Name: Playbook - Hannah Bower - Discipline and Grace
Uploaded: 2023-12-12T00:44:19.371Z
Duration: 10 min
Description: Discipline and Grace

Sarah

Storm Houser

Exactly what I needed to hear and reflect on! Thank you! These motivational Mondays are so so awesome!

Janine Ducharme

This one hit the spot. The 5 minute rule is something that really hit me hard! And it feel so applicable to everything in my life right now, but especially helping my body and mental space around motivation for working out while pregnant
 Someday's those 5 minutes tell me its time to rest, other days it feels great... and its all beautiful. I always have the discipline and struggle with giving myself grace, but these last 8 months have shown me how important that balance truly is. 🥰

Ashley Powell

Chris Hanretty

Just what I needed today. So important to reiterate that discipline is a form of self care. The discipline you have today mig by feel challenging in that moment but your future self will thank you!

Lauren

Grace, I definitely need more Grace, sometimes that discipline comes from a dark place.

Marie

That was really awesome!
I really needed to hear that today. I had been struggling with discipline and motivation but his has helped me reflect and reassess what I need to do! Thank you!
-Discipline with my workouts again after coming back from a week off 
-Working out for 5 mins and see where that takes me when I don’t feel like it 
-I can improve on grace on with myself when I’m going through personal things at home or relationship and cannot always do a workout.

Tammy

I give myself TO MUCH grace and make a lot of excuses. I will definitely starting writing it down. It’s almost like when you write it down you hold yourself accountable 🤣 why is that!

Megan

Loved this! It really is all about finding the balance you need between grace in discipline in everyday life! I’ve been doing better on giving myself grace but having a good balance of discipline with workouts and dealing with pregnancy sx but I appreciated your input on going to work too! Med school is my “job” right now and I’ve been giving myself too much grace when it comes to classes and studying recently, maybe because I was white knuckling discipline in the beginning to get the A’s but I need to work daily to find that balance so I can enjoy life at the same time! 🙃

Erica

Audriann

Great. Its what I really needed today. Discipline is my focus this week

Breah

Loved it so much! I never thought about discipline as grace and it being self care/love... 💛 thank you

Vanessa

Great! I struggle HARD with a balance between grace and discipline. I go full out and hard for a few months but as soon as life gets busy I put the breaks on for sometimes months at a time. This is a constant struggle for me

Sarah Hougen

I really enjoy the raw, imperfect discussions, really feels like I’m in the room. Additionally, the topics are so helpful in recognizing similar viewpoints, even pitfalls, I’ve experienced in my own journey without realizing it. Thank you for sharing! I think this is my favorite feature of the app so far! 😂

Emily

Love this topic! I’m currently on Week 3 of the Get Stronger program, and this is something I’ve been trying to figure out for myself. I seem to be able to get to the gym 3x a week but trying to make the 4th day happen has been a challenge, especially with being a FTM and just figuring out our routine in general and what works for my family. I also tend to get super sore the next couple days any time I do push-ups in a workout, and I don’t want to overdo it by working out on really sore muscles. 

Not sure where I’m going with this haha but I guess do you guys have any recs for a schedule for 4x a week in the gym? I’ve been trying to do MWFSat so I have a rest day in between most workouts. Also, how can you tell if you’re so sore that you should probably wait to go back or if you should push through? One of my shoulders in particular has been bothering me after push-ups and with bed sharing/nursing at night it’s kinda flared up and I don’t want to make it worse.

Sorry this is so long winded, but would love your insight! ❤️❤️❤️

Karianne

Awesome!
I will be more Self Disciplined!

Jackie

Thanks, ladies ❤️ I needed to hear that right now on my journey.
I am coming back to sports at the moment, after a longer illness.
I had a very disciplined, sporty life, before the illness.
In this time, i learned to give lots lots of grace to myself. 
Now it‘s hard to find a balance between grace and discipline.
Thank you both ❤️

I will give myself grace to sleep in or even skip a workout if my body tells me I need to or if our baby had a rough night. I will be kind to myself and listen to my body.

Andrea

Sorryyyy... it supposed to be 5 stars!! ❤️

Roberta

Jackie Cooper

The kiddo is so sweet. 
I struggle with with motivation and lack of programs (variety) but since I have stated following your programs I have been able to sustain for 6 weeks. The best part about your programs is that you not only give exercises, but your plans motivate and have different versions and modifications which helps me do them at my pace and I feel good and empowered.

Arpita

I... I needed this. I’ll call myself out, I use grace as a crutch. I come up with so many excuses the biggest being that I’m tired. But even if I move for 5 min, that’s better than sitting on the couch doing nothing. Thank you for this :)

Brittany

I truly loved this conversation. I am definitely one who needs to be mindful of using grace as in excuse. I run my own in home preschool/childcare and I watch 5 boys ages 1.5 to 4 every single day. It can be a lot and don’t get me wrong I absolutely love what I do! But at times I catch myself saying oh I just need a break today these kids have been wild today.. then I start to notice that I fall into a routine and habit of saying that. Then I never get my workouts done. Which is obviously not what I want to happen. I definitely need to be more disciplined!😩

Taylor Jackson

Feeling encouraged to give myself more grace postpartum but still be disciplined to get my “me time” in so I can be a better mom for my three kiddos. Thank you ladies!!

Marissa Everett

This was what I needed today! I'm currently early in my pregnancy and I'm a very disciplined workout girl. Today the sickness is getting me and I have zero desire to be at the gym. So I put this on, and did pelvic floor work instead of pushing myself hard in another one of your workouts. Because my body just physically is so exhausted. Gave myself some grace today 😌 🙌

Alexandra

As a new mama I definitely am trying to learn the balance. I used to be overly disciplined prior to pregnancy, and now I am definitely on the edge of using my new role as a reason to skip working out. Definitely need to gain some discipline back, make realistic goals, commit and then recognize that there will be days that I may not be able to follow my plan because life happens. Looking forward to next Monday!

Been focusing less on aesthetics and found out that I really love bodyweight workouts. 😆

Analise

Jamie Fearon

I truly love hearing y’all’s perspective. It helps for me to put things in a different light and think about how I’m approaching my fitness journey. 

My goal for this week: to continue building my discipline back up to not only get a regular workout in,  but to also push myself just a little bit harder with each workout because I know I’m capable of it and it will make me feel that much better. 

Y’all are the best. Really.

Becca

Morgan

I definitely have worked on having more grace with my food and exercise relationship and not “punishing” my food choices through working out longer. At the same time I think I might need to have a little more discipline and see that making healthier choices is a form of self care and in the end it’ll make me feel better. Still working on it 🙈

Lily

Loved this. I’m definitely getting to a place where I’m focused on discipline but coming from a place where I lived in grace (2 babies 16 months apart likely with some undiagnosed ppd). Guilt about grace is real when you feel sad and miss feeling strong mentally and physically. My youngest is almost 4 and I’m almost 40, but I’m on my way. Thanks!

Kate

Looking at discipline as self care is something that I’ve been needing to do. These Mindset Mondays have been great to listen to. Thank you both for diving into the mental aspects of fitness. That’s what I have been struggling with and I’m hopeful these discussions will help me find the right balance to make a long-term lifestyle change!

Kelen

Shae

PLEASE READ DESCRIPTION:

On these mindset Monday’s we are going to dive into uncomfortable and semi-controversial topics.

Remember that we are human and are trying to communicate the best we can, so if the words come out wrong, please know they come form a place of love:

This week we are talking about discipline and grace. How to balance the two.

We believe they are two heads of the same coin.

Discipline without grace is a joyless, unrealistic, overly controlling, and ridged life: 

Grace without discipline is a hectic, frustrating, and self-sabotaging way to live.

We need both in our life. We need to hold ourselves accountable to do the things we do not want to do, so that we can enjoy the life we really truly want.

But we are also human, and we NEED to give ourselves grace because we will need rest, and breaks, and we will make mistakes.

The secret in life is learning the right balance of the two that works for YOU. And side note, that balance will always be shifting.

Discipline and Grace

This is me taking the next step. Been having a hard time getting my workout in if I don’t have at least 30 minutes and so i didn’t get a work out in this week. Then came my period and I again made excuses. Needed some motivation so I came by here to set my intentions for the week. Taking the next step. I will fit movement in where I can and be glad I did so, even if it’s not perfect!

Cristine

Hi guys,

Rhona here from Cork in Ireland. Thank you so much for such an honest and open discussion! It’s a breath of fresh air to hear trainers speak with honesty. Looking forward to getting started!!

Rhona

Setting the Stage and Managing Expectations

Sarah Lucero

I love that you do a Mindset Monday. As weird as it sounds watching it made me emotional. But it is such a relief and a breath of fresh air for me to be able to have that internal guidance so I can pursue my fitness goals in a healthy and loving way.

Rachael

I just listened to my first motivational mindset, and I’m just completely inspired by you two. I’m excited, and want to thank you for this app!

Kaley

Mindset: Consistency

It was an awesome message but I wanted to listen to what your sister had to say. It sounded like she had a beautiful message but you kept cutting her off and talking over her. So not sure if she was supposed to be in this video but whatever she was trying to share was awesome! Just let her talk and finish what she wanted to say next time!

Thank you!! I needed this! I’m 12 weeks pregnant and surprisingly still struggle with the fact that my body is changing.. but I’m learning to embrace it and eat and workout according to what feels GOOD to me and my body. Thank you

Alyssa

This was wonderful! I’ve been so glued to the scale.. my goals this week are to make foods I enjoy write workouts I love and not weigh myself at all

Why the scale shouldn’t be your only goal.

Really good, I felt reassured with Mindset Monday talk today. After losing motivation, hearing this was a great pick me up! Thanks!

Love the 5 minute rule, it works every time. The tip to buy a new outfit works for me sometimes too lol. Dang ptula! 🤣

This was the reminder I needed! Thank you!

Stephanie

Motivation

Hannah your reaction to Michal’s story was so funny😂

Francesca

Meaghan

I feel michal’s words when she said “or you’re trying to hold in a fart” 😂😂 too real

Confidence in the gym

That was great! It was exactly what I needed for support and encouragement! Thank you for creating amazing content and sharing your wisdom and knowledge in this area of fitness and wellness!🧡💜

I love starting my mornings with these. I have positive affirmations written all over rmy house on sticky notes so I see them all the time and that helps me significantly! ❤

Positive self talk

A nice encouragement to add more to my diet.. I eat fairly healthy however, I often miss breakfast and lunch and I know this is truly my problem. I’ve been working on getting at least a morning protein shake with banana and peanut butter, and now need to work on adding lunch back in. Stress doesn’t help but I know my body needs more.

Thank you so much for covering this topic!! I have been working hard for the past 10ish months to repair my relationship with food and come to a healthy mental place with food and figure out what I want long term. This is so, so critical. But this is what the diet industry thrives on and it is tough to undo all our years of programming. Thank you both for knocking down these walls and talking openly. YOU ARE MAKING A DIFFERENCE 🥰

Tiffany

Oh, that hit too close to home. Guilty of the clean eating and good food VS bad food. When Hannah said, "don't eat food to lose weight", that clicked in my head!
This is going to be a struggle for me, but 1 of the main reasons I joined the challenge!

Nutrition Episode 1

Thank you for the encouragement. My therapist is on a leave of absence and I was procrastinating finding a new one but this video was my push and reminder to do so. 
Thank you ❤️

Mental Health

That was really good and informative to hear. Thank you

This too was another one of those most needed ones for me to hear. My daily job is physical, I work out I eat pretty healthy weekends tend to  be fun lol but this is good for me to hear thank you!!!!

Nutrition Episode 2:  Law of Thermodynamics

Just what I needed to hear! I’ve dropped down to 1-2 workouts a week and I want to get back up to 3-4 but lately I’ve been giving myself too much grace. I will work out tomorrow morning, even if it’s only 10 minutes. Even if it’s just squatting and lunging with my baby girl during our morning routine, I need the movement and the discipline!

That was really good to hear, I love Michals perspective about the telling yourself “No” and validating own feelings but still saying no. I’m going to try using these tools next time I feel like I’m arguing with myself. 
Thanks so much! You ladies are awesome!

Natalie Uva

Tough Love

I haven’t watched a mindset Monday in a long time and decided to start catching back up. I’m so glad this is the first one I watched! Implementing some major lifestyle changes currently and needed some reassurance that I don’t have to do it all at once. Slow and steady wins the race!

Hannah

Great! Nice reminders of the lifestyle change.

I worked with a trainer for too long that made me feel terrible about myself and was constantly pushing counting calories to the point that I hated exercise and I was on the verge of an eating disorder. I dropped her and downloaded your app. I have followed you and Michal for a while and I love your approach to fitness. I actually find that I wake up and look at the app to see what workout I'm doing that night and I stay so excited to do it throughout my day at work. I wanted to just say thank you so much. Being a person in a larger body, it means so much to have a trainer that believes in your abilities and isn't just 100% focused on the scale. I can already feel a difference and it hasn't even been that long!

Getting Started

As usual, thank you so much! This week has been a hard week and baby hasn't been letting me workout as much as I like. From her elbow jutting out of my side to being super off balance, its been a weird week and she's grown a lot. To me that's an accomplishment and I can't judge the lack of working out as a failure because that's a dis-service to all my body really is doing. That being said, today feels a lot better and I'm excited for my healthy mama healthy baby workout today. (34 weeks is no joke!)

Needed that after experiencing failure yesterday at the gym!

Lori Acosta

Helped me not feel bad about running 12 min miles today because my body was tired and my soul was drained.

Dealing With Failure

Trying not to feel the guilt. I catch myself in it.. but I still find myself doing it on day 2. I wish I didn't find Grace so challenging.

Love these sooo much!  Also, can’t believe I have been following for over 3 years…since u announced u were pregnant with Jaden.  Your growth has been phenomenal!! Your explanation of exercise and the mindset Monday of how to make this a lifestyle is so amazing.  You are a true teacher of lifestyle/preventative medicine!  Thank you for inspiring me to change my focus as a RN

When To Rest

Good msg.  It's what i used to tell my kids when i was coaching soccer....i would rather you look good/play your best and lose, than have a sloppy win.

Leigh-Ann

This was such a beautiful chat! You are both so lucky to have a clearly deeply thought out human being to lead you in life. I love the way he looks at you both with so much love …. Thankyou for the share!

Tash

Words of Wisdom by Papa Bower

Yes, this info is big! I've been on the diet cycle for sad to say since I was 14yrs old now 35! 
This needs to be said bc there is so much pressure of weighing a number, thank you!

Casey

This video is exactly what I needed! I am 7months postpartum and have been struggling mentally on my lack of scale progress this month. And this video put things into perspective for me, all my NON scale victories are more important and I need to slow down my expectations of how fast I should be progressing.

Katie

This! 🖤 went through a 3 month program in March-June 2020. Saw big changes, dropped weight, but it was not long enough to reverse “diet”. Got frustrated and stopped. I’ve put weight back on but i’m stronger, lifting heavier. Still struggle with the “ideal body image”.

Ashley

When You Don’t See Results

Thank you! I do love weight training now. I've seen the light! 😆

Thank you guys for this! I HATE conventional cardio.

Kirsten Lonsbury

I love that you choose to talk about the topics that need the attention. It is refreshing to hear someone talk truth on the subjects that are falsely talked about or not talked about at all.

Kassandra Soto

Spot Reduction

Love love love! Growing up as a competitive gymnast all through middle and high school I was called a beast, diesel, a man.. told that I used steroids.. etc. because I had such a muscular build from being a gymnast. I hated it and it really took a toll on my self confidence because I enjoyed being strong until I was called all of those things and looked down on by other kids because of it. 

It took me a VERY long time to realize that it’s ok to be strong and look muscular and have toned muscles. Ever since I’ve learned to not listen to what everyone else thinks and just accept my body for the way it is and build it up how I want to I have had so much more confidence. 

Honestly, following you through your journey you have been so helpful in reminding me to not compare myself to others… and to know that it’s ok to be muscular… and that it’s ok to take breaks and that it only takes small changes and so much more. I have been making small changes for about two months now and honestly I’m too the point where I don’t really crave the processed foods anymore. I still have them occasionally but it’s not a strong craving of I have to have this cookie or I have to have thee chips. It’s amazing what small changes can do.  I am so thankful for you, your guidance and everything you share!

This was super helpful! I know when I was starting out with strength training I was so confused with the bulking and cutting aspect. It felt like in order to see any progress that this was something I had to be doing. I’m so glad I stumbled onto your YouTube page a few years ago and found that intuitive eating + eating more whole foods also works and is more sustainable. Thanks to you and Michal for an informative video!

Jenna

Loved this mindset Monday especially the last question!
I want to follow up with that a little bit if I can? 
I have been doing these workouts for 5-6 months and have been steadily losing weight & gaining muscle. Love it! 
My question is (with wanting to shed more fat) during the workouts whether it be upper, lower, or full body what little things can I do during the workout to shed more fat? 
I typically don’t take breaks in between sets or reps unless I’m really needing a breather. Should I try to keep HR at intervals during workout or try to keep it steady? Do I need to keep it higher or more medium for me? (I know a lot of it is how my body works and how I feel) I don’t know if any of this ^^ really does make a difference or not.
Also, I have loved listening/watching your mindset Monday’s!! Especially from people who stress the importance of “lifestyle” 🤍🤩

Cait

Cutting and Bulking

The Meaning Of It All

When Results Still Aren’t There

Another Conversation About Discipline

When Boredom Strikes

To Rest or Not To Rest

When Motivation Dwindles

Cultivating Consistency

Loved it. Wonderful advice for a struggling mom

Delaney

I love putting steamed zucchini in sauces!! I'm not a fan of the texture of zucchini by itself but I love sneaking in veggies whenever I can!

Discipline and Grace

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