Lately we’ve heard from a lot of folks at the gym that the world is feeling awfully heavy, especially given the current political landscape. We’re not looking to minimize these feelings — they’re totally valid. BUT…as humans, we’re capable of holding and feeling multiple emotions at once. In the face of these seriously challenging times, it’s more important than ever to recognize the good things around you. We can feel sad, anxious, maybe even seethe with unfettered rage about the world at large, AND we can also feel the warmth and positivity that comes from the things that bring us joy in our day to day lives. Sometimes we just need a reminder it’s okay to let ourselves feel both.
So today, we’re talking about Gratitude, one of the most powerful forces for good that we have at our disposal. Regardless of where you are in your fitness journey or your life, finding bright spots can help keep you moving even in the toughest of times. Here’s why gratitude is worth cultivating, and how we practice this at the gym!
1. Boosts Motivation
When you take the time to acknowledge small victories, you’re reinforcing the idea that your efforts matter. Each step forward, whether it’s completing a workout, trying a new exercise, or showing up for yourself, builds momentum and encourages you to keep going.
2. Improves Mental Health
Practicing gratitude shifts your focus from what you don’t have, to what you do have. Studies show that gratitude can reduce stress, improve sleep, and boost overall happiness. Pausing to reflect on what’s going well—even in challenging times—helps create a more positive outlook.
3. Builds Confidence
Small wins add up to big changes, and celebrating them reminds you of your growth. Whether it’s lifting a little heavier, running a bit longer, or simply making it to the gym on a tough day, each accomplishment is proof of your resilience and capability.
4. Strengthens Resilience
Life isn’t always smooth, and challenges are inevitable. Gratitude and celebrating small victories help you focus on what’s within your control and find joy even in tough times. This mindset makes it easier to bounce back when obstacles arise.
5. Creates a Positive Cycle
Recognizing what you’re grateful for and celebrating your wins creates a feedback loop of positivity. The more you celebrate progress, the more motivated and capable you’ll feel to take the next step toward your goals.
How to Practice Gratitude and Celebrate Small Wins At the Gym
- Use the Bright Spots board. This whiteboard is here for this exact reason: celebrating any and all wins in your life! Make it a point to write on the board once a month. Remember…it doesn’t have to be a gym-related win. It can be anything.
- Practice Bright Spots Friday! Every Friday on our PushPress Social feed, we have a Bright Spots Friday thread. This is a great place to share a win for the week, and help others feel comfortable sharing theirs too!
- Track Your Workouts. Tracking your workouts helps you see tangible signs of progress compared to where you started. I still have some of my first paper journals from my introduction to fitness, and looking back on what was a “hard” workout when I first started always helps me appreciate where I am today, even when it didn’t feel like I crushed it in my workout. Even if you’re not tracking with the specific intent of beating your previous scores or lifts, it’s still awesome to be able to look back and see just how much work you put in over time! Plus it’s fun getting fist bumps in SugarWOD.
- Say Thanks: Chances are, the people around you at the gym or in whatever fitness community you’re a part of, are a big factor in your success. Your workout buddies, your teammates, your online pals who comment on your workout posts, your coaches — letting them know that they’ve had a positive impact on your life is a great way to express gratitude!
Gratitude is Strength
Embracing gratitude and celebrating small victories isn’t about ignoring challenges or settling for less—it’s about recognizing the beauty and progress in the present moment. By practicing gratitude, you’ll find joy in the journey and stay motivated to keep moving forward, one small win at a time. Find those bright spots 🙂
