Pss I’ve got a small gift for you! 🎁 🎉
Everyone loves a transformation! There are countless tv shows on unbelievable makeovers and enviable home renovations ( I’m a huge sucker for those!). One scroll through social media and you’ll likely find at least one post with side by side “Before & After” shots of someone’s health journey or “Then vs. Now” pictures documenting how families have grown and styles have come and gone.
We love to SEE dramatic change almost as much as we dislike the uncomfortable and challenging process of change and growth. All those less-than-glamorous, mundane, or just tough days that are actually the building blocks of achieving goals can’t be captured in one side by side image. And even more importantly, the real transformation is usually less about what we can see on the outside and more about how we feel inside.
This week I’ve got a little gift for you ! 🎁 🎉 I want to share a tool I have been using over the past year with my private clients — a Before + After Class Self Check-In!
I’ve found this form to be useful in helping clients notice changes in how they feel physically and mentally/ emotionally before and after taking a class. It’s through monitoring our actions and our moods that we can get more clarity on our own behavior patterns and reevaluate if we are on track to reach our goals ( or if even if our goals are still right for us).
How to use the Before + After Class Self Check-In ?
1. Print out the Before + After Class Self Check-In or view the form and record your answers electronically.
2. Take a few minutes BEFORE class to ask yourself:
How do I feel physically ? 1-5 with 5 being excellent.
How do I feel emotionally/ mentally ? 1-5 with 5 being excellent.
What do I want to focus on today in class? Ex- Having fun, engaging my core, dancing with more feeling, etc.
What is my overall goal this month? Remind yourself WHY you are showing up for class. Ex. to relieve stress, to improve energy for playing with my kids, etc.
Notes: Write down any other feelings or thoughts on your mind. Ex. I’m cranky and tired. I’m excited to get my sweat on! Etc.
3. Take a few minutes AFTER class to ask yourself:
How do I feel physically ? 1-5 with 5 being excellent.
How do I feel emotionally/ mentally ? 1-5 with 5 being excellent.
What’s one thing I want to work on more? Ex. I couldn’t catch the salsa moves today. I want to be more well rested before class, etc.
What’s one thing I feel proud of myself for today?*** This is usually the HARDEST thing for my clients to do— but I always insist 😜. Ex. I kept up for most of the class. I showed up even though I wanted to cancel class, etc.
Notes: Write down any other feelings or thoughts on your mind. Ex- I loved the new cooldown song. I feel so great that I sweat so much! Etc.
4. Take a look at your Before + After Class Self Check-In form. What can you learn about yourself while reviewing it? If you aren’t happy with what you recorded, resist the urge to judge yourself and instead think of what you can do differently in the future.
Way to go with completing the activity!
Transformation doesn’t have to be extreme or “liked”on social media to be worthy of being acknowledged by ourselves. Sometimes transformation for me means walking into a workout in a terrible mood and dancing out forgetting why I was so irritated in the first place. Other days the transformation is just by the end I look like I got tossed in a swimming pool from all the sweat! Either way, I never feel quite the same before and after a class of joyful movement!
So, why not give the Self Check-In a try and see what difference you can spot within yourself when you get moving? Let me know if you give it a go and if you find it useful !😊
Keep moving !
xx,
Katie