Have you ever said to yourself that if you aren't able to do something perfectly, it's not worth doing it at all? This is an example of ‘all or nothing’ thinking. All-or-nothing thinking is incredibly common, especially when it comes to fitness. But this mindset can actually limit your ability to reach your goals and get in the way of the progress that you want to see.
If You Struggle with ‘All-or-Nothing’ Thinking, You Can:
Get more aware of the language you use to talk to yourself about your fitness
Shift the binary by brainstorming a third option that is in the middle
Create goals that focus on progress or process, not just the ultimate outcome you want to achieve
Flexibility is Key
All-or-nothing thinking is an example of what I like to call a fixed mindset. Thinking about your fitness goals and gains in a way that is rigid and categorized limits your ability to stay flexible when it comes to how you think about your fitness.
A flexible mindset is one of the most important things you can have, especially as a woman over 40. Being flexible in the way you think about your fitness and nutrition goals is absolutely essential if you want to keep achieving your goals both in and out of the gym.
Mindset Matters
It may not seem like it, but the mindset in which you approach your fitness and nutrition plays a crucial role in your ability to make behavior changes. Limiting yourself to an all-or-nothing mindset means that you don't have any wiggle room to make your training work with your lifestyle.
The good news is that with a few simple mindset shifts, you can break out of this very common mindset pattern, find alternatives that work for you, and not get so hung up in the need to be perfect.
What is one example of ‘All-or-Nothing’ thinking that you've seen in fitness? Let me know in the comments on the episode page.
“This is very common. It is nothing to feel bad over; it is nothing to feel guilty for; it is just worth noticing and building awareness of.” (3:12)
“When it comes to improving your fitness, whether it is adding strength, building muscle, improving your cardiovascular function, you're just working on consistency with getting into the gym; mindset is a crucial component of this.”: (8:38)
“Flexibility in thinking, your mental skills, are incredibly important in this time. And I would venture to say, maybe more important at this time of life than any other time in your life.” (9:51)
“If all of it is to do an hour, nothing is to sit on the couch, what is something that you could do?” (13:28)
“With continual practice and awareness over time, you can really start to shift this way of thinking.” (13:49)
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FYS 408: Growth Mindset in Fitness
How you view yourself and other people in the world around you influences all of the things you see, think, and do. This is especially true when it comes to your fitness and how you are able to create new healthy habits around your strength goals. Embracing a growth mindset, rather than a fixed mindset, can have a huge impact on your outcomes and your overall enjoyment in and out of the gym.
If You Want to Embrace a Growth Mindset, You Should:
1) Look for examples in your life of times you have shown a growth mindset without realizing it
2) Reframe your challenges as opportunities
3) Collect evidence of your progress on a regular basis
Your Growth is Not Linear
Have you ever thought or said to yourself, ‘I’m just not built to do a pull-up’, or something along those lines? Believing that your qualities or characteristics are set in stone can keep you living in a fixed mindset. This is a common characteristic I see within my community, and it can leak out into other parts of your life and the way you view the world.
By challenging that belief and putting yourself in new and uncomfortable situations, you can stretch yourself and experience the magic that lies in the growth mindset.
Reframing Your Mindset
Strength training and life are about staying in the process and giving consistent effort, regardless of the outcome-based goal. By seeing the value in practice, you can seek out new challenges and experiences that leverage your strengths rather than trying to fix your weaknesses.
We all have days where it's easier to stay stuck in your fixed mindset. But if you can stretch yourself enough to reframe the way you think about your obstacles, true growth can occur.
Are you ready to ditch your fixed mindset and embrace the growth mindset? Share your thoughts with me in the comments on the episode page.
“Whatever you are trying to do, inevitably, challenges in mindset come up.” (2:19)
“As you work towards achieving your goals in fitness, strength, fueling your body in a way that supports performance. You need to do that by showing up consistently and implementing new behaviors; you'll probably work on forming new habits, which is a great thing, and making different choices. And all of that is influenced by mindset.” (5:00)
“It's not just about the outcome, it's about the effort.” (11:32)
“If we don't ever step up and accept challenges, because we don't think we can be successful or we don't think we can win at that thing, its a lot harder to reach our fitness goals.” (13:20)
Apply for Strength Nutrition Unlocked Here
Mindset: The New Psychology of Success by Carol Dweck
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Podcast production & marketing support by the team at Counterweight Creative
Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders)
Get 10% off GORUCK with code FUELYOURSTRENGTH
Rate and review on Apple Podcasts
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