Name: Playbook - Hannah Bower - Mindset 1: Starting Small
Uploaded: 2023-04-06T17:12:06.830Z
Duration: 7 min
Description: Mindset 1: Starting Small

Welcome to the first mindset of the New Year. 

Kicking off this challenge the first topic we are going to talk about is starting small. 

Usually what we see this time of year, is people come into the new year with so much motivation, inspiration, and eagerness to make life changes. 

They want to make big changes (which we LOVE) but they tend to bite off more than they can chew. 

They start off with all of their motivation & desire in one massive zealous sprint. All or nothing. This “aggressive motivation” pushes them to try to change too much too soon only to get burned out. 

From our perspective here’s why:

The first step towards the goal is too big, too unrealistic, unsustainable, not practical, and the steps between are too big. 

And lets be clear: we LOVE big goals. We have our own big goals. But we know in order to achieve those goals we need to: 

start small (smaller than our egos like) 
start practical ( what do you have available that is efficient to use)
start with enjoyment (throw away concepts of what burns the most calories, how do you actually like to move your body?)

Starting small is important because it builds a feeling of accomplishment, confidence, and consistency. The more you feel like your meeting your small goal, the easier it is to continue to make change.

You can snowball a small step into many many more steps.

Beware, this sounds ideallyic and simple in theory. But in application this can be very hard.

Starting small can FEEL like:

- I am not doing enough beause in the past I used to do more, lift more, train harder.
- I am being lazy or undisciplined because my friends or significant other is doing more.
- This won’t work because it doesn’t feel as extreme, hard, or challenging as things I’ve done before.

Starting small can be VERY hard on the ego, especially if we have internalized mottos like:

“Go big or go home”
“All or nothing “
“Staying hard “
“Just do it”
“If you want it bad enough”

Starting small can be hard if what you’re starting with is way less or more simple than what you used to do in the past.

Starting small is really a test of grace, patience, and acceptance with where you are at NOW.

We urge you, this week, to replace any thoughts or sentences that go like this;

I should be __________ (Doing more, lifting more, skinnier, more disciplined ). Or this should feel ______ (Easier, better, less weak). The past me was ___ (better, more worthy)

Instead, redirect with this:

Where I am at now______. (Is enough, is a great starting point, is an opportunity, is right where I need to be.) who I am now____ (is more patient, more practical, is strong enough, is capable) who I am becoming ____ (is best version of me, balanced, worthy).

Because starting small is easy physically, but mentally It’s one of the harder mindsets and perspectives to live by. 

We want each one of you to conceptualize what starting small looks like for YOU. 

So In the comments list: 

1. Your long term and Big goal (this is usually what people start off with as their resolution)
2. The smallest step that you can take for that singular goal.
3. Make that your new New Years resolution, your new starting point .

Mindset 1: Starting Small

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.

Sarah

Storm Houser

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

Janine Ducharme

Discipline and Grace

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! 🤣

Ashley Powell

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

Lily

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!

Marie

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 ❤️

Tammy

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.

Audriann

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

Brittany

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!

Natasha

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!

Taylor Jackson

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!

Mindset 1: Starting Small

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