Change Your Self-Talk: Stop Sabotaging Progress with Negative Self Talk
We often are the hardest on ourselves. Being self-aware and accountable for the things we do wrong is necessary for our growth. However, when we beat ourselves up when we’re already down, it keeps us down. At times it can be a defense mechanism to avoid the hard things and make changes in ourselves. When we have self-compassion, talking and treating ourselves in a kind way, it can help us understand that everyone goes through tough times. In that we’re not alone.
3 practices so you don’t quit on yourself
Set Realistic Goals:
It’s ok to have big goals for transformation. Just don’t expect them to come tomorrow or next month. That’s a sure way to give up and spiral into thinking you might not be good enough, you don’t have enough motivation, or it’s too hard. Setting smaller goals that’s achievable in a month, allows you to picture not only what your daily steps are, but also what weekly progress should look it. Once you meet one month’s goal, let it motivate you to crush goals month after month.
Listen to Your Body:
“No pain, no gain.” That mindset limits your ability especially when it comes to strength training. Our ego’s will tell us to push through pain and keep lifting heavy weights with bad form. The number one cause of injuries from lifting isn’t from a traumatic “fall”/accident from lifting. It’s from repeated micro-damages usually from years of bad form. When you feel real pain when lifting, pause and take off some weight or modify to a similar exercise that doesn’t cause pain. That’s how you meet yourself where you are. That’s a smarter and faster way to get to your goals. “Grinding” through pain is only going to make the injury worse long-term and set you up for even greater setbacks.
Celebrate Progress:
At times you will get frustrated because of setbacks and lack of progress. Working on goals is never a straight path even if that’s the fastest plan to get there. The reality is that there’s a flow to everything in life including progress towards goals. Once you understand and accept that truth, it’ll get you out of the funk easier when you do fall off course. Also, understanding that progress isn’t always seen physically is the key to refinding motivation. Improvements in mood, sleep, and flexibility are all areas to be celebrated.
Conclusion
Progress in fitness requires more than just effort—it requires self-compassion. By setting realistic goals, listening to your body, and celebrating every step forward, you build the foundation for long-term success. Ready to stop sabotaging your gains? Explore our virtual personal training programs to guide you toward your goals with kindness and support.
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Online Personal Trainer CPT: ACE & Trauma Informed Weight-lifting
About the Author: Coach Dee
Deborah Park, known as Coach Dee, is the owner of Drip Training LLC and an ACE Certified Personal Trainer and Health Coach. With a background in architecture and kinesiology from the University of Virginia, she has extensive experience in personal training and athletic coaching in a clinical (physical therapy) setting. Coach Dee combines her scientific knowledge with years of hands-on experience to create programs that empower clients to regain control over their bodies and minds.
Her journey into personal training was deeply influenced by her personal struggles, including recovering from a life-changing car accident that led to PTSD and pain from scoliosis. This experience gave her a unique understanding of the connection between mental health and physical well-being. Coach Dee is committed to helping clients develop resilience, build strength, and rediscover their confidence—no matter the challenges they face.
