Name: Playbook - Hannah Bower - Mindset 1: Starting Small
Uploaded: 2023-12-12T00:44:19.929Z
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!!!!

Mindset 1: Starting Small

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