The Mental Edge: How Mindset Transforms Your Workouts

“F******K THIS” 

“This is too hard, why am I here” 

“My coach is 100% trying to kill me” 

“Maybe I’ll just stop for a sec…” 

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SOUND FAMILIAR? 

That Inner Voice: Turning Doubt into Drive

It’s not just you. That voice shows up for so many of us. The one that creeps in before, during or  after a session. The one that tries to trade discomfort for doubt. Truth is, that voice, that is where  the real training happens. Real grit? It’s the breath you take before choosing effort one more time.  It means pushing through setbacks, discomfort and plateaus. It’s choosing action over excuses - again and again. Whether it's a missed lift, a tough WOD or life throwing curveballs, it's how you  show up in those messy in-between moments that matters most. 

How to Improve Your Mindset In Workouts

Don’t negotiate with it. Breathe… then breathe again and if it  still feels heavy? That’s okay. That’s the work. 

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Your Pre-Workout Playbook: Sharpening Your Focus

• Go in scattered, you’ll feel it. Go in focused, you’ll find your gear.

• Set an intention: pace, reps, effort or control - what matters today? 

• What’s one thing you want to walk away proud of? 

• Those butterflies? They mean you care. Channel them. 

• Push past the point you'd usually pull back. 

• Talk to yourself like you’d hype up a teammate. 

• This isn’t punishment. It’s proof. 

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The Power of Positive Self Talk

What you tell yourself matters - especially when things get  tough. 

• Instead of “This is too hard”  

→ “This is hard, but I’m capable.” 

• Instead of “Everyone’s watching me, I’m coming last”  

→ “Good. Let them see what refusing to quit looks like.” 

• Instead of “I failed”  

→ “That was a lesson, not a loss.”

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Mental Reflection

The clock might stop but the reflection is just starting.

• If it felt hard – Good! You were right where you needed to be. 

• You don’t need a PR to be proud. Sometimes the win is simply showing up.

• Didn’t move like you wanted? You still chose effort. That counts. 

• What challenged you most? How did you handle it? 

• Would you speak to a teammate the way you spoke to yourself? 

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We See You: Celebrating Every Step of Your Journey

No matter where you're at right now, we see you. We’re glad you’re here and we’re proud of the way you keep stepping in. This space is made stronger by people like you: 

• The member who scales, takes their time to learn and grows more confident with every  session 

• The parent who trades nap time for grind time, chaos for clarity, and keeps showing up in  the middle of it all 

• The injured athlete who trains around the pain, rehabs with purpose and refuses to let a  setback become a full stop 

• The athlete who’s been in it long enough to know the biggest gains don’t always show up on  the leaderboard, they show up in the showing up 

• The one carrying life stress, anxiety and everything in between still showing up to breathe,  to steady, to feel like themselves again 

• The partner who tags in at home so their other half can make the class 

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The Power in Your Persistence: Why Your Effort Always Counts

You’re not weak for struggling. You’re strong for continuing. Every pause, every doubt,  every shaky finish - that’s still effort. You don’t have to feel 100% to give 100% of whatever you’ve  got today. I don’t coach just for the PRs. I coach because I believe in what you’re capable of,  sometimes long before you believe it yourself. When your confidence wavers, I’ll hold that belief  for you… until you’re ready to run with it. No matter what kind of day you walk in with, I’ll be here,  steady, all in and always in your corner. 

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You’ve got this and I’ve got you! 

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Coach Gem

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