Science of the mind - your biggest opponent

We are all fighting battles with our mind in some way on a weekly or maybe even a daily basis. Whether it’s “I should have done more”, “why did I miss that session”, “why didn’t I lift heavier”, “I’m not good enough”, “I can’t do this” or “I’m disappointed with myself”. As humans we are often striving for perfection which is not healthy or realistic.

1.      Embrace Consistency over perfection

Build momentum and do small workouts everyday or 5 times per week. At first it could be I’m going to do a 10minute core workout every other day. Progress will come from sticking to a routine so build it up steadily and focus on consistency.

2.      Focus on Growth, Not Results

Focusing on the journey instead of results will help you. Remember health and fitness should be a lifestyle. Focus on the habits leading you to the goal in mind and see any obstacles faced as opportunities to grow.

3.      Adopt a Long-Term Perspective

Sustainable progress and something you can stick to is key. It’s easy to come into a fitness journey motivated and go all out but then slowly start losing motivation. Instead, be realistic on what you can stick to. Remember slow and steady wins the race.

4.      Cultivate a Positive Self-Dialogue

How you talk to yourself matters. Choose your positive thoughts and get rid of negative ones, for example replace “I’m weak I can’t do this” with “I’m strong and I can do this” – see the difference when you shift your mindset. You will feel a sense of uplifting energy when you shift these negative thoughts.

5.      Embrace Failure as Part of the Journey

We are not perfect, and a missed workout is not the end of the world. Allow the setbacks as part of the process. Don’t let this bring you down and ruin the rest of your fitness week. Reflect on what went wrong and keep pushing forwards. As they say, ‘onwards and upwards’.

6.      Understand your ‘Why’

Know why you started your fitness journey and focus on that. Why are you doing these workouts? To feel more confident, to get in better shape, so you can run around the park with your children or grandchildren. Let this be your motivation on the days that you really don’t feel like a workout.

7.      Enjoy the Process

Find a routine that works for you, and you enjoy. Do you hate running but love to swim? Make swimming a big part of your routine. If you love going to classes and making new friends, find fitness events or nice classes you can attend. You love to run? Why not join a run club. Finding a routine, you love can make your workout routine feel more enjoyable, rewarding and less of a chore.

8.      Track Progress Beyond the Scale

We need to stop focusing on the scale. Unless we are doing this for health reasons, a body competition or boxing match it is unnecessary. I know personally I have been in better shape and a dress size smaller with my weight heavier compare with me being bigger dress size and a lighter weight. Also, how you feel and how healthy you are is much more important. We can be at our lightest weight and be unhealthy. Track progress through your mood, energy levels, strength and endurance.

9.      Stay Flexible and Adaptive

Life happens and we can’t always stick to our routine. Be agile in switching your routine around when needed without guilt. Flexibility is essentially for sticking to a long-term fitness plan.

10.  Surround Yourself with Supportive People

We all know a rotten orange will make the one next to it go bad. Be careful with who you spend time with. Make sure those around you are supportive and encouraging your fitness journey whether these people are your friends, workout buddies or online communities.

Remember it’s a Lifestyle. Not a Destination.