Brownstone Fitness Mind/Body

Mind Management For Your Best Body©

Mind Management For Your Best Body


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Hans Hageman and his wife, Bernadette are the founders and co-owners of Brownstone Fitness. BF is the premier personal training studio for women in upper Manhattan in NYC. [email protected]

Hans & Bernadette Hageman

mailto:[email protected]


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Where Do You Want To Go?…..….…5 Set The Map ……………………..…..8 Work It!…………………………….14 Staying With It ……….………….…19

TABLE OF CONTENTS

Brownstone Fitness Manifesto

•You have the right to get as strong as possible•You have the right to be strong, sexy, and serene•Strong muscles work whether you wear halter tops or hijabs•You don’t need anyone’s permission to develop those muscles•Working out used to be about “toning up” or shaping your “core”•Now your workouts are about developing the fierceness that is part of your true nature•You have a responsibility to recover as hard as you train•You have a responsibility to train hard•Restriction and deprivation are for victims and fools•Your body will serve as your message and your armor•You have the right to ignore strange men who call out to you on the street•You have the right to fight like a predator when your safety is threatened•Kindness is important but toughness is essential•Playing with pain (vs. injury) is part of the game•You’re here to develop a strong shoulder to lean on•You’re here to develop hands that can caress or crush•Your obligation is not only to yourself and your ego but to the generation of girls that is watching you.•May you live long and move strong©

To the women of this community:

http://BrownstoneFitness.com

http://BrownstoneFitness.com/

http://BrownstoneFitness.com/


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Your body and appearance is a reflection of what’s going on inside. If you don’t get your mind right, don’t even think about working on a beach body.After working with hundreds of people, I know what to do to help someone look good. It’s actually really simple – it’s just not easy. If I can have someone who will work hard 2-3 days per week in the gym, I’ll get them the rest of the way there no matter what their goals are – if they do the mental homework.

Where Do You Want To Go?


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Beliefs and Values

Influences all behavior

Provides motivation (or

excuses)Our map of the

worldBasis for community

UpbringingCultureModelingTraumaRepetitive

experiences

It’s critical to begin any life-changing process with an examination of your values and beliefs. This will help reveal any unconscious resistance as you move forward.


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SEE, FEEL, HEARMake your goals real. Use all your senses to

make the outcomes come alive.

The “G.R.O.W.” model and Well-Formed Outcomes are two of the best ways to get yourself headed in the right direction.


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Goal-Setting

For all of it, you need a roadmap – goals. Take a look at the next couple of pages to see how to do this.


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G.R.O.W.Goal – What is the objective?• see the pages on S.M.A.R.T. and • Well-formed outcomes

Reality Check – Objectively, how do things stand now? What have you tried already? How did you stop yourself from trying other alternatives?Options – What are 3-5 potential solutions?What have you seen others do to get there? (see Modeling)Will – What WILL you do? When are you going to do it? What are the obstacles?• it’s important to set deadlines here• also, ask yourself on a scale of 1-10,

how serious you are about followingthrough; if less than 7, go back and reevaluate the goal.


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S.M.A.R.T.

Specific – What exactly do you want to accomplish?Measurable – How can you quantify this goal so we’ll know when you’ve reached it?Attainable – Is it within your capabilities and does it depend only on you?Relevant – Why is this important to you? How will it help you do your job?Time-Specific – Is there a deadline?


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WELL-FORMED OUTCOMES

Positive• too often, we talk about what we don’t

want Your Control• does this rely on you alone to accomplish?• can anyone block you?

Specific• what will you see, feel, and hear?

Context• where will this take place?

Resources• do you need any tools, finances, contacts?

Impact• how will this affect your relationships?


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Feedback

Pay attention to the results you’re getting and make any necessary adjustments.


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Carrot and Stick

The carrot?What wonderful things will happen as you achieve your fitness goals?What bad things will happen if you stay on your current path?Most of us will make more of an effort to get out of, or avoid a painful situation, than we will to move towards a brighter future.


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You’d better work it!


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Modeling•Elicit the beliefs of the experts• Who is doing what you want to be doing?• Who looks like you want to look?• What do they believe about health?• What do they believe about exercise?• What do they believe about nutrition?

•Model the pertinent physiology• How do they stand?• How do they breathe?• How do they walk?

•Determine the limits of physiology• What’s right for YOUR body?

•Model the mental strategy• Ask, if you don’t know

•Form a tentative generalization regarding:• mental strategy, physiology, beliefs

•Mold yourself to fit the model•Review, test, refine•Implement refinements


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Negative or Positive

How do we keep negative thoughts from ruining our efforts?


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NegativePrepare a positive replacement thought in

advance◦ We have tens of thousands of thoughts per

day and most of them are negative.◦ Don’t leave a vacuum!

Strengthen with repetitionUse it instantlyFeedback and fine tune


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Positive Identify the situation where you want to be

more resourceful Identify the particular resource you

want/needCheck if the resource is appropriateFind an occasion where you had that resourceGo “inside” and see what you saw then, feel

what you felt then, and hear what you heard then. Put yourself back into that situation

Fire the three anchors then change stateTest the anchorsFeedback and fine tune


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How do I get all this done?PracticeDo a little bit at a timeAccept responsibilityStay curious

You can also contact me here for a FREE 30-miute coaching call.

http://BrownstoneFitness.com/strong-sexy-serene


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Pareto Principle

The 80/20 Rule

Also known as the 80/20 Rule. It states that you will get 80% of your desired gains from 20% of your adjustments. I.e., don’t try to do it all at once. You will get the” biggest bang for your buck” by focusing initially on a couple of areas. You’ve got diet, exercise, sleep, etc. I maintain that you work with the subconscious and the rest will fall into place faster than you can imagine.


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Take baby steps


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The Law of Requisite VarietyThe element in the system which has the mostflexibility is the element that controls the system.

If you only have a hammer, then every problemwill look like a nail. Congratulations! You’ve just begun to add to your toolkit.


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You’ve got a lot to look forward to.

No better time than now!

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We’re here to helpClick this and get startedThe mind game is most of the battle. To get more personal help, click the link above.

If you want to improve your body, your mind, and your life, join our community. You’re not alone.

http://BrownstoneFitness.com/strong-sexy-serene/

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Brownstone Fitness Mind/Body