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April and May were a whirlwind of successful months! Great things are on the horizon! In the meantime, please read our current newsletter for our new class times, membership information, and updates on Sweat Angels and our past challenges, as well as our most recent blog post!
Greetings Health and Fitness Community of Grass Valley!
March is coming to a close, and I am so pleased to see how you all have perservered and kept fitness a priority through this cold and unpredictable winter! Spring is on our doorstep, so I am very excited to shake off the winter coat and get sweaty and moving for summer!
Please read the attached newsletter for a Sweat Angels recap, membership and event information, referral program, and March blog post.
Don’t forget to join us this Saturday, April 2 to see the winner of this month’s burpee challenge get to “Train the Trainer” and for me to perform all the winner’s burpees during and after our 10:00 Community Class!
Greetings Health and Fitness Family!
Read on for our Sweat Angels and Whole 30 Challenge Recap, February squat challenge, membership info, and group training schedule, along with other promotions.
Thank you for your support as we are celebrating 6 months serving the Grass Valley community!
Whole 30 Reintroduction Wrap-Up
The Whole 30 has officially come to a close, leaving many of you with a “now what?” sort of feeling! You have all come very far with your relationships to food and exercise, setting proper and attainable goals, and honoring commitments to yourself! I have been very pleasantly surprised at how many of you gave your all to this challenge, and appreciate the support and positive energy that each of you bring to our fitness community.
Since many of you did so well, after all of the final measurements are in and all baseline workouts are completed, I will be pooling the names of everyone that entered the pot that stayed on-plan for the Whole 30 days, submitted a statement, and also had positive results and improved baseline times. From there, I will draw a winner for the pot, as well as a second winner for the facial and hair treatment prize (donated by Victoria!)
Thank you to everyone that came out to the potluck and got together to read some of our awesome testimonials from our participants. A summary of the results you have experienced during this challenge from the statements I have received so far:
- Tiger Blood! A feeling of general well-being and happiness!
- The ability to differentiate between cravings and hunger
- Inflammation decrease, absence of bloating, clothes fitting better
- Increased creativity in the kitchen
- A healthier relationship with food choices
- Enthusiasm to choose healthy foods
- Connecting the meanings of “food as fuel” and “food and feelings”
- The ability to be an informed consumer, reading labels, etc.
- Better control of sugar cravings
- Improved sleep: Falling asleep faster, staying asleep, awake feeling refreshed
- Not feeling deprived: eating when hungry, stopping when full!
- Decreased need for medications
- Decreased joint pain, anxiety, blood pressure and resting heart rate
And this is just the beginning! All of these great improvements might leave you scared or unwilling to go back to the way you were eating before, which is great! However, we don’t want fear to be the motivation for you to continue eating in a healthy manner. The good news is that your Whole 30 does not end here. The habits you have built and relationship with food that you have found will be the foundation for how you maintain a sustainable way of eating that will benefit your health, fat-loss, or fitness goals (or all three!).
NOT A DIET
This is where the part I emphasized that Whole 30 is NOT A DIET will come in. Diets incite our old feelings of restriction, calorie counting, and fixation on the scale. What you don’t want to do (many of you have expressed how you don’t feel the desire to do this, which is a great testament to how powerful this challenge is) is throw the towel to the wind, yell “woo-hoo!” and go binge on any and all of the foods you might have missed during this challenge. What a terrible way to reward yourself for your hard work, by feeling awful reintroducing so many inflammatory and sugar-laden foods at once! What this challenge did for you was free you from the “diet jail” (which is a multi-billion dollar failed industry preying off of desperate, instant-gratification driven individuals).
This challenge has shown you a new way of eating that will be a long term lifestyle change, one in which eating will become almost second nature, healthy, and easy to maintain. Eating should be enjoyable, but also first and foremost a way to fuel your body! Sometimes events come up where you will enjoy a treat, but always come back to your Whole 30. The idea is to be aware of this balance, and always be aware of how the foods you put in your body are affecting your wellness.
In some ways, the reintroduction period will be the most difficult, because there is no set rules or daily schedule. Each of you will have your own experiment and paths to take from here that will lead you on an easily sustainable road that coincides with your goals.
Many of you ask what I eat. The truth is, I have done multiple Whole 30 and Paleo challenges. Through these, I have found exactly what foods do and do not work for my body, and have an almost effortless maintained way of eating that coincides with my goals. The key is to be mindful, realistic, and be very aware after reintroducing foods what the effects on your body are. For instance, I know through my previous challenges that grains in general (note: not carbs or gluten) are extremely detrimental to my body, cause a lot of inflammation (my weight will fluctuate up to 5lbs), and cause me to be lethargic and have cravings for multiple days. Being aware of this, that does not mean that I never eat grains. Once in a while, if the situation arises and I truly want to eat such a food (usually it is unappetizing to me), I will do so, and then return again to my usual way of eating. Eating something “off plan” should never be a reason to “spiral out of control”. Simply take account of how it affected you, brush it off, and move on. One sandwich, bowl of ice cream, or margarita (;-)) will not affect your LONG TERM results from the food you take in.
Another food that I eat almost daily is greek yogurt. I know that, through multiple experiments with myself, that eating greek yogurt and a piece of fruit first thing in the morning does not negatively affect my body, and is a good way for me to get protein that will fuel me until the afternoon. During Whole 30, I ate eggs or leftover meat instead (which is hard to prepare and eat at 5:00am!) and often have to eat some fats such as avocado or nuts as well as fruit to get me through to lunch. Eating greek yogurt in the morning, I do not need any “fast fuel” to get me to lunch.
You will fluctuate between reintroducing foods, having setbacks, and resetting. Again, when I stress that Whole 30 is not a diet, this is the most important part for you to understand. Through these challenges, you reset your body into knowing what is optimally healthy for you. From there, you can reroute and adjust, but in time and practice you will always know what “home base” is for you.
The Reintroduction Plan
“You’ll reintroduce “less healthy” foods back into your diet one group at a time, while keeping the rest of your diet as Whole30-clean as possible. Think about it like a scientific trial, where your Whole30 is the control and the one food group you are trying to evaluate is the experimental group.
This means you’ll have to plan carefully, and not combine major food groups during your reintroduction period. For example, don’t eat a slice of toast with peanut butter, because how will you know whether it was the peanuts or the bread that made your joints ache? Do your best to reintroduce each designated food group (as outlined below) alone on your reintroduction day.
Yes, you’ll likely get some added sugar in many of your “experimental” foods—that’s really hard to avoid. If you do choose a reintroduction food with lots of sugar—say, a Starbucks grande Caramel Frappuccino with whole milk—you’ll have to deal with the dairy + sugar consequences all at once. Chances are, however, you’ll know intuitively what to attribute to which ingredient—digestive issues are generally dairy-driven, while energy fluctuations, cravings, and mood swings are probably sugar-related. However, some side effects, like skin breakouts, may be the result of the sugar, or the dairy, or the combination of both.
We encourage you to continue to increase your awareness of how the foods you eat are affecting you even after your Whole30 and reintroduction are over. By paying attention every time you eat a non-Whole30 food in the months to come, you can learn even more about how your body reacts to certain foods or ingredients—and continue to make more informed decisions about which foods you deem are truly “worth it.”
Reminder: If you don’t miss a particular food or drink that you know makes you less healthy, don’t bother to reintroduce it. Not missing tofu, black beans, cottage cheese, or brown rice? With evidence pointing towards these foods making you less healthy, there’s no reason whatsoever to add them back into your diet. Only reintroduce those foods that you suspect you’ll really want to include back into your diet once in a while, and leave the rest happily behind.
Next, you’re going to follow the general reintroduction schedule and order, but you’re not going to eat things you don’t really, really want to eat. Just because it’s Day 31 doesn’t mean you have to have a legume-filled day. If you wake up and don’t feel like eating beans, tofu, or peanut butter, then don’t! If your “relaxed Whole30” is working great for you and nothing is calling your name, then there is no reason to change anything.
However, the day will come when the idea of something bean-y sounds really delicious. When that happens, you reintroduce. Enjoy the soy sauce at sushi, slather some peanut butter on your celery, or add some black beans to your deconstructed taco salad. (Or do all three!) The point is that you decided this could be worth it—not that our reintroduction schedule said you had to.
There’s nothing that says you have to do your reintroduction in just 10 days. If your legume experiment went horribly wrong and you feel like you really need extra time to get your Tiger Blood back online, take it! Five days, a week, ten days… what’s important is that you only reintroduce one food group at a time, and that you allow yourself enough time between food groups to be able to effectively evaluate each of the independently.
Proceed with (Craving) Caution
Finally, an important point, and something that trips up many Whole30’ers during their reintroduction. If at any point, you start to feel out of control (like what you’ve reintroduced woke up your Sugar Dragon), get back on the Whole30 for as long as it takes to stabilize. This is most common with the reintroduction of sugary foods or gluten grains—eating muffins, chocolate, “dessert,” or bread again can make some people rabid with desire for processed carbs and sugar again. So be on the lookout for cravings rearing their ugly heads, and halt that process before it takes over your brain by returning to a strict Whole30.
Does this advice sound a little… extreme? Like, really, will I feel out of control after just a day of off-plan food? Yeah, you might. And we take sugar and carb-addiction very seriously around here so please, listen to us, and don’t feel like a failure if you have to jump back on the Whole30 for a few days to calm things down. You’re actually succeeding, because you’re not afraid to do the best thing for you, your long-term health, and relationship with food. Winning!
Here is a sample 10-day reintroduction schedule. Feel free to alter your particular food choices to suit your needs.
Day 1: Evaluate legumes, while keeping the rest of your diet Whole30 compliant. Try some peanut butter on your green apple with breakfast, a bowl of miso soup at lunch, and a side of black beans with dinner, while paying attention to how you feel. Then, go back to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate legumes into your regular diet—if at all.
Day 4: Evaluate non-gluten grains*, while keeping the rest of your diet Whole30 compliant. Eat a serving of white rice, some corn tortilla chips, and a slice of gluten-free bread, while paying attention to how you feel. Then, return to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate non-gluten grains into your regular diet—if at all. *Corn, rice, certified gluten-free oats, quinoa, etc.
Day 7: Evaluate dairy, while keeping the rest of your diet Whole30 compliant. Have yogurt in the morning, some cheese in the afternoon, and ice cream after dinner, while paying attention to how you feel. Then, return to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate dairy into your regular diet—if at all.
Day 10: Evaluate gluten-containing grains*, while keeping the rest of your diet Whole30 compliant. Gluten is such nasty stuff that we want to break it out from the other grains, so you can evaluate it all by itself. Over the course of your day, eat a muffin, two slices of whole wheat bread, and a side of whole wheat pasta, while paying attention to how you feel. Then, return to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate gluten grains into your regular diet—if at all. *Anything made from wheat, rye, or barley.
Note, there’s a difference between being afraid to change anything, and not feeling the need to change anything. The former (being afraid) is not our intention. The Whole30 is designed to teach you how foods interact with your unique body and brain, so you can take that information out into the real world and apply it in a fully sustainable fashion—riding your own bike, as we call it. To stay on the Whole30 indefinitely out of fear is missing the whole point of our program. Is the idea of eating a small piece of your Mom’s once-a-year holiday dessert (your favorite food ever) giving you anxiety? Do you really want to reintroduce something you’ve been missing (cream in your coffee, hot buttered popcorn on movie night, or a glass of wine on date night) but you just won’t let yourself? Do you feel lost, without a sustainable plan for eating in the real world, because you’re not really on the Whole30, but you won’t really come off it, either? If this is your story, then hold on the rest of this advice and read the above-referenced Ride Your Own Bike article first. You need to get over that fear, because it’s holding up your progress! You’ll never find a healthy, balanced, sustainable way to eat—a way that works for you—if you blindly follow our rules for the rest of your life.” (Whole30.com)
Again, thanks to each and every one of the 16 of you that agreed to take on what might have seemed like a crazy challenge! Also, thanks to everyone reading this for supporting Foothills Fitness, which has been growing with your help to improve health and fitness for our community in an affordable, safe, and effective way for exactly 6 months now! I am so excited to see your enthusiasm and loved to share your triumphs and further progress with you as time goes on.
December was a very busy month for us! New members, growing small group training classes, and gearing up for our Whole 30 Challenge that (for 16 of us!!) is in full swing! Feel free to join us anytime or contact me to learn more. January is looking to be a busy month as we welcome in more of the community with health and fitness goals for the New Year. In this newsletter, a review of membership information and our December blog post, as well as holiday specials and a Sweat Angels recap. Don’t forget about our awesome referral program! Happy New Year!
PS Please help out by voting for Krista Yazzolino under the “Personal Trainer” category for this year’s “Best of Nevada County”! Simply click http://theunion.secondstreetapp.com/l/The-Unions-2015-Best-of-Nevada-County/Ballot/BestPhysicalSportsActivities and type in, and make sure you enter your email and confirm to make your vote count. Thank You!
December Challenge and Blog Post:
Whole 30 Reset Warm-Up and Proper/Attainable Goal Setting
The holidays are in full swing and January, along with our Whole 30 Reset, is just around the corner! I would like to focus this month on getting our minds and bodies ready in a sustainable way to take on the challenge of January by “easing into” what may be a drastic dietary change for some of you.
We are all familiar with the old diet adage “I will start tomorrow”. In reality, habits (whether they be exercise, diet, or related to other things), do not sustainably start and continue when there is an ultimatum placed upon it. This “I’ll just have one more bad day” mindset is especially detrimental when you look to the upcoming change as a negative or inhibitory thing. Instead, look to the upcoming change as beginning to incorporate more and more good choices into your life.
Lasting, healthy change to your body is not attained by a single day, month, or even year of strict or crash dieting or exercise. It is attained through balanced, mindful steps to change your lifestyle. Adding stairs to your commute, walking more, drinking more water, making good meal choices %50 of the time more, this will all ease the body into maintaining change. Although it might be slower (many like quick, rapid easy results, the hard truth is that it takes time and balance) to see the results you are looking for, time and maintenance are far more rewarding long term.
This upcoming challenge is not meant to be a “crash” or “inhibitory” diet. It is instead about “resetting” your body by consciously choosing to make good, whole food choices for 30 days (and also teaching you what these choices are). After that, you will have renewed power to make these good choices more often as you ease into a balanced lifestyle that will foster long term and lasting change to your health and well-being. It is not a restrictive diet. Rules of what not to eat are in place to help you understand what the good choices are. You are encouraged to eat often, and a lot, until you are full! You will find that more of these whole food options will fill you up with less empty calories than what you might have been eating before.
To warm-up for this, I ask each of you to make a few conscious changes in your daily lives this month (yes, even with the holidays!) that will help you understand this concept of gradual and sustainable life change and proper/realistic goal setting.
Change #1: Drink more water. When you are training and exercising, you should be drinking any where between .5 to 1 ounce of water per pound of body weight per day. So, if you weight 150 lbs, that would be anywhere between 75 to 150 ounces. Since there are 128 oz in one gallon, that gives you a rough idea of how much to be drinking each day. Try buying a gallon of water and carrying it with you throughout the day (but don’t refill it multiple times). If this works for you in terms of monitoring your water intake, consider buying a BPA free or glass/metal gallon sized water jug that you can refill each day.
Change #2: Start replacing refined carbohydrates and grains with vegetables. Start being conscious of the amounts of each you presently have in your diet. Make a checklist and try to make a deliberate choice to eat vegetables in place of grains in at least 3 different meals each week this month.
Change #3: Eat when you are hungry. Stop eating when you are full. Get friendly with leftovers. Nutrient timing is responsible for a very small percentage of body composition changes. The largest percentage of what is responsible for body composition change is consistency and long term good choices, the majority of the time, even if not always. If you were told as a child to always clean your plate, go against the grain! Eat with intention, appreciation, and slowly, until you become full. Do not try to eat less, eat more of good foods, but do not overeat!
Change #4: Get at least 7 hours of sleep. This one is self-explanatory. Set yourself a “bedtime” alarm along with your “wakeup” alarm. At this time, start unwinding and dim down the lights in your home, put away your phones and computers, and prepare for bed. If you have work to do, put it away and leave it for tomorrow. With proper rest, you will be much more productive in a shorter amount of time.
And that’s it! These simple steps are all that I ask each of you to be mindful of this month to gear up for the challenge. Having these habits already in place when we start the reset will be an extremely beneficial foundation that will make your January and life changing reset much more enjoyable!
On Goal Setting:
December is often the month that people start to think about their New Years Resolutions. How often does this arbitrary goal tend to be the same each year? Eat better, lose weight, get in shape… these are very common, broad goals that people make each year. The reason why these goals are not attained because there is rarely a plan put in place to reach them.
Many people also have the wrong idea about weight loss goals. It is extremely important for your progress to understand that the weight that you see on the scale, or your BMI, is not an accurate representation of your body composition or health. “Losing 10 lbs “ is really a very unrealistic and immeasurable goal. “Weight loss” is actually a misnomer, and weight is only a measure of gravity acting on the mass of your body. What you are actually aiming for is fat loss. Also, added muscle mass and strength contribute to increased basal caloric expenditure to support these tissues. It is pretty commonly known that “muscle weighs more than fat”. As you work out and adjust your diet, it is common to see the scale say one thing but measurements and body fat to tell a very drastically different story. If you are so focused on the scale that you do not see the positive changes in your measurements or body fat analysis, please see me!
Take this month to sincerely think about what goals are important to you. What goals are worth your time, effort, and dedication to reach? Which of these are you willing to put forth your energy to gain? Make a list, and pick one or two of these goals that will placed on our goals wall for 2016.
For the goals that you pick, start thinking about short term (1 month) and long term (6 months) ways to measure your progress on these goals. As we draw closer, do not hesitate to ask me for help with creating measurable goals.
As far as our reset challenge for January, the goal is the same and simple for everyone: Make only good food choices for 30 days. 30 days of your life, and 1 month of your year to see what a lifetime of good this can do for you, your body, attitude, and relationship with food. Please refrain from making goals for this challenge that have to do with body composition. Start your goals from within, with energy, vibrancy, and health. Your physical body will eventually be a representation of the positive changes within, focus on that!
Be on the lookout for the announcement of our Whole 30 information session, where we will be collecting $10 entry fees for the pot (optional) and giving additional specific information about our challenge as well as assigning buddies and answering any questions. We will also be planning a potluck for the end of the challenge!
To Health and Fitness this Holiday and in the New Year,
The Holiday Season is in full swing! I am very grateful to be spending it with each of you, who are continually dedicated to your health and fitness in our first year here in Grass Valley!
We will be sending out a regular monthly newsletter in the near future, but I just wanted to send out some important information soon after our first snow and now that Thanksgiving has come and gone! We will be open the majority of the month (hours as follows) to best serve you and help you stay motivated and dedicated during the holidays, which can be trying for some, but rewarding come the new year when you haven’t “set yourself back”.
I am so happy to serve each of you as Foothills Fitness’ veteran members as we move into January and a rush of “New Years’ Resolution” members!
In addition to the holiday hours, I am including a friendly reminder of the studio policies, many of which have been included in past newsletters or in your trainer/client contract upon signup. Please review these policies as we move into the unpredictable weather and into the new year. I really appreciate each of your understanding and dedication to the success of our gym and the community we are building at Foothills Fitness. You each support a passion to provide affordable functional fitness and training to this area.
If you wish to make up sessions for the two days that we will be closed, please contact me directly to schedule. Thank you to all of you that have made a holiday commitment so far this month!
Thursday 12/24 (Christmas Eve)
Thursday 12/31 (New Years’ Eve)
Friday 12/25 (Christmas Day)
Friday 12/31 (New Years’ Day)
No Free Saturday Community Class 12/26
Scheduling, Cancellation, Tardiness, Inclement Weather Policy
Scheduling Private Training: It is important that you schedule and pay in advance for your monthly sessions at the first visit of each month. If you have a regular appointment time each month, your spot will be saved as long as you maintain continuous membership. You are not guaranteed the same spots every week if you do not confirm your appointments. If you do not have a regular schedule of appointments, please keep in mind that unused monthly sessions do not “roll-over” and must be used within that month. This policy allows the trainer to properly administer your programming, and fosters your adherence and commitment to ensure the results that you are looking for, as well as ensures that our prices remain low.
Signing Up for Small Group Class Online: We encourage everyone to sign-up online for classes they would like to attend. If you do not sign-up online and come to take class and it is full (6 person cap) you are not guaranteed a spot in the class. This is for your own safety – if the class is too full the trainer will not be able to give each participant the attention they deserve. Also, please cancel your RSVP (or send us an e-mail or text) if you cannot make it, to let other potential clients know that there is space.
Inclement weather: Please call and leave a voicemail or send us an e-mail if you cannot make your appointment due to bad weather. We will return your call or email as soon as possible to reschedule your appointment. If we are closing in case of power loss or emergency, each client will be contacted directly for rescheduling and we will post the closing on Facebook, as well as post any class cancelations on the online scheduler (zenplanner). As always, if you do not call, email, or show up for your personal appointment we will consider this a no show and you will not be able to reschedule your missed appointment. Please be considerate and refrain from using the weather as an excuse for days you might not “feel like it” as a free reschedule pass. Our schedule is very tight at times and rescheduling is not always possible. We are here for your results!
24 Hour Cancellation Policy: Although we understand emergencies arise, we do require for 24 hour cancellation in order to reschedule your appointment. If you do not cancel with more than 24 hour notice you will not be able to reschedule your session. If you do cancel within 24 hours, we will do our best to find a time to reschedule within that membership month. Again, please help keep our service prices low.
Tardiness: We ask that you are present, properly outfitted, and prepared to work out within 10 minutes of your appointment start time. Should you arrive late to your session, please be aware that your session will still end at its scheduled time, and both you and the trainer will have limited/not enough time to complete your programmed workout, which will result in lessened results!
If you have any questions or concerns, please do not hesitate to contact me directly. Again, I am very appreciative of each and every one of you!
Wishing you a healthy, happy, and fit holiday and prosperous new year!
I am so happy to see so many of you loving the workouts, programming, and results that you have gotten since our opening! (it has only been 3 months, and many of you have been with us an even shorter time than that, and made some significant progress!) I always had a plan of beginning challenges once we had a solid client base to get involved, and many of you have already made a plan of starting our Whole 30 challenge in January. So exciting!
I also have had a plan of providing periodic blog posts pertaining to current events, issues, or even skills that we are working on here in our community, along with health and fitness tips and information. With the recent growth of our group, I figured we could start right away!
Searching for a good topic in the back of my mind the past couple of days, this idea of positive self talk and encouragement has come to me in many different avenues. I have had the fortune of having great clients make the suggestion, that was reinforced by an article I stumbled across last night.
A common thing that newcomers to exercise, or those that have been out a while, practice (often unknowingly) is negative self-talk. This can be very debilitating to progress as well as perceived and real accomplishments, and can really happen without knowing it. I love that our studio is such a welcoming and non-intimidating place that so many of you have chosen to really build your self-confidence as well as your strength and cardiorespiratory fitness! However, I would like to aim towards expanding this positivity through improving the quality of our self-motivation and perception of exercise and fitness. This is something that can internally change your outlook and is necessary for all of us even in the toughest of workouts or health and exercise journeys (myself included!) if we are to benefit to our fullest extent.
Many people look to personal trainers as a cure-all pill to their weight struggles or health problems. The problem is, that the personal trainer is a facilitator to changing your exercise habits yourself. The trainer offers you space, equipment, programming, coaching, guidance, accountability, and motivation, but ultimately it is up to the individual to internally subscribe fully to approaching and accepting this valuable service and receiving all that the trainer is offering them. Each client has to truly ask themselves if they are willing to put in effort and hard work, because those two things, coupled with a positive can-do attitude to receive and trust in the trainer’s expertise will really change their lives.
It is important to remember how the climate of personal training and exercise is dramatically changing. Health care administration is rapidly beginning to recognize exercise as a vital part of your medical needs, and the rest of the country is responding in kind, by considering stricter standards and education for Personal Trainers in the future (we support this wholeheartedly!), as well as beginning to include exercise training in certain insurance plans. Exercise is the best preventative care for a myriad of issues, the largest and most prevalent being heart disease, osteoporosis, metabolic diseases, obesity, and falls. Too many times clients view personal training and exercise as merely a cosmetic means to an end, to lose those 10lbs or fit in your jeans. What is more important, however, is the investment you are making to your mental and physical well being and health.
So Prove It, you say?
In This Study, researchers found that positive and motivational self-talk significantly decreased time to exhaustion (TTE) and ratings of perceived exertion (RPE) when compared to a control group in endurance exercise. This is one among many studies that support this idea of positive self-talk being a significant influence on performance in conjunction to exercise efforts.
It can be a slow process, but quitting won’t speed it up.