Written by: Kandis Joubert, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Many of us can remember being sent to our rooms as punishment when we were younger. Isn’t it funny how we hated being stuck there when it wasn’t our idea, yet any other time of day we loved being in our own space when we chose to be? Now, as adults, we tend to have the same attitude toward things that we aren’t choosing to do for ourselves because we view them as obligations that we must check off the list rather than privileges we get to take part in. Trainers and coaches see this quite a bit in the fitness and nutrition industries.
“Privilege is often invisible to those who have it. Try looking at the world from another perspective, listen to other people, then reconsider.” – Nevo Zisin
If you’re reading this and recognize this as a struggle for you, my first bit of advice is to find a new way to view your personal health and fitness journey and the why behind it, with a practical way of mastering it. This is called cognitive reframing- challenging distorted thinking patterns and replacing them with new, productive, and more constructive ones. When it comes to taking that first step or sticking to what we’ve started, sometimes what we need is a conscious shift in perspective that begins to shuffle the game pieces in our favor.
Exercise-related cognitive errors (ECEs) refer to a negative outlook on exercise that consequently distorts one’s view of it:
“I’m too busy to exercise.”
“I just don’t like to work out.”
“I’m no good at this!”
How many times do we hear other people, or catch ourselves, saying and thinking things just like this? However, if we were to cognitively reframe those examples of ECEs, they might sound more like this:
“I have the choice to make time for what I place value on.”
“I’m so grateful for the ability to move my body.”
“Everyone that ever mastered anything was once a beginner. I’m open and willing to learn.”
In the Psychology of Sport and Exercise journal, which is an international forum for scholarly reports on the psychology of sport and exercise, an article was published regarding exercise-related cognitive errors and reframing negative thoughts associated with exercise. They found that reframing showed a reduction in biased thoughts toward exercise and decisional struggle while increasing exercise intentions and even continued physical activity one month later.
Benefits of cognitive reframing
Cognitive reframing builds confidence. When we prove ourselves to ourselves by doing what we said we would do, this builds self-confidence in our capability to follow through on what we value.
Cognitive reframing can reduce the fear of failure and nix the all-or-nothing mentality. By framing fitness as an opportunity to learn and progress and to grow healthier and stronger, we see that it’s a continuous process versus a hit-or-miss situation.
Cognitive reframing makes room for a more positive attitude toward exercise and fitness disciplines (because discipline will still be required, especially on days when motivation fails us). The benefits beyond aesthetics and the methods outside of unnecessary restrictions become more recognizable and attainable.
Things to (re)consider
Exercise is a privilege, not a punishment. When we train our bodies, we are training the one physical vessel we were given to take us through this life that we get to live one time. That’s significant.
Balanced nutrition and proper hydration are certainties that so many around the world do not get to experience day to day. Chances are, if you’re reading this, you’re doing so on a nice mobile device or desktop computer that you could dually utilize to place a grocery pickup order for whatever you desire from a list of grocery stores of your choice. Ponder that.
Sleep is a gift. When we sleep, our body and brain get to work repairing and recovering from the previous day to prepare for the next. Denying ourselves this opportunity (too often for the sake of being busy and overly committed) is simply counterproductive.
We were created for great things, and we have a choice to care for our body, mind, and spirit. This enables us to be resourceful and productive.
Getting started (or starting over)
Practice gratitude. Become aware of the freedoms you have, the gifts you’ve been given, and the opportunities to use them both.
As it relates to exercise, healthier food choices, better habits, and the like, start replacing that internal mantra of “I have to” with a new “I get to.”
Change the way you outwardly verbalize health and fitness as well, especially around your kids. As we reframe our perspectives, we’re initially shaping theirs during crucial stages of development. Be the change we want to see in future generations. Change the “diet talk” to “fuel talk” and emphasize what exercise does for our body and mind. For example, saying that strength training makes us strong and resilient versus saying that this workout burns the calories I ate last night reframes exercise as giving us a long-term return on investment we can look forward to instead of being a punishment we come to repeatedly dread.
I believe that when some grow old, they will, unfortunately, look back with this new and wiser perspective and realize too late that change wasn’t as complicated as they made it, and that regret is heavier than any weight we can lift in a gym.
Kandis Joubert, Executive Contributor Brainz Magazine
Kandis Joubert is a NASM-certified personal trainer and nutrition coach, specializing in corrective exercise and fitness nutrition. She believes real transformation is multi-dimensional, and therefore founded Faceted Fitness LLC, where she uses a multi-faceted approach in helping other business owners and corporate professionals prioritize their health and preserve longevity to amplify their own distinct influence. Additional areas of expertise as it relates to human wellness include mobility and goniometric assessment, prehab and rehab, movement optimization, mindset, lifestyle change and adherence, and body recomposition.
