“The world ain’t all sunshine and rainbows. It’s a very mean and nasty place, and I don’t care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward; how much you can take and keep moving forward.” -Rocky
I have been blogging about mental toughness for several years now. The idea was born out of a Check-in with one of our members. I asked what is the number one thing I could do to help and the answer was, "Teach me about mental toughness."
Mental toughness can be trained, just like endurance, power, speed, strength and flexibility. That's really great news! You can become tougher with simple and effective practices.
One such practice is gratitude. Keeping a gratitude journal, or just acknowledging the good things in your life, can help keep you focused on what is good in our life. Because I can tell you from experience, it's far too easy to get sucked down the deep dark hole of "everything sucks." One way you can express gratitude is to comment on our Celebration Saturday (or Sunday) post in the Facebook Community Group. Kerri posts something every weekend as a way for us to publicly acknowledge our gratitude. I invite you to join us in this weekly practice.
Another mental toughness practice is to not take anything personally. This is one of the Four Agreements (an OUTSTANDING book my Don Miguel Ruiz) that can help you eliminate so. much. suffering. This agreement reminds us that people treat us as they do because of who THEY are not because of who YOU are. Once you wrap your brain around this, and trust me it takes DAILY PRACTICE, you feel weightless. I wish this for all of you.
My last mental toughness training tip for today is to dive deep, I mean really deep, into what motivates you. If you want to lose weight, ask yourself why. Then ask yourself why again. Keep asking why until you get to the root (it's down there in the deep dark I promise) of why you want to lose weight. Whenever you set a goal, ask yourself why you want that goal about 5 times. If you're not uncomfortable by the 3rd time you've asked yourself why, keep going. This practice will make you squirm a bit AND THAT'S OK! Going deep into motivation will help keep you on the path to success.
I have lots of other practical tips for developing mental toughness. You can view them by going into my archives: https://www.truespiritcrossfit.com/workout-of-the-day/category/mental-toughness
I have met with nearly all of our members for our Summer Check-ins and I'm super excited that so many of you are taking your protein consumption seriously. As you know, I recommend CrossFitters and power athletes consume at least 1g of protein per 1lb of lean body mass. For most of us, we have to supplement with protein shakes in order to achieve our macronutrient goal.
For many of us, our breakfast and/or lunch is served cold in a shaker bottle. But, protein and water can get boring, no matter how yummy your chocolate protein tastes. With a few simple ingredients, you can turn your shake into something spectacular. You can even use the blender we have at the gym to make your post-workout protein shake into a Super Shake. Click here or on the image below to learn how to turn your protein shake into a super shake.
Adam, Why Do you Do CrossFit?
What was your fitness life like before you started training with True Spirit CrossFit?
I would bike to work inconsistently, but otherwise have little to no exercise. I enjoyed hiking, but often felt winded on even some shorter hikes.
What brought you to True Spirit CrossFit in the first place?
I worked with someone who had nothing but good things to say about True Spirit, but then I moved for quite some time. CrossFit seemed too intimidating to start in a new city, but when I moved back to Bozeman, True Spirit quickly felt like community.
What was your first impression? Has that changed?
My first impression was similar to how it is now - a community of like-minded people who are passionate about self-improvement and encouraging others.
What was the first thing fun or positive thing you experienced while training with us?
True Spirit, mixed with diet, has helped me to lose 20 pounds so far. This weight loss has helped me to enjoy more True Spirit programming such as rope climbs and pull-ups that would have been a much greater struggle prior.
Are you working on any special CrossFit related skill now?
I am currently working through the muscle-up progression and am really enjoying the bar work.
How has you life changed since training with TSCF?
I recently biked Going To The Sun Road in Glacier starting at Apgar, totaling 59 miles. While the effort was still extreme, I successfully completed the ride!
What's your favorite True Spirit CrossFit memory?
Every time I learn a new skill, a new favorite is made. True Spirit has encouraged me to continue to safely train while ensuring that I'm working towards the best I can be.
Do you know someone who wants to lose 20 pounds and get better at cycling, hiking, hunting or skiing? Forward this blog to them and have them email Coach Leslie to set up a No Sweat Intro!
Today is the second workout of our 4-week September Showdown.
We have divided the gym into two super teams based on our median weight. Everyone below the median weight is on team WOD SLAYERS and all of us above the median weight are on team RIG SHAKERS.
You can earn points for your team in the following ways:
1 point for showing up to do the workout on Monday.
3 points for doing something for the first time, e.g. pull-up, toes to bar, etc.
3 points for being in the top 3 Rx or Scaled.
Today's workout has a barbell movement. You can earn additional points if you can lift:
Bodyweight - 5 points
3/4 your bodyweight - 4 points
1/2 your bodyweight - 3 points
1/4 your bodyweight - 2 points
So - all you have to do is show up and do the workouts for the next 3 Mondays and you earn a point for your team. How cool is that?
Competitions are a great time to test our fitness, smash through plateaus, and expand our boundaries. Competition is culmination of our training and practice.
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.'” - Muhammad Ali
Record your WOD on Beyond the Whiteboard.
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