GETTING RID OF NEGATIVE SELF-TALK BEFORE AND DURING EXERCISE

GETTING RID OF NEGATIVE SELF-TALK BEFORE AND DURING EXERCISE

Let's be honest - we all struggle with negative self-talk at times. I'm very guilty of it especially when I'm allowing my own insecurities or fears to get the best of me. Negative self-talk can often make or break a workout session. Over the years, I have picked up a few helpful tricks for eliminating negative self-talk that have really made a difference in the success of my exercise routines.

Here are some tricks and tools that I have found to be helpful when I am struggling with negative self-talk before or during a workout: 

• Replace thoughts like "I can't do this, it's too hard, I'm too tired" with thoughts like "I CAN do this, I'm so strong, I have tons of energy." Find positive self-talk words or phrases that help to motivate you. One of my favorites is Philippians 4:13 "I can do all things through Christ, who gives me strength" and another favorite is "Decide. Commit. Succeed." which is a well-known quote from Beachbody. 
• Instead of dreading your workout, try to look forward instead to the celebratory sense of accomplishment that you'll feel once your workout is completed. This tool has been particularly useful to me on days that I just can't seem to get excited about working out but I know that I'll regret not doing my workout.
• At the beginning of your workout, try not to focus on ALL the work that you have to do before you'll be finished. Instead, try thinking ahead just a minute or two or an exercise or two. For example, at the beginning of your run, don't think about the monotony of the six miles that you need to run. Instead, break the run up into smaller goals. "When I reach one mile, I know my breathing and heart rate will level off and then I can increase my pace. At two miles, I'm 1/3 of the way there!...and I can increase my pace again. At three miles, I'm halfway there...woohoo!..and I can increase my pace again." Breaking your workout up into smaller goals gives you the ability to celebrate each of these achievements which gives you the fortitude to accomplish the next achievement and the next and then the next...you get the idea.
• Positive imagery - think of an image that motivates you to work harder. The way that I do this is by visualizing in my head the muscles that I am working as I am working them and imagining how I want those muscles to look as a result. Another way that I do this is during my runs - I imagine how I want to look and feel as I run (strong, energetic, powerful, unstoppable) and this helps to motivate me when I am feeling tired, defeated, or winded. I've even watched others crushing their run on the treadmill next to mine to motivate me through tough moments of my run.
• Psyche yourself up - I often like to listen to music directly before and/or during my workout that motivates me and puts some pep in my step. Find a playlist that makes you feel like you are invincible or full of energy to help get you motivated to work hard.
• Find a scent or smell that motivates you during your workout. Something refreshing or energizing like peppermint essential oil or a citrus essential oil. Personally, I love to apply peppermint oil to the back of my neck before a long run to help me feel refreshed, invigorated, and energetic.

Being able to identify negative self-talk when it is occurring and then replacing it with something positive can be essential to the success of your daily workout routine. I hope that some or a combination of these suggestions can be of use to you.

May God Bless!

Ashley