Name: Playbook - Hannah Bower - Mindset 4: Separating Effort From Performance
Uploaded: 2023-12-12T00:44:19.968Z
Duration: 8 min
Description: Mindset 4: Separating Effort From Performance

Week 4 let’s goooo!

This is the turning point in the program, this week we will be repeating week 1 workouts.

Now it’s going to be easy to want to compare, compete, and judge your performances this week with your performances week 1.

While we are going to be cheering so loud for you to challenge yourself, push yourself, and dig deep… the mindset this week is to learn to separate your effort and your performance.

Many times people only feel like they got a good workout in when they had a good performances: lifted more with ease, less rest, more reps/rounds, felt energetic & strong etc 

And when they have a workout where they feel like it was bad it’s because of poor performance; less reps, maybe a drop in weights, more rest time, feeling sluggish or weak etc

Our goal for you this week is to keep a healthy distance between effort and performance.

Your effort matters. Your performance is irrelevant: good or bad.

And that can be hard to digest especially if you have good workouts. But here’s our reasoning.

Life will give you seasons. And some seasons life throws at you will make it hard to have consistent “good” performances.

It’ll be (and is) impossible to be better, stronger, faster, fittter every single time that you workout.

You are going to have dips in performances. Workouts that feel sluggish, hard. Days where weights that used to feel easy, feel hard. Days where running a mile felt easy & the next week 1/2 mile is killing you.

This doesn’t mean you had a bad workout. Quite the contrary. If you were resilient, demonstrated kindness towards yourself, we’re positive, had the grace to break the workout up and get through it… you had a “good” workout.

Because your effort matters more than what that effort actually produces: or the outcome of that effort. This starts setting you up for long term intrinsic worth, despite your performance. 

Here’s the beautiful thing, the effort you have to give will look so different day to day and season to season.

All that matters is whatever you have to give, you give.

That frees up having to have workouts that continually “top” each other. Because that can only sustain for so long.

And it frees up having to go balls to the wall every day. Your daily capacity of effort will vary, your performances will vary, but the one consistent you have is effort.

So this week your challenge is to start separating the two: and it’s a hard thing to do.

The weekly exercise is this: when reflecting on your workouts this week you cannot use your performance (increased rounds, reps, sets, ext) as a measure of “good”.

And again, I know it’s hard and we can and will celebrate your progress (because are so proud of you guys!) but for this week, let’s give this exercise a try!

Mindset 4: Separating Effort From Performance

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 4: Separating Effort From Performance

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