Welcome to today's podcast episode. Thanks a million for being here and I'm excited to get stuck in with you today about another barrier that can get in the way of exercising and that's the barrier. I also hear all the time, which is that I'm not able that you won't be able that you won't be good enough that you won't be fit enough. And I want to give you really practical, simple tips that you can use.
Not only to help you become consistent with exercise, but it will also work in other areas of your life that you get that feeling of being not good enough or not able or afraid to get stuck in and you know, that, that holds you back. So I'm looking forward to today's episode. I hope you're keeping really well. I'm still on my mission of doing less and doing one task at a time and I must say it's going really well for me. However, I do have to continue to check in with myself all day long at work that I'm not going back to my frenetic work habits, which is to do loads of things all at the one time multitask get really kind of buzzy, think that I'm enjoying it and go home and after a few days and weeks just feel really burnt out. So my new mission is to go slower to do one thing at a time to stop multitasking.
And I highly recommend it. If you like me have been the queen of multitasking and you don't want to do that anymore. And you finally decided to put your mental health first, then I recommend you give it a go and you know what I think I said this on a few podcast episodes ago. But the idea of, you know, those memes and things on social media saying like put yourself first, put yourself first has never resonated with me. It still doesn't put myself first. It's just one of those weird things like put myself first. However, put your mental health first above everything else is it really resonates with me.
So, check in with yourself today. Are you putting your mental health first? Are you frenetically working like crazy? Are you filling in all the gaps of your day? And if you are getting a little bit like that, aim to do one thing at a time. Aim to slow down, take deep breaths and take your break. I must say I, I'm feeling so much better after doing this and it's only been like a week or so. So let's get stuck in. I first off want to talk to you if you're listening to this and one of your barriers to working out is that you are scared that you won't be able, that you won't be up for it, that you won't be good enough.
And if you're listening to this episode and if that's not a barrier for you, in terms of exercise, you can use this in terms of other things in your life that you feel not able for, but let's get stuck in when it comes to your exercise. It can be a really common barrier for some of you, especially for the beginners that are listening in here and for people for women that have taken long breaks in exercise. And you might be listening to this right now and feeling out of shape, you may have gained weight, you're feeling unfit and you don't know where to start. Now. I, I know you guys so well, because I meet so many of you when you start my program and so many of you and some of you are my clients listening in now and you'll, you'll know you were like this.
When you first started with me, you're genuinely really scared when you start with me, you think that you're not going to be able and you're really worried that you're going to let yourself down, which you never will. You can't let yourself down. Um, but you're, you're so afraid of, of starting of, you're so afraid of not being able for the exercise. You're so afraid of having, let things go too much and being too unfit. But I want to tell you that that doesn't exist. There's no such thing as being too unfit to go and do exercise and there is no such thing as being not able. There's always something that you're able for. But the reason I think so many people feel this way is that there's so many workout programs and there's so much access to seeing people like, really work out really hard in workouts and flogging themselves.
And there's a misconception out there that you need to work out really tough to get results and you absolutely don't need to do that. So I can understand where some of the fear comes from. Um, also when you're looking at somebody else exercising or you might have seen a video online, but you're not actually doing it like looking at it can sometimes for some of the workout videos out there can, can sometimes make it seem like it's much harder than it actually is doing it. And this happens to me all the time. You know, when I have new members starting with me and they take a look at my workouts and they feel that they're not able and I encourage them to get started and to get stuck in and they always, always, because I give them practical tips with feeling able, say at the end of the workout that they were completely able.
So I just want to say to you today, if this is a barrier to you for, for, for not exercising, I want you to know that I can give you simple tips to overcoming the not feeling able barrier. And if you feel like you're too unfit and too out of shape or you've let things go too much or you've put on weight that you're, you're going to be able. I absolutely promise you and I wish I could have all my new members on this podcast episode sharing their stories and telling you exactly that they were in your shoes too that they started. They were so terrified, so afraid of not being able, however you just need to get stuck in. So I am going to give you nine tips on overcoming that barrier when it comes up in your mind of not feeling able.
You want to do a workout program. You're excited about the idea of getting fit. You might want to join my thrive coaching program. You're excited, you're scared that you won't be able when those thoughts pop up here are my top tips. Number one is to make a plan, having a really good plan, deciding first of all the days and the times that you're going to work out in the week and you're going to be working out. If you're in my coaching program three times a week and when you organize it and you plan it, it's going to help you feel much more at ease, you're going to feel much more calm and in control.
So that's you and me setting the foundations and getting the basics right, that you're not adding to the fear of not being able, not really being sure when to work out, you know, your days, you know, your times, you know, you're going to be working out three times per week for a max of 30 minutes in each workout and that's going to get you over time really fit and healthy. My second tip is to start small, to start small, to decide to do shorter workouts and to keep it really simple and to have a really simple small goal, for example, instead of saying I am going to work out three times per week and get walks in and focus on my food, you're going to start small and say my goal is I'm going to become consistent with exercise and that's not to be like, I'm going to be really great with exercise.
I'm going to get super fit in 30 days. It's, I'm going to become consistent with exercise. And you see if you take the pressure off your ability and how fit you're going to be at the start and you just focus on building the habit and becoming consistent with exercise. All of a sudden, you're achieving the goal of showing up and you're not putting any pressure on how you show up. My next tip is to do what you can have a can do attitude. Don't enter into a workout thinking what can I not do? What am I going to do if I can't do something? Enter into your workout, always asking yourself what can I do.
And you guys know that are listening in that our members. Now you all started off as beginners and I'm always encouraging you to just do step ups where you simply step up and down on a step. When you start any time you can't do an exercise that I do. So you're not worrying about what you can't do. You have a go to exercise to do when you don't like the look of something or you're a little bit nervous. You're like, you know what, I'm a beginner. I mightn't try that just yet. I'm going to go and do my step ups in the time that you're doing that. So, having that attitude of, well, what can I do in this workout and ignoring what you can't?
Because that'll all come down the line and having a simple alternative exercise to do. Instead of the one that you're worried about doing, just let it go and focus on something else. My next tip is to go slow and many of my beginners in my thrive coaching program, um always want to go fast. It's in our nature myself included. When I start a program, I always want to just go super fast. Be as good as I can, but it can be really off putting to ourselves and it can make us nervous to show up to the next workout. And I know it's really difficult to hold back, especially when you start a work workout program. However, if you really consciously go slow in your workout, you're going to feel really able for the work out, your heart rate isn't going to go up too much, you're not going to get breathless.
So all these signals that you're giving yourself that you're able is giving you confidence to get your workout in, which is amazing that simple switch from going too fast, not being able to breathe, signaling to yourself that you're not able versus going slow, being able to breathe, signaling yourself that you're able to do a workout is an absolute game changer simple yet. So effective. My next tip. And if you're a woman over 40 listening to this, your workouts will involve lifting weights, lifting light, an absolute game changer when you're first starting out in your workouts, lifting light dumbbells, two kg or three kg, starting out and lifting them light, not putting yourself under too much pressure.
And again, signaling to yourself that you are able for this workout and all of a sudden then it gets really exciting because you've gone from feeling scared and feeling like you mightn't be able to going. Oh my God, I can do this. I'm able to breathe. I'm lifting light, I'm able to follow along. It's absolutely terrific. And you build in your confidence and you always are telling yourself and feeling that you feel able for your workouts. My next tip is to do less of a time in my thrive coaching program. There are five and 10 minute workouts to do for my members when they are tired. They don't have much time.
They can't do the full 30 minute one. However, they still want to keep the habit up particularly useful for new members who have gone through beginners week and still want to continue on doing the short or 10 minute workouts until they feel more able. It can be really, really helpful when you're worried that you won't be able to do it. Keeping on going, doing a 10 minute workout, doing less time and saying, well, I'm not going to do that full 30 minute workout. I'm going to go and do a 10 minute workout. My next tip is to be organized that's just going to help you, um, feel more confident in yourself and help you.
Feel a able getting the right equipment, getting nice workout gear, having a bottle of water, having a space to work out is all going to help build your confidence, which is really important, especially if you've been out of shape or out of action for a while, your confidence might have taken a hit, especially if you've gone through a very tough time in your private life. Your personal life, your confidence is probably going to have taken a knock. So you're gonna already be potentially feeling a little bit uh not fragile, but that's the word that came to mind. It's a little bit delicate. So doing things to build up your confidence um as you do your workouts and get organized for your workouts can be really helpful, embracing setbacks.
So understanding that it's not all going to be perfect that there's going to be days where you don't fit your workouts in life is going to have thrown you a curveball, accepting that embracing the setbacks. If you feel a little twinge in your arm, embracing that as a setback and deciding not to do anything, any workout with your arms for the next few days like ebbing and flowing, doing what you can embracing the setbacks rather than getting worried and taking them as a signal that you're not able, adapting and adjusting and keeping it slow and steady on yourself. Um, and my second last tip is to allow yourself to turn up to your workouts cranky and not in the mood. And I know I talk about this often but it was a game changer for me. I used to think that if I felt something, it meant something and now I know that just because I'm not in the mood to do something, it doesn't mean that I should, should go ahead and not do it. It means nothing, it means nothing. It just means I'm not in the mood to do my workout.
Who cares? Go and do your workout. You can show up to your workout. So cranky, you can show out to your up to your workout, annoyed, sleepy tired, not in the mood, raging with life, raging with me, not wanting to work out with me. However, you'll feel a lot better when you do show up. So just knowing that you can show up in these wide variety of moods and all the stars don't have to be aligned for you to go and do your workout. That things can be imperfect, that things can be not going your way that the day have been shit as the last thing you want to do. However, still go and do your work out and, and, and take those tips on board like go slow, do less lift light, do less time, do what you can start small, embrace the setbacks, ok.
So my last tip is a bit of a longer tip and this is to help you on your mindset journey. Because a lot of the time myself included, when we feel not able to do something, it can be down to a lack of confidence and self doubt, erodes your confidence in your abilities. And when you doubt your capabilities, you're less likely to take risks, step outside your comfort zone and pursue your goals. For example, like getting fit. And when you give yourself negative self talk, self doubt often leads to negative self talk where you consistently tell yourself that you're not good enough or that you're going to fail. So this constant negativity can become a self fulfilling prophecy leading to a lack of motivation and effort. So I want you to really pay attention to your mindset and notice the self doubt creeping in. Notice that self doubt leads to negative talk, which can lead to you telling yourself you won't be able, which can become a self fulfilling prophecy.
If you don't watch out for it and become aware of it, self doubt also amplifies your fear of failure. You might be worried that you'll fall, fall short of your goals and you feel like you won't be able to handle that disappointment. So rather than worry about being disappointed in yourself, you just don't bother at all. Um Procrastination, when you doubt your ability to succeed, you might procrastinate or avoid taking action altogether. And this prevents you from making progress towards your goals. Self doubt can also lead to loads of missed opportunities because it causes you to turn down opportunities or go after your goals because you are afraid that you won't measure up stagnation, loss of focus and motivation, self doubt creeping in. It's easy to lose sight of your goals. And the reason that you set them in the first place, so this can lead to a lack of motivation to work towards your aspirations.
So a gentle reminder to you that if you've got the mindset, it's coming up all the time for you that you feel like you won't be able and you're telling yourself constantly that you won't be able that if you don't nip that in the bud and become aware of it, that it can become a self fulfilling prophecy, so you can actually just completely sabotage your own results by telling yourself you won't be able. So in my opinion, checking in on yourself, becoming really aware of what you're telling yourself is the first thing to do, question it. Is this true or am I actually potentially able for this? And then coming up with an empowering alternative, coming up with an empowering alternative? For example, challenging those negative thoughts asking yourself, is there evidence to support those doubts or are they assumptions treating yourself kindly and compassionately.
When self self doubt creeps in, remind yourself that it's ok to make mistakes that nobody is perfect and that you are going to embrace this imperfect journey that you're going to embrace the setbacks and embrace the challenges. And then once you've become aware that you are doubting in your abilities, then you can keep a journal where you list your accomplishments and your strengths and the things that you are really good at. And when self doubt arises again, look at the list and remind yourself of what you're capable of. I promise you dear friend, dear listener that if you let self doubt or the feeling of not being able to continue to get in the way of you achieving your goals, then you aren't going to achieve your goals. And if you agree with me on that, if you agree that self doubt is, is going to be the barrier and it's going to stop you from achieving your goals.
And my question to you is, do you not want to achieve your goals then? Is that it for you? Are you just going to say? Oh, ok. Yeah. Yeah. Or do you want to achieve your goals? Do you want to achieve your goals? And if you do that means you're going to have to change your mindset and that means you're gonna have to change the way you've been doing things. So if you are ready to get fit and you feel scared that you're not able, that you're not gonna be fit enough. You're just not going to be up for the task.
Then check in with yourself, change your mindset, change what you tell yourself set small goals, make a plan, start small, do what you can go slow lift, light, do less time, become really organized. Embrace the setbacks, allow yourself to show up to your workouts regardless of your mood and work on your mindset and my friend, you are going to achieve your goals. If there is space is open in my thrive coaching program, you can go to Jessica Cook dot IE forward slash coaching. That is Jessica Cook dot IE forward slash coaching. If there are no spots if we're completely full, which we are right now, you can get on the waitlist. I hope you enjoyed this episode. All my love to you.