Getting clear on your why, the fragility of friendship, and a stability ball core workout

Hey there,

Whenever I work with new clients, one of the first things I ask them to do is to spend some time getting clear about their why.

Why is it important to you to build or keep a fitness habit?

The answer to this question will keep you going when your motivation dips or when life would have otherwise gotten in the way.

Some examples of a strong why could be:

  • To set a good example for your kids or grandkids
  • Because you value learning and challenging yourself and want to grow as a person
  • To stay healthy, independent, and doing all the things you love as you get older

Think about it and get really solid on this. More importantly, make sure that it’s deeper than just wanting to lose a few extra pounds or look good for beach season, since research shows that appearance-based goals are the least motivating long-term.

It’s also normal to have several different reasons to want to get and stay fit. For example, some of the reasons I work out consistently are because I deeply value the pursuit of mastery, because I love to learn and challenge myself, and because I want to keep doing the things I love for as long as I possibly can. You can bet that I’m going to be still rocking handstands in my 80’s and beyond.

Whatever your goal, having a meaningful “why” behind your pursuits and making sure they resonate at a really deep level makes staying disciplined significantly easier.

What I’m reading (book) —

Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey

I’m currently re-reading this gem of a book on how exercise can help us learn faster, think better, lift our mood, and physically remodel our brain for peak performance in all areas of our lives. As Ratey writes:

“To keep our brains at peak performance, our bodies need to work hard.”

What I’m reading (article) —

It’s Your Friends Who Break Your Heart/ Jennifer Senior / The Atlantic

The older I get, the more challenging it is to make and keep friends — and the more I value friendships. This is a very sweet article on the sweet fragility of friendships.

“What makes friendship so fragile is also exactly what makes it so special. You have to continually opt in. That you choose it is what gives it its value.”

A quote that inspires me —

“It is not primarily our physical selves that limit us but rather our mindset about our physical limits.” — Ellen Langer

What I’m training — 

Here’s a fun stability ball core workout I posted on Instagram this week.

Three new workouts —

Speed + Stamina Kettlebell HIIT Workout (12 minute, kettlebell)

270 Rep Medicine Ball Challenge Workout (Time challenge, medicine ball, plyo box or equivalent)

4-Minute Rainy Day Tabata Workout (4-minute Tabata, 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!

– Krista

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