How to Use Visualization and Journaling for Fitness Goals

Nikkiey: What's up, WarriorBabe? Hey, everybody. Nikkiey here, and welcome to our Sunday WarriorBabe Evolution Rally Call. I am so stoked to be here with you guys. I've got some golden nuggets to drop your way. I've got some motivation to fire you up for a new week. So we'll get started in just a few minutes. Go into the Facebook community, leave a comment, and let the other WarriorBabes know that this call is starting. We are live. There's literally a comment: Rally Call is live. All right?

Go in there. Let them know. This topic is going to be fire. I'm going to take a step back from macros, take a step back from workouts, and deep dive into the mindset arena. I absolutely love talking about this topic, and the majority of these rally calls are centered around mindset because you can employ the diet tactics, you can employ the workout tactics, but if your mindset is not in alignment with where you are and where you see yourself going, then it's going to be a long battle. A long battle of you trying to positively reach your goals in a fashion that you feel comfortable and confident with. All right?

So let the other WarriorBabes know this call is getting started, and today's topic is going to be fire. Before we start, I do want to welcome all of the new WarriorBabes who have joined us this week. You guys are a part of a community of thousands of women who are going through the same journey as you are, working towards the same goals together, which makes it so freaking cool, because our community is so inspiring and so motivating and so supportive. So freaking supportive. So welcome to all the new babes. I'm stoked that you're here.

WarriorBabe is where strong is the new sexy, and the thousands of women that you are joining are all working to get toned and become a stronger, more confident version of themselves. Now, if you are new, run through the WarriorBabe blast-off emails that are coming to you each day for the first 14 days, with just one task to complete each day that will set you up for long-term success. The topics I run through are goals and establishing them, establishing your why, making a committed decision to yourself, understanding your macros, and understanding your workouts. Those are all encompassed in the first 14 days, and I like to think of it as a transition into this lifestyle, right? Because that's exactly what this is.

This isn't another quick fix. This isn't another "hey, Karen's doing this program, let me jump on Karen's program." All right? This is a program that's personalized to you and gets you onto the right track for your own unique journey. It is a lifestyle, teaching you the skills and the habits that will create long-term success. If you can get the habits down, you can create new habits, and you've got to have your mindset in check to do that, and we're going to talk about that today. If you can instill these new habits for yourself, then new changes will be created.

So let's dive into tonight's topic. I'm super stoked to be talking about this. I've talked about it with every one of my groups, the Blueprint, the VIP. This topic today is all about vision. Like I said, it's not macros. It's not workouts. It's mindset. And it's the type of vision that you're holding for yourself, right?

I've talked about this previously on multiple different rally calls, probably in different language, but you are the only one that sees the goals that you want to accomplish in your mind. And if you have a hard time envisioning what that body looks like, there are easy ways, like going on Pinterest. Not comparing yourself, but just being like, if they can do this, I can do this too, and inspiring yourself to find a realistic body type that is similar to yours. Then create your own vision of you, looking at that, and feeling into that body in your own mind. So being able to see the vision of the body that you want to have is really important. Even if you have no idea, don't worry about the how, don't worry about the why, but you have to hold that vision really dear to you and know that it's something that you are working towards on a daily basis.

And this is where a lot of people trip up. A lot of women get honed in on the numbers, right? The macro numbers, the weight numbers inside the gym, and even your own body weight on a weekly basis, or inches, or body fat. I would say 90% are really focused on the numbers, and only 10% are focused on the vision and don't really care about the numbers. And a lot of discouragement comes: I didn't hit the numbers today, or I didn't see the numbers change in a week, or I just didn't hit the weight that I wanted to inside the gym.

Look, if you are somebody that is honed in on those numbers, that is so wrapped up in those numbers, you are losing sight of your vision. If you are wrapped up in your numbers, you are losing sight of the vision of the goal that you are working to accomplish. So I'm going to give you a couple of tips that will help you refocus on your vision and let the numbers follow. Okay?

Let me say that one more time. If you are focused on the numbers, macro numbers, weight numbers inside the gym, your progress numbers on a weekly basis, you are losing sight of your vision. Pull the vision in close to you, and I'm going to share with you how. Pull that vision in close to you, and the numbers will follow. All right? And I'm going to use a couple of stories from people that I've coached, just to help paint more of a picture for you on how you can implement this.

So I've already shared one: creating that vision, seeing the body that you want to accomplish, seeing it in your mind. Even if it doesn't make sense right now, don't allow your mind to be like, oh, that's not possible. Don't allow that to happen. Because as soon as you allow that to happen, you're attracting lack, you're attracting more failure. You're not allowing your mind to really encompass the vision that you hold for yourself.

And you're the only one that can see this vision. So be wary of who you share your vision with. Because remember, the friends, the family, everybody's got their own opinion, and opinions are the cheapest commodities on earth. When you share your vision with somebody else, remember, they're receiving your vision through their own eyes and their own light, and their own "well, I don't think that's possible." Right? How many times have you gotten that? I did when I first started my journey. Nobody thought I could do what I wanted to do. But I proved them wrong. I just kept the vision within me. I did share it, but I didn't allow any of what they were saying to interfere with my goals. Because as soon as you do that, you lose all control. So be wary of who you share that vision with. And if somebody says, oh, you really think you can do that? Be like, yes, I can. And there you go. You're turning a negative into a positive.

So you really want to be able to create that vision of where you see yourself and your body going. And you want to be able to feel that vision. You want to be able to feel that you have accomplished it, that you already are accomplishing it. Think from the mentality of you having accomplished that goal. How does that person think? Are they hitting their macros or are they making excuses? Are they getting in the gym or are they making excuses? Are they making time or are they making excuses? If you've hit the goal, I bet you're making time, you're hitting your macros, and you're hitting your workouts.

So reframe your verbiage now on how that person would respond in a situation like: I don't have time, I don't want to meal prep, I don't want to hit my macros today, I want a treat. How would your future self handle that situation? How would your future self respond? You've got to feel into the vision of you already accomplishing what you want to accomplish. Okay?

So find that vision, create that vision. I hear you guys all joining now. You're missing a really good rally call, so I would recommend that you go back and listen to the beginning of it. Anyway, find that vision. Create that vision. Keep it to yourself. And then feel yourself accomplishing it. Don't allow your brain to say "I can't." Don't allow your brain to think negatively about the vision that you have. You have to start reframing the mental shadow that is inside of your brain on how you can accomplish that goal. Because it's possible. If your mind can see it, it's possible. You have to tell yourself that on a daily basis. You have to follow through with actions. The faster that you take action, the faster you get results. And you've got to limit the excuses, right? Think how that person would respond.

Now, a way for you to feel into that vision is journaling. And a lot of people are like, oh, Nikkiey, you want me to find time to track my macros, and now I'm going to find time to journal? You all have the time. Okay? It's just about prioritizing more time. So take five minutes in the morning to sit down, envision the goal that you want to accomplish, allow your mindset to lock in that vision, and then create the feeling of you already being in the position of achieving that vision. And then write it down.

What I like to say is: I am so happy and grateful now that I have toned my arms. Toned my legs. Now that I have a six-pack. Now that I've lost the weight and I feel so much stronger. I feel so much more energized. Right? That feeling is you, in the moment, feeling your accomplishment. That is so important. And the way you can do it is by just writing it down. The more that you do it, the more that you journal on repetition, on a daily basis, the more things will be attracted to you. The why and the how will come to you. The actions that you take will be a lot easier to take, because you're working towards this goal and that feeling of accomplishing that goal.

For me personally, I'll share the story with you guys. I did this with the apartment that I just moved into. Now, it's not the body. I used to do this with my body, but I can show you how it can also be done. It's the same exact method that I used with my body and that you guys can use with your body. From three months ago up to a month ago, I was writing in my journal. I didn't do it every day, but at least some days throughout the week, when I was spending time with myself and focusing on my vision. And I wrote in my journal: I am so happy and grateful now that I am living in exactly the apartment that I want to be living in. Brand new, modern, beautiful decorations, very nice, very spacious, so I can have my office. I literally wrote it in detail.

And you guys can do the same for yourselves. I am so happy and grateful now that I have seen more definition in my shoulders, seen more definition in my legs. You have to get specific. What do you want? I always say that. What do you want? If your wants are not big enough, your goals are not big enough. So what do you want? Write it down, and then create the feeling of you having it. How does it feel when I have a beautiful this, a beautiful that, I have toned arms, I have toned legs? How does that feel? Does it feel amazing? Do you have more energy?

So create the vision, write it down, and then feel how you feel. If you do this consistently enough, watch: in a couple of months your actions are going to be different. Your mindset is going to be different. Because the more that you reprogram your subconscious mind away from "I can't" to "I can," that's when things start changing. But you have to put in the effort to do that with your mindset, just like you're putting in the effort with macros and with workouts.

You have to be the one to put in the work with your mindset. Nobody else is going to do that for you. It is your own space, your own thoughts. You're unique. So how you think could be a detrimental aspect of why you aren't getting the results you want. If you're constantly somebody who says "I can't," you are attracting lack and you are attracting failure. If you are somebody who constantly says "I can," and you hold that vision near and dear to you, and you say, I can do this, I will do this, you will notice a drastic difference. You will attract more positivity. Okay?

Now, I said at the beginning of this rally call, and those of you who chimed in later didn't hear me say this, so I would recommend you listen to it again: if you are focused on the numbers, and 90% of women are focused on the numbers, you are losing sight of your vision. If you are somebody who pulls the vision in closer, guess what? The numbers will just follow. So here's how you can do that with macros, with weights inside the gym, and with your own self.

One, I talked about the journaling. That's really helpful. Two, don't get so wrapped up in the macro numbers, and "oh, it's obsessive," or this kind of jazz or that kind of jazz. It is something that is teaching you a skill that will serve you for the rest of your life. I'm five years into my macro journey, and I am able to just look at food and know what I'm eating. I'm able to not worry about tracking for half of my day, and then get into the afternoon and literally just plug what I ate into MyFitnessPal really quick, know where I'm at, and know what I have to hit for the rest of the day. No joke, you guys. It is as simple as that for me now.

But you have to learn this skill right now. Don't get wrapped up in the numbers, like "plus or minus, I have to be in that range," or "oh my God, this is so stressful, I have to get these macros in right." Because you are learning a skill that will serve you for the rest of your life. So look at it like that. Change your mentality like that. And know that when you're weighing your food out, you're doing it to help you understand what you are eating, to fuel your body and generate the results that you want.

And then lastly, with the workouts and the weight inside the gym. Guys, I can't tell you how many times I hear people say, how much weight are you using? Or, what weight should I be using? Guys, just focus on the connection with the muscle. Focus on challenging your muscles. That weight is going to fluctuate on a daily basis: whether you drank enough water, whether you hit your macros, whether you got enough sleep, whether it's your period or not. That weight is going to fluctuate. So don't beat yourself up if last week you were lifting five pounds heavier and this week you're lifting five pounds lighter.

Stop focusing on the numbers. They're important, but understand that they are a tool to get you to where you want to be. Don't wrap yourself up in them, or you're going to lose sight of the vision that you want to accomplish.

You guys, when I first started my journey, how I achieved my results so quickly was that literally every single day I was playing in my mind the vision of me and my body winning all of my competitions. I had the body in my mind that I wanted to accomplish, and all I did was keep that vision there. I didn't care where I was at with my weight once I figured out the right tools to be following. I knew it was the right thing. I just put in the work, and I tracked my meals and all of that, and every single time I was doing my workouts or tracking my food and packing my meals and cooking my food, the only thing that was in my mind was my vision. My vision. This is what I'm working towards.

For so many women, it's such an impatient game, because they're here and now and they're not happy. Well, yeah, that's why you're doing this, right? And if you can see that vision in your mind naturally, on a daily basis, you're going to be excited to show up. You're going to be excited to do the work. You're going to be excited to work out and to hit your macros, because you know that you're working towards that vision.

So remember that, you guys. I'm going to close on this. Stop focusing on the numbers. Don't worry about the numbers so much, because then you lose sight of your vision. Pull in your vision, and the numbers will follow. All right?

Let me know how you enjoyed this rally call. Leave a comment inside the Facebook community, and go back and listen to this over and over again. No joke, okay? Even go back to past rally calls inside the app while you're doing your cardio and put one on so that you can fire yourself up, especially in the mindset arena. Because mindset is the absolute game changer, besides macros and workouts, in getting from where you are to where you want to be. All right?

I love you all, and I'll see you guys on Wednesday for our live Q&A inside the Facebook group. Have a kick-ass week. Start showing up for yourself even more, you guys. Bye, everyone.