never miss a monday workout

identity-based habits

The key to building lasting habits is focusing on creating a new identity first. Your current behaviors are simply a reflection of your current identity. What you do now is a mirror image of the type of person you believe that you are (either consciously or subconsciously).

To change your behavior for good, you need to start believing new things about yourself.

Imagine how we typically set goals. We might start by saying “I want to lose weight” or “I want to get stronger.” If you’re lucky, someone might say, “That’s great, but you should be more specific.”

So then you say, “I want to lose 20 pounds” or “I want to squat 300 pounds.”

These goals are centered around our performance or our appearance.

Performance and appearance goals are great, but they aren’t the same as habits. If you’re already doing a behavior, then these types of goals can help drive you forward. But if you’re trying to start a new behavior, then I think it would be far better to start with an identity–based goal.

The interior of behavior change and building better habits is your identity. Each action you perform is driven by the fundamental belief that it is possible. So if you change your identity (the type of person that you believe that you are), then it’s easier to change your actions.

The reason why it’s so hard to stick to new habits is that we often try to achieve a performance or appearance–based goal without changing our identity. Most of the time we try to achieve results before proving to ourselves that we have the identity of the type of person we want to become. It should be the other way around.

Changing your beliefs isn’t nearly as hard as you might think. There are two steps.

  1. Decide the type of person you want to be.
  2. Prove it to yourself with small wins.

Here are five examples of how you can make this work in real life.

Note: I cannot emphasize enough how important it is to start with incredibly small steps.

The goal is not to achieve results at first, the goal is to become the type of person who can achieve those things.

For example, a person who works out consistently is the type of person who can become strong. Develop the identity of someone who works out first, and then move on to performance and appearance later.

Start small and trust that the results will come as you develop a new identity.

  1. Want to lose weight? Identity: Become the type of person who moves more every day. Small win: Buy a pedometer. Walk 50 steps when you get home from work. Tomorrow, walk 100 steps. The day after that, 150 steps. If you do this 5 days per week and add 50 steps each day, then by the end of the year, you’ll be walking over 10,000 steps per day.
  2. Want to become a better writer? Identity: Become the type of person who writes 1,000 words every day. Small win: Write one paragraph each day this week.
  3. Want to become strong? Identity: Become the type of person who never misses a workout. Small win: Do pushups every Monday, Wednesday, and Friday.
  4. Want to be a better friend? Identity: Become the type of person who always stays in touch. Small win: Call one friend every Saturday. If you repeat the same people every 3 months, you’ll stay close with 12 old friends throughout the year.
  5. Want to be taken seriously at work? Identity: become the type of person who is always on time. Small win: Schedule meetings with an additional 15–minute gap between them so that you can go from meeting to meeting and always show up early. What is your identity?

(from u/wiara_faithful)

Never miss a Monday workout 🙅🏻I know it can be the hardest day to squeeze in the gym but is so crucial! Take some #optimumnutrition #AminoEnergy to help you get it done ✔️💪🏼😄 #motivation #teamON #mondays

NEVER miss a Monday! It’s leg day for me. Here’s some standard squats, dancing animal, and plank jacks which were my favorite moves from today’s workout! 😜

Full Body Fitness Bodyweight Workout!

It’s Never-Miss-A-Monday-Workout.

Do the exercises below for the prescribed number of reps or hold count:

  • Burpees - 10 reps
  • Push-ups with Rotation - 10 reps

Rest 30 seconds

  • Sumo Squat Jumps - 30 reps
  • Tricep Dips with straight legs - 20 reps

Rest 30 seconds

  • Forearm Plank - 1 minute
  • Alternating Lunges - 20 reps

Rest 1 minute.

Repeat the entire circuit 2 - 3x for a heart pumping workout.

Reblog to share.

Follow my blog for more bodyweight workouts like this one.


Screw that saying “Never miss a Monday”… How about “NEVER MISS A TUESDAY"🙈😅💪🏼🙌🏼💯. I wasn’t expecting a workout like that but boy it felt so good once I got in the swing of it 😅😅😅. So I did:

🔸15 minutes HIIT on the treadmill
🔸30 minutes (10k) on the bike
🔸30 dumbbell shoulder shrugs at 16kg
🔸30 tricep Pushdowns at 90lb
🔸30 (on each arm) one arm cable rows at 75lb
🔸30 dumbbell tricep lifts at 10kg
🔸30 chest presses at 105lb
🔸30 push-ups
🔸30 seated knee ups
🔸3x 15 second stints of punching with 4kg

Yeah I’m pretty happy with all that, the calorie burn and the length of my sessions😇🙌🏼💪🏼😁


#CRUSHFITMONDAY brought to you by Mass Effect. I started my journey with one simple goal: get fit for my children. I never intended my journey to take the turn that it did.

I joined Tumblr with the idea of following people in the fitness Industry and those everyday people who just grind hard to provide me with motivation.

What I found was @crushfit. I bought Crush60 and I decided to document my journey. Through that process I started to interact with total strangers. Which if you knew me is very new to me. I’m the type of person who doesn’t share personal information with others. This has brought me out of my shell and I’m forever grateful.

As I started to interact with everyone, I noticed that there were people who actually care enough to follow my journey through the highs and the lows. This validated my progress so far.

I started the NEVER MISS A MONDAY tradition because for me, getting the first workout in for the week, sets the tone for the rest of my week. I knew that if I wanted to stay consistent I could never miss my Monday workouts.

So I challenge you to take the moment and think about why you are doing this. Then I want you to use that as motivation to get you in the gym and start your week on fire!

We are capable of great things. Decide what it is that you most want and do whatever it takes to achieve it. If it means 5am workouts then make the needed sacrifices. You will feel better in the long run when you look back and see just how far you’ve come. We may bitch and moan about the struggles we face, but it’s because of the dark times in our lives that we ultimately reach our successes.


“If we were meant to stay in one place, we’d have roots instead of feet, he said” - Rachel Wolchin

Yes! Our bodies were meant to move and be active.

Today is Never Miss A Monday Workout.
Go hit the pavement, gym or your living room and sweat it out.