FGF: Mastering the Basics
"You don't have to love the basics, you just have to love what the basics do for you."
(Read that Again.)
When you're just starting out on a fitness journey or lifestyle change, or when you're juggling the distractions of the holiday season, it is really easy to get overwhelmed with ALL the details, ALL the things you must do to be successful. I can assure you, you're probably over complicating things this way. I hope you read WINSday's email so you know the pillars or foundation of FIT LV but if not, I will re-list them below then we will talk ACTION!
Mindset
Movement
Nutrition
Habits
Communication
These are the BASICS. The basics of living a fuller and healthier life. In order to become your optimal self, you must master these. But how do you master them? All of them? Follow these rules:
1. Shrink your focus and stay hyper aware of your WHY. If you still don't know your WHY, your reason for wanting to become a healthier, better YOU- or if you're having trouble staying MoTivAteD 🥴 go somewhere quiet and sit with your thoughts, reflect on your life, and decide if you are happy where you are. If you're not, if you feel you are leaving some out on the table- you've probably found your why.
2. Say NO! Say no to anything that doesn't go into your "better life" bucket. Say no to anything that doesn't serve you. Sound selfish? It's not. The well served YOU, serves others. A "yes man" is an unhappy man deep down. Saying YES to everything doesn't make you a better person, it makes you inauthentic. Decide what it is YOU want out of this life(this one life you get) and only say YES to things that light your fire. Everything else, is a no.
3. Remove distractions. Be aware of the time sucks and vices in your life. Social media, TV series, drinking, smoking, gossiping, busy work, pointless errands, all of these things are distractions from your truth. Assess where you're spending your time and if it is all really necessary for your purpose or if your distractions are really just a coping mechanism.
4. Move on to the next day. If you fumble and have an "off" day, move on to the next day. The day is done and there is no sense dwelling on it. In the grand scheme of your life, a few "off days" or "off weeks" is insignificant.
5. Control the controllables. You cannot control the world around you but you can control your attitude towards it. You may not be able to control whether or not you get sick or injured, but you can control how you respond to it. If you're injured and can't train, it sounds like you have more time to learn about nutrition and dial in your macros. If you're sick and can't stomach food, it sounds like a great time to sharpen your mind and read that book you've been meaning to open. There is often way more we CAN do, but uncontrollable disruptions tend to blur the focus and vision. Clear your lenses and see all of the opportunity that is right in front of you.
6. Focus on the process NOT the outcome.
I heard this great analogy:
Imagine your goal is the end location on your GPS, the route is the journey and steps to get there. When you look at the GPS you aren't staring at the end location, you are staring at the step-by-step route to get there. You may take a wrong turn but you get right back on the route because you have to reach that destination!! (step 4) You may need to take a brief pit stop or rest, but you get right back on the route. You don't quit until you reach your destination no matter how long it takes. Then after that trip, you decide on a new destination and a new journey begins!
"Complexity is the enemy of execution.
Now if you're still feeling like "Kristi, that's a LOT to overhaul," I am going to as you to choose your ONE thing.
A great approach when you're feeling your head spin in trying to do all the things on your path of self improvement is to 1. Find your ONE thing and 2. Find your bare minimum for everything else. I like this approach for beginners or for those stressful or significantly busy weeks.
1. ONE THING examples:
➡️Logging and focusing on just hitting protein for the week (as long as calories aren't going over let carbs and fats fall as they may.)
➡️Daily workout. Shine the focus to your workouts over a week and be really intentional about WHEN you're going to get it in, not IF. Choosing to focus on this during a busy week will make the rest of the weeks a breeze. Always schedule them in to your planner.
➡️Hydration. Make an intentional effort to hit your water goals for the week. If you have a habit of grabbing a soda first thing or for lunch, put a water bottle in it's place. Make the healthy choice the convenient one.
➡️Sleep taking a hit? What is one way you can focus on improving it this week? I like to set a firm TV off time, no matter what all electronics are off at 9pm- phone, tv, etc.
➡️Mindset. Maybe you want to start improving your mindset to start. Put a journal next to your bed and start each day with your 3 pieces of gratitude and finish your day with ONE thing that went right. It may feel like you really have to reach for that one thing at first, but it will get easier.
The goal with choosing to focus on ONE thing at a time, is to end up layering these things to = the ideal lifestyle you're working towards. Picture one of those delicious 7 layer nacho dips. Each layer is one of the above aspects and you end up with the delicious life of your dreams... mmmmm nachos.
Best part? If you slip up, it's OKAY!! You can pick right back up and keep working to get better. Why? Because we don't do the ALL or NOTHING! Get back up and get 1% better. Not quitting could be your WIN! (remember rule 4 from above? Next day please!)
2. Bare Minimum examples:
➡️Your goal was to get a full workout in but at a bare minimum you will run a mile.
➡️Your goal was to log and nail all of your macros but at a bare minimum you will log and meet your protein goal.
➡️Your goal was to read a chapter in your book but at a bare minimum you will listen to a self development podcast while you drive to pick the kids up or clean the house.
➡️Your goal was to exercise for 20 minutes but at a bare minimum you will park in the furthest spot in the parking lot and choose the stairs over the elevator.
➡️Your goal was to meal prep your own meals this week but life happened so at a bare minimum you will order meal preps from a prep company.
See how there is literally a back up plan that STILL has you moving towards your goals in every circumstance? When you start thinking with a bare minimum mentality, you will start seeing the opportunities in every scenario and you WILL hit your goals. SOMETHING>NOTHING.
🔥Keep showing up.
🔥Keep surrounding yourself with motivated and uplifting people.
🔥Keep your eyes on your own paper.
🔥Remind yourself on who's life you're living.
As always, thanks for being here. Now go WIN the day. Happy Friday Team
Peace, Love, and Burpees.
-Coach K
