This Week's Intention: Strong - How To Get The Results You Want

Welcome to your weekly digest of the Mindful Queer’s Wellness Club!

Hey Mindful Queers!

Happy Monday, March 20th!

Hope you enjoyed your weekend, and got to play around with last week's practice, Thinking on a Continuum.

This is one of the best practices that has helped my client's during their transformations.

Too many of us think using All-or-Nothing approach,

or when things are going perfectly well: I am going to do all the healthy things.

When we have a crazy week: I am not doing anything because I don't have time or energy.

But when we think like this, we fall into the trap of yo-yoing with our weight, our wellbeing and health.

So instead of our old way of thinking,

🤔Think: How can I do this task a little better? Or How can I be a little more consistent?

Make sure to check out last week's post if you missed it!

This week, I am running my first online coaching group, which has been a vision of mine since starting my business!

My hopes with this is to have a low cost monthly subscription program for training that keeps client's consistent and progresses them in their training without constantly having to look for workout plans all while keeping them accountable throughout their transformation.

This is just one step closer to providing more coaching services that are equitable for all types of clients :)

What does the program entail?

This group of clients are going through a 4 week foundation program designed to learn the fundamentals and help ease them a routine (just like we talk about in these newsletters)

As a fitness coach, I have spent countless hours perfecting this program.

This is intended for people who are:

-Looking to get back into a routine

-Making time for yourself again

-Making a recommitment to your own wellbeing and health.

The foundation program is designed to help you build a level of fitness, through cardiovascular & strength by committing to four workouts each week.

The program includes two strength training sessions and two cardio workouts per week.

In almost a decade of working as a personal trainer, having an introductory program for clients not only helps them ease themselves back into routine, but allows them to FEEL GOOD doing so!

By completing this program, you will be ready to continue your progress in taking care of yourself each and every week moving forwards.

Here are some reasons why some client's have joined, maybe they resonate with what's holding you back.

See these changes aren't about losing 50 pounds or get "toned" or outcome goals (more on that below),

But implementing actions & consistency into their lives to get to changes down the road.

If you are interested in joining the monthly coaching program, feel free to click this link here.

My next group starts in just a couple weeks!

This Week's Intention: Getting STRONG

When people talk about their health and fitness goals, generally, they say things like:

⚖️ I want to lose 20 pounds.

🧘🏻 I want to be less stressed.

🏃🏾‍♀️ I want to run a sub 30-minute 5K.

These are all examples of outcome-based goals—goals that focus on a desired outcome or result.

It’s fine to frame goals like this… in casual conversation.

But it’s not so great for actually improving or progressing toward that goal.

That’s because wanting an outcome isn’t enough. (Even if you really, really, REALLY want it.)

Why?

Because we (usually) can’t control outcomes.

You can have crystal clear vision of your goal—plus all the motivation in the world—but then:

🧑🏻‍💻You get slammed with work.
😣You go through a mental health crisis.
🤪It's suddenly spring time and now your social calendar is getting full.
🥱You develop problems sleeping.
🏃Your knee decides it hates running.

And poof!

There goes your goal—up in smoke. Staring at the ashes of your former goals can feel like a personal failure.

However, you might’ve had little to do with your goal not working out. It’s just that things beyond your control—work, other people, your biology—didn’t cooperate.

But if results are out of your hands… how are you supposed to improve at anything???

Meet: Behavior-based goals.

Behavior-based goals are centered on the ACTIONS you take, like eating slowly at every meal, practicing a daily meditation session, or doing some type of training or active recovery most days of the week.

Because you have MUCH more control over your behaviors, behavior-based goals are more effective—and more empowering.

Here are a few examples of turning outcome goals into behavior goals:

EXAMPLE 1 🩺

Outcome goal: Lower blood sugar
Behavior goal: Take a 20-minute daily walk

EXAMPLE 2 🛌

Outcome goal: Sleep 8 hours a night
Behavior goal: Create a calming bedtime routine and start it 30 minutes before bedtime

EXAMPLE 3 👬

Outcome goal: Improve relationship with partner
Behavior goal: Have a date night once a week

How to set a behavior goal—TODAY.

What to Do:

► Write down the outcome you want. (Let’s say it’s, “Lose 20 pounds.”)

► Then, write down some skills you think you’ll need to get that outcome. (For example, one might be “meal prep.”)

► Next, write down a behavior you can do today that’ll help build those skills. (“Buy and wash blueberries, and put them in a container that’s easily accessible.)

► Try to do the behavior consistently. (In the example above, maybe you prep a bunch of fruit each Sunday so you have healthy snacks available all week.)

You may not always follow through, and that’s okay. Progress is almost never a straight line in the direction you want to head.

But by focusing on the behavior and not just “lose 20 pounds,” you keep your attention on the part you can control.

That’s truly how you achieve amazing things over time.**

Now let’s get moving!

Tag me in your story @mindfulqueer on instagram with ways you are planning on getting the results YOU WANT! Use #WELLNESSCLUB in your post!

Practice of the Week

Practice #7: Spend More Time Moving

Pillar:
STRONG

Skill:
Move Often

Toolbox of Creativity:

-Combine a bit of different types of movement throughout the day
-Walk or bike to work
-Schedule a walking meeting
-Take a 3-minute break every hour to move

Why?

Get more total daily movement from various activities

Getting back into a consistent routine can be daunting, scary, and exhausting

Sometimes we don't know where to start.

(it can be exhausting just thinking about it)

So instead of thinking the grueling gym workouts just yet,

Try getting more movement throughout the day first.

How to Do it Better?

Look back to last week's story on how to stick to exercise to build a dial of exercises based off energy level.

Finding out what your bare minimums (or non-negotiables) allows you to know what the minimum amount of movement is needed to satisfy your physical needs

You should have a Plan A, B, C

High Energy day plans - days you get in more activity

Mid Energy Day Plans - days you get in some activity

Low Energy Day Plans - days you get in a little activity

The better we get at planning ahead, the easier this whole workout thing gets.

Sometimes all we got to do is just do the damn thing!

Game Plan for the Week

Choose 1x Daily Practice to follow habitually for the week (or more)

- My Daily Practice this week is:

- How Ready are you (on a scale of 1-10):

- How Willing are you (on a scale of 1-10):

- How Able are you (on a scale of 1-10):

If you score under a 6, make the daily practice easier or less frequent till you get over an avg of 8.

If you score above a 9, and you want to push yourself, try to make that daily practice a tad bit more challenging (only if you are capable of handling that)

If you want to download a copy of my Blueprint Planner - my free 90 day goal planner that allows you to breakdown any goal into daily practices to help change behaviors and smash your goals, click here!

(If you want to try Practice #1: 5 minute Action, to easiest and quickest way to building actionable habits in your life, check it out!)

🫶🏽That wraps up the Wellness Club for this Monday!

Thank you for being a loyal subscriber, and keep an eye out for some new and exciting events coming up just for Wellness Club subscribers!

If you have any questions or feedback, please send a DM or email over!

Good vibes,

John Kim (They/Them)

THE MINDFUL QUEER