How to Develop a Winning Mindset for Fitness

Even the best workout program in the world is not going to do anything for you unless you are able to implement it. Your ability to do so is ultimately going to come down to your mindset and level of personal development.

Which arguably makes any health & fitness goal as much a mental challenge as it is physical. If you want to get the best out of yourself, you need to know what makes you tick, this way you can lean into what you do well and improve your weak spots.

This keeps any training program you’re following well-calibrated and also lets you give real-time feedback as to what you should be working on. If you over or underestimate what you will realistically implement on a fitness program when left to your own devices you will undermine your progress. This is an extremely common mistake made in fitness.

Honest reflection on where you are at this moment in time can be uncomfortable. But it’s necessary if you want to start the process of improvement, and ultimately maximise who you could be.

Below, I’m going to outline a practical way of approaching health & fitness drawing on my experience as a personal trainer. I’ll also draw from my countless study hours on matters relating to psychology itself both in personal reading and my time in academic study at the University of Plymouth. The goal will be to help you optimise your mindset for achievement. And also to help cultivate a powerful reasoning skillset. This will help you wade through what at times can seem like a lot of conflicting information in the fitness industry.

The wonderful thing about working on your own psychology, especially in the context of exercise is that it’s a two-way street. The more control you have over your mind, the better results you’ll get. The better results you get, the more motivated, consistent, and confident you will become.

Exercise can be a fantastic vehicle for self-development. You can use it to get in shape or to develop character. The process is largely the same and may act as a springboard for success in other areas of your life too.

“The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein

Part 1: Motivation & goal-setting

Motivation is a vital component of success in fitness. Many people struggle with the question of how to get motivated to exercise. But not all types of motivation are created equal. There are two primary forms: intrinsic and extrinsic motivation.

Intrinsic motivation comes from within and is often driven by an interest or enjoyment in the activity itself. When you engage in exercise because you love the way it makes you feel, you are motivated intrinsically. Like when you play a sport with a friend or go to a fitness class because you have a good laugh with the people there.

On the other hand, extrinsic motivation is fueled by external rewards or pressures. This can be anything from a desire to look a certain way, to compete in a race, or even to appease a doctor’s orders.

Both types of motivation can be beneficial. However, research shows that intrinsic motivation can be more sustainable long term. This is because it doesn’t rely on outside rewards. Understanding your motivations can help tailor your fitness routine to be more engaging and rewarding. Fostering a more consistent and enjoyable exercise habit.

Essentially if you already like exercise, you are by definition intrinsically motivated to keep doing it. We could say that you already have considerable workout motivation. So to get better results what you will need is an effective exercise program. You’d keep up an active lifestyle anyway, so all you need to be sure of is that you’re program will work for you.

Whereas if you don’t really like exercise and it’s not your idea of fun, you really have two choices. Firstly you could find something you do enjoy. For example, running on a treadmill and backpacking in nature may actually serve a similar purpose for you as far as your goals are concerned. But the experience would be entirely different. The second option would be to harness extrinsic motivation. Allowing you to draw some kind of ‘why’ or purpose from the activity. This will motivate you to stay consistent despite not actually liking fitness training very much. We could liken this to brushing our teeth. I doubt very many people see this as recreation. But we all do it daily because we understand the consequences of not doing it. That’s extrinsic motivation in action.

How to set fitness goals

Setting clear and well-defined goals is an essential step in anyone’s fitness journey. However, goal-setting is more than merely stating your desires. It requires a strategic approach and the right mindset.

Your main goal could be considered your ‘north star’. Because it provides you with a clear direction. Through which ultimately, all of your action is oriented. However, when viewed as a whole, these grand ambitions can feel overwhelming, even unattainable.

This is quite common and actually gets in the way of a lot of people achieving their fitness goals. One way to overcome this is by ‘chunking’ whereby you break down the larger goal, into smaller manageable chunks. By breaking down a larger goal into smaller, manageable pieces, you make the path to success more approachable. For example, if your ultimate goal is to lose 30 lbs, you could break that down into increments of 5 lbs per month. This way each smaller goal offers a milestone never too far from reach and the overall goal feels more achievable. The progress you make towards each one keeps you motivated so the whole endeavour is more likely to be a success.

These micro-goals can be set for various time frames – daily, weekly, or monthly – depending on your larger objective. With each new achievement, you create a ‘success cycle’. Reinforcing your belief in your ability to meet your goals, and fuelling your motivation to continue.

However, remember that the journey toward a fitness goal is rarely navigated without challenges. On a longer enough timeline You’re likely to experience all of the usual ups and downs, progress, and plateaus. Be patient with yourself and understand that setbacks are a normal, if not necessary part of the process. Rather than letting them discourage you, learn from them, and use them as stepping stones toward your ultimate goal. If you’d like to see for yourself, take a look at the progress charts of the results I get with my online personal training clients.

Goal setting should also be a dynamic process. As you evolve, your goals should too. Regularly reassess your objectives and make the necessary adjustments. Maybe you’ve progressed faster than you initially thought, or perhaps life events have forced you to slow down. Adjust your goals to match your current situation and capabilities. Ensuring they remain realistic and achievable. It’s ok to re-tool and re-strategise, even if it means doing less or taking a steadier route. What needs to be avoided at all costs is giving up because that’s where progress grinds to a halt. One of the biggest consequences of giving up is that it’s not just that you stop making progress. You actually start losing ground on where you are right now as well, there is no such thing as putting the body on hold, the law of entropy acts on us all.

Additionally, ensure your goals align with your values and lifestyle. Goals that clash with your lifestyle are harder to stick to, so you’re less likely to achieve them.

To illustrate the point, let’s suppose you have decided to lose weight. You adopt a strict keto diet to achieve this goal, as you’ve heard it can deliver quick results. However, you are a passionate foodie who loves a wide variety of cuisines. Especially those rich in fruits, grains, and legumes, all of which are restricted on a keto diet. Additionally, you enjoy social dining experiences. But the restrictions of the keto diet make it challenging to share meals. Especially with friends who do not follow the same eating plan.

In this situation, your weight loss goal (via a strict keto diet) is in direct conflict with your lifestyle. You are less likely to stick to this goal. Because it isn’t something you enjoy or something that fits well with your social life.

In contrast, you could set a goal to consume balanced meals with portion control. While focusing on incorporating more vegetables and lean proteins. This approach will not only support your weight loss goal. But also align better with your love for diverse foods. You might also decide to do regular physical activities you enjoy. Such as dancing or hiking with friends, further integrating your weight loss journey into your lifestyle. By tailoring your goals to suit your personal preferences and lifestyle, you are far more likely to stay motivated. You’ll also adhere to your plan, and ultimately achieve your weight loss goal.

This highlights one of the most important elements of strategising toward your fitness goals. In our example, it’s not that the plan was flawed, it’s just that you wouldn’t have been able to implement it. So although it was indeed a great strategy on paper, in practice would have been useless to you because you wouldn’t have done it.

Of course, if you set goals for yourself, ideally at that moment you are setting about a chain of events that will lead to your achievement. If you plan to achieve, you should also plan to celebrate your successes, no matter how small they may seem. Each step you take toward your goal is an achievement in itself. So by celebrating these successes, you can cultivate a positive association with your fitness journey.

In summary, effective goal setting involves more than just stating what you want to achieve. It involves breaking down larger goals into manageable chunks or ‘micro-goals’. Being patient with your progress. Reassessing and adjusting your objectives. Aligning your goals with your lifestyle. Making them specific, and celebrating each victory along the way. With these strategies in mind, you are well on your way to achieving your fitness aspirations. The SMART goal-setting system can be particularly useful. Proving a framework whereby your goals are Specific, Measurable, Achievable, Relevant, and Time-Bound. I’ve written a brief guide on how to apply the SMART system to your fitness goals.

The role of confidence & self-esteem

Contrary to common perception, self-esteem doesn’t materialise from grand achievements. Things like owning a luxurious car, pursuing an impressive career, or finding the perfect partner. Sure, these are all very nice, but real, durable self-esteem sprouts from small, consistent acts of self-care and respect. It’s about keeping the appointments and promises we make to ourselves. Even when no one’s watching. After all, any of the trappings above can be won and lost many times over. But once you’ve cultivated well-earned self-esteem, that’s yours for good. I love this explanation from Francine Ward:

“Self-esteem comes from doing esteemable acts. You can’t think your way into right living, you must act your way into right thinking. Self-esteem comes from behaving in a way that makes you feel good about yourself, which means being mindful of how you treat yourself and how you treat others”

This is where consistent exercise enters the scene. Exercise isn’t just about transforming our bodies; it’s a practice of commitment and respect for the self. Each scheduled workout implemented is a promise fulfilled. A display of personal integrity, and a testament to one’s capability and resilience. Through this process, we foster a sense of accomplishment and competence. Nurturing our self-esteem from within. Exercise then, can be both a vehicle for personal development and an act of self-respect.

To expand, let’s dive into the realm of self-determination theory. This psychological framework posits that people are more likely to engage in behaviours that fulfill three innate needs:

Autonomy (control over one’s actions)

Competence (mastery of tasks),

Relatedness (connection to others).

When applied to health & fitness, Self-Determination Theory encourages us to carve our own path. Choosing activities we enjoy, setting personal goals, and celebrating our progress. It’s about mastering our chosen activities. Persisting despite challenges, and recognising personal growth. Additionally, finding a community that supports our journey can be crucial. Be it a workout buddy, an online fitness group, or indeed a supportive personal trainer. Each can help meet our need for relatedness and reinforce our commitment to our goals.

By understanding and applying Self-Determination Theory in our fitness journey, we not only increase the likelihood of consistency. We also build a foundation of self-esteem that extends beyond the gym walls. This dual approach is a powerful tool for not just transforming our bodies but our entire sense of self.

Balancing Self-efficacy & accountability

“Accountability is the glue that ties commitment to the result.” – Bob Proctor

Achieving fitness goals and maintaining a healthy lifestyle requires a delicate balance of self-efficacy, belief in your abilities, and outside accountability. Particularly in the early stages. If exercise is new to you or you’ve found it difficult to sustain in the past a helping hand and some outside oversight may be exactly what you need. These two factors, while distinct, are complementary and often interdependent.

Self-efficacy

Your level of self-efficacy determines your confidence in your abilities to meet your fitness goals. If you believe in your capability to exercise regularly, follow a healthy diet, and make necessary lifestyle changes, you’re more likely to succeed. Conversely, self-doubt can be a significant roadblock.

Building self-efficacy can be achieved through various means. Such as celebrating small victories, and honest self-reflection. And continually setting and meeting small, achievable goals. Self-efficacy can be the internal motivation that keeps you going. Even when things get tough. Over time these crystalise into the standards you hold for yourself. Let’s say you knew you had found a great personal trainer with you for every workout for the rest of your life. You’d still have to turn up to the session. You’d still need to put your body through the workout and keep it in the kind of condition to be able to recover from training. You would be in charge of maintaining a healthy lifestyle. It doesn’t matter how good your personal trainer is. Nobody can ever do those things for you. Therefore self-efficacy is a crucial skill to cultivate if you want long-term success.

Developing an internal locus of control: The key to self-empowerment

There’s a potent concept in psychology known as ‘locus of control’. Which is basically our belief system around who or what controls the outcomes in our life. An external locus of control means we believe our lives are shaped by external factors. Such as chance, luck, or other people. An internal locus of control, on the other hand, implies the belief that for the most part, we control our own destiny. One belief is a road to resentment, the victim mindset, and feeling lost. The other is the most empowering way to look at your individual circumstances. Whatever they may be.

Taking responsibility for the circumstances of our lives is critical for self-empowerment. It’s a mindset shift that may seem harsh or even daunting at first. After all, who wants to accept the blame for things going wrong?

However, the goal here isn’t about shouldering blame or guilt. It’s about recognising our capacity to influence our circumstances. To shape our future. Even when things are not our fault, the most empowering position to take is that they are still our responsibility. Because, ultimately, it’s our lives that are affected and no one is coming to save us.

Let’s explore the idea through the lens of health & fitness. As an example, let’s say you had struggled with your weight for some time. With an external locus of control, you might think: “I’m overweight because of my genetics” Or “because fast food is so readily available”. Or “because my job is too stressful and doesn’t allow me time to exercise.” With this worldview, the factors contributing to your weight are seen as outside of your control. Therefore you’re more likely to feel helpless about changing the situation.

On the other hand, with an internal locus of control, you might say: “Yes, I have a genetic predisposition to gain weight, and my job is stressful. But I can choose to seek out healthy food options despite their availability.” You might also say “I can plan my time better to fit in short bursts of regular exercise, and find ways to manage my stress. These are things that I can control.” This way you recognise that there are external factors at play. But there are also steps you can take to control and influence the situation.

The beauty of an internal locus of control is that it frees us from the victim mindset. We’re no longer waiting for someone else to solve our problems or for fate to finally turn in our favour. We are not passive bystanders. We are active players in the game of life affording us a sense of personal agency.

With this empowering worldview, you’ll always be able to do something to find a way forward. Even when we can’t change a situation, we can change our perception of it. This intrinsic power, once realised, can never be taken from us. It’s the very essence of personal freedom and a fundamental insight into the philosophy of Logotherapy. A psychotherapeutic approach developed by Viktor Frankl.

Viktor Frankl, an Austrian psychiatrist, and Holocaust survivor. Based Logotherapy on the principle that human nature is motivated by the search for a life purpose. He argued that our primary drive is not pleasure, as Freud suggested. But the pursuit of what we find meaningful. Frankl’s experiences in the terrible conditions of concentration camps led him to discover the importance of finding meaning in all forms of existence. Even the most brutal ones, and thus, a reason to continue living. In the face of unimaginable suffering, he found that those who could hold onto a sense of purpose were more likely to survive.

Through Logotherapy, the goal is to help individuals uncover their own unique meaning or purpose in life. Despite their current circumstances or past traumas. It’s about looking at life with a renewed sense of responsibility and taking action to create a life that resonates with this meaning. It teaches that we always have the freedom to choose our attitude toward our circumstances. Hence, fostering an internal locus of control.

This principle, when applied to your fitness journey, can profoundly shift your mindset. Instead of viewing fitness as a burden or a chore dictated by societal standards. You can choose to see it as a meaningful endeavor. A path to better health, enhanced self-confidence, or a way to challenge yourself and grow. The path may be tough, and the progress may be slow. But with a strong sense of purpose, you’re not easily swayed by external circumstances. Nor are you deterred by temporary setbacks. You are in control. You are the author of your life story, and you have the power to make it a fulfilling one.

I’ve made a practice of studying some of the harshest experiences that humans have ever documented. It provides an excellent reference point for my own challenges. In that in comparison, they are very tiny and manageable. This contrast has really helped make short work of what could otherwise felt like tough patches or challenges. Alongside Victor Frankl’s book, Man’s Search for Meaning. I strongly recommend ‘Coming out of the Ice: An Unexpected Life by Victor Hermann’. Believe me, once you’ve read it your perception of challenging circumstances will never be the same again.

The role of accountability

While self-efficacy focuses on the belief in oneself, accountability emphasises responsibility and answerability. It involves making commitments to others, whether a personal trainer, a workout buddy, or a supportive social network. Accountability can keep you on track when motivation dips and self-efficacy wavers. It’s about making a commitment and sticking to it because you know someone else is counting on you. Or at least keeping an eye on your progress. There is something very motivating about knowing that a third party is as invested in your goals as you are. This is where finding the right fitness coach can be crucial to your success.

When I recall the early days of my own training. I’d often have the luxury of having a close friend as a training partner. Actually, a very close friend of mine and I worked as a fitness trainer in the same gym for a time. On any given day, one of us would begin shifts at 6 am, and the other didn’t have to start work until 2 pm. But we never let the person on the early shift workout alone. This was the power of being accountable. To the fact that someone else was there waiting. There were times that I really didn’t want to get up way ahead of when I needed to. Especially as I would be working until 10 pm. But knowing he was waiting galvanised my sense of discipline. Interestingly, when I coach newly qualified personal trainers, one of the things I stress to them is that you have to be impeccable with your scheduling. You never cancel sessions unless its a matter of life or limb. Because if you introduce an element of doubt about whether a session will take place, it makes it acceptable for it not to happen. If you are the source of accountability for another you have to take that responsibility very seriously.

The interplay between self-efficacy & accountability

Balancing self-efficacy and accountability can create a robust motivation and commitment system. Your belief in your abilities (self-efficacy) propels you forward. While external accountability (via a fitness coach or training partner) helps keep you on the right track. Together, they form a balance that can lead to sustained effort, ultimately, leading to success in your fitness journey.

Developing both your self-efficacy and seeking a sense of accountability is critical. This balance allows you to rely on your internal motivations. Whilst also recognising the value and impact of external support and guidance. This balance leads to a more effective and enjoyable journey toward your fitness goals.

Considering all the benefits we’ve covered, you might be wondering how to best incorporate these principles into your own life. One effective and increasingly popular option is hiring an online fitness coach. An online coach provides a unique combination of accountability, expertise, and convenience. They work with you to establish clear, achievable fitness goals, and develop a personalised plan to reach them. They will also provide consistent support to ensure you stay on track.

Having a fitness expert in your corner can help you avoid common pitfalls. Streamline your efforts and fast-track the completion of your fitness goals. But more importantly, they provide that crucial sense of accountability. Offering a constant reminder of your commitment. And the expectations you’ve set for yourself.

Remember, this isn’t just about fitness. It’s about building a stronger, healthier, and more confident version of yourself. So why wait? Explore the benefits of online fitness coaching

Of course, it doesn’t have to be with me, I’ve put together a comprehensive guide to how to choose the best online personal trainer for you here. The dynamic between self-reliance and accountability is a very expansive topic, I’ve expanded on it in my guide to accountability in fitness coaching.

Know ‘thyself’ in the context of fitness

knowing your strengths, weaknesses, preferences, and tendencies is a crucial aspect of fitness. It allows you to create a successful and sustainable health and fitness program. Each individual is unique, not just in terms of physical attributes. But also in their mindset, habits, and lifestyle.

Therefore, a one-size-fits-all approach to fitness rarely yields long-term results.

The more you understand yourself, the better you can tailor how you approach your goals. Ideally you will have a plan that resonates with you, one that you will stick with and that will be effective. For instance, if you’re quite extroverted, you may seek a rich, diverse social life. In which case a group class or team sport may be more engaging and motivating than solitary workouts.

If you’re an early riser, morning workouts might be more sustainable. And provide a better option than trying to fit in an evening session after a long day. If you’re a night owl, waking up way before you naturally would just to exercise might not work. Especially if you’re doing it because someone has told you thats what disciplined people do. Presented this way, it may be a source of friction from day one. You have to find what works for you.

Additionally, understanding your personal barriers, limiting beliefs, and assumptions about your capabilities will help you identify potential pitfalls. And will help you devise strategies to overcome them. Let’s say you’re aware that you struggle with consistency. Setting up accountability systems, like a workout buddy or a coach, could be beneficial. If motivation tends to wane over time. Consider setting smaller, achievable goals may help maintain your drive and enthusiasm.

Understanding your current physical limitations and strengths is important. Because it can guide you in choosing exercises and routines that are both safe and effective. Thereby reducing the risk of injury and improving results. If you have prior injuries or specific health conditions, it’s essential to tailor your exercise program accordingly. Knowing oneself in the context of health & fitness is not about creating the perfect workout plan. Instead, it’s about designing a personal fitness journey that aligns with your lifestyle, preferences, and goals. This personalised approach has the highest likelihood of leading to consistent practice. And ultimately, real and lasting results.

The art of self-care: a tribute to your future self

Consider this, every time you choose a nourishing meal over fast food, or step onto the treadmill instead of remaining on the sofa. You’re not just making a decision in the present moment. You’re making a decision that echoes into the future. You’re demonstrating respect and care not just for who you are now, but for who you will be tomorrow, next month, and next year.

Exercising regularly and eating well is a tangible, daily statement of self-care and respect. It’s like saying to your subconscious mind, “I am invested in my future. I care about my well-being enough to make decisions that seem challenging and uncomfortable now, but will benefit me in the long run.”

If you knowingly disregard what’s best for your long-term health. What message are you sending to your subconscious mind? What example are you setting for those who look up to you? It’s one thing to be uninformed, to not know the path to good health, it’s quite another to see that path and knowingly walk in the opposite direction.

This doesn’t mean you should feel guilty about every delicious little treat, or lament every rest day. It’s not about perfection but about balance and consistency. A single cookie won’t derail your fitness journey, just like one salad won’t make you lean. It’s about the overall trajectory, the sum of your actions, not isolated incidents.

But if you realise that you’ve been neglecting your health, don’t despair. The solution could be as simple as setting aside time for reflection during a brisk walk. Reminding yourself that this is for you. You’re not just walking for the sake of burning calories or ticking off an item on your to-do list. But for the love and respect of the person you see in the mirror.

The safety advice given on planes is strangely apt here: we’re told to ‘put on your own oxygen mask before helping others’ You must attend to your own well-being to be in a position to help others effectively. So, look after your health, care for your body, and invest time and effort in your fitness. Because you’re not just living for today, you’re shaping the future, and the person you’ll become. If you struggle to make time for yourself. The best thing you could possibly do for the people that rely on you, is to be the best, highest functioning, and highest energy version of yourself. You will have a hard time becoming that without developing some kind of health & fitness regimen.

Further Reading:

The complete beginners guide to fitness

How to Tell if a Workout Program is Effective (for you)

How to Stay Consistent With Exercise

Part 2: Thinking right: Applied psychology in fitness

In the upcoming section, we will delve into the all-important cognitive aspect of your fitness journey. Navigating the world of fitness can be daunting with a barrage of information. Some of which can feel misleading, others seem to conflict with one another and all of it is available at the click of a button.

Therefore if you’re going to be successful in your pursuit and commit to a specific path of action, it becomes essential to be discerning. To understand the ‘why’ behind fitness methodologies, and to recognise what genuinely works. A solid understanding not only empowers you but also fuels your faith in your chosen program. And remember, when it comes to fitness, consistency is king. By arming you with the right knowledge and thinking tools. I aim to make you self-sufficient in your fitness journey. Confident in your choices, and persistent in your actions.

Myth busting

Let’s start with a bit of fitness myth-busting. this will allow us to get some of the most frequent fitness misconceptions out of the way. Some of them may have been insidiously holding you back. Discerning truth in fitness whilst casting aside fallacy can be a real game-changer.

Exercise Myths: Origin and Impact

Exercise myths are often born out of misinterpreted or oversimplified information that gradually becomes an accepted truth. It’s gotten a lot worse with social media. At best the medium lacks time for context or nuance. At its worst, it actively promotes the fabrication of truth or misunderstandings around health & fitness.

Often aggressively marketed for fast financial gain, Many misconceptions are appealing, they appeal to our fundamental human psychology. Due to their promise of quick fixes and easy results. However, when operating on faulty information or false pretences this can be detrimental to your progress. They not only lead to unrealistic expectations. But can also result in improper training, injury, and demotivation.

Especially if your anticipated results just don’t materialise. The most insidious thing I see is that myths can make you overvalue things that don’t matter. And undervalue things that really should. As a certified personal trainer, that’s sad to see.

So let’s start looking at some of the more common health & fitness myths:

Myth: More Sweat Equals a Better Workout

Origin: The false belief that sweat is a sign of calories being burned. i.e The more sweat the more calories, which automatically makes for a better workout

Reality: Sweat is a biological response to cool your body down, not a barometer of how hard you’re working. Factors like temperature, humidity, and individual physiology greatly influence sweat rate. A good example would be Bikram (Hot) Yoga. It’s not that this form of Yoga is inherently harder than others. It’s that the environment is deliberately hot so that you sweat more. Similar workout, different environment.

Further Context: Firstly, not everyone sweats the same amount. So the myth doesn’t have any universal application. Body size, environmental factors in your youth, and genetics all play a role in how much you sweat. Whilst you’ll see sweaty imagery in the marketing material of fitness products, this is generally sprayed on for the shot. Sweating itself is not a sign of an effective workout by definition. For example, you’ll likely sweat a good deal in a HIIT session, but not in a strength session.

Let’s say your goal is gaining strength and muscle. As long as you’re maintaining progressive overload that session is going to be effective. Regardless of how much you sweat. Sweat just isn’t a relevant indication of effectiveness in this scenario. Not to mention that you could take that same strength session from your typical air-conditioned gym into an outdoor gym in Cuba. I can tell you from experience, you’ll soon be sweating. Same workout, but a different environment.

Myth: No Pain, No Gain

Origin: This stems from the belief that exercise should be intense and uncomfortable. Even bordering on physical pain to be effective.

Reality: This idea is not only misleading but potentially harmful. Exercise can certainly be challenging. It may lead to muscle soreness. Especially when introducing new movements or increasing intensity. However, experiencing pain during a workout can be an indicator of poor form or injury. Furthermore, working out to the point of pain consistently can lead to overtraining. Which hampers your recovery and increases your risk of injury. It’s important to listen to your body. It’ll help you discern the difference between muscle fatigue and actual pain.

Further context: This phrase seems to have originated with some popular aerobics videos from the 1980s. Whilst the alliteration is great for marketing. Be clear on why it could be a problem. First of all I’m not trying to pour water on your work ethic. There is no escaping the hard work it takes to get results, that’s for sure. However, pushing through pain isn’t a smart decision. Pain is a signal informing you that you’re in danger and need to stop.

Of course, this shouldn’t be confused with discomfort. That’s a necessary component of intensity. Experience and intuition will tell you the difference. To play Devil’s Advocate, arguably, there are rehabilitation scenarios where pain is tolerated. For example when strengthening a tendon. A physiotherapist may be comfortable with you working at a pain level of 3/10. But that’s a different scenario entirely from regular exercise. So to sum up, it’s fine to train through discomfort, but not actually physical pain.

Myth: If you don’t ache after a workout, it wasn’t effective

Origin: An expansion on the “no pain, no gain” fallacy

Reality: Muscle soreness, often referred to as DOMS. Or delayed onset muscular soreness is not a reliable indicator of workout effectiveness. But rather a symptom of exercise-induced muscle damage. Regular, consistent workouts often result in less soreness as you become conditioned. But still contribute to strength and endurance gains.

Further Context: Muscle soreness does signal that a workout has asked enough of the body to force an adaptation. I.e to tear down muscle tissue so that it gets rebuilt stronger. Usually when the body is exposed to the most contrast. Like when you return to exercise after a significant lay-off or introduce a new training program. It’s a normal part of the recovery process.

As your body gets more used to a given protocol, you should feel less resulting muscle soreness. This is a good thing. Feeling significant muscle pain after repeated exposure to the same workouts may not be positive. It could be a sign of under-eating or not getting enough rest. Rather than simply another great session. The nuance here is crucial. You’ve also got to consider the type of training, for example, you are far less likely to experience DOMS from aerobic exercise no matter how intense.

Navigating the social media age (reality vs fabrication)

The advent of social media has made distinguishing reality from fabrication increasingly difficult. Especially for younger generations. The constant stream of filtered and curated content creates an illusion of perfection. Some fitness influencers promote misleading or uninformed advice. It’s important to remember that what we see on our screens is often a highly edited version of reality. True health & fitness journeys are far more complex and personal. Always remember that the comparison game is unwinnable, focus on how far you’ve come on your own journey.

Sharpening your reasoning: Mental models in fitness

Logical fallacies in fitness

A logical fallacy is an error in reasoning that can be deceptive. Because it often sounds plausible and persuasive. It’s a flaw in logic, leading us to misunderstand the underlying truth. The ability to identify these fallacies is vital. Particularly in our current information age. Where claims, arguments, and beliefs are incessantly pushed upon us. In the realm of health & fitness, being aware of logical fallacies is essential. Because they can lead us astray from our goals and into unproductive or even harmful practices. They can entice us towards quick fixes, untested fitness trends, or dietary fads. Succumbing to these fallacies can not only hamper your progress. But can also have detrimental effects on your health and well-being. Recognising these fallacies empowers you to critically evaluate and sift through the barrage of information. Allowing you to make informed decisions about your health and fitness journey.

Let’s examine three of the most prevalent logical fallacies in health & fitness. Which unless checked could undermine your ability to achieve your goals:

Conflation

In fitness, it’s common and all too easy to conflate certain concepts. Such as equating strength with fitness or muscle gain. The reality is that while these aspects are interconnected, they’re distinct. A person can possess significant strength but lack cardiovascular fitness. Likewise, A person can be fit, yet unhealthy and a person can be an athlete yet overweight from a health perspective.

Practically, there are two main areas of conflation that trip people up. The first is conflating body weight and body composition. For example, weight as a measure is rather arbitrary in isolation. For example, let’s say you had a weight loss goal and lost 3kg today, should this be a cause for celebration? Well, it depends, doesn’t it. If the weight lost was muscle mass, jettisoned through under-eating or lost water weight from dehydration. It would be a very different scenario from losing 3kg of body fat, especially if it had been achieved through proper exercise and eating efforts. Context is crucial in health & fitness and you have to be certain that you are measuring the right things or you may wind up chasing your tail.

The second main conflation I see is confusing building muscle with gaining strength. It’s easy to see why they are confused. Because it has a similar goal and runs along the same spectrum. As a beginner, if you train for strength you’ll also see muscle gain and vice versa. But after a while, your ‘beginner gains’ run dry.

At this point, you’ll need to understand the mechanisms through which you’ll actually get results. Training for muscle building often requires far lower weights at higher volume. Seeking peak strength requires far less volume with much heavier weights. Unless you understand the nuance here, you could get stuck lifting as heavy as you can as an ego investment. This would only serve to undermine your results. Interestingly, in my observation, most people, including myself, get their best muscle-building results with 40-60% of their one rep max. The science backs this up too. A hard pill to swallow when you want to look strong in the gym, but certainly worth thinking about.

Perfect Pick Fallacy

The Perfect Pick Fallacy. Sounds rather grand, doesn’t it? In reality, it’s a sneaky little blighter that manifests in our fitness journeys more often than we realise. Essentially, it’s the idea that there’s one single exercise, diet, supplement, routine, or even coach that is finally going to be the game changer. The answer to your prayers, or the key to unlocking your full fitness potential. But the truth is, there is no magic bullet.

Success in fitness is the result of a complex interplay of multiple factors. Which include your diet, exercise, lifestyle, and even your genetics. Each of these elements contributes to your overall health and well-being in their own unique ways. When we get caught in the trap of the perfect pick fallacy, we risk overlooking this intricate balance. We might put undue emphasis on one particular component, and under-value another. This could lead to an imbalance or potential harm.

The key message here is not to lose sight of the big picture. Fitness is a complex puzzle with many different pieces. Keep an open mind, keep experimenting, and most importantly, stay committed to the journey. This is how we find what works best for us, and it’s how we make real, lasting progress. So beware of the perfect pick fallacy, don’t let it hinder your progress. just start and correct and iterate over time. The worst mistake would be to struggle with inertia. This means you fail to begin because you’re searching for the perfect workout program, which doesn’t really exist. The closest you will get is commissioning a competent coach to build a workout program specifically for you.

Correlation vs causation

The causation and correlation fallacy. Also stated as ‘correlation does not imply causation’, is a common misconception. It’s most likely to occur when a series of changes are made over a short period of time. When this happens the impact of them all can easily become conflated.

The most obvious example in the context of health & fitness is a significant dietary change. Often when someone makes a big change in dietary framework, it’s part of a larger set of changes. All are aimed at better health. But what often happens is a single dietary change is attributed to the success of the sum of the improvements.

For example, one might want to look to the relationship between drinking green tea and weight loss. Many studies have shown a correlation between drinking green tea and losing weight. Leading to the widespread belief that green tea causes weight loss. However, this is an oversimplification. It might be that individuals who drink green tea also follow healthier lifestyles in general. It could also be true that the effect of green tea on weight loss is minor. Especially when compared to factors like diet and exercise.

Perhaps the weight loss effects were from the caffeine in the green tea. Could it not then be said that coffee could have been equally effective for weight loss?

I wonder whether context plays a role. Does the average green tea drinker tend to make much of the ritual around the preparation and consumption of tea? Especially when compared to coffee-drinking night shift workers?

Could mindfulness, stress, or levels of cortisol be important in this context? This begs another question. Does it matter where a study takes place? Should we assume that the nuances of drinking green tea are the same in Japan and the USA for example? I would suggest not. So as you can see often a correlation exists. But it doesn’t necessarily mean that the correlation is causative.

To be clear green tea does have several factors that can contribute toward overall fat loss, including the presence of the potent antioxidant EGCG which is seen to have a synergistic relationship with caffeine, Green tea is also thought to improve fat oxidation (which could also be said for caffeine alone) and may improve insulin sensitivity. However, this does not negate the need to think the relationship through to come to your own conclusion on it. So here we may walk away with the reasonable conclusion that green tea would be warranted in our fat loss, or indeed weight loss pursuits and the specific mechanism we’re getting from it that we may not get from coffee is a more stable and conclusive correlation with insulin sensitivity. So if we see that this could be beneficial and contribute to our goal we might expand that to see how we could pursue dietary choices, alongside meal and exercise timings that would also help us achieve this. So now we have revealed a huge mechanism in improving insulin sensitivity through which we might be able to improve both body composition and health, potentially lowering our risk of type 2 diabetes whereas without this line of enquiry, green tea could have just ended up as something we supplemented once, or drank a bit more of for a while.

Let’s go a little deeper. Let’s say an individual, Tim we’ll call him has put on 20lbs of unwanted weight. He’s been living off of microwave meals. Roast turkey is a particular favourite. He’s doing little activity and putting off a lot of tough decisions about his career. These decisions are the source of significant stress. Eventually, Tim decides it’s time for a change. He’s heard great things about the pescatarian diet. It’s high in protein, and healthy fats and is supposed to aid in managing inflammation all true and great.

Keen to get great results he also takes up yoga. He starts lifting weights again and stops the microwave meals. He even starts hiking on the weekend. He goes on to lose weight and feels fantastic. Can we say this has been achieved because he is following the pescatarian diet? it will have contributed, but it is still just part of a matrix of positive factors impacting Tim’s weight.

To play devil’s advocate let’s explore two statements:

Tim lost weight because he ate a pescatarian diet

On the surface, this seems like the obvious conclusion. It’s probably what Tim would have told you himself. But let’s say he adopted a pescatarian diet and also ate 2000 calories more than he needed every day. He may still feel great. He may have even still lowered levels of inflammation in his body. But mathematically, he would likely have gained weight on the scale. Despite the new, healthier diet.

Tim Lost weight because he didn’t eat any turkey

The pescatarian diet excludes other animal proteins including turkey. But could we say that Tim lost weight because of a lack of turkey in his diet? No. Would adding turkey to this diet by definition undermine Tim’s progress? Unlikely. So we might say that Tim’s improved dietary intake has yielded his weight loss. So the label of ‘pescatarian’ on his dietary intake is not as relevant as first thought.

To stress the point, let’s say Tim can’t get hold of fish one evening. He doesn’t want to break his diet, which of course does not allow Beef, for example. So he chooses a plant-based beef alternative. Which in this instance is high in sodium, soy, and preservatives. Tim has not broken the rules of his pescatarian diet. But I will leave you to conclude whether his decision was a sound one. And to consider the potential impact on inflammation in his body.

It’s crucial to be able to differentiate causation and correlation. Without it, you could fall into a psychological trap of identifying too heavily with a particular type of exercise or diet. Losing your ability to adapt and be flexible to new information. In the extreme, you could even suffer from cognitive dissonance. Where you may be staring contrary evidence in the face yet fail to accept it or act on it, because you are so heavily entrenched in an idea. Like making a dietary change and then lacking energy and ignoring it. All because what you’re doing is supposedly ‘effective’ or ‘healthy’ but clearly not working for you. The key is that progress in health and fitness is always going to be a multi-factorial proposition.

Making sense of fitness studies & statistics

In our data-driven world, understanding how to interpret studies and statistics is crucial. Misunderstood or misrepresented data can lead to widespread misinformation. Particularly in the health & fitness industry. Being able to critically evaluate research findings empowers us. It helps us make informed decisions about our health. Ensuring our approach to fitness is evidence-based and effective.

Further reading:

My comprehensive guide to understanding studies and statistics in health & fitness

Part 3: Amplifying performance: Mental hacks and strategies

Sports psychology

Bringing brilliance: Lessons from sport psychology applied to personal fitness

The field of sports psychology has long been harnessed by athletes and coaches to optimise performance. It also helps them boost mental resilience in the competitive arena. In fact, the first dedicated research lab on the subject was opened back in 1925. Let’s explore how many of these principles may be used to help you in your own individual fitness journey. Whether you’re training for a marathon or looking to enhance your daily workout routine. The world of sports psychology offers a veritable treasure trove. Full of insights and methods that can revolutionize your approach to fitness. Drawing from practices like mastering experiences. Setting SMART goals. Harnessing mental imagery. Developing pre-performance routines, utilising positive self-talk, and adopting a one-unit-at-a-time approach. This all helps us create a blueprint for success that is not just about physical strength, but also mental fortitude. Let’s delve into these game-changing elements and see what we can start to apply.

Mastery experiences: An essential pillar in your fitness journey

If you’ve ever felt the rush of endorphins after nailing a particularly challenging workout or experienced a sense of achievement after accomplishing a long-held fitness goal. Perhaps one that once seemed so far out of reach that you barely believed it was possible. Then you’ve unknowingly experienced what psychologists refer to as ‘mastery experiences’.

Broadly defined, mastery experiences are instances where we overcome a challenge. Or accomplish a goal through our efforts, skills, and perseverance. This success reinforces our belief in our abilities. Making us more resilient in the face of future difficulties. In turn, buttressing our motivation to pursue even greater goals. In fitness, mastery experiences could be anything from achieving a new personal best lifting weights. Through to completing your first 5km run. Even mastering the perfect form of an intricate yoga pose.

Mastery & self-efficacy: A dynamic duo

Mastery experiences have a profound impact on our sense of self-efficacy. The belief in our own ability to succeed in a particular situation. When we master a skill, we provide ourselves with irrefutable evidence of our abilities. This can significantly boost our confidence. Helping us take on new challenges with an optimistic outlook Albert Bandura, the renowned psychologist, posited self-efficacy as a core aspect of his social cognitive theory. According to Bandura, individuals with high self-efficacy, those who believe they can perform well are more likely to view difficult tasks as something to be mastered. Rather than something to be feared. They are also more resilient. Ready to persevere in the face of adversity, and less likely to be discouraged by setbacks. So seeking your first (or next) fitness-based mastery experience may be a wonderful catalyst for change in your life. Have a think, jot down some ideas and see what yours could be.

The resilience reward

Fitness is a realm where setbacks are commonplace. Injuries, plateaus, burnout, or simply life curveballs all come up. You name it, every fitness enthusiast has encountered them at some point. Here, mastery experiences play a crucial role. Once you’ve experienced the sensation of mastering a task, the memory of this success acts as a buffer against future setbacks. It makes you resilient. Encouraging you to view these obstacles as temporary hurdles rather than insurmountable blocks.

This introduces a catch-22. To trade off the success of past achievements, you will need to go and seek a mastery experience as soon as you can. You need to get your first, or as many as you can under your belt. I remember the first time I ever worked as a personal trainer for a large Hollywood film production. I had been recommended for the task based on results from my previous clientele. I was told by a senior member of the production team that this is the kind of job, you just can’t apply for. I.e you can’t work on film productions as a personal trainer unless you’ve worked on one before. Which begs the question how does anyone get their first one then? The unspoken answer is adjacently from a track record of success elsewhere. Just as it is with mastery experiences along your fitness journey.

It’s long been my observation in life that success in one area opens doors and earns respect in other realms. This begs a question. What would walking around in excellent shape year-round? Whilst being able to follow through consistently on a health and fitness program do for the other areas of your life? It’s certainly worth thinking about. If you want to benefit from the confidence previous mastery experiences provide. You better get the first one under your belt as soon as possible, that’s where setting SMART goals comes in.

Better goals for better outcomes

Another benefit of having mastery experiences is the insight we gain into the process of goal-setting. Having seen a goal through from inception to achievement, we acquire a clearer understanding of the SMART (Specific, Measurable, Achievable, Relevant, and Time-bound) nature of effective goals. This enhanced understanding guides us when we set future goals. Improving their quality and increasing our chances of success. Every success bolsters our sense of achievement. The SMART system helps create an effective framework for both large and small goals. And Will act as a first line of defence against unrealistic goals that may be ill-fated.

The skill transfer advantage

Mastery experiences also offer a valuable advantage in the transfer of skills. The traits and skills we develop through these experiences, such as discipline, determination, patience, and strategic thinking, are not confined to the specific area we’ve mastered. Instead, they can be transferred to other spheres of our lives. Amplifying our performance in diverse domains.

Used well, mastery experiences are transformative. They alter not only our abilities but also our perception of ourselves. They make us more resilient. They motivate us to pursue bigger goals. Help us set better goals, and equip us with transferable skills. So, whether you’re embarking on a new fitness journey. Or striving to level up your performance. Remember to value and strive for these powerful mastery experiences. They are your stepping stones to success.

Unleashing the power of mental imagery in fitness

One of the most powerful yet underrated tools you can use to enhance your fitness journey is your own mind. More specifically, the use of mental imagery to prepare, motivate, and improve your performance. Borrowing from sports psychology, this technique involves using all our senses to create or recreate experiences in our minds. It’s akin to a mental rehearsal of physical actions. This might seem abstract. Research has shown that mental imagery can lead to significant improvements in performance. In fact, numerous top athletes, such as Arnold Schwarzenegger and Michael Phelps, have attributed part of their success to mental imagery. How can we harness this tool in our everyday fitness routine? Let’s delve into it.

Understanding mental imagery

Firstly, it’s important to understand that mental imagery is not solely about ‘seeing’ an image. It involves all the senses and emotions. When a basketball player imagines taking a free throw, they not only see themselves throwing the ball. But also feel the ball in their hands. They hear the crowd noise and experience the emotions associated with the action. Applying this to fitness, Arnold Schwarzenegger, one of the greatest bodybuilders of all time, used to visualise his muscles growing. He pictured them responding to each lift between his sets. He would not only see this growth but feel it, creating a stronger mind-muscle connection.

Practicing mental imagery

Let’s take running as an example, if your goal is to complete a 5k run in under 30 minutes, mentally rehearse the entire race. Visualise yourself running with good form. feeling your feet hitting the pavement, hearing your steady breathing, and maintaining a steady pace. Imagine the final stretch and the joy of crossing the finish line under your goal time. This is akin to how Michael Phelps, the most decorated Olympian of all time, uses mental imagery. He famously visualises every detail of his swim, from dive to turn to finish, to prepare himself for the actual race. Yes, this is time-consuming but preparation is what separates champions from competitors.

How to apply mental imagery to your workouts

Mental imagery can be applied at various stages of your fitness journey:

Preparation: Before starting your workout, use mental imagery to prepare yourself. Visualise your workout routine, foresee any challenges, and how you’ll overcome them. This helps prime your body and mind for the workout. It can even help you follow through on an exercise plan. Before bed visualise yourself picking up your gym bag containing your workout clothes in the morning. It sets your mind up for the action you intend to carry out the following day.

During Workout: You can also use mental imagery during your workout to enhance performance. For instance, if you’re lifting weights, imagine your muscles working and contracting with each lift. This aids in enhancing the mind-muscle connection. A crucial element for effective strength training. I also have great news if your goal is muscle gain as contractions between sets have been shown to increase hypertrophy. Motivation and Goal-setting: Mental imagery can be a powerful motivator. Visualise yourself achieving your fitness goals. Whether it’s losing weight, running a marathon, or achieving a toned body. Feel the emotions associated with these achievements. Which can boost your fitness motivation and help you stay on track.

The power of mental imagery

Research shows that mental imagery can enhance concentration. It can also reduce anxiety, and improve confidence. All of which contribute to better performance. When combined with actual physical training, it becomes a potent tool to enhance your fitness journey.

However, remember that mental imagery is a complement, not a substitute for actual physical training. They work best in tandem. By incorporating mental imagery into your fitness routine, you engage your mind and body. Allowing them to work in unison toward achieving your fitness goals. It’s a testament to the age-old adage of mind over matter. Indeed, with mental imagery, you can push your physical limits. Improve your performance, and reach your fitness goals more effectively.

Positive self-talk

How often do you take the time to listen to the narrative that’s running in your mind? It’s an interesting question. A time when many people are comforted with the reality of the content of their self-talk is when they first begin to take meditation. Many are astounded If not a little concerned about just how negative their unchecked internal conversations can be. If that happens to you, don’t worry it’s normal.

Try it for yourself, I believe you’ll see immediate benefits. Set a ten-minute timer, sit in a comfortable place, and observe your thoughts without judgment. Acknowledge them. See where there is truth, and take it into consideration. If you’d prefer a short guided meditation I have a 6-minute one you can try.

Over time you will be able to practice what’s known as mindful reframing. Which will help you develop a more positive internal dialogue. It does take time and diligent repetition but the benefits are huge.

Positive self-talk is a critical mental strategy used by athletes and coaches. It helps foster confidence, focus, and resilience in the face of adversity. The internal dialogue we maintain can either encourage us forward or hinder our progress. So, how do we channel this to uplift our workouts and overall fitness journeys and boost exercise motivation?

What is positive self-talk?

Self-talk refers to the ongoing internal conversation we have with ourselves. Which influences how we perceive situations and react to them. Positive self-talk involves using encouraging words and statements to boost confidence. It also helps maintain focus, reduce stress, and promote overall mental well-being.

The benefits of positive self-talk in sports

Positive self-talk can enhance performance by fostering self-belief. Controlling focus, managing pressure, and promoting resilience. Athletes using positive self-talk can better navigate challenges. Meaning they remain motivated in the face of setbacks. And approach their sport with a healthier, more enjoyable mindset.

Examples of positive self-talk in sports

Dame Jessica Ennis-Hill DBE: The British heptathlete used positive affirmations like “I can do this. I am the best” to push herself during the London 2012 Olympics where she won a gold medal. You can learn more about Jessica’s process in the podcast episode I recorded with her here Kerri Walsh Jennings: The Olympic beach volleyball player uses mantras like “Breath, believe, battle” to maintain her mental toughness during a difficult match.

Applying positive self-talk to your workouts

Here’s how you can apply positive self-talk in your workouts and fitness journey:

Develop fitness affirmations: Come up with simple, positive statements about your fitness goals and capabilities. They could be as simple as “I am strong”, “I am capable” or perhaps help you view every session as a part of a wider process of becoming who you have set out to become. Such as: “Every short workout I complete brings me a step closer to my goal.”

Combat negative thoughts: If you catch yourself thinking negatively with statements such as “This is too hard”, or “I can’t do this” during a workout, consciously shift to positive statements like “I’m becoming stronger with each rep”, “I can and I will”. Remember it’s ok not to get your full rep range or to ‘fail’ at a certain attempt on a lift or running time. That’s all normal and a stepping stone on your fitness journey. What you must work to avoid is negative self-talk or looping thoughts that stop you from getting the best out of yourself. It can help to treat this manner of thinking as an internal adversary that must be overcome.

Focus on the process, not the outcome: Don’t dwell on the end result. Because at times it can feel very far away. Especially if you’re in the early stages of the pursuit of your goals. Use self-talk to focus on the present moment and the actions you’re taking. This could look like, “I am fully present in this workout” or “Each movement I make improves my strength.”

In the journey of fitness, our mindset plays a pivotal role, it’s either working for or against you.

Positive self-talk can be a powerful tool to enhance your workouts. Fuel your motivation, and ultimately, help you realise your potential. Cultivate a positive inner dialogue, and watch as it transforms not just your workouts, but how much you enjoy your entire fitness journey.

Pre-performance routines

Pre-performance routines are a critical part of sports psychology. Used by athletes across various sports to enhance focus. Reduce anxiety, and improve performance. These routines aren’t only for elite athletes. They can also be adopted by anyone looking to improve their performance in fitness, even in everyday life.

What are pre-performance routines?

A pre-performance routine refers to a sequence of task-relevant thoughts and actions that an athlete engages in systematically. Prior to his or her performance of a specific sports skill. It can include physical activity such as warm-up exercises. As well as mental strategies like visualization and positive affirmations

These routines can help improve focus, decrease performance anxiety, Increase confidence, and promote optimal arousal levels. They provide a sense of familiarity and control, which offers a mental “anchor” regardless of the external environment. Or the internal state of the athlete.

Examples of famous pre-performance routines

Serena Williams: Before serving in tennis, Serena is known to bounce the ball five times on the first serve. And twice on the second. This rhythm gives her consistency and focus.

LeBron James: Before each game, James has a multi-step routine that includes team huddles, chalk tosses, and personal handshakes with each teammate.

Michael Phelps: Phelps’ 2-hour warm-up routine starts with flexibility exercises. Followed by a precise series of swimming drills. Just before the race, he swings his arms three times and steps onto the block.

Creating your own pre-performance routine

Here’s how you can develop your own routine before a workout:

Physical preparation: This could include dynamic stretching, a short bout of cardio to increase heart rate and movements that mirror the workout ahead.

Mental preparation: Spend a few minutes visualizing your workout. See yourself performing each exercise with perfect form. Use positive affirmations to enhance your confidence.

Consistency: Whatever your routine involves, ensure it’s consistent. This repetition helps engrain the actions into your memory. Contributing to a sense of automaticity and control.

Remember, the goal here is to create a workout routine that’s personalised to you and helps you perform at your best. Experiment, adjust, and find what works best for you. You might be surprised how these simple, intentional steps can enhance your workout performance.

The military mindset – a unique perspective on physical training

Performing without comfort

In the formative years of my own fitness journey, I had the privilege of attending the University of Plymouth, UK. A veritable hotspot for military personnel. It was here that I met one of my closest friends at the time, who was not only a Royal Marine but also ascended to become one of the youngest individuals ever to serve in the Special Boat Service(SBS). From him, I gleaned two crucial insights. Both impacted my journey with fitness. These lessons have profoundly shaped my understanding and approach to physical conditioning.

My friend was a testament to the unwavering commitment to excellence the Royal Marines are renowned for. As young men, the fuel of our friendship was often the spirit of competition. Whether it was a simple push-up competition. Or who could lift heavier weights, we had a lot of laughs over these friendly face-offs. However, it was in one of these competitive moments that I discovered a profound insight into getting the best from yourself in fitness.

During one of our push-up competitions, despite the fact that another friend claimed victory, my marine friend highlighted a critical distinction in how he approached the competition to the rest of us. He commented that ‘fitness guys’ like to perform under ideal circumstances. Air-conditioned gyms, protein shakes at hand, and time for a civilised pre-workout meal and ritual.

In contrast, he, a well-trained marine could match much of their physical output. But crucially he could do it even after days of not eating, in wet clothes, and amidst the chaos of a battle. The lesson? Fitness isn’t just about physical prowess under perfect conditions. It’s about cultivating the mental resilience to operate effectively even when the circumstances are far from ideal. That kernel of wisdom stayed with me. Influencing my approach to embrace challenging elements in health and fitness. For example, fasted exercise and intermittent fasting.

To highlight the shift in mindset. In my twenties, I was looking for marginal performance gains by optimising pre & post-workout nutrition. Often if I hadn’t eaten right after a workout I would actually get grumpy. Partly because of the hunger and partly because I believed I was going to lose muscle mass. However, when I found intermittent fasting I was forced to completely reframe what hunger meant. And actually took my physique to another level with it. Hunger no longer signaled loss, but discipline, and that’s the difference a mindset shift can make.

Of course, the lesson originated with him defending his performance in a push-up competition. But within it is a seed of insight as to how to overcome one of the biggest mistakes I see my online personal clients make, which is believing that one must wait for the perfect set of circumstances before starting.

Or worse, giving up as soon as a perfect set of conditions can no longer be guaranteed. This is inherently faulty thinking. Life is rarely perfect for long. So if you want to get results with fitness or anything else for that matter, you have to learn how to welcome sub-optimal circumstances as a challenge. If you can get it done under tough circumstances, everything else will be plain sailing. So the real goal should always be to create a training program that can handle any circumstance because once you have that there should be nothing that can de-rail you.

The second lesson I learned from my friend was a powerful example of chunking. Known as the ‘one unit at a time approach‘ which we touched on earlier. As part of my friend’s military selection, he was tasked with what’s known as a ’30-miler’ – a gruelling 30-mile run in full gear. As a budding fitness enthusiast at the time, I couldn’t fathom how that was physically possible, it seemed like a superhuman effort. The secret, he said, was all mental. Instead of facing the entirety of the 30 miles ahead, he would break it down, focusing on just one mile at a time. Each conquered mile was a milestone to be acknowledged. And then it was right on to the next. This way in his mind, my friend was never focusing on more than running a single mile, which he always felt capable of.

This mental strategy, I realised, had profound application. Whether it was breaking down a tough workout into manageable chunks. Or focusing on losing body fat a single percentage point at a time. These lessons from my Royal Marine friend highlighted the importance of mental toughness. And the one-step-at-a-time approach we could all apply to our own fitness pursuits. As we navigate our own paths to health and well-being, let’s remember the essence of fitness extends beyond the physical. It’s the resilience to operate under less-than-ideal circumstances and the ability to break down our big goals into smaller, manageable milestones that will be a transferable skill to many other areas of life.

The ‘Goggings Effect’

David Goggins is a name that has become synonymous with pushing human potential to its limits. An ultra-marathon runner, retired Navy SEAL, and world-record holder. Goggins has demonstrated that the bounds of human endurance and resilience are far beyond what we might think. His tale of triumph over adversity has inspired millions worldwide to strive harder, push further, and demand more from themselves.

His training regimen might be considered extreme, and it’s not one that I could suggest for my clients. At least not taken at face value to be implemented in a literal sense. It’s a relentless pursuit of physical excellence. That few can aspire to emulate in its entirety. The ultra-marathon chamber of the fitness space isn’t one I deal with.

Yet, the ‘Goggins mindset,’ or ‘Goggins effect’ i.e. his core philosophy and approach to life and training, is something we can all learn from. And perhaps sprinkle a little essence of it into our own day-to-day fitness training.

Goggins’ philosophy is grounded in the principle of embracing discomfort. Pushing through physical and mental barriers, and challenging yourself continuously. It’s about pushing past the comfort zone, not merely tip-toeing around its edges. It’s about welcoming adversity, treating every obstacle not as a setback but as a step on the ladder to growth. And most importantly, it’s a permanent reminder to stop making excuses.

To be clear, Incorporating the Goggins mindset into your own fitness pursuit doesn’t mean you need to run a hundred miles. Nor do a thousand push-ups or pursue a pull-up world record attempt. It’s about adopting his spirit of unyielding resilience. And welcoming Goggins himself into what we could consider your mental council, allowing his words to shape your actions, and learning to relish the journey of self-improvement.

Cultivating grit & resilience: The long game in fitness

Grit and resilience are key psychological traits that can help you weather the inevitable ups and downs of pursuing any fitness goal. They’re about more than just enduring tough times – they’re about learning, growing, and coming out stronger on the other side of your challenges.

Resilience is your ability to bounce back from setbacks, and to keep going even when things don’t go as planned. It’s about adaptability, learning from failure, and maintaining optimism in the face of adversity.

Grit, on the other hand, is about passion and perseverance for long-term goals. It’s the ability to maintain your determination and motivation over extended periods. Despite experiences with failure or adversity.

So, how do you develop these traits? Here are some steps:

Adopt a ‘growth mindset’

Coined by psychologist Carol Dweck, a growth mindset is the belief that our abilities and intelligence can be developed through dedication and hard work. It’s the understanding that failure isn’t a reflection of your worth. But rather an opportunity to learn and grow. I’ve observed that this is particularly difficult for people who have excelled in academics. Think doctors, lawyers any of the professions really. Because in academia you either pass an exam or you don’t. It’s a yes/no type of proposition, If you fail you don’t progress to the nxt stage.

Fitness doesn’t work like this at all. Failure is not the opposite of success, but a necessary part of it. Incidentally, it’s the same in entrepreneurship. If you work in the professions, watch out for this blindspot because perfectionism will destroy your results or worse you’ll take on a perceived failure isolated to what could be a single workout as part of your identity and how you relate with yourself.

Set long-term goals

To cultivate grit, you need something to be gritty about. Set ambitious, long-term fitness goals that excite you and align with your personal values. Of course, you can chunk them down as we’ve already discussed. But you should always have a long-term vision for yourself.

Embrace challenges

View obstacles as opportunities for growth rather than barriers to your success. This might mean pushing yourself to run that extra mile. Or lift that heavier weight. Even when it’s uncomfortable (but safe), though to be honest in my experience, in the modern world it’s not the difficulty of a workout that holds people back. The challenge lies in the level of consistency it takes to get to escape velocity in the first place. This is why we have to find a way to embrace logistical challenges. Like a heavy workload, or little rest as an invitation to strategise and commit to what can be done. Not lamenting that things won’t be perfect.

Practice perseverance

Commit to your fitness routine even on days when you don’t feel like it. It’s easy to be motivated when everything is going well. But it’s the ability to keep going during difficult times that builds resilience and grit. Ultimately if you want long-term success in fitness, you will need to develop the ability to exercise as planned whether you feel like it or not.

It’s interesting, that there is a delicate interplay between what we might consider intuitive training vs simply making excuses. For example, there are days when I don’t train even though I am supposed to. Because I’ve listened to my body (and checked my heart rate variability) and sometimes I feel it’s in my best interest to rest. This intuition is very informative, it can be the difference that stops you from overtraining or compromising your immunity. However until you actually enjoy exercise and have developed the kind of discipline to train even when you really don’t want to, then it’s easy to convince yourself that you can’t train when in reality you just don’t want to.

Sounds harsh, but the entry fee for intuitive training really is a track record of exercising come rain or shine, once you’ve proved to yourself that you’ll show up whether you want to or not, you’ll be in a fantastic position to make these kind of decisions regardless of your intended plan.

But until you’ve shown that, it’s best to follow the plan created for you by a coach. Because they can predict how tired you really are from a program. Ultimately the less impact how you feel has on your decision the better, and the more disciplined you are becoming.

Develop a supportive network

Surround yourself with people who encourage your goals and understand the implications of your journey. A good support network can keep you resilient during tough times. The easiest way to do this is by recruiting the professional services of a personal trainer, online fitness coach, or accountability coach. I say it’s the easiest because these relationships are essentially one-way. In that, the service provider is totally dedicated to helping you. And as the recipient you simply need to take the advised action and maintain strong lines of communication.

You might be wondering why I didn’t say asking friends and family for help was the best option. Well, that’s a much larger subject, and it depends on who you have around you. For some, watching you make positive changes in your life won’t be easy to accept. Especially if it means doing something challenging that they aren’t doing themselves. This intention to change could register as a threat to the status quo.

Of course, this is not always the case, and you’ll know a lot more about your individual circumstances than I do. But if that rings true, and I’ve seen it dozens of times, then perhaps seeking help outside of your immediate circle would be prudent. Especially if you feel you’d be easily discouraged. I once worked with a lady who was making a return to exercise after ten years of inactivity. It had been such a long lay-off because the last time she tried exercise her body had ached.

In response to this her family had told her that this proved exercise ‘was not for her’. Despite it being a normal response to exercise after such a long lay-off. In the early stages of your health & fitness journey, it’s prudent to declare your goals only in trusted company.

A stand-out story of grit in practice is that of long-distance swimmer Diana Nyad. At age 64, she became the first person to swim from Cuba to Florida without the aid of a shark cage. A 110-mile journey that took her nearly 53 hours of non-stop swimming. She had attempted the feat four times before but faced setbacks such as strong currents, jellyfish stings, and even a lightning storm. However, she never gave up. Nyad’s story is a powerful example of the grit and resilience required to meet our goals.

By developing resilience and grit, you won’t just be better equipped to handle the inevitable challenge of pursuing your fitness goals. You’ll also be more likely to stick with your program long-term. And you’ll gain a deeper sense of satisfaction from your workouts. Remember, fitness is a journey, not a destination. Enjoy the process as much as the outcome and it might be the catalyst you need to go on to achieve a whole series of great goals in your life.

The positive use of negative emotions

The potency of negative emotions as a force for positive change can go unappreciated. Leaving their transformative potential untapped. Rather than shunning or repressing negative emotions. Many people have learned to harness them as a catalyst for personal growth. This is a surprisingly common source of motivation for athletes, entrepreneurs, and artists.

Other people casting doubt on your ability can ignite a flame of determination. Motivating you to prove them wrong and surpass their expectations. For example in my own journey, I was told quite early on that I could never be muscular. This did nothing but light a fire under me.

Similarly, the discomfort we feel when unhappy with our current circumstances can act as a prompt to action. Compelling us to change and improve our situation. You’ve probably felt that shift when a certain area of your life has become so bad that it can no longer be tolerated. Tony Robbins describes this as moving from a should to a must. Although uncomfortable these can be some of the most important moments of your life.

I’ve made the observation that a personal separation, like a breakup or divorce, is one of the most galvanising forces that motivates people. In this way, what could easily have been a completely negative event can become one that forces honest reflection. And a re-evaluation of personal standards. Helping you ensure certain things never happen to you again. Whether they were your fault or not and provide a re-imagining of the future.

This isn’t about nurturing or revelling in negativity. Just recognising that if such emotions are present, as they often are when we’re dissatisfied with life then the pragmatic would be to convert them into fuel for progress. Which is actually far healthier than ignoring them, or worse the dark paths we can go down to dumb them.

If harnessed correctly this energy can launch us toward our goals with a vigour that might otherwise have been impossible. In essence, negative emotions can provide a unique, powerful impetus for transformation. Helping us to evolve into better versions of ourselves. However, it is also essential to strike a balance and ensure that this is part of a broader emotional toolkit. Helping to prevent an over-reliance on negativity for motivation.

Moving beyond preference

Working to your preferences in your workout plan can be the logical choice to get you started, but also in my experience as a fitness coach does present an insidious banana skin few are aware of.

When it comes to cultivating a sustainable exercise practice. In the nascent stages of your journey, pursuing what you enjoy fosters intrinsic motivation. It can help lay the groundwork for a lasting fitness habit. Basically, when you’re a beginner you’ll be more likely to complete your workouts if you enjoy them. Yet, as you ascend from beginner to intermediate and beyond, it’s critical to ensure your preferences don’t develop into crutches.

Continually choosing the most comfortable route may inadvertently create blind spots. Leading to underdeveloped blindspots. For instance, if you revel in yoga but recoil from strength training, you might find strength deficits hampering your progress in advanced asanas. Perhaps bodybuilding exhilarates you, but stretching seems tedious. Persisting with such an imbalance may increase your injury risk. This could then take you out of the gym for weeks or months.

It’s essential to remember that whilst catering to preferences can be a launchpad for starting your fitness journey, over-reliance on them is like nurturing a dependency. True growth often lies in traversing those uncomfortable territories where we may feel weakest.

Repetition is probably the most common cause of friction between client and coach. It might be easy to mistake repetition in a training program for a lack of ideas, even rigidity. But in strength and conditioning, repetition is feedback. Often a coach wants to see that you are progressing along controlled conditions. For example, let’s say you have a weight loss goal. Which requires a caloric deficit to achieve. One of the ways your coach would be able to determine that you weren’t losing strength and muscle would be to make sure you perform well under the same circumstances week on week. As weight is lost on the scale, in which case repetition is deliberate and of great utility.

This juxtaposition can be jarring. Especially if you are coming from a CrossFit, or group exercise class background where workouts may all be very varied. This is why it’s a great idea to discuss a potential training program in detail with your personal trainer. It will help you find the right blend of preference and efficacy. Experience has shown me that this is often best achieved with a consultation call.

It’s not about self-punishment, but rather, embracing the challenge that reveals areas of potential improvement. Consider the words of visionary Author Joseph Campbell, which beautifully encapsulate this notion:

“You enter the forest at the darkest point, where there is no path. Where there is a way or path, it is someone else’s path. You are not on your own path. If you follow someone else’s way, you are not going to realise your potential.”

When you dare to tread uncharted paths, you uncover your own unique strengths. And consequently, the potential to become the best version of yourself.

Part 4: Beyond the gym: using fitness as a tool for personal growth

Standing on the shoulders of giants – Applying the great ideas of psychology

As I’ve been alluding to, throughout my career in the fitness industry, I’ve noticed a definitive trend. which is that the deciding factor between those who attain their fitness goals and those who fall short comes down to their mindset, not their physicality.

Furthermore, the extent to which they have focused on personal growth will play a huge role in how far they get and how consistent they can become. Many people search far and high for the perfect training program. One which promises to solve all of their problems. But it serves as little more than a paperweight if they aren’t actually able to follow it due to a lack of resilience.

Having initially completed a degree in psychology before starting my fitness career, I was equipped with a series of mental models and frameworks taught academically. To me, many seemed ripe for real-world application. Over time, working with a number of clients I started to connect the dots. Helping those I trained apply powerful strategies to help keep them on track despite circumstances or setbacks. Let’s delve into this world, exploring how we can apply these robust psychological insights to our own journeys toward fitness and well-being. Let’s discover how our minds can become our most potent allies. Driving us toward our peak physical potential. Below are some of the greatest ideas in psychology, let’s see what they can do for you.

Carl Jung & the ‘shadow self’

Firstly, let’s consider Carl Jung’s concept of the Shadow Self. This part of our unconscious mind comprises everything we choose to ignore, deny, or suppress about ourselves. It represents our shortcomings, our insecurities, and the aspects of our personalities we’d rather not face head-on.

However, it’s also a source of strength, potential, and growth. In terms of fitness, it’s essential to confront our Shadow Self. To recognise and accept our physical and mental limitations. To confront our apathy, lack of action, or fear of failure. Through this acknowledgement, we might learn to transform these perceived negatives into driving forces for change. By Recognising our weaknesses, we can work to overcome them, propelling us forward. Of course, this isn’t going to happen overnight. But it’s important to know that bringing the unconscious, conscious might be an untapped vector for change. It’s not going to solve all of the problems in our lives. But as Jungian Analyst James Hollis says, “It may make our lives more interesting.”

Abraham Maslow & self actualisation

Next, we turn to Abraham Maslow’s hierarchy of needs. This five-tier model of human needs suggests that we satisfy our needs in order. Starting with lower-level physiological and safety needs. Before progressing to more complex needs like self-esteem and self-actualisation. In the context of fitness, we must meet the basic needs. Which include nourishing food, restful sleep, and a safe environment. This lays a foundation for achieving our higher-level fitness goals. As we ascend Maslow’s pyramid, exercise, and healthy living begin to fulfil our need for self-esteem and self-actualisation. Acting as a reflection of our respect for ourselves and our potential. Another one of the main messages in my approach to coaching. Which is that exercise isn’t just about managing weight and manipulating the shape of your body. It’s a vehicle for change in every area of life.

B.F Skinner’s work on operant conditioning

B.F. Skinner’s theory of Operant Conditioning provides a practical framework for influencing our behaviour in the context of fitness. Skinner proposed that our actions are dictated by their consequences. Positive outcomes encourage the repetition of behaviours, while negative ones discourage them. If we apply this to fitness, we can see the value in rewarding our efforts and celebrating small wins. Consider treating yourself to a healthy post-workout snack. Revelling in the satisfaction of meeting a fitness goal. Or taking a moment to appreciate the endorphin rush after a strenuous workout. By associating fitness with positive rewards, we strengthen our associations with regular exercise and good nutrition. Which in turn becomes a self-perpetuating virtuous cycle.

Carl Rogers & unconditional positive regard

Lastly, Carl Rogers’ concept of Unconditional Positive Regard can be applied in a fitness context. Rogers believed that for a person to grow, they need an environment that provides them with genuineness, acceptance, and empathy. When it comes to fitness, this means we should approach ourselves and our bodies with a healthy degree of kindness and understanding.

Celebrate your achievements, however small. Don’t berate yourself for missed workouts or diet slip-ups. Instead, acknowledge them as a part of the journey. Cultivating an attitude of unconditional positive regard towards ourselves enhances our resilience. Keeping us motivated in the face of obstacles. It’s also what you should seek in a coach. Difficult conversations are often necessary especially when you aren’t fulfilling your potential, or delivering on your promises. But even a tough conversation needs to be delivered with empathy. If not it’s just going to be difficult to believe your coach wants the best for you, and that you haven’t just irritated them in some way by not following their instructions. Which would be more about their ego than your progress. It’s a nuanced distinction to the same conversation. But believe me, your intuition will pick up on it if you’re in the wrong hands.

Crafting your personal philosophy for lifelong fitness

When many people think of philosophy, they picture ancient scholars in flowing robes. Debating abstract concepts and theories about the nature of existence. However, philosophy is far more than a collection of theoretical musings. Getting clear on how you see yourself, and your future can lead to very deliberate action that could be considered your own personal philosophy.

So let’s run with the idea of creating a personal philosophy. Not as an abstract concept, but rather as gathering a collection of principles and values that guide how you choose to conduct yourself. How you approach challenges, and how you make decisions. These principles aren’t going to be developed overnight. Nor are they handed down from some higher authority. They are forged through introspection, through experience, and through a deep and thoughtful understanding of oneself.

Developing your personal philosophy is an exercise in self-discovery and self-definition. It is a process of identifying what truly matters to you. And setting a compass by which you can navigate the complexities of life. It is about acknowledging your core values and letting them lead your decisions. Rather than being swayed by the changing tides of external influence or immediate gratification.

Now, let’s bring this to a more tangible level. The chances are, you are reading this guide because there is a health & fitness goal standing before you right now. The fitness decisions you make, the discipline you exhibit and the patience you can muster in the face of a setback or slow progress will all be informed by your personal philosophy. For example, if one of your core principles is to respect and care for your body. This principle will guide your decisions about diet and exercise. And will help you resist temptations that contradict it.

On a broader scale, your personal philosophy shapes what you expect from yourself. If you believe in growth, resilience, and the pursuit of excellence. You will hold yourself to a higher standard, not out of obligation or external pressure. But because it is an authentic expression of your personal truth.

Your personal philosophy also becomes a source of strength in challenging times. When faced with setbacks or obstacles, recalling your guiding principles can provide the motivation to persevere. Knowing that each step taken, no matter how small, is a step towards being true to yourself. Basically it’s going to help you stay on course when you’re faced with an event or a challenge that you would have previously reacted to emotionally in a way that de-railed your progress. With a personal philosophy, or code if you will you will always be able to check your behaviour against it to identify when how you are acting isn’t going to serve you.

Philosophy, then, is far more than theoretical. It’s an actionable blueprint that guides us in navigating our lives. When we invest time in developing a personal philosophy, we give ourselves a sturdy foundation on which to build our future. We empower ourselves to live not by chance, but by choice. According to the principles that resonate most deeply within us. In the grand theatre of life, our personal philosophy is both the script we write and the performance we deliver.

There are many philosophical influences one could take to help inform our unique perspective. Personally, I find stoicism particularly useful when it comes to health & fitness. Let’s explore:

Stoicism encourages us to focus on what we can affect, and don’t worry about what we can’t

A practical philosophy founded in Ancient Greece and perpetuated through Rome. Stoicism could be considered a toolkit for the mind. Providing reliable frameworks for managing challenges and living a good life. The pillars of stoicism control, acceptance, and perspective lend themselves seamlessly to our meandering journey of health & fitness

Let’s look at how taking some cues from the stoic mindset can transform your fitness journey. Helping to turn perceived obstacles into opportunities for growth.

Embracing challenges

A key principle of stoicism is the idea that obstacles are not hindrances but catalysts for progression. A concept beautifully encapsulated by Ryan Holiday’s work, “The obstacle is the way.” Now, consider your fitness journey. When faced with a challenging workout or a plateau in progress, the easiest route is often to surrender. To see these obstacles as signposts indicating failure, to give up, abandon a training program, and feel defeated. Yet, in the stoic’s eyes, these very obstacles become the stepping stones toward success.

For instance, let’s say you’ve hit a plateau in your weightlifting regime. The weights feel heavy and progress seems non-existent. In this scenario, the stoic would see the plateau not as an insurmountable obstacle but as a prompt for change. An opportunity to reassess technique, explore variations, and perhaps even focus on auxiliary exercises to strengthen weak points. Here, the obstacle has become the gateway to further growth, sharpening our approach to training. Without the challenge, the path you needed to ultimate growth wouldn’t have been possible.

For example, as a fitness coach, I have seen a number of people give up on their fitness goals for the wrong reasons. Usually, things get busy with work or another stressful event happens like a separation and all health & fitness efforts go by the wayside.

This is often a catastrophic mistake because so much ground is lost in inactivity. So a future return is always far harder. Not only that, it’s engraining the belief that life has to be full of roses. With plenty of free time before any progress can be made with one’s health. Let’s face it these care-free periods of life are rare and often short-lived. This is like a seal of failure on your fitness ambitions. It’s akin to waiting to start a cross-country drive until you’re certain all of the traffic lights along the way are green. With this approach ultimately you will get nowhere.

Only focus on what you can control

Another profound lesson from stoicism is the doctrine of control. Focusing energy only on things within our grasp and releasing the anxiety over what’s not. This stoic wisdom holds significant implications for our emotional regulation. Particularly within the sphere of health & fitness.

Often, I observe people failing to separate the domains of nutrition and exercise. This unfortunately means that if they are to falter in maintaining their diet, they abandon their workout routine, and vice versa. This all-or-nothing mentality is a breeding ground for inconsistency. Stoicism, on the other hand, implores us to control what we can when other aspects seem unmanageable. We could consider this an act of compartmentalisation.

I see too many people give up on their exercise efforts because they cannot control their nutrition due to travel or work constraints. The rationalised explanation for this is generally that “I want to wait until I can give it my best shot”. I understand the thinking, but unfortunately, this is the complete opposite of what’s going to work.

The better strategy would be to accept that if one-half of the process is compromised be it either nutrition or exercise. Then this is the exact time you need to lean into the other side of things. Ensuring that you’re controlling what you can. You must never totally give up on your goals. There will always be something you can do to make a forward step toward them, no matter how small.

As another example of stoicism in action, let’s say you head out of your house today in a rush for work, you take a misstep and twist your ankle. How would this impact your workout program? Taking the option of ‘I’m injured so I can’t train’ is the easy option. Almost as if you had a note to hand your trainer to say that it’s ok to stop because your ankle hurts.

But what about getting in the pool to swim? What about training your core with floor work? Or what about using weights for your upper body? All of this could be done without risking any further damage to the ankle. Of course, you won’t be able to run for a while but how soon could you get back on a bike? For the sake of clarity, there are certain injuries you shouldn’t push through. For example, if you have acute problems with your back or neck. But the point I am making is that you have to actively seek the things you can still do, despite any given setback. There is always a way to re-tool and set new realistic goals despite the challenging circumstances.

Pulling it all together – How to get lasting results in fitness

The power of mental models

Mental models, the frameworks we use to understand the world, are far more powerful than rigid rules when it comes to fitness (and life). They allow us to adapt to different situations. Understanding the principles behind our actions rather than blindly following a preset regimen. They foster a holistic, flexible approach to fitness. Which encourages sustainable lifestyle changes rather than temporary fixes.

We’ve explored a myriad of concepts, strategies, and principles that can help guide us toward our goals. As we conclude, it’s crucial to remember that mental models are among the most powerful tools we have.

Here are the top 10 mental models I use with my online personal training clients. These help them increase their chances of achieving their fitness goals and equip them with the skills they need to maintain them:

The Pareto principle

Also known as the (80/20 rule): This principle states that 80% of your results will come from 20% of your efforts. Identifying and focusing on the most impactful exercises, nutrition strategies, or habits can yield substantial results. With less energy expended. This is the reason I guarantee all of my programs work as intended with just an 80% compliance rate because I know that’s all it’s going to take to get results.

Marginal incremental progress and compound effects

Small, consistent improvements accumulate over time. This principle encourages us to keep pushing for a little more, even when progress seems slow. Your small efforts today will compound into significant changes over time. Never get deflated by how small an action you can take is, all action counts and incremental progress aggregates over time.

Net positive days

Aim to have more days that push you toward your fitness goals than days that pull you away. Celebrate the days on which you make healthier choices. Recognising them as steps towards your goal. Ditch the need for everything to go perfectly and just try to make sure that as many days as possible can be considered a ‘net positive’. On a long enough timeline, these days will get you to your goal.

The law of diminishing returns

A concept borrowed from economics which states that after a certain point, additional effort yields smaller results. Be aware of this with your approach to fitness. And be sure to manage your energy and expectations appropriately. More training than is necessary to make a change is rarely better. It’s actually often counter-productive. Be aware of where extra effort in the gym will bring diminishing returns. And put the extra time and energy into simply cultivating a fun, active lifestyle. Another good example is body composition, let’s say you want to get lean to have an aesthetic body and garner all of the confidence that comes along with it. This is likely universally achieved at 10-12% for men and 18-22% for women, this is the point at which all practical benefits that actually improve your life are enjoyed. This level of leanness is relatively simple to maintain year round but try to go much lower and you’ll soon start encountering a lot of the discomfort associated with dieting, restriction and fatigue so you should have a very specific reason to go lower. A good analogy is that if you drive your car cross country at optimum revs and 70MPH you’ll get pretty far on a full talk, but if you start pushing it to 90MPH you’ll burn a lot more fuel, be taking on more tear and tear and risk for a marginally earlier arrival time. To push the analogy further, let’s say you’re unrestricted on the autobahn, you could easily reach a speed at which you are facing irrecoverable consequences should anything go wrong, think about that through the lens of your health.

Growth mindset

Cultivate a belief that abilities and intelligence can be developed through dedication and hard work. Embrace challenges, persist in the face of setbacks, and understand that effort is the path to mastery. You will become the sum of all your positive actions over time.

The power of habit

Establish healthy habits that support your fitness goals. With time, these behaviours will become automatic, reducing the mental effort needed to keep up with them. When maintaining your health & fitness is just second nature to you, it’ll be plain sailing. It simply takes some upfront time and effort to establish permanent habits.

Focus on what you can control

Focus your energy only on what you can change and let go of what you can’t. If an injury or other obstacle arises, adjust your plan to work around it rather than letting it derail you.

Cognitive dissonance

Recognise when your behaviours are not aligning with your beliefs or goals. Use this discomfort as a signal that it’s time to make changes. Spotting this early is important and takes honest reflection. If you can learn to acknowledge this when you experience it you will have the psychological flexibility to adapt to how you actually feel or to new evidence you can’t ignore, even if it means rolling back long-held practices of beliefs that you can now see no longer serve you.

The sunk cost fallacy

Don’t cling to ineffective routines or strategies simply because you’ve invested time in them. Be flexible and willing to change your approach as needed. If it’s not working for you or if new, better information arises.

Self-efficacy theory

Cultivate a strong belief in your ability to accomplish your fitness goals. This confidence can motivate you to stick with your exercise routine and healthy eating habits. Despite any challenges you face.

Remember, these mental models are not just theories, but practical tools that can be applied to your daily life. Each one provides a unique lens through which you can view your fitness journey. Helping you navigate challenges, make effective decisions, and stay motivated. By understanding and utilising these ten mental models. You’ll be well-equipped to maximise both your results and your personal growth in your fitness pursuits.

Exercise, your keystone habit

To truly round off this exploration into the mindset element of our health & fitness journeys. It’s vital that we highlight one of the most significant contributors to our success. The establishment of a keystone habit.

A keystone habit, as defined by Charles Duhigg in his book “The Power of Habit,” is a single habit that leads to the development of other good habits. It’s the central gear in the intricate machinery of our daily routines. From which other habits spin, multiply, and reinforce the benefits of the keystone habit itself.

My view is that Exercise, in its myriad forms, should be our keystone habit, our non-negotiable daily commitment. Why? Because exercise is perhaps the most transformative habit we can adopt. It is an unparalleled vehicle for change. Promoting mental clarity, physical strength, emotional resilience, increased energy levels, and overall health.

From the rush of endorphins that boost our mood post-workout. To the discipline and determination we cultivate as we push past our perceived limits. Exercise shapes our lives far beyond the time we spend doing it.

For me, the hidden beauty of this keystone habit lies in its accessibility. There’s no cost of entry. No gatekeepers. It doesn’t matter if you’re rich or poor, young or old, fit or unfit – exercise is open to all. Getting started is as simple as lacing up your shoes and heading out for a brisk walk. You start where you start and you do what you can do, that’s it.

So here is your call to arms, your rallying cry. Make exercise the cornerstone of your daily routine. Position it as your primary tool for change, growth, and proving to yourself just how capable you are. Harness the ten mental models I’ve outlined, put them into practice, and see how far you can go.

And to those of you reading this, teetering on the brink of change, let me leave you with this: Start. Don’t wait for tomorrow. Don’t wait for the perfect circumstances or the ideal plan. Start where you are, with what you have. Start today. Take that first step, win your early momentum, and keep moving forward, you won’t look back.

Your journey to better health and fitness always begins with a single act, and it is a step that only you can make.

Let today be the day that you invest in yourself, and in your future. Let today be the day that you say yes to the promise of better health, greater strength, and a stronger, more resilient you.

Your journey awaits. Start, today.

Part 5: References & further reading

“The Power of Habit” – Charles Duhigg: https://charlesduhigg.com/the-power-of-habit/

“Mindset: The New Psychology of Success” – Carol S. Dweck: https://www.amazon.com/Mindset-Psychology-Carol-S-Dweck/dp/0345472322

“Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development, and Well-Being” – Richard M. Ryan and Edward L. Deci: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3130106/

“Sports Psychology: A Complete Introduction” – John Perry: https://a.co/d/e6XLSvF

“Self-Control in Society, Mind, and Brain” – Ran Hassin, Kevin Ochsner, and Yaacov Trope: https://a.co/d/85So0hk

“Locus of Control” – Psychology Today: https://www.psychologytoday.com/us/basics/locus-control

“The Pareto Principle (80/20 rule)” – Investopedia: https://www.investopedia.com/terms/p/paretoprinciple.asp

“The Law of Diminishing Returns” – Investopedia: https://www.investopedia.com/terms/l/lawofdiminishingmarginalreturn.asp

“Operant Conditioning” – Simply Psychology: https://www.simplypsychology.org/operant-conditioning.html

“Unconditional Positive Regard” – Psychology Today: https://www.psychologytoday.com/us/therapy-types/person-centered-therapy

“About Carl Rogers” – Centre for Studies of the Person: https://www.centerfortheperson.org/about/carl-rogers

“Abraham Maslow’s Hierarchy of Needs” – Simply Psychology: https://www.simplypsychology.org/maslow.html

“Jung’s Shadow: Two Very Deep – and Very Jungian – Analyses” – Inner City Books: https://www.innercitybooks.net/pdf/books/jungs_shadow.pdf

“Kantian Ethics” – Stanford Encyclopedia of Philosophy: https://plato.stanford.edu/entries/kant-moral/

“The Power of Now: A Guide to Spiritual Enlightenment” – Eckhart Tolle: https://www.eckharttolle.com/power-of-now/

“Emotional Intelligence: Why It Can Matter More Than IQ” – Daniel Gole