You are what you eat. Yes, and you are what you think.

Whether You Think You Can, or Think You Can't... You're Right - Henry Ford

I've been barbell training since August of last year and working with a coach to ensure I am progressing safely and appropriately along the way. Like with anything new and demanding, there have been a few stumbles along the way.

I noticed a trend in my thoughts when I faced challenges in my training. Spoiler alert: If you train for anything difficult, you will eventually face some sort of obstacle.

I had this repetitive thought when it seemed training wasn't going my way. "Maybe this isn't for me."

I've learned to recognize and question my thoughts instead of accepting them as fact. Even as a young girl, my mother taught me that I didn't have to believe every thought that passed through my head—thoughts lie.

Our brains often try to rationalize and protect us, but sometimes we don't need protection. Why did I keep thinking this one particular thought when training didn't go as planned? I recognized it was the first thought that would lead to quitting.

• If this wasn't for me, what should I do about that? That process led me down the wrong path.

• If this wasn't for me, it's not my fault. It just happens to not be my thing. I was letting myself off the hook, so I didn't have to feel bad about my choice.

• If I accepted that it wasn't for me, I would be rationalizing a poor choice to discontinue training.

The problem with that line of thinking is despite some setbacks and difficulties, barbell training is for me, as long as I want it to be. Just because I face a challenge or disruption in my practice, doesn't mean that I can't continue. It just means that I may have to change my mindset, maybe change my programming, and get creative with ways to move forward—because barbell training is for me.

Learning to recognize this thought as not accurate and not helpful allows me to set it aside while I work to overcome challenges and keep moving forward. The fact that the idea was persistent allowed me the recognize it as a limiting belief.

OVERCOMING LIMITING BELIEFS

A limiting belief is an unhelpful or untrue thought that can block your ability to progress. It is something you believe that may not be true.

I work to combat limiting beliefs with positive thoughts. For me, it's not about woo-woo magical thinking that is supposed to manifest positive results but recognizing negative, unhelpful thoughts and reminding myself of the positive truths.

• I am strong. Look at all I have accomplished. Look how far I have come. Fact.

• I have overcome these types of obstacles in the past and became better for them. Fact.

• I can do hard things. Fact.

• I am consistent. Fact.

Consistency is one of my mantras. Consistency solves most issues in the long term. It's not about pushing through pain or working beyond your capacity, but figuring out how to continue to move forward safely and sustainably, despite the circumstances. Just. Stay. Consistent.

PROBLEMS ARE OPPORTUNITIES

Hurt? Instead of focusing on what you can't do, get creative about what you can.

Are you frustrated with a lack of progress? Focus on how far you have come, stay consistent, and reevaluate your training programming for possible ways to reignite results.

The combination of helpful, insightful, true thoughts combined with consistent action will get you most of the way to your goals. Learning to recognize and overcome limiting thoughts and beliefs can be the difference between success and failure.

Get creative about solutions. Of course, we all have obstacles; how do you overcome them? It may be true you are busy, but what can you do differently to arrange a time to work out? It's often not an easy answer or solution; it takes a willingness to recognize and overcome limiting beliefs and make real change. It's hard work.

Are you going to let a thought take you down? What are your limiting beliefs and thoughts?

COMMON HEALTH & FITNESS LIMITING BELIEFS

• I am not athletic

• I can't lose weight

• I don’t like to work out

• I don't have time

• I am not a morning person

• I always fail when I try this

• I could never do that

• I'm too old for that

• I'm too fat for that

• I am not cut out for this

• No one in my family is athletic, I have bad genetics

• I am not coordinated enough

• I'm too lazy

• I like junk food too much

• I’m not strong

• I’m not a fast runner

The problem with these types of thoughts is that they seem real, but it's essential to step back and consider:

Is it true because I think it, act like it and make it so? Does it have to be true? What if I changed the way I think and change the way I act, could this change?

Am I using this as an excuse to not challenge myself, or to rationalize a choice that brings me further from my goals?

Many years ago, long before I was a trainer, I used to think I hated strength training. I self-identified as a runner; I was 100% on team runner. I hated strength training. It seemed true. I did not enjoy it the way I loved running. But when I committed myself to a consistent, appropriate strength training program with an open mind and willingness to try something new, I fell in love with it.

I loved it so much I studied to become a personal trainer so that I could help other people like it too. What happened? When I told myself I hated strength training, I did. When I fought through that limiting belief, I learned something new about myself and became a stronger runner (and person) in the process.

What are the stories you tell yourself? Be honest. We all do it. I am working to overcome all kinds of limiting self-talk. I tell myself I am not a morning person. I tell myself I am an introvert. I tell myself I suck at talking on videos. Are these true? Or are they true because I make it so?

The critical questions to ask is, "How would I act if it wasn't true?"

What would I do if I was a morning person? How would I act if it wasn't an introvert? What if I was great at videos? What would I be doing differently? How much would I change for the better?

What questions can you ask to overcome your limiting beliefs?

Limiting beliefs lead to resistance when faced with a challenge.

Overcoming Resistance

Resistance looks like this: "That may work for you, but it wouldn't work for me because (insert any reason here.)"

• I would strength train, but I hate it.

• I would run, but I'm too old

• I would eat a healthy breakfast, but I don't have time

• I would get up early to workout, but I'm not a morning person

• I would bring my lunch to work, but all my co-workers go out every day, and I'd feel left out.

• I would train for a race, but I could never do that.

• I would eat healthier, but I have bad genetics, so why bother?

• I would go to the gym, but I don't fit in there.

• I would exercise, but I am not an athletic person

• I would meal prep for healthy dinners, but I can't lose weight no matter what I do.

• I'd work out, but my family is not supportive.

• I could try to lose weight, but I hate to eat healthily.

It sounds like an excuse to an outside ear, but internally it feels real because it’s based on those limiting beliefs you hold so dear. Resistance pops up in your brain before you have much time to consider it, then you immediately accept it as a fact to rationalize your choice. Your mind saved you again from getting uncomfortable. Good job, brain, but we must get uncomfortable if we are going to change and grow.

The only way to combat resistance is to recognize it, then question it, and take action to combat it. How would you act if that wasn't true?

When resistance pops up, recognize it as not helpful, and consider if it is correct before you blindly believe it, and use it as your reason not to change, grow, or improve.

Do you have any examples of a limiting belief that proved not to be true when you pushed past your excuses? I'd love it if you shared in the comments to inspire others.

We are all a work in progress, so thank you for joining me on this journey of self-improvement.

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Questions? I’d love to help.

Coach Lea

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