Things to Stop: Negative Thoughts and Behaviors Regarding Fitness


"Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things." Philippians 4:8


This is the perfect time to stop negative thoughts and behaviors. A time to remove destructive patterns and rebuild on the foundations of truth. We are well on our way into 2021. And, I want to be proactive in always improving myself, not just physically, but in every area of my life. I believe and science backs me up on the fact that if we are to remove one bad habit, we must replace that negative habit with a positive one.


Stop - (In the Name of Love):

- Waiting until you feel like exercising... or waiting for the perfect time to exercise

  • A Different Perspective: Write out your goal and put it in a place where you see it daily.

  • A Different Perspective: Don't Skip your workout. Will you have another chance this week to get in that workout? Will you feel disappointed if you skip without a rational reason?

- Unsustainable and Unrealistic Goals

  • A Different Perspective: Set SMART goals (Specific-Measurable-Attainable-Realistic-Time Bound)

  • A Different Perspective: Keep it Simple - Set up your routine based on your fitness level and take your time to build up your intensity

- Making Excuses

  • A Different Perspective: Focus on what matters

  • A Different Perspective: Remember long term goals, expecting challenges and embracing moments of failure

- Fear of Failure

  • A Different Perspective: Redefine your beliefs regarding your goals and learn to enjoy the journey (successes and failures can both be productive to experience) rather than the end goal

  • A Different Perspective: Focus on your effort

- Negative Thoughts:

  • A Different Perspective: Spend a few moments every morning speaking gratitude for the things in your life. (Family, a home, a warm bed, food, friends, job, church, transportation, laughter, etc)

  • A Different Perspective: Be proactive in finding a positive reward for your hard work (an at home spa day, time for reading, purchase a new workout tank or water bottle, get your car detailed, or enjoy a sunset. Think beyond a food reward)

- Sabotaging Yourself

  • A Different Perspective: Acknowledge the specific behavior and reflect on the root cause

  • A Different Perspective: Implement small exchanges from sabotaging behavior to meaningful loving.

- Trying to be Perfect:

  • A Different Perspective: Acknowledge your worth daily and don't arbitrarily accept other's opinions

  • A Different Perspective: Unlearn the idea that you're only valuable based on your achievements or what you do for others. Begin saying NO more and stop multitasking.... both will grant you more time to live life fully.

- Going Alone:

  • A Different Perspective: Hire a Trainer to help you tweak your routine and give you fresh ideas on trainings

  • A Different Perspective: Create or join an accountability group

- Comparing your Journey to Others

  • A Different Perspective: If you desire what others have, you will never have enough. Count your blessings and water your own front lawn. Instead of looking at other's green grass.

  • A Different Perspective: Embrace your imperfections and stand firmly in grace that there is never a finish line in improvement.

- The Fitness Roller Coaster:

  • A Different Perspective: Set a specific plan, schedule your fitness time in your week

  • A Different Perspective: Make Sleep a priority... an easy way to feel good and function well, physically, mentally, and emotionally for you and those that depend on you.


"For God, gave us a spirit not of fear but of power and love and self control." 2 Timothy 1:7


Let's us move forward in Power, Love, and Self-Control,


Peace and Grace,

Kristie Kwan

K2Fit


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