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Stress affecting fitness? What you can do about it

woman with stress affecting fitness with hair in ponytail and wearing a polo shirt sitting with her hand on her face at a table and with an expression of stress

Stress is so common that it seems to be a staple part of the modern human experience. Balancing running a household, meeting goals at work, spending time with family, and all your other commitments can be incredibly draining. Many people use fitness and working out as a way to unwind. However, stress affecting fitness can be a big barrier to maintaining a healthy lifestyle.

How does stress impact fitness?

Recent research published in the Journal of Sport and Exercise Psychology suggests that mental fatigue negatively impacts your workouts. Your mind and muscles are both controlled by the same part of the brain. Therefore, getting mentally tired from stress makes your body physically tired too. 

Trying to exercise with a fatigued brain can do many things to your workout – and none of them are good. Stress increases muscle tension, which can lead to injury. It can also impact vision, concentration, and make it harder to lose weight and gain muscle. Plus, stress can slow down your workout recovery.

That is, if you make it to the gym at all. You may find your stress affecting fitness in the form of a major demotivator. Those with a high stress lifestyle are around 30% more likely to live a sedentary lifestyle than people with less commitments. It makes sense. After all, if you’ve been stressed out at work all day then you probably just want to crash out and watch Netflix after work, not head to the gym.

How to prevent stress affecting fitness

Right, so now you’re probably thinking okay, fine, I get it. My fitness is being impacted by my stress. But what do you want me to actually do about that? 

Of course, the best thing to do is to tackle the root of the problem. Identify what’s stressing you out, and deal with it from the base. However, it’s not really realistic to fully remove all sources of stress from your life. We all have important commitments we can’t just abandon.

Instead, take some time to practise self care. Here are some key things you can do to nurture your mind and body, and minimize stress affecting fitness for you.

Self care tips to help you relax

  • Take a vacation. If you can find the time, take a weekend away. Pack a bag and head off, either with loved ones or alone. Okay, international travel isn’t exactly possible right now, but there are so many amazing places in the USA to check out.
  • Learn to say no. You may be someone who ends up with extra stress because you just can’t say no to others. If you’re already busy but feel obligated to help out on a school field trip or take on extra work, it’s just going to add to your already full plate. Most of the time, people will be understanding if you’re too busy. Learn to say no when others ask you to do things for them, and say yes to looking after yourself.
  • Spend time with people that make you feel good. We all have those special people in our lives that help us feel calm, and others who…well, not so much. Take some time to go spend an afternoon with that family member or old friend who you know always has good advice and positive energy to give.
  • Get out in nature. There is a large body of research that suggests spending time outside helps us feel physically and mentally better. For instance, this study shows that runners who work out in parks are significantly happier than those who run in an urban setting. Even if it’s just on your lunch break, get out for a walk and soak up some important vitamin D.
  • Do a little self reflection. Taking time to feel your feelings and write them down can have a very calming effect. You could try a journal to process what happened in your day. Or, you can just make simple bullet points of things you feel grateful for. Taking a few moments each day for self reflection can help you learn about yourself, your needs, and your psyche in a positive way.

If none of these are working for you, it probably is time to reassess your commitments. If you let your stress get the better of you for too long, you can get burnt out and may face lasting unwanted effects. 

However, with some practice, self care is a great way to keep your mental health in check. In turn, your physical health will benefit. The mind and body are an interconnected system. Make sure you look after both!

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Overcoming Feelings Of Failure

woman with hair in ponytail overcoming feelings of failure sitting in dark room holding soccer ball looking stressed

When it comes to fitness, feelings of failure can be one of the biggest barriers to progress. Confidence and fitness go hand in hand. When you work out, you feel more confident. When you feel confident, your workouts are better. But if you lose your confidence, for whatever reason, it can be hard to get it back. Overcoming feelings of failure about your fitness is challenging, but can be done.

Why are you feeling failure?

An important step to overcoming feelings of failure is to identify where these thoughts come from. For many people, they might feel like a failure because of insecurity around their level of fitness. Or maybe, you feel bad that you struggle to find time to get to the gym when it seems like everyone else is always working out. Negative feelings can be triggered by almost anything.

Even total fitness junkies sometimes feel like failures too, though. If you’re a gym rat and you’re there 6 days a week, you might find yourself getting frustrated when you hit a plateau. You could be feeling down and wondering why it just doesn’t seem like you’re progressing when everyone else is smashing new records every week.

No matter whether you’re a total beginner or a fitness nerd, there’s a common driving force behind feelings of failure: comparisons. In the hyper-connected world we live in, full of social media and fitness influencers, we’re constantly comparing ourselves to others. 

If you’re struggling with an aspect of your fitness journey, the last thing you want to see is videos and pictures of others showing off their ripped abs or boasting about their latest fitness achievements.

Overcoming feelings of failure 

First of all, stop comparing yourself to others. This might mean unfollowing fitness influencers, or putting a little distance between yourself and your most competitive friends. It can be hard, but remember that your fitness has little or nothing to do with anyone else’s.

Focus on your own why. Take some time to think about why you’re doing this. Hopefully, you have some internal fitness goals as well as external. Physical goals are great, but mental and emotional goals will keep you driven for longer.

Then, try to put your feelings of failure into perspective. Your insecurity is likely triggered by what’s only a minor setback on a long journey. Comparing yourself to others and feeling like a failure won’t make any difference to achieving the goal in the end. Your journey towards your goals is an individual venture, and the pace doesn’t matter – just enjoy the journey.

Using negative feelings to drive success 

Okay, so you feel better. You know it’s just a little setback, and you can keep moving forward. But before you totally forget about these feelings of failure, think about if they can be of value. Failure, and feelings of failure, can hold important lessons.

Experience is the best teacher. So, if you’re feeling like a failure because your deadlift isn’t improving, think about why. Maybe it’s because you aren’t eating enough, so you aren’t building enough muscle. 

Use these feelings of failure to motivate you to work more calories and protein into your diet. Any time your motivation drops in the future, remember the feelings of failure you feel now. Use the memory to drive you towards success.

Remember that on any venture, whether related to business, fitness, or anything else, failure is an inherent part of it. You’ll always experience setbacks of some description. The setbacks don’t matter. What matters is how you deal with them.

Don’t forget that fitness is meant to make you feel good

At the end of the day, a fit and healthy lifestyle is meant to make you feel good. If you’re experiencing chronic feelings of failure, you should re-evaluate your routine. Maybe you need to be less hard on yourself. Maybe you need to turn to your family and friends for support, or take a break from the gym. 

The longer you let your negative thoughts run wild, the harder overcoming feelings of failure becomes. Be kind to others, and yourself.

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Joining A CrossFit Box – And A Community

people joining a crossfit box and standing together in a kitchen around plates of food on a bench talking about crossfit

You might think joining a CrossFit box is as simple as paying the fees, signing the paperwork, and showing up for your first day. In some ways, this is true. However, truly becoming a part of a CrossFit box includes getting to know the other members and getting involved in the community.

If there’s one thing that sets CrossFit apart from other fitness programs and gyms, it’s the community aspect. Sharing your fitness goals is a great way to connect with people you might otherwise think you have absolutely nothing in common with. Plus, the group dynamic is very motivating and supportive. Many people find that the support of their box makes a massive difference to their overall fitness performance and progress.

While the community is an alluring aspect of CrossFit, some people do find it a bit daunting. It can feel strange showing up and feeling like everyone already knows each other so well. Many new CrossFitters get a bit overwhelmed by the pressure of trying to socialize with new people, particularly when it’s on top of the pressure of trying to keep up with the WOD.

Although most people you meet at CrossFit are perfectly lovely and welcoming folk, you might want a little advice for getting into the swing of things. Here are some easy tips for joining a CrossFit box and getting acquainted with those in your local CrossFit community.

Be friendly

Okay, this seems obvious, but some people don’t like talking to others – and that’s fine. Those people usually indicate that by standing away from the pack, doing their own thing. No problem with that, and people usually respect that they’re not chatty. However, you don’t want to look like one of those people if you’re looking to become a part of the community! Don’t be shy to say hi and ask people about their day. CrossFitters don’t bite – they’re usually excited to have someone new joining their gym and will want to get to know you.

Support others

For some reason, people sometimes feel nervous to compliment and congratulate others on their performance. However, if any place is a good place to cheer someone on, a CrossFit gym is definitely it. CrossFit is known for its supportive culture, so no one will think you’re weird for encouraging other members. Don’t be afraid to throw yourself into cheering on others when they do a great job. They’ll appreciate it, and will probably do the same for you the next time you need a little encouragement. If you see someone doing an interesting movement or generally smashing their workout, feel free to go ahead and compliment them when they’ve finished. There’s nothing wrong with helping others feel proud of themselves!

Work out at consistent times

When you’re joining a CrossFit box, decide on a certain time that works for you. Go to the gym at that same time as much as you can. Most people work out pretty much at the same times throughout the week. When you start seeing the same faces a few times each week, they’ll be more likely to open up and get to know you. In contrast, if you go at erratic times, people will think you’re just a casual member or drop-in. When you show up to class at the same times each week and talk to other members when you’re there, you’ll slowly but surely make friends.

Chat with people post-WOD

It can be hard to try and socialize during such an intense workout. Chatting with the people around you is probably the last thing you want to do during it. However, after the WOD is a perfect time to get to know people. You just went through the same hell as 10 or so others, so you have a perfect topic to discuss. Complain about it, talk about your favorite movement, or ask for tips to improve on a certain exercise. Alternatively, simply finish up by high-fiving and congratulating whoever’s around you. You all deserve it.

Find out if your box does any social meet-ups

A lot of CrossFit communities do activities such as post-workout drinks, Sunday brunches, concerts together, or other similar hang-outs. While seeing people in the gym is a great way to get to know them through a common activity, non-workout activities can help solidify your place in the community. You can use the fitness journey as a bridge to get to know about other people. You may have more in common than you ever thought!

Don’t worry too much about making friends when joining a CrossFit box

Sure, there are things you can do to improve the process. However, if you show up consistently and are nice to others, you’ll form some good relationships. Most people are surprised at how easy it is to make friends through CrossFit. 

First and foremost, concentrate on your own fitness journey. When you work hard and focus on your own health, you’ll be surprised how many awesome people you attract.

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How To Keep A Positive Mindset

man with short hair wearing t shirt and shorts meditating to keep a positive mindset standing on mat in gym with hands clasped in front of him

I’m sure you’ve been told before how important it is to keep a positive mindset in all areas of life. And it is true: there are many benefits to positivity. These include stronger relationships, better mental resilience, more energy, higher self esteem, and many more. Positive thinking can be one of the cheapest and most effective supplements to help you both in the gym and outside of it.

An optimistic mindset is an important part of a fitness journey. At Buffalo Nickel CrossFit, we strongly believe that fitness isn’t all about the physical. Fitness and health is a holistic concept. A truly healthy lifestyle includes having a healthy body and mind. Because the body and mind’s levels of wellness are closely connected, keeping a positive mindset will lead to great results in the gym.

How Does Optimism Impact Our Fitness?

Research suggests that there is a strong link between a positive mindset and its effect on wellness. Many of these benefits relate to exercise. Positive messaging and self confidence helps you push yourself to go harder in the gym. Plus, it helps you maintain a more accurate awareness of your progress.

So, that all sounds great. Even so, we all have rough days where we don’t feel motivated. It can be hard to magically conjure up a positive outlook. Sometimes we hit a frustrating plateau, or our weight seems to stagnate, or it’s really rainy and we just can’t be bothered getting into the gym. Keeping a positive mindset can be really hard. So how can we do it?

Try Motivating Affirmations And Constructive Self-Talk

Your self talk is your internal dialogue. Your inner self might be critical and negative, or it might be positive and kind. If it’s in the latter category, you’re likely to experience far greater results in the gym and in every area of your life. 

Although consistent positive self-talk is really important, affirmations before or during a workout are a great way to bring up your levels of positivity. Here are some great workout affirmations for you to try.

  • “I am strong, I am powerful, and I will finish this workout.”
  • “I feel strong, alive and alert.”
  • “My body can handle anything, I just have to convince my mind.”
  • “I am my best athletic self today.”
  • “I am a better athlete for working out today.”
  • “A little bit of pain is good, it is a reminder that I’m doing a good job and it’s making me stronger.”

There are so many inspiring workout affirmations and quotes. Find the ones that work for you and set it as your phone lock screen, as an alarm on your phone reminding you to go work out, or just hold it in your mind.

Other Tips To Keep A Positive Mindset

  • Workout in a way you enjoy. If your workout involves running on a treadmill for an hour, five days a week, you’ll probably get bored very quickly. One of the best things about CrossFit is the variation. We combine group fitness, weightlifting, gymnastics, and many more. This is a great way to keep engaged with your fitness.
  • Check in with your stream of self talk. Try setting an alarm on your phone for every couple of hours. When it goes off, think about your inner monologue and what you’re saying to yourself. Are you being kind and encouraging to yourself? If not, challenge these thoughts. As you get used to this style of mindfulness, it will get easier to evaluate your self talk and make sure it’s constructive. This practice is much like cognitive behavioral therapy, and can be a valuable way to keep a positive mindset.
  • Track your progress. Take before and after photos of yourself, and keep a workout log – whether an app or on paper. When you leave it up to your brain, it can be hard to see your body change. Seeing hard evidence of yourself making progress is a great way to keep a positive mindset.
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Six Mental Health Benefits Of Exercise

woman wearing white pants and top walking facing away along a road peaceful with mental health benefits of exercise into the trees

We all know that staying in shape is a key part of looking after our health. However, your physical fitness is just one part of having a healthy lifestyle. There are amazing mental health benefits of exercise that are sometimes overlooked.

With the current stress of the presidential election, not to mention the coronavirus pandemic, it’s important that we take action to look after our minds in these times. In this article, we have six of the key benefits of exercise on mental health, to help you make it through these tough times. 

Exercise releases endorphins

Exercise has a great effect on mental health, and the chemistry’s got the evidence to prove it. Working out releases endorphins, dopamine and serotonin, which are brain chemicals responsible for happiness and euphoria. It also helps to regulate your levels of adrenaline, which is sometimes responsible for stress. Getting a nice boost of energy and happiness from working out a few times a week is a great way to lift your overall mood.

Improves self confidence

As your body changes over time, your self confidence is likely to start elevating. Many people feel unsure that they’ll have the motivation to keep eating right and working out. But, as you see yourself transforming, meeting your goals and getting into shape, you’ll start feeling proud of what you’ve achieved. Plus, as you edge towards your goal body or weight, you’ll feel more comfortable and happy in your own skin. Your body image will likely get a big (welcome) jump!

Exercise helps you sleep

If you’re like one of the 30% of Americans who suffers from sleep disruption, this might be one of the best mental health benefits of exercise for you! Studies have shown that, even for people with insomnia, working out five or six hours before bed can have a similar effect to taking a sleeping pill. This works because it raises the body’s core temperature. As you cool down, it signals to the brain that it’s time to relax now.

Heightens brain function

Various studies on both mice and people indicate that cardio can trigger neurogenesis. This is the process of creating new brain cells. These increased cells can improve memory, learning, and speed of thought. An intense workout also boosts levels of a brain-derived protein called BDNF. This protein helps cognitive function and complex thinking, such as decision making.

Boosts creativity

One of the best impacts of our improved brain function from exercise is on creativity. Studies have shown that people who work out four times a week are able to think faster and more creatively in tests than those who don’t work out. This is because exercise is linked to convergent and divergent thinking. This means kind of thinking involves coming up with multiple solutions to a problem, rather than just one. 

Exercise provides a sense of community

This isn’t true of all workouts, but when it comes to CrossFit it’s certainly a fact. Working out in a group setting, with others on a similar fitness journey, is great for your mental health. Having a sense of belonging and community support is a great way to stay motivated, positive, and feel like part of a tribe.

There are so many excellent mental health benefits of exercise

Many people struggle to manage their stress, sleep issues, and weight. If you’re looking to boost your mental health in a natural, sustainable and healthy way, CrossFit could be the way to go. Contact Buffalo Nickel CrossFit today to have a chat about joining our amazing local CrossFit community.

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Finding Your CrossFit Tribe

in a crossfit tribe gym with two people doing push ups while two people hang from bars and behind them is a big sign which reads find your tribe

It has been said that you are the average of the 5 people you spend the most time around. During the pandemic, Buffalo Nickel CrossFit has honestly been incredibly blessed compared to other fitness centers locally, and especially nationally. Gyms were forced to shut down all over the country. Peloton stock was skyrocketing. Rogue, Vulcan, Repfitness were sold out of all and any fitness equipment. People were selling their first-borns in exchange for bikes and kayaks. And while we aren’t through the woods just yet, we know that people miss their CrossFit tribe.

Seth Godin says: One of the most powerful of our survival mechanisms is to be part of a tribe, to contribute to (and take from) a group of like-minded people. We are drawn to leaders and to their ideas, and we can’t resist the rush of belonging and the thrill of the new.

With the pandemic continuing on, people are looking for “their” people. The book clubs, the religious gatherings, the gym family. People miss seeing their friends smile without a mask. They miss being able to high five, shake hands and embrace their tribe, CrossFit tribe or otherwise. In essence, they miss the personal experience Zoom can’t replicate.

There is a difference when you are there in person. The buzz of energy, the sounds of controlled chaos, your tribe pushing you when you didn’t think you could run faster. It feels different: more unique and appreciated when in person. This is something a computer screen will never be able to replicate.

We all know this isn’t over yet, and the world outside is seemingly falling apart. But here you can find your people, and the camaraderie of that tribe pulling for you to succeed. Workouts at 5 AM don’t seem nearly as early when surrounded by your tribe.

There’s something indescribable and special about a group of people that suffer and sweat together. 

Why a CrossFit tribe, or any tribe, is important

  • Life will have its difficult times. You will fail. You will make mistakes. A tribe can help support you in these tough times.
  • There will be things that you don’t want to do (but you need to do). You’re going to need people to believe in and push you, more than you are capable of at those moments.
  • The tribe are people that care about what you have to say. Surround yourself with people you love. It makes life a little less daunting.

You need a tribe, go find yours.

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Why To (Maybe) Stop Using A Scale

me on the left before i decided to stop using a scale and on the right is a smiling man who decided to stop using a scale and is shirtless and more muscular

The picture on the left was me somewhere in the winter of 2015/2016 and I weighed 225 pounds. The picture on the right is me in August of 2020 and I have no idea what I weigh. Here is a little about my personal weight gain and weight loss story, and my decision to stop using a scale.

I started CrossFit when I was 23 and weighed right at 170 lbs. At the start, I would weigh myself religiously. I had a little muscle mass, mostly from high-school sports, and working physical labor jobs. I could crush body weight movements, as well as anything cardio. But when any substantial weight was added to a workout I struggled. This was difficult for me to handle, I had always been physically capable and never really struggled with exercise. But, CrossFit has a special way of humbling anyone who participates.

I was obsessed with the scale

My eating habits didn’t help things. I have discussed this previously which you can find here. Intermittent fasting, along with a strict paleo diet, left me wiped out after my workouts and unable to gain any real strength. During this time, I had only gained about 5 lbs of muscle. So after about 6 months of CrossFit, my goal became to gain weight and lift heavy. So I started eating, A LOT!  

I have never measured my caloric intake but here is an idea of how many calories I would take in. At the time I was working on Sundays. Before I went to work I would usually eat a lunch or two. I would also pack some food to snack on at work. Typically, it was grilled chicken, rice, eggs, a couple apples, 2 green smoothies, and a 2 lb bag of clementines. While at work I would also get a burrito from Chipotle, and then go to Smashburger where I would have a burger, fries/haystack onions, and a milkshake. When I got home I would have a couple of bowls of cereal, and usually some ice cream or donuts before going to bed.

Well I did gain weight and the weights I was moving went up. I quickly hit 190 lbs. Then 200 lbs. I got to 215 pretty easily, but my goal was to weigh 225 lbs. It was a struggle to make it to 225. I ate until I felt like throwing up, then I would sit down and let my stomach settle for about 30 minutes. Every day, usually multiple times a day, I would weight myself. I was obsessed with my weight. And I simply could not stop using a scale.

As you can tell, the 225 pounds was not a healthy life for me. While my weightlifting had increased, my cardio was abysmal. My life in general was a struggle. Walking up stairs or a hill at work had me winded. Bending over to tie my shoes had me holding my breath and trying to move my gut out of the way. My clothes started to get very tight. But I still weighed myself. Hitting 225 was nice. I reached my goal! But my body and certain aspects of my life were different. It left me looking for change.  

I decided 225 was the turnaround point for me, and that I needed to lose weight. I wanted to get back to looking good and being able to perform all movements well. In a few months, I dropped from 225 to 185. And still I checked the scale every day. 185 left me feeling weak in my lifts, and with little muscle endurance.  

Why I decided to stop using a scale

Over the years I have fluctuated between 185 and 200, but where I feel best at is 190 to 195. I can move enough weight for an athlete of my caliber, but my cardio and body weight movements still feel strong and fluid. About a year ago I decided to stop using a scale. I have an idea of what I weigh only because I have weighed myself so many times in the past. 

Now I am not concentrating on the number the scale gives me. I am concentrating on being happy and enjoying all aspects of my life. Obviously, health and fitness is a major part of my life. Feeling good and operating well in my workouts makes me happy and at peace. Another big part of my life though is food, and enjoying it with my family and friends. Being able to do so without worrying if the scale will change by even a pound makes me happy.

Can a scale be helpful in our health and fitness journeys? Of course it can, but it shouldn’t be the end all be all. The scale is like a photograph. It captures a split second of your life. Sometimes that second is good, other times it’s not so good. But that second doesn’t determine anything else. 

You might find it helpful to stop using a scale and stop worrying about the numbers. Worry instead about how many people you make a positive impact on in a day. Your life will be much happier that way.   

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Growth: How To Embrace Discomfort

man who can embrace discomfort wearing a backpack and standing on a cliff in the sky looking down at his achievements

Starting anything new is exciting. Stepping out of our comfort zone, the sense of adventure, not knowing what lies ahead. However it is also difficult to do. Yes, our routine is a safe and familiar place to be. It provides such solace that oftentimes people won’t give it up, even if deep down they hate it. As they say, better the devil you know than the devil you don’t. But, maybe there’s something to be said about learning to embrace discomfort.

Making the decision to be healthier is fun and it’s exciting. It can be a little intimidating, and there is a good chance you will feel very uncomfortable at first. We all know excessive poor eating habits and too little physical exercise isn’t good for us. Everyone knows drinking 5 pops a day and eating foods loaded with salt, bad fats, or sugars is unhealthy. But that’s our comfort area, we have conditioned ourselves. If you can attach to something, you can detach. Growth requires some sacrifice, and this may mean we need to embrace the discomfort that comes along with this.

Making sacrifices for the sake of change

For generations our comfort zone served humans well. It protected us, it still does. Our comfort zone is our safe zone. But growth is more than safety. To change and grow you have to sacrifice. Sacrifice: that’s the cost of admission. And everyone who starts down the path of growth has to pay admission. 

The most challenging sacrifice is giving up who we are for who we can become. What will friends/family think of me? What if I fail, or look stupid? How will I survive without my (insert your own security blanket here)? How much of an inconvenience will this be to my daily life? 

These and more are all questions that probably run through our minds when debating that initial step into discomfort. From personal experience I can tell you when I started Buffalo Nickel CrossFit I asked myself these questions. When I left my full time job I asked myself these questions again. And probably a million times in between the two experiences. I’m sure I will ask myself these questions a million times more before I leave this life.

Learn to celebrate and embrace discomfort

My advice: stop stepping into discomfort and start leaping into it. Embrace discomfort with open arms. Yes, it’s scary. You might get hurt, embarrassed, you might fail, you might lose “friends”. A lot can happen. But more than likely you will survive and prosper. Also, I promise you two things:

  1. You will have to pay the sacrifice admission.
  2. You will learn that comfort zone you loved so much was actually holding you back from being happy with your life.

So whether or not you have taken that leap or you are still trying to jump over that imaginary comfort zone line just know you can make it. 

You will be uncomfortable for awhile, everyone is. We have all been that new person stepping into the box for the first time. We have all felt like idiots trying to learn the snatch. We have all fallen during a box jump. But everyone in that box has also stayed with it. They have made the choice to grind it out, they have made the choice to grow.  

Like Albert Einstein said, I must be willing to give up what I am in order to become what I will be.

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10 Quotes Better Than Pre-Workout

man standing on bridge holding book writing down quotes better than pre-workout and thinking

I’ll be honest, I have never taken pre-workout. I just kinda take my workouts as they come. I just do my best if I’m tired. If I feel great with lots of energy, then it’s a great day. Either way I am thankful for the ability and opportunity to workout. Pre-workout or lack of it aside, I can’t be the only one who thinks a good motivational quote is inspiring. So here are 10 quotes better than pre-workout (or at least as good) to get you fired up for your next WOD.

Try picking a favorite and putting it somewhere you’ll see it. Put it on a sticky note in your home, or even make it your phone lock screen. Think back to it when you’re about to go into the gym, or any time you feel like you need a good dose of motivation.

Quotes To Pump You Up Better Than Pre-Workout

  1. Nobody cares what you did yesterday. What have you done today to better yourself? – David Goggins
  2. Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on discipline. – Jocko Willink
  3. If it’s endurable, then endure it. Stop complaining. – Marcus Aurelius
  4. It does not matter how slowly you go, as long as you do not stop.– Confucius
  5. If you’re not in the arena also getting your ass kicked, I’m not interested in your feedback. – Brené Brown
  6. Make sure your worst enemy doesn’t live between your own two ears. – Laird Hamilton
  7. Success isn’t owned. It is leased, and rent is due everyday. – J.J Watt
  8. If you aren’t willing to work for it. Don’t complain about not having it. – Toby McKeekan
  9. But did you die? – Mr. Chow
  10. When I step up in the place a-yo I step correct. – Theodore Roosevelt

If these quotes aren’t enough for you, give these ones a go. There are thousands of great motivating quotes for you to use to your advantage.

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My Dad, A Mustang, and Perfection

a mustang restored to perfection parked on a tiled ground next to another old car

Oftentimes starting is the most difficult part. We tell ourselves we will start eating healthy on January 1. Or we say next Monday, I will start going to the gym. We tell ourselves things like, now isn’t a good time, but in a few days it will be the perfect time to begin. In reality this is an excuse. Perfection isn’t attainable. This is just a way for us to justify not doing something we know we should. It reminds me of a saying, and a story.  

The saying is “Blablabla. Go workout”. Basically it is saying, yeah yeah yeah, whatever your excuse is, it sucks. Now go workout. You can make excuses but the situation will never be/remain perfect. And at the end of the day did you do something to improve your health or not? The story it reminds of will take a little time to explain but if you are tired of making those excuses it’s a great read. It goes like this.

The story of my dad, a mustang, and perfection

When I was in 7th grade, I was mowing yards for money. One yard was out of my neighborhood, so my dad would drive me there so I could mow it. One day we pulled into the neighborhood and we passed by a black 1968 Mustang coupe. It was gorgeous, and it took me about 1 whole second to fall for it. I HAD to have a ’68 Mustang.

Fast forward a year, I had been saving up my money, and had found a local 1968 Mustang coupe for sale. I paid $3,000 for it. It wasn’t black – it was white. And it needed A LOT of work.  

But it was mine.  

Back in high school I had a few things done, mostly mechanical, so I could drive it a little bit. My dad was excited about this restoration project and even enrolled in some night paint and body classes at a local technical college just so he could work on it himself.  

While I was in college we continued to work on it, but in reality, he did the majority of work. My dad was hung up on perfection. In his mind, you did not go to step 2 until step 1 was perfect.

His goal was for this to be a perfect restoration. He saw it as his gift to me that he make the body work and paint perfect. The years ticked by. I graduated college, and began my working life. Meanwhile, my dad kept trying to bring the car to perfection.

In 2016, about 12 years after buying the car, my dad was diagnosed with cancer. An aggressive and unsurvivable cancer. That June we finished the paint and body work, and in July of 2018 it was finally as done, at least as done as any project car can be. And guess what, it wasn’t perfect. A few months after the car was finished my dad passed away. He never said it, but I know the few flaws the car has drove him crazy.  

The moral of the story

There are still plenty of flaws, even in the paint and body. The car isn’t restored to perfection, and I hope it never is. If it was, I wouldn’t want to drive it or enjoy it for fear of making it imperfect. If it was perfect I wouldn’t see the flaws and hear my dad’s voice in my head explaining to me how he planned on fixing that. Anytime it got the slightest bit dirty I would want to detail it. 

But I drive it, I enjoy it, I use it. And best of all, it is a place for me to remember him.

The moral of the story is, there will never be a perfect time to start living a healthier life. It is better to just start, because planning on perfect is unrealistic. 

My dad’s mindset was step 1 has to be perfect to move on to step 2.  I encourage you to adopt the mindset of I can’t take step 2 if I stay on step 1. 

Love you and miss you dad.


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