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STEP 4 - Mindset-Journal (Day 1)

Question of the Day: “How can I use my language in a more intelligent and empowering way?”

Negations or Affirmations?

to focus on what was, what is, and what will be. Past, present, and future.

SKIP/REPLACE negations 

AFFIRM!

Translation Exercise: 1. I am not going to keep listening to this. Translation: I will change my focus now.

2. I can’t keep avoiding talking to my father. Translation: I am going to talk to my dad.

3. We shouldn’t treat each other this way. Translation: We can treat each other better.

Once you start replacing negative thoughts with positive ones, you’ll start having positive results.”

- Willie Nelson

What areas of my life do I use the most Negation in?

Stuff relating to my future like big plans and achieving dreams 

… and as excuses for failures in the past where I should have take upon the challenge and tried until i succeeded or until i found the real reasons instead of being in avoidance and stuck in a negative mindset. 

What are the long term consequences for me thinking and speaking that way?

I will keep myself exactly where I am in those areas of my life by strengthening those limiting beliefs. 

Why is it important for me to recognize this now and what am I going to do about it?

If i wanna “screw it and finally do it” now is the best moment to change those toxic thought patterns. I can do it by daily exercises and a journal like this…. until it becomes a habit and finally by default mindset.

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STEP 3 - circuit training (1of4)

last week i started a "bootcamp" with a personal trainer from a reputable fitness club in town. it's for an advanced lvl, there are four of us and it's taking place every wednesday in june. maybe it's going to be continued but i am not sure of that atm.

i used to think i am somewhat of fit at all. but this kind of training programs slap me right in the face and get me back to reality. 

one circuit contains 10 stations with different exercises. you have 40sec for each station to get as many reps as possible. in between of the stations there are only 10secs rest time. after one circuit is finished you have a rest time for about 2mins. you have all kind of exercises: burpees, squat jumps on a bench, bicycle crunches, sprinting and so on....

we did three whole circuits. right before we did a short warm up and right after we did some stretching exercises.

i think i have never been sweeting so much in my entire life like in this one hour. once more i reached my limits. i felt like shit right after but tbh somehow i like this feeling. because after the shit-feeling always comes the best feeling ever. because knowing you reached your limits and knowing that you are on the right path to a stronger version of yourself is just so satisfying.

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STEP 2 - workout

finished my "first" session about an hour ago. afterwards i felt like blacking-out and really sick in my stomach. but no worries, i know this feeling already... i haven't been working out for about two months. my nervous system is not used to this anymore...  

actually i was thinking about to train two basic whole body exercises for every single day: push-ups & pull-ups. the goal was to reach a certain fitness level and then start some split training-plans or some more sophisticated exercises like deadlifts. but i discussed this with my brother who is on his way to train 5-6days/w. he recommended me to start slow and go with 3days/w for at least a month.

my goal for today was to start with:

10mins of meditation

5x10 push-ups with 60secs rest between the sets  

5x5 pull-ups with 90secs rest between the sets

something i could have done easily some months ago.

i do the reps quite steady and slow. my main goal is to accomplish this reps in a good form.

my result:

the meditation:

i wasn't really able to meditate. haven't done it for a long time now. it was very hard. the harder i tried the worse it got. i broke up after 4mins.

the sets:

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STEP 1 - start the day with a run

it's 6am. i just returned from a 40min run. what a great way to start the morning, this day, the week, this project, the journey, this new way of life.

when i arrived at the top of the hill, the gates were still closed. i was going to return and run the grey boring sidewalk next to cemetery back down. but then i saw an old man inside on a bicycle riding to the gates with his helmet on.

i asked him if he is going to unlock the gates. he just replied "yeah yeah, i just got the keys..." and then he mumbled something like "mhmm running running, yeah running running". he opened the gate, i thanked him, put my headphones back in, wished him a great day and ran on. in the middle of the park i saw three deers. i started to walk. this is the highest point of the hill. the deers recognized me, starred at me for a moment and then continued to take their breakfast. i went to a bench, jumped on it and enjoyed the sunrise. these are the moments when i feel really alive. the reddish sky behind the clouds. so beautiful. the morning air. so refreshing.  

actually i was going to take my GoPro with me, but i noticed too late that the battery was low. now i really regret it.

but on the other hand i think to myself: this is the way it should be everyday. no need to be sorry, i should be able to capture it anytime!