We Can Do Hard Things: Breaking Free From Limiting Beliefs

The past year has been a whirlwind of challenges, growth, and realizations. Recently, I hosted a webinar focused on navigating the holiday season while progressing toward health goals. Many people worry about gaining weight or losing progress over the holidays, so we discussed balanced ways to stay on track.

One topic that resonated with many was the idea that our identities are shaped by the stories we tell ourselves. It made me reflect deeply on the labels we assign ourselves and how they can either empower or limit us.

Breaking Down Limiting Identity Statements

In the webinar, I encouraged attendees to examine the labels they use:

• "I’m not a morning person."

• "I can’t stick to a diet."

• "I’m not good at sports."

These statements can hold us back, often without us realizing it. I noticed that I also had identity statements of my own, ones that I never questioned. For years, I labeled myself an introvert who was “better at writing than talking” and “not good on video.” But recently, I asked myself if these labels were really true—or if they only had to be true if I chose to believe them.

Stepping Outside My Comfort Zone

To challenge these ideas, I decided to push beyond my comfort zone. Over the past month, I posted short videos on YouTube daily, hosted a live webinar, appeared on a podcast, and went live on LinkedIn. It’s safe to say this was all new and daunting territory for me. Who even am I?

Surprisingly, it wasn’t as terrifying as I’d expected. No, I’m not a polished public speaker (yet), and I still have room to improve, but the positive feedback I received helped me realize that I’m not as “bad on video” as I once thought. Each experience nudged me to grow, showing me that the stories I had been telling myself were outdated and limiting.

Why Doing Hard Things Matters

Reflecting on the past year, I’ve continually stepped outside my comfort zone in small but impactful ways. Every time I’ve taken on something challenging, big or small, I’ve become a better coach and a stronger person.

When you push yourself to do hard things, even small ones, you gain confidence and open up new growth opportunities. The key is to stretch yourself just beyond where you’re comfortable, over and over, in safe and manageable ways.

A Year of Growth: Highlights and Lessons

In October 2023, I enrolled in the Precision Nutrition Master Health Coach program, a six-month journey that pushed me in ways I hadn’t expected. Every week, we participated in live sessions where we’d break out into small groups and practice coaching skills. Role-playing in front of my peers felt nerve-wracking; my heart would race every time. However, I showed up week after week, knowing that this safe environment was a valuable space to learn and grow. By the end, after an oral exam to demonstrate my coaching skills, I earned my Level 2 master health coach certification and felt renewed confidence in my coaching abilities.

Once the certification was complete, I had to log 50 coaching sessions to qualify for the national board exam. Due to time constraints, I had to ramp up quickly, completing around ten weekly sessions to meet the requirement within five weeks. Initially, I thought connecting with new people in each session would be intimidating because I’d always seen myself as someone who builds deeper connections over time. But again, it was just another story I was telling myself. I surprised myself with how naturally I connected with new clients, realizing that this “introverted” narrative was less true than I’d imagined.

The exam itself was another significant hurdle. I studied intensively for about 12 weeks, joined a study group with other coaches, and took the exam last week. While I’ll find out my results in December, I know I did my best, and I’m proud of the effort I put in to prepare.

The Physical Challenge: Running 5Ks in Texas Heat

The year wasn’t just about mental and professional challenges; there was also a physical one. I ran a 5K every Thursday at 7:30 p.m. this summer in the Texas heat. Week after week, running fast in that heat became both a physical and mental endurance test. Each race was hard, but the consistency helped me build a level of mental strength that I didn’t know I had.

A Year of Growth and Big Plans for 2025

Reflecting on all these experiences, I see how each challenge helped me grow in unexpected ways. This year has been about embracing my potential and letting go of old, limiting beliefs. From pushing through self-doubt to completing new professional milestones, it’s been a transformative journey.

I’m excited about what’s ahead. I’ve got big plans for 2025, and I can’t wait to see how the next chapter unfolds. So, stay tuned and join me in this journey of growth!

Take ACTION

Growth happens when we step outside our comfort zones and do things that challenge and stretch us. By questioning the stories we tell ourselves and taking on “hard but doable” tasks, we open up opportunities for personal and professional growth. It’s not about perfection or instant mastery; it’s about small, consistent steps that build confidence and resilience over time. Remember: you, too, can do hard things. What will you try first?

6-WEEK HOLIDAY CHALLENGE BEGINS NOV 18th

Don't miss out! The 6-Week Holiday Challenge kicks off on November 18th, so this is your last blog post reminder to join before we begin! I'm keeping the cohort small to ensure that each participant receives personalized attention and support. This is not a one-size-fits-all program—it's tailored to help you succeed, no matter where you're starting from. If you’re ready to take control of your health this holiday season and finish the year strong, now’s the time to sign up. Let’s make this season your healthiest yet—reserve your spot today!

Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a master health coach, personal trainer, and running coach, dedicated to helping YOU get strong, body and mind!

@fortworth_trainer

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Leadership Meets Fitness: Lessons for Thriving in Life and Work

My friend, executive coach Briana Sharp, texted me:

"Do you want to do a LinkedIn Live with me on the intersection of health and career performance?"

Briana and I have been friends for about ten years. I'm always impressed by her business acumen and the fact that she has completed an incredible 117 half-marathons! We first met when Sweat Pink hosted Blogfest conferences for fitness bloggers, which were part of the larger IDEA World Fitness convention. We've both come a long way since then, and I loved her idea of discussing on LinkedIn how success in business and health/fitness overlap.

But my visceral response was, No way. I stepped back from my emotions for a second and texted back:

"Live? That sounds scary, so yes!"

Stepping Outside MY Comfort Zone

The worst reason to say no to an opportunity is because it sounds scary. In the past, I might have even convinced myself I had a legitimate excuse (Oh, I'd love to, but I have plans to reorganize my sock drawer!). Deep down, I would know the truth—I was avoiding discomfort. But we don't grow by staying in our comfort zones. If you never step outside of it, it remains small. If you try new things, you win or learn, expanding your comfort zone.

Going live feels scarier than writing, where I can edit until I approve of every word. In a live situation, I'm left with just my brain and mouth. Who knows what will happen?

But what's the real risk here? I stumble over some words? I don't articulate a thought as clearly as I hoped? A coworker from 20 years ago judges me unfairly (or totally fairly)? LinkedIn rises against me, and I lose every client I've ever had? Okay, not that last one. The point is, the risk wasn't as big as my imagination made it out to be.

Saying Yes and Learning from the Experience

So, I said yes. We did our LinkedIn Live, and guess what? It went fine! None of those fears materialized. I wasn't perfect, but who is? I ended the call feeling energized and alive. The lesson: You don't get better by playing it safe. You improve by doing uncomfortable things; the more you do them, the easier they become.

Fitness Success Builds Business Success

The theme of our session was that the skills, habits, and mindset you develop through fitness provide a solid foundation for business success—and vice versa. Many people think fitness is about motivation and discipline, but it's more about skills and habits. What you do consistently yields the best results.

I often work with highly successful professional women who seek help with their fitness goals. Together, we discover that the strengths they've honed in the workplace—time management, a strong work ethic, overcoming obstacles, and problem-solving—are the exact skills they need to achieve their fitness goals.

During our live session, Briana shared that one of her executive clients improved his time management at work and, as a result, gained more personal time as an unintended benefit.

Building Resilience Through Fitness

Fitness teaches us to intentionally do hard things, which builds resilience. Then, when we face hard things in business or life, we have the confidence to handle them. Whether it's lifting heavier weights in the gym, running a faster 5K, or completing a marathon, these goals help us practice perseverance, fail in a safe environment, and ultimately achieve more than we thought possible.

Improved Confidence in Fitness and Business

One benefit of improved fitness is building confidence, which translates directly to business. Building physical strength or hitting a new personal record boosts your belief in your abilities. As you progress in your fitness journey, you realize your potential, leading to increased confidence. That confidence doesn't just stay in the gym—it spills over into other areas, including your professional life.

When you feel strong and empowered physically, you're more likely to approach business challenges with the same confidence.

The Importance of a Growth Mindset

Mindset is critical to success, whether in fitness or business. Developing a growth mindset in fitness—where setbacks are learning opportunities and consistency is prioritized over perfection—helps you push through obstacles and stay focused on long-term goals. Briana discussed how she coaches that same growth mindset in the workplace.

Through fitness, I've learned that failure isn't the end. It's just part of the process. I've failed plenty of times in the gym or on the race course, but I always come back stronger. The same applies to any challenge in life or business.

Learn more about Briana Sharp at www.getrazorsharp.com

So, What's Your Next Scary Step?

Success in fitness and business aren't as different as they may seem. Both require resilience, a strong mindset, and the development of consistent habits. If you're willing to step outside your comfort zone and embrace the lessons from one area of life, you'll find those lessons carry over to every other aspect.

So, what's your next "scary" step?

On November 5th, I am hosting a free workshop to help you navigate the holiday season while staying on track with your fat loss goals—without missing out on the fun! In this workshop, you'll learn practical strategies for enjoying your favorite holiday foods, managing stress, and exercising while staying focused on your health. We'll cover sustainable nutrition tips, mindset shifts for long-term success, and simple ways to keep active during the busiest time of year. Don't just survive the holidays—thrive through them! Save your spot here!

Hope to see you there!

Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

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Behavior Change for Humans

Behavior Change for Humans

I was going to title this blog post 'Behavior Change for Dummies,' but I didn't want to get sued by the 'for Dummies' book people. Hah. Some of you may remember that my first fitness-focused blog, many moons ago before I was a coach, was called 'Running for Dummies.' (Anyone?) I have a soft spot for that blog and all that stemmed from it. But, 'for humans' makes more sense. Behavior change is hard, and we are not dummies because something takes work.

The Challenge of Behavior Change

Over the years, I have coached many intelligent and successful people who felt stuck regarding the behavior changes needed to reach their goals. People generally know what to do, especially those engrossed in health and fitness, but sometimes struggle with execution. The reality is that there is a difference between knowing and doing.

Sometimes, the obstacles seemed stacked against them, and I can't tell you how many times I've heard smart and hard-working women I coach exclaim, "I've tried everything, and nothing works!"

Have you addressed your stress?

Managing Stress as a Starting Point

Whatever goal or behavior change you want to accomplish, managing your stress is an excellent starting point. High stress can lead to other undesirable habits, like overeating, under-exercising, or using alcohol or substances to cope. If you tackle stress as the first behavior change, the others you desire will more easily follow. The paradox is that while we may want to behave in a way that reduces stress, the change process can be a source of stress in itself.

There are many sources of stress, some productive, some wholly unproductive, some under our control to manage, and many out of our immediate control.

Relax and Release

"If there is no solution, there is no problem."

One of the biggest challenges in managing stress is acknowledging that some are out of our control. You can't change the past, you don't have control over how other people behave (although you can set boundaries on how you will react to those behaviors), and you can't predict or guarantee future events.

One mindset shift for managing stress is letting go of what can't be changed. Is your boss a jerk? You can quit your job, but that can be challenging. So, a mindset shift of accepting that it is their personality and not a reflection on you can be liberating. You can look for a new job, but in the meantime, accept that this is your current reality, and you won't let someone else's poor behavior disrupt your peace.

You are in control of how you feel and react.

Overcoming Setbacks in Training

Sometimes, we face injuries and setbacks in the gym or our running training. Does it help us to fret, worry, and complain while we heal? Or would it be more productive to accept our current reality and shift our focus from what we can't do to what we can do? How can we move forward? Being frustrated and upset doesn't help the situation; it only demoralizes us. So, feel that frustration, process it, but don't live there. Learn to move on from it and move forward.

I call this perceived stress. How we perceive, process, and react to daily stressors is within our control. The gossip at work, the line-cutter in traffic, the uncooperative electronics, the jerk on social media. Yes, even that nagging injury. Annoying? Yes. But these types of people and events can zap our energy and stress our nervous system if we let them. What can we let go? Can we take a deep breath, laugh, and realize in the big scheme of life, these things don't matter? If I can't do anything about it, then 'Relax and Release' is my mantra in response to those inconvenient and annoying stressors. I'm not perfect, of course, but I try to stay mindful and not let the unimportant steal my joy and energy for things that matter.

Healthy Stress Management Practices

Healthy stress management can include spending at least twenty minutes daily relaxing, walking (or another light, low-intensity movement such as restorative Yoga), or seeking positive support to relieve your body and mind from stress.

If twenty minutes seems too long, start with five and build to twenty over time. It's not an all-or-nothing choice. What you can do today is enough to start. I wrote more about stress last month if you are looking for more concrete actions to take.

Assessing Your Stage of Change

It's helpful to assess where you are in the change process. The five stages of change can be valuable for thinking through and getting an honest assessment of where you are with the change you wish to make. I am using stress management as a starting point, but this applies to any behavior change you want.

Precontemplation: Not ready; not intending to take action, not feeling like you need to take action.

Contemplation: Considering change; intending to take action in the next six months.

Preparation: Ready; prepared to take action in the next thirty days.

Action: Made the behavior change, but for less than six months.

Maintenance: Doing the new healthy behavior for more than six months.

To assess what stage of change you are in, check the statement that best reflects where you are in the process of healthy stress management:

• I don't intend to spend at least 20 minutes a day on healthy stress management.

• I am considering adopting healthy stress management in the next six months.

• I intend to adopt healthy stress management in the next month.

• I have been practicing healthy stress management for less than six months.

• I have been practicing healthy stress management for more than six months.

• I don't experience stress in my life.

The Pain of Staying the Same vs. Changing

Often, we don’t change until the pain of staying the same becomes more than the pain of changing. We remain the same because it's comfortable, even sometimes if 'comfortable' is to our detriment. Sometimes, this source of pain comes with a medical diagnosis, a health scare, or the reality of the challenges of everyday living in our current state.

One way to help us move into the action phase is to consider the pros and cons of changing vs. not changing. The truth is that even when we act in ways that seem to be against our best intentions, there is something we are getting out of it.

What is good about staying the same? What is bad about staying the same?

What is good about changing? What is bad about changing?

Once you have your lists, you may realize the positive results of changing outweigh the negatives of not changing, and we can begin to move forward.

Here are some ideas for the benefits of healthy stress management that are in no way an exhaustive list. What can you add? What would lowering your stress mean to you? Why is it important to you?

Benefits of Healthy Stress Management

• Reduce cravings, emotional eating, and risky behaviors to manage stress

• Reduce the risk of high blood pressure, heart disease, digestive problems, chronic fatigue, and other health issues

• Increase immune system

• Less muscle tension potentially reduces pain

• Reduce injury risk

• Have more mental resources to pursue your passions and goals

• Reduce anxiety and depression

• Feel more relaxed

• Sleep better

• Feel more centered and present

• Have more energy

• Increase motivation

• Improve interpersonal relationships

What else will lowering your stress levels accomplish? Make a list of your own. If the behavior you want to change is something other than improving stress management practices, make a list of the benefits of your new habit. Spend some time thinking about why it is important to you.

Planning for Change

Once you determine that the benefits of change outweigh the benefits of staying the same, it's time to plan your actions to move toward your goal.

What are you willing to change to meet your goal of better stress management? What do you need to do differently or a little bit better? It's important to remember that it shouldn't be an all-or-nothing choice. You don't have to be perfect; you just have to be a little bit better than today.

• Setting boundaries?

• Asking for help?

• Making time to relax and unwind?

• Reaching out for support?

• Getting enough sleep?

• What else can you do to manage your stress? You know yourself better than anyone else. What works for you?

Then acknowledge, what are you not willing to change? You don't have to be perfect to see results. Be honest with yourself so you don't set unrealistic expectations. Start with what you are ready and willing to change.

Overcoming Obstacles to Behavior Change

Anticipating and planning for obstacles is necessary for successful behavior change. Consider potential challenges, such as time constraints, lack of motivation, or external stressors. Create a plan to address each obstacle. For instance, if time is an issue, schedule shorter, more frequent activity sessions or integrate healthy habits into your daily routine. If motivation wanes, seek support from friends, family, or a coach, and set small, achievable goals to maintain momentum. By proactively identifying potential hurdles and thinking ahead of practical solutions, you can overcome obstacles more effectively and stay on track toward your goals. Honestly, when was the last time you attempted anything, and everything went perfectly according to the plan the entire time? That’s not have life works. Obstacles are a normal part of the behavior change process, so expect and plan for them so you can keep moving forward toward your goals.

Replacement Behaviors

As you work towards your goal, consider replacing old habits with new, healthier behaviors. Replacement behaviors are helpful because they help fill the void left by the old habits and make the transition smoother. For instance, if you used to cope with stress by overeating, find an alternative, such as taking a walk, practicing mindfulness, or engaging in a hobby you enjoy. These replacement behaviors distract you from old habits and contribute positively to your overall well-being. By consciously choosing healthier alternatives, you can reinforce your commitment to change and make your new habits stick.

Creating Space Between Thought and Action

Mindfulness is a powerful tool in managing stress and fostering behavior change. It involves paying non-judgemental, deliberate attention to your thoughts, feelings, and surroundings. Practicing mindfulness creates a mental space between a triggering thought or emotion and your response to it. This space allows you to pause, reflect, and choose a more considered, healthier action instead of reacting impulsively. For example, instead of immediately reaching for a snack when feeling stressed, you can take a moment to acknowledge your feelings, breathe deeply, and decide on a more constructive way to address your stress, such as walking or practicing meditation. This intentional pause helps break the cycle of automatic behaviors and promotes lasting, positive changes.

Taking Immediate Action: Your Steps to Change

1. Manage Your Stress: Begin with healthy practices like daily relaxation, light exercise, or seeking positive support.

2. Assess Your Stage of Change: Determine where you are in the stages of change—precontemplation, contemplation, preparation, action, or maintenance.

3. Evaluate Readiness: Evaluate your readiness to adopt new habits and identify the stage that best reflects your current state.

4. Consider Pros and Cons: Reflect on the benefits and drawbacks of staying the same versus making changes. Recognize the benefits of reducing stress, such as improved health, increased energy, and better sleep.

5. Develop a Plan: Create a plan that includes small, manageable changes you are willing to make. Start with what you are ready and willing to change.

6. Planning for Obstacles: Accept that obstacles are part of the behavior change process and prepare and expect them so they don't derail your progress.

7. Identify Replacement Behaviors: Find healthier alternatives to fill the void left by old habits. For example, replace stress-eating with activities like walking, practicing mindfulness, or engaging in hobbies.

8. Practice Mindfulness: Mindfulness helps you create space between your thoughts and actions, allowing you to make more thoughtful and healthier responses to stress.

As a coach, it's my job to walk people through the steps of behavior change. It helps address the common sentiment, "I know what to do, but I can't seem to do it." Simply talking your goals and plans through with a knowledgeable, empathetic human and having a bit of external accountability can help build the skills needed to achieve your goals.

If behavior change were easy, we wouldn't need coaches. Having someone on your side to affirm your strengths, assist you with obstacles, improve your mindset, and help you stay focused on a direct path can make a positive difference! Behavior change takes attention and effort, and often, it takes some trial and error. We are human, after all.

Did you like this post? Do you know someone who might benefit? It helps me when you share with your friends and followers.

Questions? I’d love to help.

Coach Lea

I am a personal trainer, running coach, and master health coach dedicated to helping you get strong, body and mind!

@fortworth_trainer

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