January 16, 2023

 3 rounds:

25 sit ups 

10 deadlifts (65lbs)

10 back squats (65 lbs)

400m run 

Cool down:

2 rounds - 

10 bench press (55lbs)

10 push ups 

Then off to spend the morning snowboarding with my 15 year old daughter. I would’ve snapped a picture but it was too cold to take my gloves off 😂🤦🏼‍♀️. 

Mamele Message for Today:

Three thoughts I wanted to share for mindset today:

1)You either spiral up or spiral down.

Each action that we take is followed by another one, and that section action we take either spirals us up or down. 

Example: if you miss a workout one day, the next day you can choose to miss another one or you can choose to workout. One decisions spirals you up closer to where we want to be, and the other one spirals you down further away from you are wanting to be. 

Choose to spiral up! Don’t let the all or nothing mindset stop you from keep making small choices to spiral up to the person you want to be.

2) Never underestimate the power of a small pivot.

If something isn’t working for you, the answer is probably a lot smaller and simpler than what you’re thinking. The key to success is not life altering huge decisions every day but rather small adjustments performed consistently rather than quitting.

If something seems to not be working, ask yourself what’s one small thing you can do to help or make it better? 

3) Build your mindset muscles

We all focus on building our muscles on our body and this takes a long time! The same goes for our mind, in order to mentally become tougher we MUST work out our mind each day. We don’t all of a sudden have endless will power or motivation or discipline. It’s continually doing those things we say we’re going to do and sticking to our commitments to keep strengthening our “mindset” muscles. 

Build the mindset muscle to bounce back quickly. 

Build the mindset muscle of never giving up. 

Build the mindset muscle of not thinking in an all or nothing way. 

It takes practice and daily work. It doesn’t happen overnight. But it’s life changing.

“Pursue Progress not perfection”