Mindset Exercise: The Body Check-In Protocol
This week’s practice is about refining your ability to tune into your body’s signals in real time.
Step 1: Mid-Workout Self-Check (3 Points of Awareness)
During your next key workout, schedule two check-in moments at different effort levels (one at moderate intensity, one at high intensity). At each check-in, answer these three questions:
1️⃣ Effort vs. Performance: Does my effort level match my actual output?
- Compare how you feel to your actual pace, watts, or HR.
2️⃣ Pain Awareness: Is this discomfort making me stronger or breaking me down?
- Identify if pain is productive or destructive using the 1-10 scale.
3️⃣ Breathing & Fatigue: Am I breathing in control, or am I forcing the effort?
- If your breath is erratic, adjust pacing or mechanics before fatigue snowballs.
Step 2: Adjust & Execute
- If something feels off but data looks normal, stay patient—your body may need time to respond.
- If pain is creeping above a 6/10, adjust form or intensity before you’re forced to stop.
- If breathing is out of control too early, relax and smooth out your effort before pushing again.
At the end of the workout, review your check-ins:
- Did your perceived effort match reality?
- Did you recognize early signs of destructive pain?
- Did you adjust before fatigue derailed the session?
This is what elite-level body awareness looks like.
Final Thought: Work With Your Body, Not Against It
Driven athletes want to push, no matter what. But real toughness isn’t just about suffering—it’s about knowing when to suffer, and when to adapt and execute smarter.
If you train smarter, you can train harder—without breaking down. This week, prove that your competitive edge is not just in how hard you work, but in how intelligently you listen.
