Name: Playbook - Hannah Bower - Mindset 1: Getting Started
Uploaded: 2023-12-12T00:44:18.622Z
Duration: 15 min
Description: Mindset 1: Getting Started

I pushed myself so hard last week even after being exhausted that i overtired my back muscles not letting me move!! So learning this now to stop n just was so much goal driven that took 3-4 days off the gym to give myself a second chance n not being hard on myself

Gurpreet

Loved these practical, simple tips even as someone who has been exercising for years.

Kimberly

Goal - Instead of staying up late watching TV after my kids go to bed , I’ll go to bed earlier so I can get up at a decent time
to make it to the gym

Anna

I love that you both encourage to enjoy fitness and make it a part of our life, not a task. Fitness is meant to be fun, and to keep us healthy.

Elaine

Alexandria

You know what I loved most about y’alls video? The JOY beaming from your faces!! I’m so excited to start this journey! ❤️

Rachel

I love the mentality for this challenge and it is something I have started to learn for myself after years of yo yo dieting. One hopefully suggestion I have is that maybe you could leave the info for the challenge up after it is complete. I am starting two weeks late because of a race I was training for but would still love to complete it!

Nichole

Leigh-Ann

This might be lengthy so bare with me 🙈

All of what you said in this video is what I have been hearing and learning from you guys for years now and that is why I love you due to the realness of it all. 

I was seriously so close to crying because as I said yesterday I wanted to start my 6 weeks today as I became so overwhelmed with school. Even though I have been working out for 4 days a week and sometimes I get lucky and get 5. I wanted to start being more aware of my workouts and scheduling it. I’ve honestly improved so much with my strength and flexibility from doing get stronger I honestly could cry. I love fitness so much and it’s what gives me mental sanity and peace because I feel like it’s the time that I am focusing on me. That being said I took on a challenge and I signed up to run a 5k along with doing the 6 weeks! I usually run a mile but never more, and I started training for it today since it’s been a second since I ran. I kid you not I trip 3 mins in 0.34 miles in and wiped my knee on the concrete so now I can’t really workout and do what I was looking forward to but it’s ok. Like you said discipline! Life isn’t that kind and that’s ok that’s how we grow. I just hope on Sunday I would be well and have given me some rest time to get back and run and this time be more careful and maybe wear a pad or something.

So official day starts tmr for upper body if I can and if not that’s ok! I guess I needed to rant it out because honestly talking to you guys makes me so happy and it’s my kind of therapy. 

Thank you for going against all the diet culture and fitness fads and being so honest and genuine.♥️♥️

Also a comment on the weight loss I once heard someone say “why do we celebrate people when they lose weight and comment: you look so good. And when someone gains weight we look down upon them when we don’t know the whole narrative?” That’s what makes us race with ourselves and hold high standards that we can’t fulfill this pressure that we, along with society, installed it upon us. I wish people would celebrate people more in moving their bodies and applauding them on that on the contrary to apparent aesthetic and weight loss.

Heba

It was a good chat. Lol. I used to be a gym rat personal trainer and competitive sailor.  Now I have a one year old and my husband is gone for work most of the time and I am just struggling to get back into any type of routine that works for me. I hope the 6 weeks will snap me out of the funk I am in, I won’t ever by a gym rat again but I want to feel strong again.

Laura

So hard to hear with the road noise, please take the video somewhere else

Megan

Love you ladies - so down to earth and genuine. I’ve watched this 3 times ha! My goal is to continue to choose to let go of the diet culture that is so ingrained in me. 
I quit tracking calories since I started this program and it has been unbelievably freeing. I have actually made better choices and feel really good.

Elissa

I feel so tech illiterate.  Is this where we leave our goal comment?

My goals:
-drink that 64 ounces of water per day
-keep focusing on the adding in outside of the store foods (produce, proteins, etc), striving for at least 5 per day

My workouts are consistent but I’m deep in toxic diet yo-yo and need to make lasting healthy changes

Katie-Mae

Great points it really is a marathon not a sprint!

Ciara

Such great advice! It’s like that saying “do what you love and never work a day in your life”.

Cristine

A goal I have is to work out 2-3 times a week. Hard to do 4-5 workouts for me with my kids. I will do this by waking up 30 minutes earlier. Not be on my phone before the kids wake up and get my workout done.

Charissa

Reading my mind one rep at a time. Something is better than nothing :)

Carolyn

This was everything I needed to hear!!❤️

Taylor Witmer

Loved all of this. I used to compete in bodybuilding and it brought such a strange mindset to me when I got pregnant and ended up shaming myself for having "bad foods". It is so truly important to not dive head first into "diet culture". During this week I am focusing on increasing water intake and getting my protein!

Caitlin

Helpful tips! My goal is to get in more workouts in through the week so I will sacrifice sleeping in and get up early to start the day

Brady

Very sweet, and all great points. I hope young women in their teens follow you, you are fantastic examples for healthy fitness. Thank you ☺️

Spot on! That’s exactly why I keep going backwards in my progress. I jump all in at the very beginning and burn out a month or two later.

Kelly Koble

Tammy

I love your motivational Monday’s! My goal this week is not to go too overboard and do too much like tackling everything in one week!

My goal for this week is to simply drink more water. I absolutely love drinking water but haven’t been bringing my water bottle to work so my goal is to be more consistent

Lily

Loved every point you girls made in this chat! Feeling super positive and realistic x

Rosie

Jessica

Loved the tips!! So helpful and motivating.

Marisela

So good!! Thank you!

 I have been skipping meals throughout the day due to lack of time. My goal is to meal prep on Sunday so I have quick lunches or snacks to eat throughout the day either with my babies or when they nap

Andrea

Amazingly explained! This takes off a huge weight off my shoulders and lets me focus on what MY body is capable of doing in a timely manner by listening to it. 

Thank you for giving us a new perspective on regaining ourselves

Jacqueline Contreras

Less laundry- more workouts!!!!   Anddd I am going to cook healthy meals while my in laws are in town to get them on the healthy train too:)

Paige

Ashley

Why isn’t everyone this motivational in life

Amber Barnhardt

I kinda loved this video I feel like it gave me permission in a way to not feel like I have to overhaul everything (workout, go running, meal prep breakfast lunch and dinner, etc.) about getting healthier while I'm getting back into working out with a three month old and a toddler.

Sara

I feel encouraged! 🙏❤🙏

I was reflecting last night on some of the topics you actually were talking about today. I don't fall into the copying of someone's workouts to achieve their body per say, but I do tend to copy for the hopes that my lifestyle might change if I copy and a greater happiness might be achieved. 

I miss cardio, but have always felt guilty if I can't do cardio. (Cycling family and endurance mountain biker, like 3- 8 hour days in a row type endurance). Before pregnancy and after a few bad crashes I found the beauty in strength training and supporting the joints for the movement I love by building base strength. Now I love my strength training and its kept me going throughout my pregnancy. These 6 weeks take me to week 39 of pregnancy, so I'm hoping that the workouts plus focused recover will help me for the biggest endurance event of my life yet. 

Thank you both!

Ashley Powell

Excited to fall in love with movement again

Michael

My goal for the 6 weeks is to stop making excuses and workout 3+ times a week and make sure I’m staying hydrated. I’m breastfeeding so I’d like to drink 120 ounces of water per day

Brynne

My goal is consistency -  I’m an old college athlete who always had somebody telling her went to work out. Then after graduation, loved the idea of being able to say no to the gym because that was my decision. Unfortunately that has caused body changes that I am not proud of, so my goal for these next six weeks will be consistency<3 thank y’all for doing this!

Lexie Hattaway

Meaghan

This was so helpfull to start off the challenge. It made me slow down and think about my piorities in small steps instead of trying to create a perfect week. Thank you!

Anonymous

Such a healthy approach to exercise!! Ready to retrain my brain!! With you and Michal!🙏🏼💛

Thank you both- I think this is all really true advice. Leaning to any heavy extreme is not healthy or sustainable. My goal for this next week is to move my body for an hour at least 4 days, and also eat something healthy I’ve prepared at home at least 5 days!

Molly

Love this mindset! My goal this week is to take the time I normally scroll on TicTock and either put that to working out (goal for the 6 weeks is four times a week) or making a healthy dinner!

Taylor Miller

I can't thank you enough for outlining that. It was like you were describing everything I've experienced & why I sincerely hope this time I different.

Taylor Luken

You guys are beautiful! Thank you for this 😭😭😭. I needed to hear it cause I always felt like I had to be where everyone else was! I’m so ready to see where this journey leads me! Thank you again! ♥️♥️♥️

Susan Coleman

My goal is to not snooze my alarm in the mornings!

Amparo

This video is for those of you who feel overwhelmed with getting started. If you are watching this as part of Diet Culture Detox, then welcome!

We have been taught that making any life decision or lifestyle change requires an overhaul of changes, rigid discipline, and perfection- or so it seems.

But with fitness, everyone and their grandma has a philosophy on the “right” way to do it. It can be conflicting and confusing to know where to start and to know “the best way” of going about it. 

In this video we will give some practical tips on how to get the ball rolling, but more importantly take away that overwhelming feeling.

Be sure to check out the FB group today! We are going to talk more about this there. Share your story, your insights, and your experience!

Mindset 1: Getting Started

Chalandra Butterfly

Re starting this challenge... I don't remember how many I got last time but today I'm starting off with 13

Cynthia Contreras

Kelsey

Week 1 Day 0: Welcome!

Beatrice

Kevyn

Jillian

Week 1 Day 1: Legs

Kiki

Sometimes you need a good humbling laugh in the gym. The Posterior Plank Pulses definitely were not accomplished today. Will be something I can work towards

Morgan

Week 1 Day 2: Back and Biceps

Had to modify a few exercises due to knee issues, but overall loved the circuits

Another awesome and enjoyable workout!! Starting to feel strong again

Week 1 Day 3: Shoulders, Glutes, and Core

Teresa

Oh man. Short and sweet!! Loved this workout!!

Amanda

Week 1 Day 4: Full Body

I did this for a Saturday workout after week 2!!! I feel unstoppable!!!

2 miles today while on vacation... so proud of myself. 
This program is the best

Delaney

Week 1 Optional Cardio Workouts

Practical, sustainable, and enjoyable ❤️ and ditch the perfection 🥹 my heart needed this. Thank you for helping me to reset my mindset!

Elizabeth

So sweet and fun to get to know you guys more. Appreciate you keeping it authentic and realistic :)

Alexandra

That was such a great message!! I absolutely loved it! I’m excited about getting to listen to these.

Cassy

Mindset 2: Consistency

Michelle

Grace

I was in such a funk with my workouts.. so glad I gave this a try! Bringing me back to love working out.. teaching me to workout to get stronger not focus on killing myself to burn as many calories as possible!

Marnie

Week 2 Day 1: Legs

Lauren

Week 2 Day 2: Chest and Tricep

Carina

I'm so happy with this program!!! Seeing small victories !!

Week 2 Day 3: Shoulders, Glutes, Core

This is literally my all time favorite workout to sprinkle in every week or two!

Great workout to do anywhere! Perfect for when traveling!

Week 2 Day 4: Full Body

I did one of your hiit workouts and that was amazing!!! 🔥❤️

Lindsay

Ludim

Went for a 2 mi run followed by some outdoor mobility work today. The daybwas beautiful and the work felt good!!!!

Week 2 Optional Cardio

I’m so glad for these chats! When I need them they are here for me. I’ve had a rough week, super sick with body aches and fever so a workout didn’t happen. Even though I’ve only been maintaining one workout a week, I knew breaking my streak on the calendar would be hard to get back from. So a talk about motivation to keep me consistent!

I love these little nuggets of mental health goodness ❤️ today was a day that I was lacking motivation and needed to hear the word “discipline”. Thank you both!

Taylor

Mindset 3: Motivation

I wish there could be more visual instruction or directions for using more standard dumbbells that are rounder or bulkier to hold. I don’t always know how to hold them for certain exercise like the good mornings

Liana B

Love the strength I’ve gained and how noticeable it is after just 2 weeks…. Kinda crazy … still not a fan of conditioning 😅 much more into strength training

Week 3 Day 1: Legs

Skipped the conditioning (motivation was lacking) but my arms felt the burn heavy 👏🏼

Mackenzie

Week 3 Day 2: Back and Biceps

Burn city but I love pushing myself passed what I thought I was capable of

Such a good workout! One of my favorites!

Emily

Mariah

Week 3 Day 3: Shoulders, Glutes, and Core

Back after taking 5 days off from a very bad cold! Gave myself grace and only finished 1 round, still not 100% back to feeling better so I figured I needed to ease into it.

Mindy

Had to take 2 weeks off due to me and my kids being sick, so I only did 2 rounds again, but still got a good workout in! My 6 month old also helped by making me hold her during the “non weighted”movements lol

Christine

Week 3 Day 4: Full Body

Love the optional cardio days that give me a little bit of freedom but still maintain structure👏

Did it yesterday. 5 miles of hiking 4000 foot elevation gain. It was a spontaneous hike, and should have said no to it after our leg day. This mama is tired!

Did a mix of walking, running, and sprinting since I haven't been feeling it lately. Sweating bullets!

Rachel S.

Week 3 Optional Cardio

This one hit different this time around. My first go through this program felt like a breeze. Life has changed in so much ways that this time through feels and looks so different BUT everything rang just as true as it did the first time I heard it. Last year I was guilty of giving myself too much grace I think. This year I'm definitely having a better balance of discipline (and honesty). Thank you Hannah and Michal

Love this journey we are all on together. I think I go through aspects where I give myself too much Grace or I have too much discipline. I fall into patters that are extreme on both ends of the spectrum and I think that is just the rollercoaster of this journey plus added postpartum.

Katie

Grace and discipline are definitely hard to balance. Thank you both for sharing your thoughts.

Patty Southcott

Mindset 4: Discipline and Grace

It was SO good.. I seriously feel amazing with these workouts consistently

Karly

Week 4 Day 1: Legs

Wish i would have had heavier weight but I added reps because I used what was available! Good workout and quick which was helpful

Sheeeeesh 😤😮‍💨 chest and tris are dense after that life

Allie

Week 4 Day 2: Chest and Tricep

I’ll be honest .. That one was really humbling

Kara

Week 4 Day 3: Shoulders, Glutes, Core

Got 5 rounds ! And I didn't modify anything but the push up to superman!

My favorite workout I come back to at least every other week!

Week 4 Day 4: Full Body

I did leg day conditioning and recovery yoga for my cardio today. I LOVE this day so much because it lets me knock out any of the conditioning that I either didn’t have time for or physically could not complete that day.

Skipped to do 30 min peloton today and will do full body tomorrow

Got a 4 mile hike/run in ... the weather wad gorgeous!

Week 4 Optional Cardio

Exactly what I needed to hear again this week! Thank you wonderful ladies

I’m so happy you guys shared this. Ever since having a baby, I have been obsessed with the scale and getting my body back. Within a couple months (and after sweating off many many pounds of water weight) I was back to my before pregnancy weight. But then after having to stop breastfeeding early for many very unfortunate reasons, I gained 6 pounds I can’t shake. It has been hard for me since no girls I know weigh as much as me. BUT right now I am the healthiest and most in shape I have been for years (probably since running high school track with Michal 10 years ago). Plus I’ve always just been pretty muscular. And if I am all those things now, but I weigh more, then I don’t need the cherry on top! I never liked 🍒 anyway 😜

Celine

I needed to hear this today. Thank you guys!

Mindset 5: Why the scale shouldn’t be your only goal.

Never expected the tri-set to be as challenging as it was 😂😂 I’m shaking 🫨

That was a good one! Legs are on fire! Loved the end conditioning!!

Brittney Howell

Week 5 Day 1: Leg

Got a little ballsy on the chest press and upped weight on the second two rounds. Couldn’t quite complete all reps at that weight- but felt great going until failure

Week 5 Day 2: Chest and Tricep

Aline Hoover 

Really felt the burn with the first circuit & the conditioning 🔥🔥

Week 5 Day 3: Back and Bicep

Jenna

This was a great work out. My shoulders will be sore tomorrow

Skipped conditioning today... however that strength portion alone kicked my booty! #sweatisgold 💪💪🤯

Mindset 1: Getting Started

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