY FIT BOOST CHALLENGE: Write out your exercise goals along with your personal desire. As you go through each day, make a conscious effort to shift your focus from your goal to your personal desire!

 

Related Video: “How to Become Motivated”

Key Takeaways:

  • Passive motivation is another form of just “going through the motions”
  • Motivation can be defined as “personal desire”
  • Make a conscious effort to shift your focus from your goal to your personal desire
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Optimistic Opportunities (#6)

*Snap!*

 

*Pop!*

 

“OUCH!”

 

A couple of years back I was playing a game of pick-up basketball and snapped a ligament in my right knee. With the inevitable 9-12 months rehab process awaiting me after surgery, you can imagine how devastated I was. However, despite feeling down I realized that nothing could change the fact that this happened. This incident presented me with an optimistic opportunity:

 

Either I could play victim to the injury or I could make the most out of the situation.

 

After tearing my ACL back in 2016, I was faced with the decision to not play basketball anymore.

 

I decided to accept this optimistic opportunity that life seems to give us all from time to time. I soon became more and more enamored with the idea of “my own personal comeback story” and started the process of taking each day one step at a time.

 

Eventually, this process helped me realize

 

My negative feelings weren’t the result of the injury itself, but rather, my perception of the injury.

 

This changed everything for me.

 

Having the right viewpoint can give proper context to any situation.

 

Thankfully, we can begin changing our perceptions in many areas of our lives. For instance:

 

Instead of:

 

“I can’t believe I failed my certification exam again”,

 

How about:

 

“Now I get an opportunity to study and gain an even greater understanding of the material than if I had passed this time around.”

 

Instead of:

 

“I can’t believe my girlfriend broke up with me”

 

How about:

 

“Now I focus 100% on my mental, emotional, and physical well-being so I can attract someone even better down the line.”

 

Working out with friends and surrounding yourself in an encouraging environment is pro move.

What about the optimistic opportunities in your everyday health and fitness?

 

  • Are you a hopeless overweight, or “a continuous work in progress”?
  • Is exercise consistency  hard, or “something that takes time to develop a little bit each day”?
  • Did you “fail” to complete your treadmill time, or take “small, positive steps towards your goal”?

 

You decide!

 

 

Key Takeaways:

  • Disappointments are opportunities to change your perception
  • Negative emotions come from negative perceptions (not the circumstance itself)
  • You decide the perception of your situation
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The “Too Busy to Exercise” Conundrum (uh-oh!) (#5)

“Aw..it’s just that I’m so busy!”

“I’m just way too tired after work”

“My kids get in the way!”

“There’s just not enough hours in the day”

 

“How much time we have” is relative to what we prioritize.

 

Does any of this sound familiar? If so, no need to feel ashamed! Chances are, most people you know don’t exercise on a consistent basis, either. However, the very fact that you clicked on this article shows your commitment to eliminating such exercise excuses!

 

When it comes to time management, it goes without saying that we make time for whatever is important to us (e.g. family, kids, work, sports, etc.) Committing to the gym regularly for 20-30 minutes may seem impossible with a busy schedule. However, I’d argue that making time for the gym regularly is very possible. My general theory on time management is this:

 

It’s not so much that we don’t have the time to fit certain things into our busy schedules, it’s that we only make time for what’s valuable to us.

 

Going on regular walks with a family member, neighbor, or friend is a great way to maximize your free-time.

 

Case in point: Let’s pretend you have a hectic 16-hour schedule that barely permits 30-minutes of free time. Your daily routine is fully loaded with family, work, and other obligations throughout the day. It’d be completely reasonable for you to conclude that you don’t have the extra 30 minutes to work out, right? Okay, now let’s say I came along before your day got started and said, “Hey, if you can find a way to exercise for 30 minutes today, I’ll pay you $50,000.00 cash immediately after.”

 

Exactly.

 

Unless you’re the CEO of a Fortune 500 company, I’d find it hard to believe that you wouldn’t make a “slight change” in your schedule that day (even if it meant waking up 30 minutes earlier!).

 

 

This simple illustration just goes to show that we can make time for things that are valuable and worthwhile.

 

This leaves us with the question,

 

“How valuable is your health and well-being to you?”

 

Truth is, nothing is more valuable than the quality of your very life, so why not invest in it while you still can?

 

In order to continue enjoying the things in life which bring us joy and fulfillment (ie. family, hobbies, activities), a commitment to our well-being must become of value to us.

 

As you continue along this journey, realize that today’s fitness decisions impacts tomorrow’s quality of life.

 

 

Key Takeaways:

  • There’s a good chance you’re not the only person you know who doesn’t exercise regularly – no need to feel ashamed!
  • We manage our time per what we value (e.g. family, money, health)
  • Nothing is more valuable than the quality of your very life
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Why We Struggle with Workout Consistency (#4)

If you’re like me, you’ve struggle with consistency in one area or another. (And if you’re really like me, you’ve struggled to keep consistent with playing the guitar!) Arrghhhh! 😒)

 

I’ve started and stopped the guitar dozens of times!

 

When I first practiced the guitar I noticed a trend: I’d practice guitar for an hour or so – and then not touch it again for several months! This cycle continued for years until I finally realized that my skill level was a reflection of my consistency (or lack there of).

 

Developing consistency is something that’s vital for our all-around personal development.  When it comes to exercise consistency, my personal belief has always been quantity over quality. Through my years as a personal trainer, I’ve witnessed far more with the guy who exercises to 4-5 times a week for 15-minutes, than the guy who does intense 1-hour workouts whenever he “has time”.

 

There’s nothing like the feeling of stacking up consecutive victories!

 

In my experience I’ve found that success comes from taking small, consistent steps. The awesome part is that taking small, consistent steps can be applied to practically anything:

 

  • Instead of trying to exercise 5 times a week for 1 hour, trying starting out with 3 times a week for 20 minutes.
  • Maybe commit to reading one chapter a day instead of trying to finish an entire book in one sitting.
  • Rather than setting out to meditate for 20 minutes each day, try three minutes instead

 

Consistency leads to habits, while habits lead to long-term success. They say it takes 21 days to build a new habit, so determine to develop that 3-week foundation and you’ll be exercising regularly in no time!

 

Key Takeaways:

  • Your consistency is paramount to your success
  • For developing consistency, quantity of effort means more than quality
  • Trying to do “too much, too soon” can hinder your progress (start off small!)
  • Consistency will lead to your long-term success
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Debunking “Fear-Myths” of the Gym (#3)

“No one reacts to how things are, but to his own mental images”- Maxwell Maltz

Throughout my years of personal training, the majority of my clients have been inexperienced gym members. The result of these interactions was a unique perspective of the gym setting through the lens of a new member.

 

What I soon learned was how intimidating the gym setting can be for newcomers. Therefore, let’s go ahead and diffuse 3 common “Gym Fears”:

 

Fear Myth #1 – “Everyone at the gym is already experienced and ‘professional looking'”

 

The reality is people at the gym look certain ways for different reasons. 🤷🏾‍♂️

 

The reality is that these “intimidating” looking gym members are more than likely focused on…themselves! Ironically, these are the individuals most likely to empathize and help you with unfamiliar exercise machines.

 

Chances are, these “advanced gym goers” know what it’s like being a beginner, and if there’s one thing an experienced person loves doing it’s sharing the knowledge they know.

 

Remember, everyone’s had a first time.

 

Fear Myth #2 – “Everyone is staring at me mess up”

 

The reality is most people at the gym are consumed with themselves at the gym – not you.

This actually might be the biggest fear myth of all. Trust me, aside from someone being attracted to you, no one at your gym is hardly looking at you as much as you think.

 

The irony of “Gym Culure is:

Everyone’s way too self-conscious about themselves, to be conscious about you.

 

Fear Myth #3 – “All the machines and equipment look too complicated and I don’t know where to start”

 

Whatever looks familiar to you is going to be your place to start.

Although some exercises machines can come off as intimidating, there are still small steps you can take towards implementing yourself in the gym. For instance, starting with something easy and/or familiar is a great way to gain confidence when first starting out at the gym.

 

As with learning anything new, it’s important to give yourself time in becoming proficient at using gym equipment.

 

The main thing to keep in mind is that everyone has had a “first time” in the gym.The goal for you is to continue going a “second, third, fourth, and fifth time” until your gym attendance turns into a regular habit!

 

Key Takeaways:

  • Most fears in the gym are perceived
  • People at the gym are most likely to be focused on themselves, than you
  • If you are new to the gym with start out with the easiest thing that you can do or something you’re most familiar with. This small initial step helps to keep the ball rolling.
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Why Exercise? (Exercise Incentives) (#2)

Throughout the years I’ve learned to look at my exercise routine as a daily journey. The past several years of my exercise journey have taught me key values like discipline, consistency and mental focus, as well as a comprehensive understanding of how our body works. These exercise incentives have taught me the value of regular exercise.

 

This questions unlocks the key to you enjoying your lifelong fitness journey.

 

Excellent question! People have all sorts of exercise incentives: to fit into that wedding dress they love, a desire to feel stronger, to gain more confidence, to clear one’s head after a long day of work – the list goes on. So with that, I’m going to answer the above question with another question:

 

How does keeping good health impact the things that are most meaningful to you in life?

Your health affects not only yourself, but also your family, friends, and loved ones.

 

For instance:

    • Does the ability to squat down and play with your grand-kids someday have any meaning to you?
    • How about feeling more energetic throughout your work day?
    • Do you want to be able to sleep better at night before those big business meetings in the mornings?
    • How about a stress release at the end of a long work day?
    • How important is your health for those home & gardening projects you love so much?

 

Here’s the key: We’ll only commit to a purpose if it adds value and meaning to our lives.

 

Stop and write down the things that are important to you in life. Really think about it. Your exercise incentives are personalized to you.

 

Keeping others in mind while exercising puts you into a different mindset.

 

Whether it’s family, business, hobbies, or personal well-being, there are exercise incentives in just about every area of our lives. This is why it’s so important to constantly remind ourselves of what (or whom) we’re exercising for. Doing so also keeps us consistent on our journey at times where we don’t feel like working out.

 

Here are some additional exercise incentives:

  • Increased lifespan
  • Oxygenated body
  • Reduced risk of diabetes
  • Improved memory
  • Decreased stress

 

Even if you’ve been putting off exercise for a while – don’t worry about it! Instead, recognize today as a new day and start celebrating the beginning of a new YOU!

 


Key takeaways:

  • Your health impacts the quality of those things which are valuable and meaningful to you in life
  • Your exercise incentives are unique and personalized to you
  • It’s important to constantly remind ourselves of what (or whom) we’re exercising for
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So You Don’t Know Where to Start… (#1)

So you’ve decided to embark upon a new daily exercise routine and today is Day 1. As you near the gym you begin going through your mental checklist:

 

Water bottle?

 

Check.

 

Towel?

 

Check.

 

Comfortable workout shoes?

 

Check.

 

New gym membership?

 

Check.

 

But as you step foot inside the gym, you suddenly notice dozens of people walking around, stretching, and using funky looking equipment and you think to yourself

 

You’d be surprise how many first-timers gym users feel this way internally.

 

If you’ve had similar thoughts, I promise – you’re not alone! The overwhelming feeling of not knowing where to start is something myself and many others have experienced our first time at the gym. Eventually, what worked for me was starting out with easy and familiar exercises. This kept me from feeling overwhelmed and fearful. My mindset at the time was simply:

 

‘Familiarity’ is key when first getting to the gym. Start with any exercise that easy for you to do!

 

Another way of saying this is to “become a master at what you already know”. Such a mindset helps calm your nerves when figuring out where to start at the gym.

 

For instance, if the treadmill is the only exercise machine that you’re familiar with, then start “treadmilling” away as if you’ve been doing it for years. Or perhaps you’d like to build muscles and the only exercise you’re familiar with are dumbbell curls. Your best bet is to walk right over to that dumbbell rack, pick up a suitable weight, and start curling away!

 

Walking on the treadmill is a great way to acclimate to any gym.

 

Not only does “mastering what you already know” help settle you down, it ultimately gives you that much needed sense of belonging in the gym.

 

Although it helps having a wider range of exercises down the line, you initially want to find your comfort zone. Comfort leads to confidence, and confidence will give you that “sense of belonging” you need in order to thrive!

 

“A little progress each day adds up to big results” -unknown

 

Key Takeaways:

  • We’ve all felt “lost” in the gym at one point
  • Become a master at what you already know: start easy and familiar
  • Being comfortable in the gym leads to confidence, confidence gives you a sense of belonging.
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