The word “habit” is something we hear and see a lot in the fitness and health community. Healthy eating. Make it a habit! Going to the gym. Make it a habit! Do you eat when you’re bored? That’s a bad habit. Stop it!

Making healthy eating and exercise a habit is great advice and one we need to hear often. As many of us know, once these things become habit they can become a part of who we are. We just don’t feel right if we haven’t broken a sweat that day. It becomes easier to make healthier choices at restaurants or to stop when we’re full because it’s just what we do.

But what about a habit that can infiltrate our lives and minds at any time? It’s much less tangible than the above examples yet more pervasive. It’s also an accepted and ingrained part of our culture, especially among women. It’s the habit of negative self-talk.

What do you say to yourself when you look in the mirror? For many, it’s almost a reflex. We look in the mirror and tell ourselves, “You’re so fat” or “Look at my stomach! Uhg!” We might be struggling in the gym that day and here it comes, “I can’t do this” or “I suck today.” We overindulge or eat something we’ve deemed “bad” and think, “I messed up again!” or “I’m so gross. I can’t control myself.” We measure ourselves by the images we see in magazines or online and think, “If I looked like that then I’d be happy.” Even when someone compliments us, we often have a hard time just saying “thank you.” How many times have you had some version of this conversation: “You look good!” “Oh, no. I’ve got a lot of work to do.”

We frequently and consistently tear ourselves down, berate our best efforts, and criticize our appearance. Imagine a person saying the things outloud to you that you say to yourself! Is it any wonder that we have a hard time sticking to our goals and making the slow-but-steady progress that would truly make a difference in our lives? How can we stay motivated to make positive changes when the voice in our heads is thwarting our best efforts with negativity?

Try to take notice of how often you criticize yourself. When you hear that bad thought, at the very least, recognize that it’s the habit of negative self-talk rather than the truth. Maybe more difficult, but even better, counter it with something positive. For example, instead of “I shouldn’t have eaten that cookie. I ruined my eating for the day!” think, “Since I’ve had a treat today, the rest of my meals should be about nourishing my body and giving it what it needs.” Sure it sounds contrived and a little cheesy but until our thoughts are more consistently kind and positive, perhaps we need to be that deliberate and clear with ourselves.

In class, at the gym, or running it can be as simple as the non-verbal language we use. If you’re exhausted and struggling and there is more to do or farther to go, don’t shake your head. It says “no” to our coaches, it says “no” to your teammates, and it says “no” to yourself. Instead, force yourself to give a little nod or even a smile. “Yes,” it says, “Ok. Let’s do this.”

Possibly the hardest time to think positive during the 12-week challenge will be during weigh-ins. We’ve been working hard in class and making changes to our eating habits that sometimes feel excruciating. We all want to see a huge change. Negative self-talk rears it’s head during these times and goes on the warpath. “I’ve been trying so hard and I haven’t lost that much!” “I’ll never reach my goals.” Even worse, “Why am I even trying? I should just give up.” This is when we need to recognize and face this habit head on and with clear, rational brains. We didn’t get to the place we are overnight and things won’t change completely overnight, or in a week, or in a month. We’re making meaningful, healthy changes over a long period of time in the hope of improving our LIVES, not in the hope of improving only the next 12 weeks. If you have to make a physical list of all of the great things you’ve done and changes you’ve made, no matter how small, to make yourself believe, then do it. Don’t let negative self-talk con you into giving up this time.

Of course, these are just examples. There isn’t a simple solution or a perfect answer for everyone. The fall 12-week challenge, however, is a great time to make a conscious effort to change our habit of negative self-talk. When do you notice this habit impacting you? Are there tricks you have to stop it? Have you managed to think more positively and seen improvements? Along with clean eating and daily activity, let’s all decide that this is important enough to tackle together, as a team! 

Author, Molly Malone Melvin
WLG Athlete 

First off CONGRATS!!  You are about to embark on an exciting 12 weeks of FUN, motivation, hard work, sweat and PROGRESS!!    Before you panic after you hit submit there are a few things you MUST do.  

1. Be patient.  Once we receive notification of your registration you will be added to a list of contestants and your Perks will be recorded on a first come first serve basis.
2. Because 99% of this Challenge is done via Facebook you need to send me (Kendra Eichler) a Facebook request.  Once we are friends, I can add you to the Private Facebook Page.   If you do not have Facebook, we can work around it but it needs to be address so please tell us.
3. Once on the Facebook Page you will see the link required to create your weigh in portal. Please do so as far as your name, address, email and contact information but PLEASE DO NOT WEIGH IN.  We will get there in a few short weeks.
4. Next up in the next 2 weeks we will release the weigh in schedule which will take place over a one week period (9/12-9/19).  The schedule will be released on the Private Facebook page so don't worry that you will miss.
5.  There will be a video released on the Facebook Page as to address how the Challenge works so there will be no questions as to the points system if you are competing for prizes.  Remember you need not live near us to compete!!  
6. Last but not least you will receive your Athlete Binder at your WEIGH IN time.  If you are a long-distance contestant it can be emailed to you via PDF.
7.  In the meantime if you have any questions please feel free to message us a workoutlikeagirl.com.  Let's get started!!

How does this picture make you feel?  Maybe it's just me, but I loathe all the posted tumbler style pictures of ripped girls with motivational quotes with their butt cheeks hanging out or their boobs in your face.  Sorry I don't.  I don't how seeing a body image that is unrealistic with some calorie deprived scantily clad sweaty girl in a sports bra and booty shorts with 12,000 (yes, I am exaggerating) ab muscles saying dumb things like "Suck It Up Today so you don't have to Suck It In Tomorrow".  I also get that those very same pictures do help some to keep going or make the decision to start that day.   It's all in personal preference.  

However I will say, there is something about this picture does not make me feel that BLEH feeling of irritation.   Why is that?  So I ponder.  Why does this picture motivate me to want to better myself.  Is she beautiful.  Yes.  But then again, so are the other girls.  Is she defined?  Yes, but then again so are the others.  Is she strong?  Visually she appears to be and due to her achievements know that she is. That I cannot tell from the others girl though they appear to be as well.  Now is she sexy? Ummm, hell yes.  Are the others?  To me..BLEH.  Well, that there is where I figure out the answer to my question.   

Sexiness to me is defined by the strength, discipline, and extreme mental focus.  It encompasses the personal belief that you are here to do something amazing, that your body is a tool to do great things.   Ronda Rousey screams "take no crap".  She screams fighter (literally).  She has endured hardships.  She has endured struggles.  She believes in herself 100%.  She has ego and can back it up.  She is the ultimate badass chick.  Deep down we all wish we had a little Ronda in us all.  

So now you know why I never personally post those kinds of photos to our website.  I choose to post pics of our very sexy beasts in class.  All shapes.  All sizes.  All fitness levels.  Grunting.  Sprinting.  Boxing. Lifting.  Jumping. Pushing 100%.  Putting themselves first.  Cursing. Hating it but loving it and being proud of their personal effort.  Using their bodies as instruments in bettering themselves - mentally and physically.  That to me is SEXY.   STRONG IS SEXY.  That is what motivates me.  A real woman.  With real struggles.  With a real life.  With real fears and apprehension.   To sum it up, when I need a little motivation - when I am exhausted, I take a look at this pic and ask myself "What would this girl do today to better herself?".   We all have our things right?  Fitness does not need to be defined by a picture - it's a feeling.  

So keep on moving and getting sweaty.  Lifting things up and putting them down.  Sexy is doing your best every damn day - day after day after day.  When you get in that headspace you can have it all!  Nothing can nor will stop you.  Now go kiss some arse!   xoxox  K