Week 5 catch up – congratulate yourself

Another late “weekly catch up” from me! I like to keep things fresh. Thursday is the new Sunday (or something).

Truth be told, I don’t feel I have a great deal to report which is perhaps why I’m dragging my feet. We’ve talked about setting a goal for the 8-week challenge/thing, discussed keystone habits, fessed up to our red flags, and I’ve banged on and on about journalling.

As we head into the second half of our 8 weeks, what would be useful to discuss?

How about celebrating even the smallest successes? I’ll admit that my “measurable” progress with my goals have been up and down, certainly not linear, and I’ve felt a bit like I’m going two steps forward and one step back.

But I’m essentially an optimist and like to see the positives, or at least the opportunities for doing better.

So here’s what I’m giving myself small pats on the back for this week:

– not just keeping up with my dog walking activity since it’s turned so cold and dark, but actually increasing it. I’ve switched my daily schedule around a bit (when I can) so I can make the most of light mornings, and I’ve been heading out for 1 hour+ and tackling at least one decent hill in that morning walk.
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– identifying “red flag” feelings (this week it’s mainly been feelings of frustration about a work project) and doing something proactive rather than reacting by getting all wound up. When I can, I’ve gone for that daylight dog walk when a conference call got rescheduled (etc). Work frustration and feeling “stuck to my chair all day” is a key “red flag” feeling for me, so this week I’ve been trying to flip my reaction to it.
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– going training even when I didn’t feel like it
. For some reason, just this week I have really started to struggle with training after work. It hasn’t just felt a bit hard, it’s felt awful! I can barely keep my eyes open, the drive to the gym is horrible, I feel in a foul mood, and I don’t feel strong at all. So I’ve made it my mission to get motivated: play music in the car or at home before I go, dance about a bit (before I go, not at the gym), arrange training with a buddy, design myself a session I know I’ll love (or that scares me bit!)

– having a full day off when I really thought I needed it. On the flip-side, there was one day this week when training just wasn’t happening. I started getting ready to lift weights, and realised I really, really didn’t want to go. Not only did I not want to go, but I didn’t “need” to (in that my other sessions over the week covered everything). So… I didn’t go. It’s hard to do, actually! But I knew it was the right decision. Instead I ploughed through a load of work, did some housework and got other sh*t done. Later that day, I was due to go boxing (which I love). But the thought just made me want to curl up and go to sleep. So after a bit of soul-searching, I decided to give myself a break. I had an evening at home, and thoroughly enjoyed it. And you know what, the next day I set a new PB in the gym!

What can you congratulate yourself for this week? Even if it’s not something you would normally think of as “good”?

In other news: two new PBs this week! A deadlift PB of 142.5kgs (I’d been stuck at 140kgs for ages and knew I had a bit more in me) and a debatable 62.5kgs for bench. I think my training partner might have helped a teeny bit. It certainly wouldn’t have passed in a powerlifting comp. But I put 62.5kgs on the bar and I pressed it! I’ll get it properly-properly soon, and I’ll certainly congratulate myself for it! It wasn’t so long ago that I couldn’t even bench 60kgs!

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Week 5 catch up – congratulate yourself is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

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