Reflection Journaling

RECAP & REFLECTION

It is recommended that you take the time to go through the following questions in your journal whenever you can. The intention of this practice is to recognize our growth and be intentional about how we want to move forward.

Acknowledge any guilt you are currently holding onto. What are you feeling guilty or beating yourself up about and why? This is what’s holding you back from living your life and working toward your goals, so once you’ve acknowledged it, you need to release yourself from it and stop expecting perfection.

What (if any) false narratives have you been telling yourself? ie. “I’ll start working out again on Monday!” Acknowledge any bullshit narratives you’ve been telling yourself that you know you won’t follow through with. They aren’t serving you, and they are only contributing to a distrust that you’ll hold toward your own word. Every time we tell ourselves we’re going to do something and we don’t we trust ourselves a little less and our self confidence breaks down a little more. We need to build you up to a place where you trust and believe in yourself!

If the current plan isn’t working, you need a new one! Every system is designed to get the exact results that it currently does. Map out a new plan that fits your life RIGHT NOW. Include your workouts, nutrition, and internal fitness practices in a way that you truly believe you will be able to take on! Once you have the plan - START TODAY.

Plan out specifically what your daily internal fitness practice is going to look like. If what we have been suggesting in the Gang (self-love, gratitude & the cookie jar) hasn’t been working for you or is too much to keep up with, what is something that you know you CAN do consistently?

Identity & Goals

Before we get into your goals, write down how you are going to identify yourself from now on. For instance, “I am someone who is organized and doesn’t procrastinate” or “I am a fit person who cares about my physical and mental health”. This matters! You need to be able to tie your goals to how you are going to identify yourself if you want to be able to care about them enough to make them happen for real. When we set goals that are about outcomes instead of identity (ie. “I want to have visible abs”) they aren’t meaningful enough and don’t have longevity.

What are your long-term goals that you are going to work to achieve in one year from now?

Now, it’s time to reverse engineer. From the big ass goals you want to achieve, work backwards to create a plan to make them happen. Go from big picture, to what you need to do each day to make them a reality!

List out all of the small ways you’ve been crushing it lately! Nothing is too small, and these things don’t need to be directly fitness or health related.

Cookie Jar: What are the biggest obstacles you’ve overcome in your life or things you’ve achieved? Whether it’s getting through a divorce or major break-up, coping with a death, getting a degree, marrying someone you love, working through trauma, running a half marathon, buying a home, starting a business, having a baby, going through financial hardships…. write them all down! This is going to be your life Cookie Jar. AKA the things you come back to when you’re feeling low and are in need of a reminder of what a mother fucking badass you are. THESE are the things that you have achieved and overcome to be the woman you are today. You’ve done all of this, so I promise you can take on the next thing - we can do hard things.

Close your eyes and picture the truest most beautiful version of your life. What does it look like? Live in it for a little while and know that you are so deserving of all of that. You are incredible, and you’ve come this far already!

Is there anything else you want to say to yourself before you do this? One thing I will say to you is that you’ve got this, and we are in this together.

Love you!