Dansville Fitness Club

It's been an informative month! Here is a wrap up video with my thoughts about goals and some stuff to look for moving forward. If you have any questions you'd like answered I will be doing a Q and A video so send me your quandaries.

Look forward! Look backwards! Make plans! You are physically and chemically changing every second of your life. If you disagree it's because you've been changing into the same thing. Pick up the reigns, do some reflection, decide what direction you want to go. And for Peter's sake get a friend to help you!

Urges happen! We all have urges to do unhealthy things, every day! Here is a practice that can help you handle them.

Empowering stories are everywhere and they can be a valuable tool for generating ideas and enthusiasm. Find examples of people displaying the qualities that you desire and soak it up! Just make sure you apply that excitement by taking action.

There is no shortage of experienced guidance out there. People who have invested their own 10,000 hours into the habit that you're trying to build. USE THEM! Learn from them! Addressing the fundamentals will always bear fruit and pros know the fundamentals. Find your pro!

You are the sum of your environment! That mostly means people so give some thought to how you can change the way you interact with your people to be more in line with your goal. Find folks who are doing the thing you want to do and crash their party! You'll get ideas and inspiration, guaranteed.

It's usually the less sexy aspects of habits that hold the most potential. The fundamentals are always worth your attention. Take a minute to consider how you initiate your habit and if there is anything you want to get better at there. Peep those lead dominoes!

Take a minute or five and see what opportunities you can find for triggering your desired behaviors more consistently or effectively. Or flip the tip and see if you can find opportunities to interrupt the undesirable behaviors at their triggers.

Comparing yourself to your former self or other people is only helpful if it gives you clarity about where you are headed. In other words, comparative thinking is separate from judgment. I can compare my poems or my workouts or my culinary skills against people who are better and gain an understanding about what I'm missing and where to focus. That is completely separate from judging myself for not being better. That's not helpful, but it is always going to happen (quirky brains!). You can learn to spot it though and then interrupt it with compassion or logic. Poo poo thoughts hate compassion and logic!

Tip number two is don't be a hero! Get help! Share the load! Help yourself by helping someone else! Going it alone is shooting yourself in the foot! Don't shoot yourself in the foot!

You and I both know there are ways to engage with your goal that are more compelling (less push, more pull) than what you're currently doing. There are versions of your goal that are more inspiring, more engaging, and less yuck sauce. There's only one way to find them! Take chances, get messy, make mistakes! Channel your inner Miss Frizzle!

Play along, you might just figure out some stuffnthings about yourself!

You are not a fuck up! But you're probably going to fuck up because you're doing something new and you have stuff to learn. One of the best sources of information in this world are your mistakes! Learn to appreciate them and they can help you make better decisions moving forward.

Habits consist of a trigger, routine, and reward. When you're trying to establish new habits, you can use existing triggers and then create new routines. It's an easy way to reduce the need for will power. Lots more on that and rewards coming in future vids. Tricking your brain into doing things that you want to do is a higher level adult function!

Help support a your local community center and give yourself the gift of something to train for! The Jingle Bell 5k is going virtual this year but don't worry, they still have epic swag bags for pickup! https://www.facebook.com/JingleBellsWinterintheVillage/

Welcome to resolution season! I'm going to post short daily tips to help you goal better. Don't stress about what you pick! Just grab a goal and start refining as the month unfolds.

DFC New Years Challenge Pick anything you want to do or not do, every day for 30 days Convince someone to do it with you and check in with them daily That’s it...Continue reading

Holiday hours! Regular hours Wednesday Holiday hours Thursday 8 and 9 only Closed Friday... Regular hours through new years We'll be doing a 12 days of Christmas workout on Thursday. If you'd like to come just shoot me a message so we don't hit the max occupancy. The same workout will be on the board Wednesday if you'd like to do it then. As always, bring friends, spread health!

Quick Question: How can you make it better?

Instead of saying I need to workout more be specific. Example: I’m going to do 10 squats before I drink my first coffee (specific, easy, triggered by an existing trigger).

If you can't work out for an hour can you do 30 minutes? If you can't do 30 minutes can you do 15? If you can't do 15 can you do 5? ... Can you do 1 minute? It's not what you want to do, but what you'll actually do. Be honest and take steps proportional to your resources.

Hours update for December. Based on the local covid landscape, trainer availability, and current demand, I'm going to switch weekend group classes to open gym. I'm hopeful this will be temporary, as all of the magic in our method is in the collective experience of the group. Unfortunately, the same is true of Covid. In the meantime, I encourage all the people using open gym to find a training partner. Ask around, we all know it's easier together. Stay sane by moving... Stay safe by moving slow See more

Quick Question: Can you think of a painful experience that you are thankful for?

Instead of complete adherence or complete abstinence, try small corrective actions. Develop systems to move you forward (even incrementally toward your goal) when you fall backwards or slip into a detour. In other words, use slip ups as a trigger to take small, sustainable actions that will move you in the direction you want to go. Make a list of easy wins. Things you can do anywhere to get you back on track.The ocean is made of droplets. There is tremendous power and momentum in small cumulative actions.