4 Steps to Grow Your Number 1 Muscle: Mindset Muscle

By Valerie Solomon, Busy Mom Gets Fit

"... a mindset is a set of assumptions, methods, or notations held by one or more people or groups of people. A mindset can also be seen as incident of a person's world view or philosophy of life." -- Wikipedia

Mindset is the number one thing deciding your success in…

A fitness program

A business venture

Relationships

Your level of happiness

Your level of peace

It’s one of the reasons I love working with women to develop confidence and a new mindset through fitness. A mindset shift affects every area of our lives. 

I know that if I can help you grow your mindset muscle, the actual muscles (or goals that you have) will come along.

We all have stories we tell ourselves.

“I’m not strong.”

“I can’t do that.”

“I am not athletic.”

“I am too old, too far gone, too whatever.”

“My body will never….”

“My genetics….”

“I never stick to anything.”

“I quit.”

“I don’t have time.”

All of these thoughts are just stories you are telling yourself that do not serve you. Someone with a busier life than you is doing it. Someone with the same genetics as you is doing it. Someone in your situation has figured it out, and you can too if you are willing to do the mindset work.

Are you willing to grow? Are you willing to take a hard look at your internal dialogue?

To grow your mindset, you have to start self coaching yourself. Consider this:

C - circumstance

T - thoughts

F - feelings

A - actions

R - results

A circumstance you cannot change happened and led you to -> these thoughts that are -> causing you certain feelings which lead to -> you taking or not taking actions -> leading to your current results.

How do we shift?

You cannot change the circumstance, but you can change your THOUGHTS about the circumstance -> which will cause a ripple effect.

Possible Example:  

Circumstance: Someone made fun of me as a kid about my athletic ability 

Thoughts: I think I am not athletic

Feelings: I feel embarrassed to try

Actions: I don’t exercise

Results: I am feeling unhealthy, sluggish, out of shape

Now shift the THOUGHT:

Circumstance: Someone made fun of me as a kid about my athletic ability 

Thoughts: Kids are silly. God gave me a capable body that can do whatever I train it to do

Feelings: I feel like trying

Actions: I exercise

Results: I reach my health and wellness goals

4 Steps to Growing Your Mindset Muscle

1. Recognize the stories you are telling yourself that are keeping you from your goal. 

2. What circumstance did these stories originate from? Did something happen along the way to make you think this way?

3. What thoughts -> results have developed because of that circumstance?

4. Reframe your thoughts about the circumstance.

Check out my free resources for more mindset work.

Why Am I Tired all of the Time? 6 Reasons

By Valerie Solomon

A common issue with women that I speak to about diet is that they are craving more energy. Yes we want weight loss, but we really want to feel good.

They say:

I eat well, but I’m so tired.

or

I don’t know where to start to feel better.

Here are 6 Reasons You May be Feeling Tired:

1. You’re eating too much sugar.

Simple sugar is digested quickly by the body, leading to a dip in blood sugar levels that leaves you feeling fatigued.

2. You aren’t exercising enough.

Exercise gives you a short-term energy boost, even if you started out tired. Regular exercise improves sleep quality, which will ultimately leave you feeling more well rested.

3. You’re skipping breakfast.

It's important to give your body good fuel to start the day.

4. Your overall nutrition is lacking nutrients your body needs to feel and function its best.

This is why we take vitamins and all natural supplements... to fill the nutritional gaps.

5. You’re dehydrated.

Even mild dehydration can have adverse effects on energy level, moon, and concentration.

6. You’re not snacking smart.

Choose a snack that has a combo of protein and complex carbs for an energy boost that will last throughout the afternoon.

What to Wear to Workout

You’re ready to “do this!”

You’ve signed up for a gym membership. 

Bought a new gym bag.

But before you just grab any shirt and shorts from your closet, read on for some tips on best (and worst) choices before heading out for that sweat sesh.

It’s not about style, but more functionality. Think of it as “dressing for success”

What you wear during a workout will directly correlate back to your performance. 

While this isn’t designed to encourage you to embark on a full-on athletic apparel shopping spree (I’m a huge fan of Old Navy, TJ Maxx and Marshalls for finding bargains!), I wanted to offer up some benefits to adding a few true fitness attire to your wardrobe.

Quality fabrics, good shoes, and a proper sports bra are key!

1. Ditch the Cotton.

   100% cotton clothing may keep you cool in everyday life but, let me explain why cotton is not the best fabric for your workout attire.

   While cotton is breathable, affordable and easy to maintain from a wash cycle standpoint, their downfalls actually outweigh the benefits as workout attire. First off, when you sweat, the clothing will feel heavy and wet thanks to cotton’s high absorbency. Consider a sweat-wicking synthetic fabrics as an alternative. If you simply can’t part from cotton, there is a moisture-wicking cotton option that has been woven to improve its moisture-wicking qualities.
   

2. Leave the old sneakers at home.

   I have a whole other blog on “types of shoes for specific kinds of training”…. but for now, let’s cover the downfalls of training in old sneakers. Worn out sport shoes will not provide your feet with adequate protection during your workout. Without proper support, you open up the possibility for injuries.

   This quick check will help you determine if it’s time for a new pair of kicks:

   Place your sneakers atop a table and look at them at eye level. Also, flip them upside down and examine the soles. If a portion of the outside soles is smooth, uneven, and worn, invest in a new pair for workouts. And while it’ll be tempting to wear those new shoes out and about… reserve them strictly for exercise. Different activities create different wear patterns on the shoes. It’ll increase their shelf life and help avoid injury.
   

3. All bras are NOT created equal.

   You might be heading to the gym straight from work or lunch with friends. It might seem like no biggie to keep on whatever bra you were wearing earlier in the day. However, if your wardrobe consists of regular bras or old sports, it’s time to invest in some quality sports bras.

   Most regular bras are not designed to handle the impact and movement that exercise brings. Not only are you increasing your odds for long-term sagging, but many are not designed in moisture-wicking materials (hello, chafing). Finally, and one of the most important reasons for a good supportive bra, is to avoid back issues that you could become susceptible to encountering. There isn’t a one-size-fits-all sports bra either. Thank goodness for that because each of us are built differently. From bust size to preferred activities, choose the one that best fits your lifestyle and body!

Committing to your health expands beyond just the effort you put into nutrition and fitness. It’s those supporting elements, such as workout attire, that deserve some thought as well. Not only will appropriate clothing and shoes allow for safer, more efficient workouts… but there’s an unexplainable boost in confidence that happens when you have clothing that fits well and supports your goals. You’ll find yourself excited to dress and head to the gym.

Shoe talk: Why You May Need a New Pair

I’ve never pegged myself as a “shoe” person… but if one were to look in my closet, they may beg to differ. 

However, each pair is totally justified and has it’s own purpose. No, seriously. I NEED all of those shoes. 

Let me explain….

Choosing an appropriate workout training shoe can offer protection against injuries associated with your type of workout.  In addition, sport or exercise specific shoes can improve your performance, enabling, for example, quick direction changes.

Running Shoes

While running is not my favorite or go-to form of exercise, I will run occasionally for heart health, to lean out, or to just get outside and enjoy the weather. I keep a pair of running shoes on hand for times I want to go for a long walk or run. Running and walking sneakers are made for forward motion and have the maximum amount of cushioning and shock absorption to lessen the impact of your step during heavy landings. They protect your foot when it makes contact with the pavement. 

Running shoes are designed to provide stability for runners by having a built-up heel. If you’re wearing running shoes while squatting, you may find you’re actually rocking forward thanks to that built-up heel. If wearing a running shoe to the gym to lift or squat and you feel a bit unstable, that might be the culprit. 

According to the American College of Sports Medicine, the foot cushioning provided by running shoes can reduce some of the stress placed on the heel, ankles, and toes during a run. Appropriate cushioning can also help alleviate or prevent knee, hip and back pain, as it improves body mechanics.

Trail Running Shoes

Shoes specific for trail running are great if you’re one to venture outdoors for your cardio. They have extra grip on the bottom and can offer stability in a variety of terrains. 

Depending on how frequently you run, this pair of shoes might need to be replaced frequently or not often at all. Most high-quality running shoes should be replaced between 300 and 500 miles - approximately four to six months for someone who averages 20 miles per week

So, while running shoes are great for running, they aren’t the shoes I’d wear if I planned to lift weights. When lifting or performing an exercise such as squats, you need a shoe with LESS cushion. 

Cross Training Shoes

If you’re incorporating cardio (some running, jumping, etc.) into your weightlifting sessions, a “cross trainer” will be your best bet. You’ll find them to have less cushion than a “running shoe” but still offer comfort and stability for some running. The reason for less cushion is the assumption that your feet are remaining in contact with the ground for the majority of the exercise. A cross trainer also primarily offers lateral support, which is essential for multi-directional movements. A few of my favorite brans cross trainers are Innovate and Nike Free. Cross-training shoes can be used for lower impact exercises like weight lifting, rowing, elliptical, and Zumba. 

Sports Shoes

There are shoes designed specifically for sports like basketball and tennis for a reason. They will provide lateral or side-to-side support since that’s the primary motion your body will move. If you’re entering these sports and don’t have a shoe designed for that sport, definitely invest in a pair. Your ankles will thank you!

Fashion Shoes/Sneakers

I have plenty of these in my closet too! Fashion shoes can be comfortable and are usually the least expensive “sneaker” option. When starting a new exercise program, don’t be tempted to grab just any cute sneaker or a bargain shoe. While they may be cute, not all sneakers off the rack are actually designed to support you through a workout. They’re great for running errands or a quick walk, but they aren’t built for performance. If you’re out and about with a plan to hit the gym later, be sure to grab a pair (as mentioned above) that will offer the necessary support.

While we look sometimes for “cuteness” and comfort when choosing a shoe, it’s important to keep “support for your chosen sport” at the top of the priority list. So, next time someone asks, “Do you really NEED multiple sneakers?” You can confidently say “Why yes… yes I do.” ;)

Check out my video on the topic on Instagram

The One Thing Keeping You From Reaching Your Fitness Goal and How to Fix it Now.

After years of working with women, I know what is keeping you from reaching your fitness goals.

It’s not your genetics.

It’s not your body type.

It’s not your metabolism.

It’s not that you don’t have time.

It’s not that you don’t know what to do.

It’s not that you always quit everything you start…. (Well, we are getting closer here.)

The one thing keeping you from never reaching your fitness goal is that you don’t believe in yourself that you can.

Maybe you are saying, “I am going to try to hit this goal.” You start out testing your own will to stick to a routine. 

Or maybe you say  “I am afraid to commit to a program because I don’t trust myself that I will stick to it.”

Or do you pay a trainer because you think the outside accountability will make up for your lack of belief in yourself? You think that somehow others will be able to inspire you to change for good... 

Meanwhile, you have this ongoing and LOUD inner voice doubting yourself?

It’s my experience as a trainer, that if you don’t find some belief and confidence in yourself, you won’t succeed. If your inner voice isn’t coaching you onward, it’s going to overpower any other motivating voice in your life.

It’s the inner confidence, belief and vision you have for YOURSELF that will get you to your fitness goals. 

A trainer can provide a program, empowerment, and outward motivation, but until you work on your inner voice and belief system, you won’t change for good.

“You’ll See It When You Believe It.” - Wayne Dyer

This is a simple lesson in the law of attraction.

When you consciously or subconsciously doubt yourself, you are attracting the “staying stuck” into your life.

When you believe that you will reach your goal, you will.

The good news is that we can fix this! We can even fix it quickly if we really choose to.

How do we go from doubt to belief? 

Here are some tips to start building your belief today:

1. Borrow someone else’s belief.

For once, believe your trainer or your friend when they say, “I know you can do this.” 

2. Look for proof from other’s stories.

I promise that someone else with a similar story (or even a tougher one) to yours has done what you want to do. I know someone that is a bodybuilder with no arms! I know people who have lost 100s of pounds; I know many moms who are in better shape now than before kids; I know many women in their 40s, 50s, 60s, 70s + that are in their best shape of their lives. You can do it. Others have even paved the way.

3. Recognize your inner voice and what it is saying to you about this.

A simple recognition that you are speaking doubt into yourself, can shut it down. Recognize the dialogue, and stop it.

4. Make a firm decision now to change.

Some people spend a lifetime trying to change, and some people decide in an instant that enough is enough. A firm decision to change, that truly shifts your life, can take years to arrive at, or it can take a split second. It’s up to you. What if you said right now, “I am going to do this and I know that I can and I will.”?

5. Keep believing in yourself and that you will reach the goal even when you have a bad week.

Falling off the wagon does not mean you are a failure. Life happens. Call on your belief in yourself and your commitment to succeed and just climb back up there. It’s a journey of ups and downs and sometimes changing direction completely, but you will arrive…. If you believe that you will. 

We could all use support, positive coaching, a circle of people that help us along, but true empowerment and change happens when you believe it for yourself. That’s what I want for you.

Please reach out if I can help.

Val Solomon, Busy Mom Gets Fit