Put in the Reps and Embrace the Challenges: Conditioning Yourself for Success


Please enjoy this transcript of the Crown Yourself Podcast, with your host, transformational story coach, Kimberly Spencer (@Kimberly.Spencer)

In this episode of the Crown Yourself podcast, host Kimberly Spencer shares her personal experiences with marathon training, discussing the importance of commitment, daily decisions, and overcoming doubts. She draws parallels between training for a marathon and achieving business success, emphasizing the need for real-life experiences and personal development. Spencer encourages listeners to embrace challenges and opposition and to trust in the timing of achieving big goals. She also discusses the power of the mind-body connection and the role of the unconscious mind in our physical well-being.

*Transcripts may contain typos. We do our best to catch any human or robot errors prior to release. And we thank you in advance for your understanding. Enjoy!

Listen to the episode on Apple Podcasts, Spotify, Google Podcasts, Amazon Music, Stitcher, iHeartRadio, or your favorite podcast platform. And, you can always watch the episode on YouTube here.





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We good? Great. Let's get to the goods.




Kimberly Spencer (00:00:00) - Hello my fellow sovereigns, and welcome back to another episode of the Crown Yourself podcast. As always, shower yourself with a hot dose of gratitude because we are taking a very practical lesson today. We are taking concepts from the spiritual mental and emotional planes and bringing them right into where everything manifests, which is a 3D physical reality. And there is no more practical concept, quite frankly, that can be embodied as easily as this one because this is one that was one of my breakthroughs back when I recorded this. I think I received this breakthrough when I was running, doing my marathon training, because I really was kind of weak, honestly, with my marathon training, I'd run. A lot, but I wasn't really in full-on embodied training mode until I had to make a decision as to whether I was really going to go for it or not. And I recognized my own fears. I recognized the things that were holding me back. But there was this basic concept that once you realize that, what do you do with that? And you put in the work.


Kimberly Spencer (00:01:19) - And so I hope this concept really gives you a practical, tangible, actionable step. And I really hope this episode brings you a practical, tangible, actionable step that you can question your desires, your wants, and your goals that you have for yourself. And look at where you just need to get in your reps. And see. Let yourself sit with that uncomfortable question. And. Allow yourself in this episode to explore. What reps do you need to start putting in so that you achieve your goal sooner or by your deadline? So with that, let's dive into the episode. So excited to pull this last one out of the archives. Let's go. Welcome to the Crown Yourself podcast, where together we build your empire and transform your subconscious stories about what's possible for your business, body, and life. I'm your host, Kimberly Spencer, founder of Crown Yourself, and I'm a master mindset coach, best-selling author, and TEDx speaker known to my clients as a game changer. Each week you get the conscious leadership strategies you need to help you reign with courage, clarity, and confidence so that you too can make the income and impact you deserve.


Kimberly Spencer (00:02:45) - Imagine this podcast as your royal invitation to step into your full potential and rein in your divine purpose. Your sovereignty starts here and your reign is now. Hello, hello, and welcome back to another episode of the Crown Yourself podcast. I am so honored to be here with you today as we dive into getting in your reps and getting in your steps as always, first and foremost let's set this this podcast off with a dose of gratitude. Like, really thank yourself for choosing content that uplifts, inspires the challenges, the champions you to grow. Because not everybody does. You really, quite frankly, could be listening to a true crime podcast instead and filling your brain with murder, but instead, you're choosing to fill your unconscious mind with things that are positive, the things that will move you forward instead of trying to solve some murder case. Because, I mean, don't get me wrong, like I am a big fan of thriller psychological thrillers, espionage like some could say murder books in in in small quantities like I love good fiction and I'm also aware of like what fiction am I choosing that's allowing me to grow and expand and become more conscious, more aware.


Kimberly Spencer (00:04:11) - So thank yourself. Roundabout way, a big roundabout way for saying thank yourself for choosing this content and this podcast. That being said, this episode today was inspired by my first six-mile run. First six six-mile run in probably, I would say two years since giving birth to Colton, since, you know, being pregnant with Colton. And that was intense and emotional. And I think the piece that was so emotional was that I have really been fighting these beliefs of like, it's hard. My body is not going to be ready for the marathon because as many of you know, I'm training for the Disney World Marathon and I currently have as of the date today's date of recording, I have a little over three months to train, and prior to that I had, you know, all the excuses that you could think of as to why I shouldn't go through with following and completing this goal. I had an issue called runners, but that was like where your hamstring gets a little over exhausted and spasms and some ligament issues and some pelvic and some back pain and all of that, and all of which I know are signs and symptoms of things either recovering or healing or emotional things that I'm more processing, especially after reading the book Healing Back Pain by Dr. John Sarno, The Divided Mind by Dr. John Sarno When the Body Says No by Dr. Gabor Marty.


Kimberly Spencer (00:05:54) - These are all fabulous books and resources that really connect that mind-body connection of your emotional and mental body to your actual physical body and what you're experiencing. So I'm fully aware that these pieces are also at play, that it is physical, but it's also not just physical. And I have just slowly started practicing. So practicing, going for the runs, practicing as well, doing my Pilates every morning when I woke up like that, I knew my body like I always will listen to my body after beating it up for so many years. Like now, my body and I have like a really close-knit relationship where when my body says you need to do something I lean in and do it. Like recently my body was saying like, not so much, I'm drinking wine Girl. And I'm like, okay, all right. And I feel amazing. I feel absolutely amazing. Thank you body, because I listen to the body because your body is run by your unconscious mind, I think. About it.


Kimberly Spencer (00:06:59) - You are not thinking how to breathe your lungs consciously. You're just breathing. You're not thinking about circulating your blood through your system. You're not thinking about your little lymphatic system and your immune system battling off every single virus that you're coming into contact with, that you may not even know that you've come into contact with because your unconscious mind has already fought that off. Like your immune system's already beat it down. Like you didn't even have to become consciously aware of Symptomology yet. So the power is in recognizing that. Now, obviously, I'm not dispensing health or medical advice. I'm just giving you my own perspective and perspectives of doctors that I have read that are not just like, whew, natural paths. Like, I love natural paths, like I'm all about the natural paths. But for those of you who like allopathic medicine and Western medicine, these are Western medicine. Allopathic capital is Ph.D. doctors who have made these fantastical scientific connections connecting the mind, the body, and the emotions. In fact, there's a great new method of medicine called literally the new New medical paradigm.


Kimberly Spencer (00:08:12) - A new pain paradigm has come out of Germany, and they've literally studied the, the brain scans of every known disease issue, from sinus issues to like swelling in your legs to the brain, as they've I've literally seen it on MRIs that it looks like there's this like significant emotional event that creates a little like a tree trunk in the brain. It looks like a tree trunk, like when you cut a tree open, you see how it has all the rings and it's there. And so it's really interesting to see that now they're seeing the mind-body-brain connection in so many ways. And it's it's so fascinating. That being said, knowing all this knowing all that I know and all that I'm learning still about the body and the mind and the mind-body connection and still having my doubts about like, whether it's possible for my body to be back doing the thing like running marathons again. I think it's probably because like, this is where experience comes into being our worst teacher, because I think experience is it's our best teacher, but it can also be our worst teacher.


Kimberly Spencer (00:09:31) - When you did something and you failed and then you're like, oh, well, that doesn't work well. For example, I ran a marathon, a full marathon in 2018. It was the last marathon that my dad got to see me run, and it was brutal. It was a Boston qualifier. So everybody else there, I would say like 99% of the other people there were, you know, speedy, speedier sense, like, and here I am running my 12-minute mile like go and nice and slow and steady as a tortoise and with my Chihuahua legs like I used to run a faster a ten-minute mile. But after having kids, my mileage got a little slower and I haven't worked up to the point of running a ten-minute mile again. But I chose to do this marathon and I didn't properly prepare my body. Like, I'll be really honest, I did not train as hard or as well as I could have, and I did it and it was brutal. It was so brutal that I finished in like six hours and 30 minutes.


Kimberly Spencer (00:10:37) - And the marathon committee was starting to strip the stage, the banner, the finish line. From the end. It was my dad and my husband literally holding up the finish sign so that I could cross the finish line. That meant everything to me. My dad always supported me at marathons, and it's funny because I had the marathon, I did the marathon and I thought, you know, this is going to be a role model. Inspiration for Decky. And Decky was like one. So like he didn't know what was going on. He just knew that Mom was gone. But I had like this whole thing of like him seeing me and running across the finish line. Yeah, that didn't happen. That was me having to come to terms with my own, like, grip on what a one-year-old might be capable of. I will never limit his possibilities. But like some things, like neurologically he did, he will understand now that he's five because he now is asking me, mama, you ran five miles, mama, you were gone so long, what were you doing? And I say I was running and so now he's like, whoa, that was running for a long time.


Kimberly Spencer (00:11:51) - So now he's starting to get it. He doesn't fully get it because I don't think you fully get it until you do it. But he's. Seeing me train now, and it's within his cognitive capacity as a five-year-old to be able to do that. So. Back to the experience, though, because that experience was so grueling running that marathon, there definitely was like a few hours of imprinting, literal imprinting into my physical structure of the challenge of running a marathon. Prior to that, I've always run marathons like with. Right, like a decent amount of ease, like I think my I was doing like 4.5 hour or five-hour marathons with, you know, some, some struggles or challenges, but not really, like really challenged, not like really, really, really struggling. Like I was at, at that one. And so there were some beliefs that it definitely created that I allowed to be created around my training. And that's why, like, I saw and felt this when I felt the symptomology of like runners but and ligaments issues and like my digestive stuff feeling funky and pelvic stuff feeling funky.


Kimberly Spencer (00:13:15) - When I started training after I signed up, like I was doing very, very, very light training, I wasn't really going all in and I was like, oh crap. And then that training, of course, because then it created this vicious cycle of, oh, this is hard and oh, this is hurting and oh, this is this. And it wasn't until I actually made the decision. And I'll be honest, it was only about three weeks ago. Like I made the decision to run the marathon, but then making the decision to do the training very different story. It's like you can make the decision to get married. But unless you're doing the planning of like when a wedding is going to be, then that's when the shit really gets real. Then my training just once I made the commitment. Once I made the commitment. There are all these micro-commitments and micro-decisions that lead to the macro overall goal of what it is that you've already decided is happening. But in order for that decision to actually live and be in your timeline, in your future timeline, it's the commitment to those micro-decisions and micro inconveniences that actually grows you into the person who is doing the thing, who's able to do the thing.


Kimberly Spencer (00:14:38) - So the training, the commitment to the training, and that's a daily commitment, because I'm not going to lie, every day I wake up and I'm like, oh, it'd be so much easier to just like rest or meditate instead of doing Pilates. The first thing that happens. And yet it's the micro commitment, the micro decision to the bigger vision, the bigger thing of what I am creating, that I know that that piece is key to me. Leaning into completing, being able to be the person it is literally, physically, physiologically shaping me into being the person who has the body that can sustain 26.2 miles. The same is true though, for anything, whether it's your relationships or your business or your career like it is the micro-decisions that you are making on a daily basis that either lean you toward becoming who you are born to be, but becoming who that goal is and who that goal will require you to be, quite frankly. Like who? If you want to achieve any goal, it's going to require that you be someone different, especially if it's a bigger goal than who you are now.


Kimberly Spencer (00:15:56) - And so maybe that big goal like let's take, for example, growing your business to multiple six figures or having a multiple six-figure side hustle, right? So know that goal should you want to achieve it, is going to require a new level of you being more disciplined. Have you been more responsible with your time, of you being more committed to what it is that you're creating and why you're creating it? Like what's the what's the purpose? What's the point? And leaning into those daily commitments. Well, let's say, for example, you wanted to start a side business, a side hustle, and grow it into, you know, a nice six-figure side hustle. Well, that would require you to carve out and sacrifice the time to do the work, to do the marketing, to do the sales, to create your offers, to put yourself out there on social media, to get on podcasts. All of these things are the pieces of the training that prepare you to be the person who is able to handle either a business that you already have or your own career and a side business of a multi-six-figure side business.


Kimberly Spencer (00:17:10) - And same with the relationship. If you want to have a thriving, healthy, amazing marriage, then it's the being of the deciding to show up on the daily for those uncomfortable conversations where you speak up about how you need to feel seen and heard, or the conversations that your partner comes to you with of like his or hers needs, of how they need to be seen, heard or validated and and being able to show up and have those courageous conversations. That is a huge piece of it. But that is a daily commitment. It's a daily decision. And so it's the commitment to the training where most people fall off from actually achieving the decision that they said they originally decided, right? Like most people have a goal, they say that it's a goal. They say, yes, I've decided this. But they aren't willing to put in the reps of what it's going to take to expand, to grow. And to give you an example initially, those reps are going to feel hard, like just on a physiological level, like when I first started running, I did maybe a mile or two, and then my back would start hurting and my knee would start acting up and my leg would start hurting.


Kimberly Spencer (00:18:29) - And then I'd start, you know, reassessing my choices of like, what is what am I doing this for? And then I'd reconnect, reintegrate. Assess, do what needs to be done, whether it is going to a chiropractor or going to a chiropractic appointment, or getting a massage, or just giving myself a day of rest, or actually looking at like, are my muscles physiologically able to rest because of the amount of sleep that I am having? And that was a big revelation where I was like, I'm not giving my body enough sleep in order to recover and repair. So that was where I started making sleep more of a priority. And that in itself is a piece of the training. It's the training pieces, and it's in the training of going for whatever goal it is, whether it's a certain amount of money in your business or running a marathon. It's in the training that most people actually give up and then delude themselves that they're still going to achieve the goal as you might, you know, forego the training and show up on marathon day and rally at and crawl across the finish line.


Kimberly Spencer (00:19:42) - I know I did like for my last marathon, I did not train as hard. I did not train as diligently. I did not train with as much commitment to the other pieces of my training. So it's not just running, it's my sleep. It's doing Pilates to make sure my body is in alignment. So make sure I'm physiologically in alignment like I'm fully realigning my body after nine months of being pregnant and then after giving birth and now carrying a baby around. And so all of those pieces played an impact on my body. And so now I'm retraining my body to be in the correct positions, essentially, so that it's so that things don't hurt. And that is the piece of the training. The same is true, though, for business. If you are going for an income goal in business, the training is you going out there, you're putting your offers out there, you testing to see what works. You put yourself into making those sales calls, and you fail. I had one client for whom I had just joined our Communication Queen's agency, and I was so excited to hear that she lost $36,000 from failed sales calls, like she failed eight sales calls.


Kimberly Spencer (00:20:52) - She had eight lined up, and failed them, which equals to $36,000 of loss. And she was like Kim in corporate, I would be fired for that. But she goes, because I'm running my my own business. It is to fail forward as fast as possible. And she's like, I'm going for it. And I'm so excited to be supporting her in getting booked on more podcasts with our Communication Queens agency, because that mentality is so essential, like fail forward fast. Like, I could definitely say that my first few runs were fails because they were painful, they hurt, they were uncomfortable. But I learned, I learned I was like, oh, my body needs more Pilates, my body needs more stretching, my body needs more rest. As I started to give my body more training in the right way, the Pilates, the rest, the stretching, my body started to respond. And so then now three, only three weeks later, I ran six miles and six miles. It wasn't until four and a half that I started to feel a little bit of tightness and uncomfortableness in my body, but the first four and a half miles felt easy.


Kimberly Spencer (00:22:01) - It felt light and breezy, and I was like, I felt like I was back, and I was like, oh if I do six miles, I know I'll be able to finish 12 because that's always been my motto. If I get halfway, I know I'm going to make it all the way. So if I get halfway, I get halfway to 12, which is almost a half marathon. And so once I get to 1213, then I will have run a full marathon as I'll know in my body. But the fact that I could do that in just three weeks of just the diligence of putting in my reps, putting in the steps to allow my body to expand, and trusting in the timing. That's a huge piece. So not only putting in the reps but trusting in the timing. Like if you have a big, hairy, audacious goal that you want to go for, I know, and I will be fully transparent and honest. I have written down that I have had a $1 million business for years.


Kimberly Spencer (00:23:01) - Years, literally. I remember in 2017 I was I had just given birth to Declan and I was in this coaching group for business coaching that was helping me set up my coaching business. And it was all about, you know, what's your big hairy audacious goals? And we would jump around and say our affirmations and I would beat myself up because I wasn't achieving these big, hairy, audacious goals. I had big goals of having 100 K months and whatnot back then. And then I would beat myself up. And because I wouldn't achieve it. And then honestly, I look at those goals of what I wanted back then and I still want I mean, I'm currently in competition with one of my clients, for some goals, but then, the beliefs that I had back then, I needed to do a lot more personal development reps than just putting in the reps. I needed to have a lot more diligence and discipline than I had back then. Like now, multi-million dollars a year. Yeah, you betcha.


Kimberly Spencer (00:24:12) - It's common. Like just you wait, I will tune my horn and we will certainly have a party. And it's not about that. It's about who I am becoming and what that will require me to be, who that will require me to be in order to have that. In order to be the person who can sustain that. And every rep you're putting in on every day, let that be a reminder that that is your training ground. I once heard it on Tom Bilyeu's podcast where I forget who he was talking to, but it was a fantastic interview on Impact Theory and. The key piece was, he said if only entrepreneurs trained like athletes because athletes know the value of the training. A lot of entrepreneurs want that overnight success. They want immediate freedom. They want the million-dollar business within the first year that they've created it. And sometimes, quite frankly, a lot more personal development and internal development needs to happen before that comes I look back and I'm like, if I had been blessed with a $1 million business back in 2017, I had so much unresolved trauma that I didn't know how to process.


Kimberly Spencer (00:25:31) - I already know I would have been not diligent with my expenses. It just I, I would I was not in the place personally, like mentally, emotionally to be able to handle that, that level of responsibility. Because your level of responsibility will always be in direct, parallel to what your environment is. So if you want your environment or your results to expand, you also must expand your level of personal responsibility. And back then, I had so much fear around this particular responsibility of having a business and supporting this new little life that was mine, that that was Declan. And I had so much fear around that, that I didn't quite know how to process like it was. I was I was actually processing a lot of trauma back then, and I didn't realize it. And now I look back and now I see how far I've grown and how much I've grown and how now I look at certain goals and I'm like, yeah, that's no big deal. Like that's no big deal. I know I'm going to be able to do that because I've done the work to get to the place of discipline, responsibility, systems, and delegation that allows me to be able to look and think through the eyes of a CEO instead of this who I was being back in 2017.


Kimberly Spencer (00:27:01) - And the same was true when I ran that marathon in 2018. I did not train my body to become a marathon runner. I was leading with pride and ego and quite frankly, those were my goals back. Back in 2017, I was pride and ego I needed to have a $1 million business to prove that I was worthy, to prove that I was. I could do it to prove to myself, to like all of my motivations were away from to not be, you know, in debt, to not be, to save for my family. And like, I had this fear of something happening to Declan, like this desperate fear that actually was a huge belief that made me not want to make money. It was super in the way for a while. So looking at all the levels of the reps that you're going to put in because you're going to put in reps, the personal, the emotional, the mental, the physical, and the only way that transformation takes place. Like I said in past podcasts, is in the physical realm of actually putting your feet to the pavement and doing the reps of the run.


Kimberly Spencer (00:28:09) - Like I knew that I had to do that. It was my training for a marathon that was not going to happen on an elliptical. Wrong training. And same. The same is true that I see so often in business as people think, oh, my training for business is going to happen in this certification course, or by me just doing more networking. And I'm like, you're training for business is going to happen. Sales call after sales call after sales call after sales call and seeing the actual direct reflection of your offers in the eyes of the consumer and what they value, what they don't, what they want, what they need, and being able to adjust and pivot accordingly. So that's where the real training comes down. The training for business comes in when you're looking for investors. And putting yourself putting your pitch deck together and reaching out and connecting and getting rejected. It's going to come in the face of opposition. But I promise you, just like doing a six-mile run was for me, the more you put in those reps of doing reps of putting yourself out there, the easier it's going to get.


Kimberly Spencer (00:29:26) - And then so eventually it literally, physiologically conditions you to be the person who can have due and be all that you want to be, do, and have. With that being said, my fellow sovereigns, I hope you love this episode. I hope that this encourages you to get in your reps, whether it's, you know, hitting the gym to achieve that, that goal weight that you want to have or that goal body that glows up that you're going for, maybe this, this upcoming New Year's or whether it's those financial goals or your business goals. Keep putting in the reps. Look at what is really the training that's actually going to produce the outcome that you want, that's going to condition you in the right way. Just like with, you know, me, training for a marathon on an elliptical is not actually training for a marathon because a marathon is done with running. So what is it in a business where you're trying to do training and maybe you're conditioning something like a train running for two hours on the elliptical to train for doing a four-hour marathon or five-hour marathon? Yeah, that conditions me in some ways, but it's not the full conditioning.


Kimberly Spencer (00:30:42) - So like by doing that, I would be backing down on the actual conditioning of just running, of getting the steps in. And so where are you backing away from actually doing the thing that gets those steps in, that gets those reps in, that starts to make it easier and easier and easier as you practice and keep going? The key is to keep going, keep deciding, keep leaning in every single damn day. Keep recommitting to that decision of who it is that you want to be. That is the person that has already finished, accomplished, done what it is that you want to do and lean in and do the damn thing today. I hope this inspired you. As always. Own your throne. Mind your business because your reign is now. Thank you so much for tuning in today. If what you heard resonated with you, be sure to subscribe and start creating a bigger impact now by sharing this with a friend.


Kimberly Spencer (00:31:40) - Just by doing that one simple act of kindness, you are creating a royal ripple to support more people in their sovereignty.


Kimberly Spencer (00:31:47) - And if you're not already following on social media, connect with me everywhere at Crown Yourself Now for more inspiration. I am so excited to connect with you in the next episode, and in the meantime, go out there and create a body, business, and life that rules because today you crown yourself.

The Crown Yourself Podcast is a fast-growing self-improvement podcast, ranked in the top #200 personal-development podcasts in two countries, so far,  out of 4.5 million podcasts. Each week, you get the conscious leadership strategies you need to help you reign with courage, clarity, and confidence so that you too can make the income and impact you deserve. Imagine this podcast as your royal invitation to step into your full potential and reign in your divine purpose. To listen to any of the past episodes for free, check out this page.



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