A simple way to reframe challenges, HIIT workouts, and the Center for the Science of Human Potential

When you discover that you can’t do something, rather than feeling resigned that you’ll never be able to do it, try the reframe “I can’t do it… yet.”

You can do this with any of your fitness or non-fitness-related goals. For example:

I can’t do double unders… yet.

I can’t do a handstand… yet.

I can’t run a 5k, write a book, live my dream lifestyle… yet.

This reframe gives you room to grow and helps get rid of that feeling that a challenge is impossible.

If you can’t do something you want to be able to do, you likely just haven’t put in enough time or effort to get there yet. The more challenging the goal, the harder you’ll have to work for it.

It all starts with a growth mindset. From there, it takes the right goal-setting techniques, developing and cultivating grit, and embracing failure as part of the process.

You’re not there… yet.

Wherever you’re at, keep going.

What I’m reading —

Mastery by Robert Greene

The main thesis of this book is that everyone can become a master in at least one area of their lives — it just takes the right strategy, hard work, and a willingness to persevere even when your end goal feels lightyears away. Greene examines historical figures and what led to their success. It’s a little long-winded as many of these types of books are, but still a worthwhile read.

Writes Greene:

“Masters and those who display a high level of creative energy are simply people who manage to retain a sizable portion of their childhood spirit despite the pressures and demands of adulthood.”

What I’m watching —


My nephews are graduating from high school next week (where does the time go?!). Prepping for their graduation reminded me of Steve Jobs’ commencement speech from 2005 all about how the low points in our lives can sometimes serve as doorways to a higher level of creativity and understanding in our lives.

The timeless lessons still hold up today:

“Our time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma — which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

A quote that inspires me —

“Remember this truth: If you do each day what you always do, you will never expand. If you sacrifice and demand that you do more, you continue to improve.” — Jerry Lynch

What I’m training this week —

High intensity interval training (HIIT).

Sometimes I think I talk so much about the other types of training I do (handstands, martial arts, etc.) that I forget to mention that I still do high intensity interval training (HIIT) workouts religiously. I do some sort of HIIT involving plyometrics, calisthenics, and sprints anywhere from two to four times a week. HIIT workouts are what keep my strength and conditioning levels so high as to be able to engage in other sports without getting tired.

Three new workouts from last week —

Heart-Pounding Medicine Ball AMRAP Workout (AMRAP, medicine ball)

Full Body Bell + Bar Challenge Workout (Time challenge, kettlebell, dip bar or parallel bars)

100 Burpee Challenge (Time challenge, equipment-free)

And here’s a plyo box and pull-up bar workout I posted on Instagram.

Remember, you can get these and all future workouts right in the 12 Minute Athlete app when you subscribe as a Super Athlete (this is WAY cheaper than joining a gym or hiring a personal trainer! In addition, you’ll be helping to support the site and making future features to the app possible.).

As always, I value your feedback, so 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 Stryker

PS. I wanted to tell you about something really cool I’m a part of! It’s called the Center for the Science of Human Potential and it launched this week. Our mission is to use science to help each person fulfill their highest potential and contribute to the good of society. Being a part of something like this is a lifelong dream of mine and I can’t wait to see how it grows.


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