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  • Writer's pictureAustin Nicoson

Mental Tips for Success

Updated: Apr 6, 2019

Beginning a new fitness journey can be intimidating; trust me, I’ve been there.

But it’s important to know that much of the intimidation comes from the way we perceive and think about our fitness. The great news is that by understanding a couple of things about our psyches, we can start thinking about things differently to help stick with our routines!


Self-talk consists of the words & thoughts we use to describe our situations, it’s

our “internal dialogue”. Unfortunately, we’ll usually begin speculations by considering the worst case scenario “No way I can lose 5lbs, I’ve always been fat.”

A key component of this example is it was absolute (“No way” and “I’ve always”).

But by now we all know that nothing in this world is an absolute, and anything can be changed with the right plan and dedication. Don’t be fooled by such an error in judgement.

Instead, think of this example more realistically, with a positive spin;

“I can lose 5lbs, I’ve faced tough challenges before & been successful, like the time I...”

Never shut down the possibility of success with absolutes. Your mind will stop searching for ways to achieve your goals & will just settle with the idea of failure.

Try restating examples of past victories to reinforce your confidence and boost your self-esteem. The optimism in your self-talk will create a sense of possibility, it will train your mind to seek opportunities for achievement.

With this new perspective on the future, you can stick to your game plan when things get tough, notice small achievements to boost confidence, & ultimately have success in fitness!


​Feeling overwhelmed is probably the number one emotion we have when starting something new. The idea often seems too grande and time consuming to accomplish.

But by breaking down large goals into smaller steps with shorter timelines, the journey will seem much more manageable and realistic.

For example, instead of focusing on losing 20lbs in 3 months, focus on not eating any fast food for the next two weeks. That’s a very realistic, relevant, and time-sensitive goal to accomplish.

Setting your priorities on smaller goals that create habits for success will take away much of your confusion and feelings of being overwhelmed. You’ll even build up momentum and confidence in your abilities along the way.

Be honest with yourself when considering potential obstacles along your journey, then decide on a series of small goals that will address each of those problems.

When things (inevitably) don't go perfectly as planned, maintain confidence. That’s just life.

Follow the SMART method to stay accountable to your goals:

Specific - what is it exactly you’d like to achieve? When? Where? How?

Measurable - how will you measure whether or not you achieved your goal?

Attainable - is this something you can realistically accomplish in the near future?

Relevant - is this goal going to significantly help you achieve your bigger aspirations?

Timely - give yourself a realistic deadline to accomplish your goal, making sure you’re on track for your long-term success.

And always remember, the fear of beginning something new is really just the fear of the unknown. But by having specific game plan is put into place, with a realistic timeline, and checkpoints along the way to stay accountable, you’ll be set up for success!

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