On ditching perfect, understanding the process of change, and a plyometric bodyweight circuit

Hey there,

If the last year and a half has taught us anything, it’s that things don’t always go according to plan. And, like it or not, the same lesson applies to your fitness journey.

Making a plan to reach your goals is a great start and necessary for progress.

But being flexible with your plan and staying focused on the big picture — even when you inevitably encounter obstacles and setbacks along the way— is just as important.

The first time your fitness plan falls short of your expectations, it might feel like you’ve failed. Maybe your mini goal was to exercise every day, but you had to work more than expected this week, and you only logged in two workouts.

Building a long-term healthy lifestyle isn’t about perfectly following a plan every day. It’s about showing up for yourself and your health day in and day out, in ways that work for you.

So the next time something unexpected or unplanned comes up on your fitness journey, remind yourself that this journey isn’t about being perfect.

It’s about a long-term commitment to the journey itself and learning to adapt to whatever comes up along the way.

What I’m reading (book) —

Decoding Greatness: How the Best in the World Reverse Engineer Success by Ron Friedman

How do the best in the world get to where they are today? According to Friedman, many do this by reverse engineering the route of those who came before them. This is a super interesting book full of examples and applicable tools of how to take apart models you admire, figure out what makes them work, and apply that knowledge to novel ideas that are uniquely your own.

What I’m reading (article) —

Understanding the Process of Change by Amanda Giordano / Psychology Today

Change is hard. Even when you first decide you want to change, sometimes it seems like nothing_. Giordano suggests change is a process that happens in five stages: pre-contemplation, contemplation, preparation, action, and maintenance.

A quote that inspires me —

“But happiness also depends on something else: the feeling that one is growing, improving, changing to approximate a barely intuited ideal state. That process is by definition a process of learning broadly defined. One might conclude that learning is necessary for happiness, that learning is the pursuit of happiness.” — Mihalyi Csikszentmihalyi

What I’m training —

Here’s a plyometric bodyweight circuit workout I posted on Instagram this week.

Three new workouts —

Super Explosive Medicine Ball HIIT Workout (12 minute, medicine ball)

Full Body AMRAP Workout (12 minute, pull-up bar, plyo box)

380 Rep Bodyweight Challenge Workout (Time challenge, equipment-free)

You can get these and all future workouts right in the 12 Minute Athlete app when you subscribe as a Super Athlete.

Questions? Feedback? Content requests?

Please feel free to reply directly to this email if you have any questions or comments (yes, I am a real human). I get a lot of emails and messages, so I can’t reply to all of them, but I do read everything you guys send me!

Keep going,

– Krista


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