Reframing Struggle as Part of the Growth Process

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We’re told to dream big and shoot for the stars, but nobody ever mentions that going after our dreams is going to be hard.

They definitely don’t tell us that it should be hard—and that if it isn’t, we’re doing something wrong.

Our society loves the myth of “uncovering” some magic ability that was unknowingly hiding this whole time. 

We cheer when the kid in the superhero movie suddenly unleashes some magical ability he never knew he had and knows how to use it perfectly with little to no training. We idolize sports icons like Michael Jordan, Tiger Woods, Serena Williams, and Rafael Nadal, but we often gloss over just how much these real-life superheroes struggled along their journey.

We don’t like to struggle. But we should, because struggle is a necessary part of the growth process.

Point blank: if you don’t struggle, you won’t grow.

Reframing Struggle

When we’re struggling, most of us think something is amiss. Struggle feels negative, something to be avoided.

But this is one of the many reasons I love fitness so much: it’s such a fantastic training ground for the rest of life.

When you’re working toward a new fitness goal, whether it’s to build a new skill like a pull-up, gaining a faster sprint time, or training for an obstacle race like a Tough Mudder, you don’t expect it to come easily to you. You expect to struggle.

Training your body to become stronger and more resilient is also training your mind to do the same thing.

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Learn to Hack Motivation by Reframing Your Idea of What Exercise Is

“Whereas people usually say they are playing a sport, they use the term workout to describe vigorous exercise, reflecting that for many this may not be the most enjoyable part of their day.” – Richard M. Ryan and Edward L. Deci, Self-Determination Theory

There is little question among scientists and psychologists that we are made to move as humans. As kids, we naturally run, jump, bound, and play.

For kids, playgrounds equate to endless hours of enjoyment. Metal bars are viewed not as something to cringe at and avoid, but as something to delight in.

Moving is FUN.

Yet for many of us, this notion of movement as something to look forward to doesn’t last long.

Somewhere along the way, movement slowly transforms from something we naturally crave without thinking in childhood, to something we’re taught to dread (yet feel like we have to do) as we reach adulthood.

No wonder most people struggle with motivation to get and stay fit.

Fortunately, this mindset can be changed.

By learning to reframe your idea of what exercise is, you can hack motivation, break through plateaus, and make exercise fun again.

Read moreLearn to Hack Motivation by Reframing Your Idea of What Exercise Is

Yoga for a Calm Mind

With the state of the world right now, we recognize that you might not have the energy to crush HIIT workouts as much as usual. When life gets crazy, movement is more important than ever – and there are so many options to stay active and support your mental health.  Our Community Manager Amanda is …

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Why Exercise is Even More Important Than Ever Right Now

Why Exercise is Even More Important Than Ever Right Now

It’s a weird time right now.

Most of us around the world are stuck in our houses or tiny apartments due to COVID-19, with no idea when—or if—life will ever go back to normal.

The days are blending together, and we haven’t gone out to a restaurant or seen a friend outside of a Zoom happy hour in weeks (or for some of us, months).

As a result of being stuck at home, we’re also sitting more. Without the natural hustle and bustle of our normal lives, most of us are moving much less than usual.

With so many of us struggling mentally and emotionally right now, exercise is more important than ever: not because of the need to look a certain way, but for our mental health.

Read moreWhy Exercise is Even More Important Than Ever Right Now

How to Develop a Growth Mindset Around Fitness and Exercise

Think about the last time you tried a new exercise, sport, or fitness-related skill. Did you struggle at it?

Did that struggle give you a boost of motivation (“I am not going to let this thing beat me. I’ll try harder and work at it until I get it”)?

Or did encountering the struggle immediately make you feel hopeless and want to give up (“I’ll never be good at this so I might as well not even try”)?

If you responded the first way, you most likely have a growth mindset around fitness and health.

If you encountered the latter, you probably fall in with the majority of people who have more of a fixed mindset around fitness.

It’s also possible to be in between, sometimes having more of a growth mindset and other times falling more into a fixed mindset (“I’m good at basketball; bad at pull ups”).

The good news is that you can actually change this limiting mindset. And when you do, you’ll open up a whole new world of opportunities and make more progress on your fitness journey than you ever before thought possible.

Developing a growth mindset around fitness and exercise is something that I’ve had to learn throughout my own fitness journey, and I’ll talk more about that later in this post. But first, let’s look at what it actually means to have a growth or a fixed mindset around fitness and exercise.

Read moreHow to Develop a Growth Mindset Around Fitness and Exercise

I Wrote a Book: Here’s How

12 Minute Athlete book

Note from Krista: This post actually has very little do with fitness but does have quite a bit to do with many of the mindset techniques we’ve discussed recently on the blog. If you’re not interested, no hard feelings at all.

In case you haven’t heard, my first published book is coming out soon (March 31st, to be exact!).

If you haven’t already, you can pre-order it here.

(If you’ve already pre-ordered it, THANK YOU.)

I thought it might be cool to write a post on how I actually went about writing and publishing a book for those of you who are interested (and if you’re not, here are a bunch of fitness-related posts).

Why should you care?

Well, aside from those of you who might actually want to write a book of your own one day, the very same principles and mindset techniques that I talk about over and over when it comes to leveling up your fitness are also the same techniques I used to write this book.

This is one reason I love fitness so much and try and my best to convince everyone else to love it too: so much of the mental toughness you’ll build when working to become a better athlete can also be applied to the rest of your life.

Growth mindset? Check. Goal setting techniques? Check. Grit and perseverance? Check.

Working to build strength, stamina, and new skillsets through fitness teaches you how to get comfortable with being uncomfortable, an invaluable skill to have in any area of your life.

So, with that in mind, here’s how I applied many of those same techniques to writing and publishing a book:

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Beginner Handstand Challenge: Week 3

12 Minute Athlete

We’re more than halfway through our Beginner Handstand Challenge!

This week we’re focusing on the next step in the handstand journey: handstand wall scissors.

One of the hardest parts of learning to do a handstand is getting over the fear of falling over and learning to balance in a handstand.

When the wall is there to support you, you can build up your strength and confidence being upside-down.

But when the wall is no longer there…

…it’s SO easy to lose confidence and forget all the skills you’ve gained until now.

You’ve built the strength.

You’ve put in the time.

You CAN take this next step.

Don’t give up now!

Follow along with the 12 Minute Athlete community by posting pictures of your progress on our Facebook group, and tag us at @12minuteathlete and #12MAhandstands.

Remember, one lucky challenge participant will win a copy of my NEW book!

Read moreBeginner Handstand Challenge: Week 3

Beginner Handstand Challenge: Week 2

12 Minute Athlete

It’s week two of the Beginner Handstand Challenge, and this week we’ve got two new essential handstand skills to share: wrist warm up exercises and chest to wall handstand holds. We’ll also look at how to build confidence falling out of a handstand.

(Missed week 1 of the challenge? Find it here.)

While a freestanding handstand might seem far away right now, if you keep practicing the skills we’re focusing on in the 12 Minute Athlete Beginner Handstand Challenge, you’ll be working your freestanding handstands before you know it.

Follow along with the 12 Minute Athlete community by posting pictures of your progress on our Facebook group, and tag us at @12minuteathlete and #12MAhandstands.

Remember, one lucky challenge participant will win a copy of my NEW book!

Read moreBeginner Handstand Challenge: Week 2

Beginner Handstand Challenge: Week 1

12 Minute Athlete

Welcome to week 1 of the Beginner Handstand Challenge!

We’re kicking off the challenge by focusing on two essential exercises that will help you build the strength, endurance, and positioning you’ll need to be able to eventually hold a freestanding handstand: hollow body holds and half handstand holds.

Why aren’t we starting our handstand challenge with a freestanding handstand? 

When you’re learning a new skill, it’s important to break it down into small, manageable steps.

It can be tempting to start with the end goal, especially when it’s something as cool as a handstand. But this approach can actually get in the way of your progress and lead to discouragement, quitting, and worst of all, injury.

Learning a challenging new skill like handstands will take time and hard work. It’s not going to happen overnight, but working hard on it over the long run is SO worth it.

Learning a new skill like handstands takes time and hard work. It’s not going to happen overnight, but working hard on it over the long term is SO worth it. 

Follow along with the 12 Minute Athlete community by posting pictures of your progress on our Facebook group, and tag us at @12minuteathlete and #12MAHandstands.

Remember, one lucky challenge participant will win a copy of my NEW book

Read moreBeginner Handstand Challenge: Week 1

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