I AM MISSFIT

Today I am MissFit because I am strong.  I know how to pick up heavy things and put them down.  Yep...that's right!  I am strong because I am not intimidated by the difficult tasks ahead.

In fact, I welcome a good challenge!  I am strong, because in this "man's" world...I can hang right beside them and lift heavy weight, jump as high, do 100 pull-ups in a workout just like them...but make it look HOT!  I am strong because even in times of weakness, I am strong.  And that is beautiful.

I will not quit...ever!  I will look a challenge square in the eyes, and successfully overcome it.  Afterwards, I will give it a wink and a smile.

I am stronger than that barbell.  I am stronger than that kettlebell.  I am stronger than that atlas stone.  I am stronger than the obstacles that lie ahead of me.  Bottom line...I am strong.  I am not afraid of anything, anyone, any challenge.  I am strong.  I am MissFit.

Confidence 101

Confession: I struggled with my confidence for most of my life.  Confidence is something that I have been working on for a very long time, and I'm finally starting to master it. 

I'm kind of ambitious.  I have been known to dream big, really big.  But none of that matters if I cannot align my thoughts, beliefs, and actions.


A turning point for me was a few years ago during a phone conversation with a good friend of mine.  I was talking to him about my goals and dreams, but each time I would speak about what was in my heart I would follow it up with "I don't think it could ever happen" or "It's just a thought."

He stopped me dead in my tracks and said, "Brittney, shut-up!  You dream big, but you don't believe big!  What you need to do is believe.  That is the only piece missing.  Once you begin to believe, you will be unstoppable."

I have never forgotten that bit of advice.  What he told me was so true, I needed to first believe in myself because it is a determinant on how I would think, act, and feel.  I needed to develop self-efficacy.

Wait.  What in the world is self-efficacy?

Self-efficacy is a "judgement about one's capability to perform a particular task 1) at an elevated level, 2) with certainty, and 3) repeated over time" (Murphy, 2005, p. 8).      

What I'm talking about is Bandura's Theory of Self-Efficacy, which basically helps to enhance self-confidence and belief in one's abilities.  Often we are capable of far more than we do, but we restrict ourselves by our own beliefs.  "In order for self-efficacy to develop, the individual must believe that she is in control and that acts she performed were performed intentionally" (Murphy, 2005, p. 104).  For this reason it is imperative that we align our thoughts with our actions.   

If we believe that we are in control and have the power to produce specific results, we will become motivated to try to new things and achieve our goals which develops self-efficacy.  A efficacious person is a motivated person, and a motivated person is hard to stop.

Self-efficacy can be developed in a number of different ways:

• Work on skills and drills: Achievement is about small wins.  Take small steps while moving toward your goals.  Mastering the little things can help boost confidence and enhance self-efficacy.
• Use your imagination and envision success: Spend time envisioning yourself as successful.  Imagine reaching your goals and achieving your dream.  Feels good doesn't it?  Sometimes a little imagination is all we need to maintain motivation.
• Model confident people:  Hang around positive people that are examples of what you want to be.  Surrounding yourself with successful and motivated people can be contagious and it just might rub off on you.
• Use positive self-talk : By speaking positively to yourself, your thought process can change and in turn confidence and self-efficacy will be enhanced.  
• Develop affirmation statements: pre-selected  and personal statements can help raise feelings and confidence during pressure situations or when striving for a dream.  Some examples of affirmation statements are, "I am a champion", "I will always execute", "I can do this", and "I am strong." 

Building self-confidence and self-efficacy is a skill.  And just like any skill, we must practice it in order to master it.  I know from experience that by using the strategies and techniques presented, self-confidence and self-efficacy can be developed.  It takes a lot of discipline, but if you can change your beliefs you can change the way you live.  I challenge you to use some of the tips from above and work towards becoming a better version of yourself.  I encourage you to dream big, but in order to reach your dreams you must first believe big.  

"Challenge yourself to think confidently.  If you believe you can win, you can become a very difficult person to beat."  ~ Lee Crust

Empower * Inspire * Encourage

References:

Murphy, S.  (2005). The Sport Psych Handbook.  Champaign, IL: Human Kinetics, Inc.

What is a MissFit?

In every woman lives a MissFit.  The MissFit Movement intends to change the way the word is used…and spelled for that matter.  What if the use of the term MissFit changed, and was suddenly used as a way to identify one’s self with pride and confidence?  The word MissFit is totally different from the word “misfit”.  Misfit (with 1 s) is defined as a social outcast and someone or something that fits badly or does not fit at all.  But a MissFit is the complete opposite from that definition.  In fact, she stands out as an:      

Active, adventurous, athletic, strong, courageous, confident, beautiful, smart, passionate, giving, positive, energetic, hardworking, healthy, radiant, happy, true, motivating, inspirational, driven, focused, tough, determined, sharp, sexy, fearless, captivating, unapologetic, a leader, intense, honest, thorough, fit, bold, breathtaking, unmistakable, unbreakable, certain, and she is a self- made woman!

A MissFit defines herself and follows her own path.  She sets big goals and is not afraid to dream big.  She will not be stopped!  She is fit, she is healthy, and she is strong.      

Let’s change the way we think when we think of the word MissFit.  Be what you are, because it’s who you are.  Be exactly who you deserve to be.  stand tall and be proud.  join the movement.  Be a MissFit. 

Practice

 

Remember when you were learning how to ride a bike?  Did it take you one try before you learned?  Were you able to ride with no-hands or pop a wheelie on your first try?  What about your 2nd or 3rd try?   I highly doubt it.  In fact, I'm guessing you were left with a few bumps, bruises, and scratches before you figured out how to peddle and keep yourself upright without falling. 

When learning new skills, if you want any kind of proficiency, practice is essential.  Actually, I would say it's a requirement. 

I'm a CrossFit coach, and when a particular skill pops up on the white board, *clears throat*...double unders...I here a lot of "I wish" comments.  "I wish I had double unders", "I wish I had pull-ups", "I wish my squats were stronger" "I wish I had more endurance". 

Stop wishing, and start practicing!  Like the great motivational speaker, Tony Robbins says "don't wish it were easier, wish you were better. And start doing something about it."

If you want to learn how to: run, swim, throw, play basketball, dance, shoot a gun, rock climb, wrestle, ice skate, Olympic weightlifting...PRACTICE!

We all have skills that we would like to master and goals that we'd like to achieve, but none of it is possible without a little hard work and dedication.   A little practice goes a long way.  There is only one way from point A to point B, just like there is only one way to perfect a skill that you desire and that's through practice.  Anything is possible.  You learned how to ride a bike, didn't you?

  

     

   

March's M.A.D. MissFit

MissFit's that are M.A.D. (Making A Difference) 

Brandi Eberly, 37 years old, York, PA   

I met Brandi in 2010 when she walked into CrossFit York to give CrossFit a try.  At that point, Brandi had lost about 30lb on her own without exercise, and wanted something to help her reach her weight loss goal. Plus, she wanted a new challenge in her life.  

A good friend in Florida urged Brandi to give CrossFit a try, and so began her fitness journey.  Prior to CrossFit Brandi didn’t exercise, but since she began her whole world has changed.  Brandi no longer participates in CrossFit, but it is safe to say that CrossFit helped to lead her down the path of her fitness journey.  Over the past few years, Brandi has competed in Olympic Weightlifting, Strongman contests, and Powerlifting meets.  

I sat down with Brandi to catch up with her, ask her some questions about her passion for the barbell, and find out just what makes her a MissFit.

First of all, I just wanted to say that I remember you when you first walked through the doors of CrossFit York.  I just want to say, that you’ve come a long way.  You’ve made so much progress, and I think it’s really cool to see.  

Brandi:  Thank you.

                                       

Why did you start CrossFit?  How long did you do it?  Why did you like it?

Brandi:  I did CrossFit for about a year.  To be honest, I had a bit of a love/hate relationship with it.  I loved that it was such a challenge and that it kicked my ass.  But I also hated the fact that it kicked my ass!  The community is great, and I could also depend on support and encouragement from others.  That helped a lot.  Although, I  really liked CrossFit I found that it wasn’t for me, but it did introduce me to Olympic Weightlifting.  Once I got under the barbell on a regular basis, I was curious to learn more.  

Picture courtesy Mike McKenna,  www.mckennasgym.com

What was it about Olympic Weightlifting that you liked so much?  Did you compete? 

Brandi:  I’m not really sure how to word it.  Lifting heavy things made me feel strong, accomplished, empowered.  I never knew that using a barbell could be so much fun.  I did register in a few local competitions, but mostly for fun and to test myself.  During this time, I also was interested in strongman style workouts and began to train a lot.  I trained a lot and started to develop some issues with shoulder mobility.  I had to back off of training, and that sucked!

Did you still train?

Brandi:  Of course I still trained, but I trained on my own and it was becoming mundane.  I began to search for something new that could keep me motivated.  That’s when I found Powerlifting.  I did some research and found a nearby gym, Vision Fitness in Brogue, PA.  I walked in the doors one day, met the owner, Niko Huslander, founder of Garage Ink Powerlifting Team and told him that I wanted to train in his gym.  The rest is history.  I am in love.  

What do you love about powerlifting?  Do you compete?

Brandi:  What is there not to love about powerlifting?  It’s very similar to Olympic lifting in regards to lifting heavy shit!  I feel I gain a lot of functional strength and independence from being able to pick up heavy things.  There is also a mental component to it that excites me.  I feel like if I can do this, I can do lots of other things too.  And it just increases my badass factor.  I’ve competed in 2 meets, and I have another coming up March 23^rd, as a member of Garage Ink Powerlifting Team.  It’s the USAPL PA State Championship.  I’ve been working really hard, and I can't wait to test myself come meet day.  

What motivates you to train?

Brandi:  It’s simple.  I want to be stronger.  Because of that, I have to train.  It’s not an option, because if I have goals they won’t do themselves.  I either go train or it’s pointless to set goals.

Most of society doesn’t know that women can compete in Powerlifting.  What advice would you give to any girl that is interested in getting involved in the sport?

Brandi:  Do some research.  Try it out.  If you want to do it, do it.  Decide if it’s what you want, and if it is then go for it!  Ultimately, you’re the only one you have to answer to.  Girls are strong, and Powerlifting is the perfect way to show it. 

What makes you a MissFit? 

Brandi:  I think I’m a MissFit, not only for the MissFit Movement, but in the literal sense as well.  I always like to prove people wrong.  I have always challenged what should be considered “normal” female behavior.  I like to challenge the norms that have been placed on women by society.  Just because I’m a woman doesn’t mean I can’t or shouldn’t lift weights.  I want to show people what I’m made of.  I always strive to be a better me.  I think that’s what makes me a MissFit.

Brandi wanted a change in her life, and that is exactly what she has done.  She has fearlessly redirected the path of her life to lead to her passion.  She makes no apologies, and she makes no excuses.  Brandi knows that it takes focus, diligence, and determination to reach goals that she sets for herself.  

Thank you, Brandi for being an inspiration.  You set the bar high for yourself, and you are fearless in your quest to reach your goals.  You are truly a MissFit.   

If you would like to learn more about the sport of Powerlifting you can visit:  www.usapowerlifting.com

Are you or someone you know a MissFIt?  Share your story.  E-mail me at L.brittneyrussell@gmail.com

                   

Strategies for Motivation

The New Year has come and gone.  Many of us started 2013 with great motivation and determination to reach fitness resolutions or goals that we set out to accomplish.  Now that March is here some of us, myself included, might be struggling with the same vigor that we started the year off with.   

Just a little reminder:    

Don't forget your goals!  Why did you set a goal in the first place?  Chances are that you wanted to feel better about yourself, and that you wanted to challenge yourself to be more and do more.

Do you have a goal to:

• get in the gym 4-5x a week?
• try a new sport?
• increase your back squat weight?
• participate in a triathlon or marathon?
• finally get a pull-up?
• improve your nutrition?

Life is all about decision making.  Just like deciding what clothes you want to wear each day, you must make the conscious decision to stay motivated.

Ultimately, motivation is up to you.  Although our intentions may be good, sometimes we need a little direction to help us on our quest to reach goals.  Below are some long-term strategies that may assist you in your journey.      

1. Remember your dream  Revisit your dreams and goals often.  Our accomplishments are spurred on by our passions.  Spend time thinking about why you want what you want.  When we connect our dreams to our heart and soul, great things can occur.
2. Think positively How do you think?  Are you a positive or negative thinker?  Do you spend time thinking about what you can't do or what can do?  Are you hung up on difficulties or constantly searching for solutions?  Changing your thoughts to positive thoughts can change the outcome.
3. Find motivated peers  Spend your time with people that are like minded and want to see you succeed.  An effective support system is vital to motivation.  Find people that push you to be better and inspire you to reach higher.  Conversely, separate yourself from those who reinforce bad habits and lack focus and/or ambition.
4. Put yourself first  Take care of your needs.  Make sure you eat, hydrate, and get plenty of R&R when needed.  We are most productive when we are not distracted by basic needs.
5. Vary your training  Don't get stuck in a rigid training schedule or routine.  Change it up.  Don't be afraid to break up the monotony and have a little fun.  Without play, there would be just work...and that's no fun!
6. Experience success  When learning new skills or setting challenging goals, go step-by-step.  Start with a simple skill, master it, and then move on.  Let yourself know what it feels like to succeed.  Success breeds success.  Maintain motivation by tracking PRs and continue to set out to beat them.

Hopefully the strategies provided can help you to maintain motivation toward your goals. When it comes to motivation and drive, some days are better than others.  Nothing is guaranteed, but when we understand how to create and sustain motivation for ourselves our dreams are not as far off as they seem.  If you can conceive it, you can achieve it, but not without continuous motivation from within.  As the famous motivational speaker, Zig Ziglar once stated, "people often say that motivation doesn't last.  Well, neither does bathing- that's why I recommend it daily."  Find a way to keep revving up your motivation, because it's the key to success.