Why believing in yourself matters and how to build up strength for push-ups

Hey there,

Before embarking on any new fitness journey, one thing is non-negotiable: you must believe your efforts will pay off.

This is true whether you want to be able to do a cool new skill like a handstand, build a consistent workout habit, or compete in an obstacle race.

The belief that your hard work and effort can make a difference is the hallmark of what psychologists call a growth mindset. The opposite, a fixed mindset, means you typically believe your abilities are set in stone, and there’s not much you can do to change them.

Why does believing in yourself matter so much?

For one main reason: if you start out believing that you can get stronger, faster, and more athletic, you’re much more likely to put in the time and work needed to actually make that happen. On the other hand, if you start out believing that talent is innate and there’s no point in even trying, you won’t put in the work, and you won’t make much progress.

Henry Ford had it when he said, “Whether you think you can, or you think you can’t — you’re right.”

What I’m reading  —

Mind Over Muscle: Writings from the Founder of Judo by Jigoro Kano

According to its founder, judo is not just a martial art — it’s a way of life. We can use the principles of judo not just to better ourselves, but to improve society.

What I’m reading  (audiobook) —

Build: An Unorthodox Way of Making Things Worth Making by Tony Fadell

Tony Fadell led the teams that created the iPod, iPhone, and Nest Learning Thermostat. In this fascinating and inspiring book Tony shares endless wisdom on how to risk, fail, and put our heart into everything we do.

A quote that inspires me —

“You’re under no obligation to be the same person you were 5 minutes ago.” — Alan Watts

What I’m training — 

Can’t do a full push-up yet (or want to increase your push-up reps?)? Skip knee push-ups and do this instead.

Three new workouts —

Bodyweight Blaster HIIT Workout (12 minute, equipment-free)

Strong + Powerful HIIT Workout (12 minute, pull-up bar, medicine ball)

Outdoor Sprint + 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!

– Krista

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