Mindset Shift: One Rep at a Time
Our minds are very powerful. They can either help us or hurt us. Work for us or against us. Make things easier or make things harder.
How many times have you been in the middle of a set or workout, and you’ve thought to yourself “I can’t do it” or “How am I supposed to keep going?” This voice convinces you that you’re incapable and weak. You begin to feel defeated and start flying through the movements to “just get it over with.”
This is your internal dialogue and self-talk working against you. The more you tell yourself you “can’t” do something, the more your subconscious is going to believe you. Each time this happens you are holding yourself back.
Instead of getting overwhelmed by thinking about how much you have left or how “bad” you are at performing a certain exercise, start to focus on one rep at a time. Think about that single moment rather than what’s remaining. Dial in on properly breathing through the movement.
Connecting to your breath engages your parasympathetic nervous system bringing you back into the present moment. You’re no longer trapped in your mind’s negative, unhelpful thoughts. Putting you back into the driver's seat so that you can control the narrative.
It’s all about your mindset around how you choose to speak to yourself. This can be a difficult task and takes practice. The ticket is interrupting unwanted thoughts with your breath to replace them with something more reassuring.
When you start to doubt yourself mid-set or you tell yourself it’s too difficult, replace that thought with whatever you find to be inspiring. It can be affirmations, phrases or even reminding yourself that you have done this before and you can do it again. Don’t underestimate the power of self-talk.
Since this technique brings you back into the present moment, it allows you to concentrate on form too. Correct form makes performing the exercise easier. This has a positive effect on how you feel through the movement meaning you don’t get overwhelmed and promotes good internal dialogue.
Complete one rep of the exercise or movement, reset and repeat. All while focusing on your breath and form. When that little voice of doubt starts to creep back in, interrupt it with encouraging, loving and positive words.
Every rep matters. It may not be obvious in the moment, but overtime these reps compound into growth. Go into every workout with the idea of training with intention to ensure you are engaged and present.
Remind yourself that this is (good) temporary pain and discomfort, and that it will pass. You’ve been through it before. You can do it again. Think about how good you will feel after.
This mindset will lead to more confidence as you support and push yourself. You’ll start to notice your capability and that you can accomplish more than you think. Practicing this will undoubtedly lead to gains — physically and mentally.