FitWorks Burbank

Do you ever get into a mode where you feel frustrated by your progress (or perceived lack of) in your workouts, or at work, as a parent or student? 😖

Oftentimes this frustration is coming from not acknowledging, noticing, or remembering what actually IS going well and how you HAVE progressed.

𝘓𝘦𝘵’𝘴 𝘧𝘢𝘤𝘦 𝘪𝘵- 𝘸𝘦 𝘰𝘧𝘵𝘦𝘯 𝘨𝘦𝘵 𝘴𝘰 𝘧𝘰𝘤𝘶𝘴𝘦𝘥 𝘰𝘯 𝘨𝘰𝘢𝘭𝘴 𝘢𝘯𝘥 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘵𝘩𝘢𝘵 𝘸𝘦 𝘧𝘰𝘳𝘨𝘦𝘵 𝘵𝘰 𝘵𝘢𝘬𝘦 𝘵𝘩𝘦 𝘵𝘪𝘮𝘦 𝘵𝘰 𝘤𝘦𝘭𝘦𝘣𝘳𝘢𝘵𝘦 𝘴𝘮𝘢𝘭𝘭-𝘸𝘪𝘯𝘴 𝘢𝘭𝘰𝘯𝘨 𝘵𝘩𝘦 𝘸𝘢𝘺.
🌪This month, before you rush off to tackle your next win, set some time aside for yourself to celebrate victories, big and small.

𝗛𝗲𝗿𝗲’𝘀 𝘀𝗼𝗺𝗲 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝘀𝗲𝗹𝗳-𝗰𝗮𝗿𝗲 𝗯𝘆 𝗮𝗰𝗸𝗻𝗼𝘄𝗹𝗲𝗱𝗴𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀:

◾️ At the end of each day, write 1-3 small accomplishments or wins. 📝
◾️ Next time you have a good workout, take a moment to yourself before you leave the gym and feel good about the class.
◾️ Think back to where you were (in any area of your life) 1, 3, or 5 years ago- and see how far you have come.
◾️ Next time you Level-up, finish a project, give a presentation, or just showed a lot of patience one day, give yourself a reward that feels good to you.
◾️ Set a 2 minute timer each day to give gratitude… to yourself!!
◾️ The same as you would pay a compliment to someone else, Say out-loud that you’ve accomplished great things today. Even something simple like “Wow, I did a great job!” is enough to help affirm your own achievements.

This is the psychology of achievement; successfully completing one task triggers a feeling of happiness in your brain (dopamine release), and motivates you to continue.

𝘽𝙤𝙩𝙩𝙤𝙢 𝙡𝙞𝙣𝙚- 𝙖𝙡𝙡𝙤𝙬 𝙮𝙤𝙪𝙧𝙨𝙚𝙡𝙛 𝙩𝙤 𝙘𝙚𝙡𝙚𝙗𝙧𝙖𝙩𝙚 𝙮𝙤𝙪𝙧 𝙬𝙞𝙣𝙨- 𝙗𝙞𝙜 𝙖𝙣𝙙 𝙨𝙢𝙖𝙡𝙡. 🎉

Every emotional reaction and thought we may have comes down to 𝘁𝘄𝗼 𝗰𝗼𝗺𝗽𝗼𝗻𝗲𝗻𝘁𝘀:

1️⃣ -our expectation or preference associated with our sense of self (we are hard-wired to protect our body in a practical way, and our emotions and thoughts also contribute to a sense of self)
2️⃣ -our perception (the things around us that we take in through our senses)

But your minds and reactions are not entirely who or what you are.
“𝐌𝐞𝐭𝐚-𝐚𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬” disciplines are ways to observe your mind, and redirect your mind into an activity that you choose.

🤔 What the heck do we mean by “meta-awareness disciplines”?! - Activities like self-reflection (journaling, ending your day with reflection prompts), learning about how your mind works (like reading “𝗠𝗶𝗻𝗱 𝗛𝗮𝗰𝗸𝗶𝗻𝗴 𝗛𝗮𝗽𝗽𝗶𝗻𝗲𝘀𝘀"), and self-observation (meditation, for example) can help us change our understanding of “self”. Doing those activities daily or regularly is a discipline to increase self-awareness and clarity in life. 🤸🏻

The point is: when we see that the reaction of the mind as simply an option, we feel liberated and more in control of our happiness.

👉 Check out Sean Webb’s book for more info!

Your 𝐓𝐫𝐚𝐧𝐬𝐯𝐞𝐫𝐬𝐞 𝐀𝐛𝐝𝐨𝐦𝐢𝐧𝐢𝐬 (TVA) is responsible for:
Pulling your belly button in towards the spine, compressing the ribcage (when moving weight, or breathing), creating intra-abdominal pressure (bracing like we talked about in an earlier post), and assisting your lumbar spine through moving the pelvis and/or ribcage.

The TVA can’t actually activate without the assistance of other muscles like pelvic floor, obliques, and diaphragm, but there are some movements that give it more focused attention.

🆂🅸🅽🅶🅻🅴 🅻🅴🅶 🅶🅻🆄🆃🅴 🅱🆁🅸🅳🅶🅴🆂 are proven to demand more from the TVA- this is because movements that require rotation-resistance, resistance of the hips or ribcage moving side-to-side, or resistance of extension where the ribcage and pelvis move farther apart 𝗶𝘀 𝘄𝗵𝗮𝘁 𝘁𝗵𝗲 𝗧𝗩𝗔 𝗶𝘀 𝗺𝗲𝗮𝗻𝘁 𝗳𝗼𝗿!

👁‍🗨 All studies support the idea that more challenging versions of movements 𝗱𝗼 train the TVA! (like single-leg Glute bridge versus regular Glute Bridge for example).