Avoiding the "all or nothing" mindset 🫣

Happy Thursday Three!

Here are this week's coaching tip, exercise tutorial and question to ponder for the week.

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I. Thinking on a continuum.

It is easy to fall into a mindset where there are only two possible outcomes.

For instance, a meal is either "good" or "bad". You either trained hard that week or you didn't, you're either excelling or failing. This is what is known as having an "absolute mindset," or what is commonly referred to as "all or nothing." While this approach gives you a sense of control, it comes at a heavy price.

Having an absolute mindset means that there are only two potential outcomes, either "win" or "lose." This makes it hard to adapt to the curveballs life tends to throw our way. For example, your carefully planned workout routine can be derailed by business travel, unexpected meetings, or old injuries flaring up.

Moreover, the constant pressure of always being "good" makes the "bad" options all the more attractive. This can lead us to start identifying ourselves based on our "good" or "bad" decisions. For example, a "bad" meal might make you feel like a bad person.

A more reasonable and sustainable approach is to view our choices on a sliding scale of "better" to "worse." This way, we give ourselves more room for small improvements instead of striving for perfection every time.

Thinking on a continuum allows us to adjust our efforts depending on the situation. For instance, when work is busy, the kids are ill, or we're not feeling well, we can dial back our weekly exercise routine to a lower level. Conversely, when things are going well, we can dial things up a notch. Either way we are still in the game!

To test out "thinking on a continuum," try this simple exercise.

Start by considering what your "5/5" week for exercise would look like. This is the best possible scenario. Then, think about what your "1/5" week of exercise would entail. This is the bare minimum, but it is still something, such as a few 15-minute walks. Finally, fill in the blanks for 2, 3, and 4.

This is your movement continuum, which is no longer an absolute with only two options but a sliding scale from better to worse. Your goal each week is to achieve the highest score possible while considering all other commitments and curveballs you might face.

II. Side plank marching

I was super-suprised when I first tried this variation of the side plank. It looked simple at first glance but I was quickly humbled.

It will challenge your ability to stay tight in the core while challenging your hips from two angles. It makes for a great warm-up drills for any lower body strength session.

That's enough talky-talky; give it a try...

III. Quote to ponder

“If you get tired, learn to rest, not to quit.” - Banksy

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P.S. If you enjoyed this week's Thursday Three, share it with a friend.

Thanks,

Jamie