the way you speak to yourself translates to action

You've probably heard of the phrase "positive self-talk" before. Probably on social media in reference to developing a positive mindset and improving some aspect of your life. I am going to take this concept one step further and describe why the way you speak to yourself translates to action and developing new behaviors, especially in relation to fitness.

When you look at yourself in the mirror, what are your first thoughts? Are they about your weight, your body shape, or a desire to look different? If that's the case you are not alone. It's common for us to look in the mirror and first think of the things we don't like or don't want to see. But I encourage you to reframe your thinking because otherwise, this is what happens:

You look in the mirror and feel unsatisfied with your weight. Feeling the need to lose weight because of these thoughts, you decide to go on a strict diet and exercise routine. Two weeks later, you start to fall off your new routine and tell yourself you'll get back on it Monday. Monday comes around and you tell yourself you'll do better next week. Next week comes and all motivation is lost - you stop your new routine completely. Later, you look in the mirror, have the same thoughts, and the cycle repeats itself.

There's a good chance this happened because you felt the need, based on your thoughts, to restrict and/or punish yourself. You saw the exercise as a method of loss, rather than gain. You started from a place that meant well, but did not allow you to stay consistent.

Let's analyze this for a moment. There is nothing wrong with wanting to lose weight, exercise, or eat healthier. In fact, I will gently remind you that you can love yourself where you are while wanting to change at the same time. The problem with this scenario lies in the way you think.

Now let's flip the script. You look in the mirror and smile. You admire your body's ability to allow you to walk, talk, and function throughout your everyday life. You want to improve your physical fitness, and tell yourself "I can do this."

You decide to start a walking program three days a week. This feels manageable, and you start to see some weight fall off, and feel fitter and better overall. Then you progress to adding more veggies onto your plate at dinner. Now, every time you look in the mirror, you acknowledge the progress that you have made and recognize how much better you feel.

Do you see the difference here? In our first scenario, we jumped head-first into major life changes via a negative mindset. In the second scenario, we made small, subtle changes that produced a major impact that we can use to snowball for further action.

So if you struggle with negative self-talk, here are some strategies for that look-in-the-mirror moment and come out of it more positively:

1. If you start to have negative thoughts, look away. Close your eyes, take a few deep breaths, and think about something you love or enjoy. Maybe it's your family, your hobbies, or something else entirely.

2. Acknowledge that it's okay to speak to yourself. Literally, talk to yourself in the mirror. Saying things like "I am loved," or "I am beautiful" can help put yourself in a better space.

3. Simultaneously recognize what you want to improve about yourself while acknowledging what you're capable of currently. Things like "I would like to be stronger, but I can carry all the groceries in one trip!" It might seem silly, but it really helps!

4. Think about what a change in your fitness status will add to your life. For example, if you want to eat healthier, think about how much more energy you will have and the benefits of living a longer, healthier life, all because you started eating better.

Your thoughts translate to behaviors, which translate to actions. Bein

g intentional about how you speak to yourself will really help you make crucial changes and add value to your health and fitness journey.