Overcoming All or Nothing Thinking in the Gym

Have you ever said to yourself that if you aren't able to do something perfectly, it's not worth doing it at all? This is an example of ‘all or nothing’ thinking. All-or-nothing thinking is incredibly common, especially when it comes to fitness. But this mindset can actually limit your ability to reach your goals and get in the way of the progress that you want to see.

Key Takeaways

If You Struggle with ‘All-or-Nothing’ Thinking, You Can:

1. Get more aware of the language you use to talk to yourself about your fitness

2. Shift the binary by brainstorming a third option that is in the middle

3. Create goals that focus on progress or process, not just the ultimate outcome you want to achieve

Flexibility is Key

All-or-nothing thinking is an example of what I like to call a fixed mindset. Thinking about your fitness goals and gains in a way that is rigid and categorized limits your ability to stay flexible when it comes to how you think about your fitness. 

A flexible mindset is one of the most important things you can have, especially as a woman over 40. Being flexible in the way you think about your fitness and nutrition goals is absolutely essential if you want to keep achieving your goals both in and out of the gym.

Mindset Matters

It may not seem like it, but the mindset in which you approach your fitness and nutrition plays a crucial role in your ability to make behavior changes. Limiting yourself to an all-or-nothing mindset means that you don't have any wiggle room to make your training work with your lifestyle. 

The good news is that with a few simple mindset shifts, you can break out of this very common mindset pattern, find alternatives that work for you, and not get so hung up in the need to be perfect.

What is one example of ‘All-or-Nothing’ thinking that you've seen in fitness? Let me know in the comments on the episode page.

In This Episode

• Understanding what is ‘All-or-Nothing’ mindset (3:02)
• Why rigid mindsets are such a common problem (4:30)
• Common examples of an ‘All-or-Nothing’ mindset when it comes to fitness and nutrition (6:11)
• What you can do to change your mindset for long-term behavior change (10:48)
• Learn what ‘All-or-Something’ thinking is and how it could help you shift your mindset (13:00)

Quotes

“This is very common. It is nothing to feel bad over; it is nothing to feel guilty for; it is just worth noticing and building awareness of.” (3:12)

“When it comes to improving your fitness, whether it is adding strength, building muscle, improving your cardiovascular function, you're just working on consistency with getting into the gym; mindset is a crucial component of this.”: (8:38)

“Flexibility in thinking, your mental skills, are incredibly important in this time. And I would venture to say, maybe more important at this time of life than any other time in your life.” (9:51)

“If all of it is to do an hour, nothing is to sit on the couch, what is something that you could do?” (13:28)

“With continual practice and awareness over time, you can really start to shift this way of thinking.” (13:49)

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Full Show Notes

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