REPS WELLNESS
MORE THAN MUSCLES
We don’t just build muscle- at REPS we know it’s important to work on your outside physique as much as your inside wellness. That's why we also love supporting you through additional resources like nutritional meal plans, sports psychology, and personal wellness tips and information to help you along the way.
MEAL PLANS
Having a hard time staying on track with your nutrition? Not sure the best way to eat healthy around your schedule?
REPS' specialized nutrition programs and meal plans are personalized for each client and are the perfect complement to any training program or fitness routine.
Our Certified Sports Nutritionists develop specialized meal plans based on your eating habits, schedule, and preferences, and will cover everything from what you need and why, to how to prep and organize your meals.
Click below to get started with your nutritional program.
SPORTS PSYCHOLOGY
Mental focus in your sports performance is all about mind over matter. At REPS we know how important it is to stay focused in, and out, of your training for optimal performance results. That's why we also teach you how to use more of your brain's thought processes to be able to receive information differently, and to think more positively about your wellbeing.
Need a hand? Check out the 8 tips below that will help you stay accountable and keep you in the best mindframe for your training.
And of course, message us anytime- we're here for you!
Getting clear on why you’re here, what you want and what you value will help with your personal accountability.
Creating a personal mission statement is a great way to integrate your values into what you do. It doesn’t have to be profound or poetic – it just needs to convey your core values and define why you do what you do each day.
PERSONAL MISSION STATEMENT
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Let’s face it, long term goals are ineffective unless you have a strategy to achieve them.
A great way to break your goals down is by setting micro-goals- a single action that, when accomplished, serves as a stepping stone to your much larger goal.
MICRO-GOALS
Try keeping a small to-do list of 5 items or less. If you have a task that’s not important enough to be in the top 5, then leave it off.
As you check off your list, you can then add more tasks.
Enjoy as your most important to-do’s start getting done way faster.
MAKE EFFECTIVE LISTS
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To stay focused on the task at hand, do that one thing and do not stop until it’s finished.
Working on one thing at a time is easier said than done, but the harder you concentrate on completing one task, the faster you will get it done – even if you are interrupted.
SINGLE-TASKING
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Get in the habit of checking email only two or three times a day and decide to either respond immediately or delete the message. Close your door, mute your phone, or work somewhere quiet when you need to get through significant projects. Creating work-life boundaries will help you feel less overwhelmed and more productive.
WORK-LIFE BOUNDARIES
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Keep the focus on achieving your goals, rather than the consequences of not achieving them.
This will help keep yourself in a positive mindset and will encourage forward momentum.
STAYING
POSITIVE
Having a great support system can make all the difference, so be mindful of who you allow into your social circle.
Be wary of those who stay in a victim mentality, as it feeds the lack of accountability.
Try to create a culture around you where you can talk openly and freely about failures, goals, accomplishments, and so on.
WHO'S IN YOUR TRIBE?
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It’s true: rewards make us work harder to get what we want.
That’s why creating your own healthy rewards for accomplishments and milestones is a great way to stay on track and reach those goals fast!
Reward yourself every step of the way!
REWARD YOURSELF
PERSONAL WELLNESS
When life brings you lemons, it's up to you to make your lemonade. How? Through self care. There are many different ways of taking care of your wellness. We find that one of the best and most impactful ways to work through something is by journaling it out.
Writing down your thoughts and feelings about a situation helps you to understand your emotions on a deeper level, and to find clarity in moving forward.
Here are some journaling tips and self-care advice to help get you started. And as always, we are here for you! Click below to reach out anytime!
Sometimes the best way to start journaling is to just start.
Don’t think too much about it, let your hand and pen take the lead and just go with it- even if it doesn't make any sense.
It’s just for you, so get out of your way and write whatever comes up.
HOW TO START
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Just write for yourself, be vulnerable and get messy.
If you’re worried that someone’s going to read it, you can always burn the pages when you’re done. It’s like you’re releasing and letting go of anything you wrote down that had been holding tension within you.
A very powerful way to let go of things and to heal from the inside.
WRITE FOR YOU
If you’ve got writer’s block, just write about gratitude.
What are you grateful for?
Go general and get specific. Feel the gratitude inside yourself getting stronger, and simply enjoy the feeling of it.
This can easily kick-start some journaling inspo!
GRATITUDE ATTITUDE
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Got something on your mind that you can’t shake? Journal out everything that’s going on in your mind about. All the what if’s, the worries, the unknowns, and everything in between.
Then take a look at what you wrote down and highlight what is actually in your control. Whatever is not highlighted you can journal deeper into them to try to work through the emotions. Let go of what is out of your control.
SHAKE IT OFF
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Sometimes a change of scenery can help!
Journaling somewhere other than your normal spot can do wonders for inspiration.
Get out in nature, or go to a coffee shop.
Best to keep a journal in your car just in case the inspo hit when you’re out and about!
SCENERY SWITCH
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When you’re feeling stressed or anxious about anything, write it out! All of it!
Even just writing down how you feel helps to shift your focus from inside your mind, to more inside your body- where you can feel them out rather than think them over.
STRESS MANAGEMENT
Self care isn’t just bubble baths and hot tea. It comes in many forms, and what you need will change, as you have different needs for different emotions and experiences. The most important thing is to realize when you need self care, and then act on it.
Go for a run. Read a book. Call a friend. Meditate. Walk the beach. Spend time in nature. Make yourself a healthy meal. Find ways to laugh. Cry it out.
The options are endless, and you know yourself best- make sure to fill your tank so that you can be at your best on the inside and out.
SELF CARE TIP
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How do you really feel about yourself? What is your self-talk like? Do you put yourself down, or lift yourself up?
Whatever you think about yourself is true to you. So start being mindful of your self-talk, and when you hear your ego chiming in, practice flipping the script and creating a new, positive thought pattern.
Keep practicing, and being easy on yourself is key as you work through these changes.
