How To Keep Motivated When You Have A Lot Of Weight To Lose

Staying motivated can be tough, especially when your goal seems so far away that you can barely envision achieving it.

Despite all of the motivational posts on instagram and facebook, you’re having a hard time keeping your motivation up. As well as getting inspiration to increase your motivation levels, you also need to reframe some things to stop them from draining your motivation and getting you down.

Here are the keys to winning.

Not just the battle, but also the war.

Measure Everything

There’s a special type of motivation you get when you’re on top of things. You feel prepared, you feel in control. A lack of tracking is responsible for way too many failed weight loss attempts.

If you don’t know how much you’re eating, how can you be sure you’re going to lose weight?

If you don’t do your tape measurements, how are you going to know whether your fat loss has stalled or not? The scale isn’t going to give you that depth of information.

Measure as much as you can. 

  • Measure your mass/weight.
  • Measure your neck, shoulders, chest, waist. hips, arms, forearms, thighs and calves.
  • Measure your calories in, measure your calories out.
  • Measure your body fat if you want to.

Knowledge is power, too many people get disheartened when they’re actually doing well, or give up on their weight loss when all that was needed was a minor tweak.

If transforming your body for the better is important to you, and I assume it is, then why leave so much up to chance?

Get the full picture, if you’re sticking to the process then full picture will motivate you, if you’re not, it’ll give you a plan to get back on track.

Trust The Process – Follow A Straight Line

How many times do we go off track because we think something isn’t working? You didn’t lose anything this week? If you quit, then you’re done. Or more likely you’ll start again in a few months wishing you didn’t quit last time.

If you’d kept going, you might have dropped 2kg in your next weigh in.

Trust the process and understand that results rarely come in a linear fashion, you’ll have good days and bad, but if you trust the process and continue, you will achieve the results you’re seeking.

Jumping from one method to another when your progress appears to be lacking is a fatal mistake. Is one measurement enough to conclude that something doesn’t work? Of course it isn’t.

Calorie deficits work, did someone tell you they don’t? Tell them to go and have a word with people who are literally starving in other countries to tell them how much more cut they’d be if they did their secret special diet.

They’d probably roast and eat them.

I mean, .. that’s what I’d do in their shoes, or lack thereof.

Weight loss isn’t always easy, but it is simple. You just have to trust the process and see it through.

It really doesn’t matter who works at it the hardest, it’s who works at it consistently for the longest that wins. It’s a marathon, not a sprint.

Forget The Numbers – Watch The Trend

The amount of times I have seen someone demoralised because of a ‘bad’ weigh in! Enough times for me to become demoralised!

There are a hundred different things that can affect your weight, and only one of them is increased fat mass.

If you’re tying your motivation and self-worth to a number on a scale then stop right now. Get off the ride, it does not end well.

Weigh yourself daily and see what happens, you’ll notice on some days you’ll be heavier and on other days you’ll be lighter. This is normal fluctuation which is affected by how much you eat, how much you drink, how much salt you’re eating, how much glycogen your muscles are storing and a bunch of other stuff. Those measurements are great for reference, but not indicative of much of anything. Track those measurements over a month, and if they’re trending downwards then you’re doing well.

You could lose 2kg over 3 weeks and then suddenly have a single measurement which is equal to your starting measurement. Doesn’t matter. Measure for at least a few more days before you have a mini-breakdown and decide to pack it in. You’ll normally find that it’s just an odd measurement and the trend towards a lighter weight will continue.

If you don’t lose weight after a few consistent measurements, just cut back on food or up activity slightly and re-test.

And women, you have other factors at play that we don’t. I’ve heard slimming world members call it ‘star week’. You’re going to weigh more at this time, and you haven’t gotten fatter. Don’t stress about it, it’s a fluctuation.

Be analytical, it beats feelings of failure and guilt by a mile.

Get Results By Focusing On The Process

Measurements are feedback. They don’t deserve much attention.

Evaluate them and take any necessary action.

Focus on shopping, cooking, going to the gym.

The results come from the process, so don’t get hung up on results, instead focus on the process.


Think About Quitting – But Don’t

You’re probably surprised to see something like this right? This is supposed to be uplifting, after all.

You can think about how good life will be when you achieve something, and that can be motivating, but sometimes it helps to consider the cost of inaction.

What happens if you do nothing? What happens if you quit?

Is it going to solve anything? Is letting your emotions get the better of you going to make things better? Do you want to let another year pass?

Sometimes when you need to move your ass forward, you need a carrot and a stick. The cost of not doing something is often greater than the cost of doing something.

Motivation doesn’t have to be topped up to help you, it’s like fuel in a car, you just need to have enough to keep going. The realisation that you’re doing alright, that you’re making improvements to your body day by day is often enough to make you think, ‘I am getting better, this is moving me forward.’

Don’t Inherit Pessimism

Some people like to complain a lot.

Everyone has problems. You can do something about them or complain about them.

They made their choice, fair enough, but don’t let them impose their beliefs on you.

Do NOT Rely On Motivation

Motivation, or enthusiasm, is fantastic, it gives you new energy and makes you feel happy about the challenge you’re facing.

But it’s fickle. Do not rely on it.

I dare say the most motivated people aren’t necessarily the most successful, just the most emotional.

Are You Motivated?

I put out a facebook post about this a few months ago and no one seemed to know what the hell I was talking about. Your motives and your motivation are different!

Your motive is why you do something, how motivated you are is just how enthusiastic you are to do something.

One is relatively fixed, the other is far from it.

Are you going to be enthusiastic all the time? Hell, I wish I was enthusiastic half the time! However I am very clear on my motives because it’s very important.

If you know what you want and why you want it then you don’t need to be enthusiastic about it all the time. You can work through bad days, you can do it because you’ve accepted the price to be paid for what you want and you know that if you pay it, you’ll get what you want. 

You should stay positive and keep your eyes on the goal but never think there’s something wrong with you because you’re not feeling it, or because life has beaten you down. Nobody gives out prizes for the most motivated (Actually, someone probably does..  bloody hippies), it’s not what you feel during the hard times that defines you, it’s what you do.

That’s discipline, and that’s what makes the difference. Motivation will return, and it will be sooner rather than later if you stay on track, but you absolutely need to get through the tough times to experience the good ones.

Always Be Consistent

If I had one piece of advice for my younger self, this would be it.

Always be consistent.

Through good times and bad times (both can cause you to take your eyes off the prize).

Keep doing what you’re doing and it will become a part of you. Not a fad, not a phase, but part of you.

Stephen King used to be a guy who wrote stuff. Now he’s an accomplished writer. But he writes every single day and has done for decades. If he stopped he’d just be a guy who used to write stuff.

Kobe Bryant used to be a guy who played basketball. He ended up as one of the best. He was the first to practice and the last to leave and he kept that up. If he stopped when he was tired, or didn’t feel like it.. who knows where he’d be?

If you want to be fit, you need to adopt the mentality; eat right, hit the gym and do it week after week after week. You’ll stay positive, fuelled by the motivation when it’s there and  when it isn’t.

Let me ask you, if you do that, and keep doing that..

Realistically, how can you fail?

Until next time,


Why Do People Use A Personal Trainer? Part 3

I hope you enjoyed part 1 and part 2, part 3 is the concluding post, and it covers the last two benefits you get from working with a personal trainer.


So as it turns out, time is money.

You don’t want to spend a lot of time becoming an expert in fitness and nutrition, you already have a job and a field that you excel in.

Becoming good at everything makes you an expert in nothing. This is why our economy exists, if you could grow or rear every food and learn every service you’d ever need, your quality of life would be lower simply because it really does cost less in the long run to trade with others.

This is why I’m never uneasy when ‘selling’ people on personal training. I only offer the options best suited to that person and frankly, I know that person’s life is going to be better for working with me.

You want to get to where you’re going as efficiently as possible, and a personal trainer certainly helps with that.

Goal setting is something that most good personal trainers will do with their clients. It’s not because goal setting provides some secret benefit akin to the law of attraction. No, it’s because if you want to get from point A to point B, you need to be clear about where you are now, where you want to go, and then you want to plot the closest thing to a straight line to get there.

This is particularly relevant to those who have deflated or over-inflated expectations about what is possible to achieve in a given time. You should know what to expect, and what it takes to get you there.

Going back to our straight line between point A and point B, it is very important to stay the course and trust the process. The bookshelf of a person who has unsuccessfully tried to lose weight many times, or perhaps experienced success but failed to maintain it, is filled with lots of different books, each one leading off on a different tangent.

The luxury of choice comes at a price, the straight line becomes a maze that you get lost in. When you have a ‘bad’ weigh in, your trainer is going to show you that actually, you’ve lost inches, and that you’re probably a little heavier due to the high-salt meal you had last night. You’re going to see that the process works, and you’re going to avoid the guilt, and avoid getting lost in the maze.

It’s this structure that takes all of the thinking out of improving your body and allows you to learn in the most efficient way, by doing.

Which leads me on to the fifth and final benefit of working with a personal trainer.


It’s not always easy, a personal trainer’s job role isn’t limited to exercise and nutrition. Often times a personal trainer plays the role of the ‘unofficial therapist’.

I dare say that stress is a large part of what causes people to become unfit in the first place. Long hours, strained relationships or just some pain-in-the-arse colleagues, can all make it much harder to stick to your goals and make positive changes in your life.

I know some very good coaches whose people skills are so good that despite only average levels of knowledge in exercise programming, their clients do brilliantly. This is because when you get the foundational elements of your life in order, it becomes much easier to make the changes you need to make.

Your health is so much more than just muscles and fat. When you get the support you need, and learn to challenge your beliefs and improve your thinking, everything else becomes almost easy. This is why support is such an important part of change, and why many fail simply because they don’t have it.

That concludes part 3 of Why Do People Use A Personal Trainer?

I hope this opened your eyes to the world of personal training and what it can do for you.

Until next time,


P.S If you’re looking for personal training and want to have a chat about it, fill in the form below and I’ll be in touch!


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Why Do People Use A Personal Trainer? Part 2

In part 1, we talked about the knowledge you can gain from working with a personal trainer.

Knowledge, they say, is power. But what is knowledge if not properly applied?

Knowledge without application is nothing.

While it’s good to have the knowledge of what you should do to achieve your goals, actually doing what is necessary is an entirely different thing. As they say, easier said than done.

Which leads me on to the second reason people choose to work with a personal trainer.

#2 Accountability

Accountability is important, if we weren’t accountable to anyone then we might not do anything. Being accountable to yourself is sometimes difficult if you’re already juggling lots of other things.

You can be accountable to other people, it doesn’t have to be a personal trainer, but often gym partners and weight loss buddies do not keep the habit themselves, and so when they stop, you stop. It is a very good system if both people are dedicated though.

Being accountable to a personal trainer is a little different. We hold people accountable for a living, and honestly, half of the time people need calling out on their bullshit. That’s not some holier than thou remark, no one is immune to making excuses to themselves. It’s not judgement either, it’s just saying the things that need to be said to bring the problem into focus and help a person get from where they are to where they want to be.

Hearing something from someone else is oddly different to thinking it yourself. Sometimes we feel we need permission to make certain changes. When your personal trainer tells you what you need to do and why, you don’t second guess it in the same way and when you do go ahead and apply, .. well then you get the results you wanted.

#3 Investment

If you pay for something then you are, at least partially, invested. I’ve run free offerings before where I’m put out all of the advice and support that people need with the same level of service as I always provide, but the results are never quite as good as when people are paying for it.


Because investment matters. It’s a weird part of our psychology.

How many free e-books have you downloaded and then done nothing with? How many books have you bought and only read them once?

You’re not going to miss £10 spent on a book. It could be the best book in the world and you still wouldn’t get the same level of value from it.

When you make a financial commitment, you’re more likely to follow things through.

This doesn’t just go for money, time is important too. I like to publicly state my intentions when I need a kick up the arse, like I have done with this January challenge to put out two blog posts per day. If I hadn’t created a perceived consequence of losing credibility which took me both time and money to earn, I’d probably have allowed my attention to be pulled into other areas and I wouldn’t be seeing it through.

For what it’s worth, most people who fail in their fitness efforts aren’t lazy, they just don’t allocate time and energy to it consistently enough. Other aspects of your life will take that time back if you don’t protect it.

For the final two reasons that people work with a personal trainer, head over to part 3.

Until next time,


Why Do People Use A Personal Trainer? Part 1

You might see posts or articles about personal trainers on facebook, in internet articles, or in your local or national newspaper.

Maybe you’ve used a personal trainer, maybe you’ve thought about it. Perhaps you’ve never thought about it and don’t think having a personal trainer would provide a benefit for you.

Personal training, as an industry, has exploded. The good side of this is that there are lots more people helping others to improve their health, and often, change their lives. The bad side is that there are many more inexperienced personal trainers who simply do not yet understand how to help the people they are working with.

In this three-part post, you’ll discover why people choose to work with a personal trainer, what the ups and downs are, and whether you’d benefit.

Some of the parts covered will seem pretty obvious, but some of them won’t.

#1 Knowledge

I dare say that most people reading this have at least a basic idea of how to lose weight, and also a pretty good idea of how to build muscle. It’s important for your personal trainer to be knowledgeable of their profession but there is much more to it than that.

Still, let’s cover how the knowledge of a personal trainer can benefit you.

Although you may know that you need to eat less to lose weight, do you know where you should cut the calories from? Do you know how to make sure that you’re not hungry all the time? Or whether you’re eating too much or too little? How about supplements? Often it’s more about how much commission there is rather than what’s good for you and your goals.

All of these little questions, combined with all of the conflicting information in fitness magazines and on the internet, make it hard to know what the hell you’re supposed to do!

Sometimes it’s nice to let go of that side of things and have someone else handle it for you. This is why businesses hire accountants! Sometimes it’s better to clear your brain and leave it to the people who know best.

Take notes though, the goal is that you learn enough to eventually do it yourself if you choose to.

When it comes to exercise, this is even more beneficial. A lot of the exercise advice out there is awful, and if you think ‘experts’ aren’t affected by the same trends that the papers, magazines and billions of people are, you’re wrong. Papers will just pick the experts to suit the article they’re writing.

Doing the right exercises the right way will save you a lot of time and minimise the risk of injuries and setbacks. Not every exercise is right for every person, knowing when to spend a bit more time to learn an exercise and when to substitute it for an alternative is key to improving your body safely.

A grounded view of an experienced personal trainer who has worked with people like you is invaluable, as s/he is prepared for most of the obstacles you’ll run into throughout your journey. Rather than a problem stopping you in your tracks, you’ll often find helpful advice or a small change of approach will normally do the trick.

That doesn’t necessarily mean that you won’t have to work at it, it just means you’ll know exactly what you have to work on, so you’ll spend your energy in the right areas and stay on track.

A personal trainer’s knowledge of anatomy, physiology, nutrition and exercise aren’t enough though. They must also become an expert in you. You’ll have different habits, different triggers and different circumstances to other people, a good personal trainer will ask lots of questions to help you to make the changes you can make in your life, and mitigate the damage from the things you can’t change.

This is why it’s better to work with a personal trainer over a longer period of time, even if you see them less frequently. The more they get to know you, the better they’ll be of service to you.

You ca find more benefits of working with a personal trainer in part 2.

Until next time,


The ‘I’ Code: How Your Words Define You

It was a quiet afternoon in the gym until about 45 minutes ago, it was the end of the week and the gradual sleep deprivation and hours working had caught up with me. I was going to squat today at some point though because unless I’m injured, I don’t miss training sessions.

As it happens, Dom had come in to train squats.

I’ve known Dom for a long time, he was one of my first clients and through discipline, practice and patience he’d gone from being weak and out of shape to becoming a competitive powerlifter. No one else was in, this seemed like a good time to squat.

So we grabbed our belts, I grabbed the little white beepy thing that lets me know if anyone else comes in to the gym, and we made our way to weight room.

Have you ever had a session where your warm-up weight felt heavy? It was one of those. I could feel the tightened muscles in my legs rebelling as we started, I felt like I’d already done a full session before I’d finished my warm up. Still, we warmed up and worked up adding plates as we went.

Taking turns we gradually crossed off our sets for the day, it was now my last set and I was flagging. Dom used a nasty bastard tactic on me that I had used on him many times over the years..  lie about how many reps I had left.

You’d think a grown man would be able to count to six but it turns out that when you’re squatting heavy and trying to get more breath in as your vision starts to blur, you’re not that great at anything requiring brain power.

There’s a funny thing about squats. You nearly always have another rep in you.

You do.

It’s just horrific to get through.

Anyway it worked like a charm, we got all of our reps and we’d survived to lift another day. As I sat against the wall catching my breath I said “I swear the only trick to this is forcing your body to do this shit.”

Completely uninhibited and simply true.

When I’d taken in enough oxygen to regain my mental faculties I thought to myself, ‘I don’t regularly appreciate the importance of this. Do other people?’

Your Body Will Do What You Tell It

Our bodies do have limits but not many of us ever come close to testing them. Our minds give up first. The body sends the mind messages and the mind, like the captain of a ship in a storm, must keep the crew on track through hard times, regardless of how panicked or tired the crew is.

Getting that extra rep, running that extra mile, keeping to your diet when you want nothing more than to break it. These are all times when the mind has to keep the body in check. For many people though, the body will win. The mind will decide that giving up is an option and begin to rationalise it so that we can have what we want in the moment, rather than what we truly want.

You have all of the power and all of the choice, you just need to take the responsibility that goes with it.

Take a deep breath and go sit at the big desk on the top floor. You’re in charge, you know what you want and you just have to give the orders and make sure your body follows them.

Choose Your Words

Language is important. Most of it is subconscious and it is learned that way, it’s not that easy to open our conscious mind to something that lies beneath.

Most people who I’ve trained have achieved awesome things, there are a few exceptions but I could count them on one hand and still have enough fingers free to grip the bar. I’ve also noticed that each ‘generation’ of people who I train with get better significantly faster than the last. As much as I’d like to say it’s just that I get that much better each year, it’s not that at all. We all pick up mannerisms from the people that we spend time around and the group of people who thought and talked like achievers was simply bigger each time newer people joined. They adopted the beliefs of the group, they saw what was possible and they did it for themselves.

There’s nothing and no one in existence that can hold you back like you can. Your beliefs and your words are powerful, they form the fabric of who we are and what we get out of life.

Weak Words

So how can our words make such a big difference?

I can’t..

  • I can’t do this.
  • I can’t do that.
  • I can’t say no.
  • I’d love to do this but I can’t let so and so down.

Can’t is a word that should be used rarely when appropriate because we use it at all the wrong times.

You can do most things, it’s all down to whether you choose to. And that’s an important distinction. Choice.

When you say you can’t do something you’re giving away your power and your responsibility. You’re making yourself weak by speaking weak words.

To say you can’t do something is to say that it is impossible for you. If you use the word can’t then there had better be a yet at the end of the sentence or you’re telling yourself that for you, this task isn’t possible and don’t forget it’s not your conscious mind that is going to be using this information. No, it’s your subconscious mind that will run this belief like a background programme until it infects everything you do.

My grandma used to say there’s no such word as can’t. Credit to her, I can’t remember hearing her say it once outside of that phrase. You can do most things. You will or wont, you do or don’t but don’t surrender your choice and power to a bad choice of words.

I’ll Try

I’ll try isn’t always bad. If you’re testing yourself against something that isn’t completely in your control then it might be appropriate but you don’t need to try not to snack.

Just don’t snack.

There’s no outside force making you do it, you have 100% control over that situation.

I’ll try is something you should say when you’re really pushing your limits or when something is outside your locus of control. If you can control the outcome then just do it.

Always and Never

Never and always can also make us weak. They can make us weak because they imply that we will always or never do something – Yes I know, obvious right?

If you catch yourself saying these things then understand that they can be as damaging as the word ‘can’t’ because your subconscious will run with them.

  • I never see things through
  • I always give in to cravings
  • I’ll never be able to do what they do
  • I’ll never be able to lift that

Challenge your words and challenge your beliefs. I’ll bet that every person who uses phrases like these can find evidence to support the opposite argument. There will be times that everyone did see things through, didn’t give in to temptation and with enough work, most times you can achieve what you set out to.

The ‘I’ Code

When I was in high school, I studied philosophy as part of our enrichment programme in sixth form. The teacher of this class was a man called Mr Shaheen and he was a calm, intelligent chap who knew how to stimulate critical thinking in a group of know-it-all teenagers. One day he said to us that we, humans, were effectively the same as computers. He opened the statement to discussion and the lesson went on from there.

That was over 10 years ago. Since then I’ve built several websites, worked with programmers and application specialists and I’ve coached a lot of people. I now know that we are remarkably similar to computers; we can be incredible when properly focused, we freeze up when we try to do too many things at once and our programmes and background programmes ultimately determine who we are and what we do.

To those who think that we’re that different, stop to consider the fact that you’ve probably bought something from a machine this week. 

Just like computer programmes have their languages, we have ours and the ‘I’ code forms the most important part of our identity.

  • I am
  • I will
  • I can
  • I think
  • I believe
  • I want
  • I need

Everything that follows ‘I’ says a lot about you. Your character, your thoughts and beliefs, your wants and needs and dreams. We should be aware of what we say when we start a sentence, spoken or written, with the word ‘I’.

Similarly, we should also be mindful of things we say starting with ‘You’, especially when talking to children and young adults who we might make an impression on.

Make sure that the words that follow ‘I’ make you stronger and make sure that when other people talk about ‘you’ they aren’t putting limits on you.

If you want to be a winner, you’ve got to act like one.

Until next time,




Can You Think Yourself Fit?

You’ve probably seen some books on the shelf with too-good-to-be-true titles about thinking yourself slim. While you can’t escape the fact that you have to put some work in, there’s some pretty crazy stuff that goes on between your ears.

The Placebo Effect

You’ve probably heard about the placebo effect, but do you know quite how powerful it is? Or how you can put it to work for you?

What Is The Placebo Effect?

The placebo effect is basically when something happens because we expect it to happen.

Is The Placebo Effect Real?

It’s not some made-up thing, it’s very real; so real that scientific studies into drugs have to be placebo-controlled to make sure that it is the drug producing the effect and not our minds.

Nuts right?

But what I’m about to tell you is all true.

  • Morphine administered by a Doctor is much more effective than if delivered by IV drip when the Doctor is not there.
  • Fake surgeries on the knees and spine have been found to be as effective as the actual procedures.
  • The placebo effect makes up a significant portion of the effect for those taking anti-depressants.
  • You will be filled up more if you believe you’re eating a more filling meal, regardless of whether it actually is.
  • Men who believe they are taking anabolic steroids gain more muscle and strength even if they’re not.
  • Women who believe they have active lifestyles lose more weight and experience better health than those who don’t believe they are inactive.
  • Brand name pills are more effective than supermarket brands, not because they are different but because they are more expensive and people equate price with value.
  • People who believe stress is bad suffer from stress way more than people who don’t.

How crazy is that?

This is your mind on placebo.

I should probably cite some studies to back these up. I’m not going to. A bigger project I’m working on will include most or all of these cases with references included but for now you can Google it if you’re curious.

But how can you possibly use the placebo effect on yourself? It’s it like being hypnotised?

Well, you can’t exactly, but you can use the underlying principle.

The Power Of Expectation

The placebo effect is caused by our expectations. If you believed you were taking anabolic steroids but did not know what anabolic steroids did, you would not experience greater muscle mass or strength. You would not expect the result therefore the placebo effect would not occur.

There are lots of expectations we have of ourselves that affect us each and every day.


Self-talk could be described as the voice in our heads, although things you actually say out loud are a part of it too.

“I gain weight just by looking at junk food.”

Shut up Sandra, no you don’t. But this kind of self-talk genuinely holds people back. Here are a list of things people say to themselves that make them fail.

“I have no will power”

“I can never stick to anything”

“I always give up”

“I want to look good, but I love food too much”

Do any of them sound familiar?

The worst kind are the ones I hear most, when I ask someone about their goal and they start their sentence with a self-defeating statement

“I know I wasn’t meant to be skinny, but…”

“I won’t ever be slim, but…”

Now I’m rational, to a fault sometimes, but it has some benefits. The best way to get over defeatist self-talk is with a large dose of logic.

“I have no will power” – If you’ve ever got up when you’d rather stay in bed then you have will power. False statement.

“I can never stick to anything” – You hold down a job don’t you? You brush your teeth every day too. False statement.

“I always give up” – Are there no places in your life where you didn’t give up? No places where you actually stuck to something and experienced success? What makes this different? False statement.

“I want to look good, but I love food too much” – Does that mean that everyone in the world who loves food looks bad? Or that no one who looks good loves food? False assumption.

All of this defeatist self talk has real effects. You probably won’t gain weight from it, although it wouldn’t be the strangest thing I’ve ever heard, but you will be more likely to fail because you expect to.

A kind of cruel self-fulfilling prophecy.

Taking Control Of The Voice In Your Head

So what if you trained yourself out of these limiting beliefs? What if you believed you couldn’t fail?

How much more enthusiasm would you have? How much more likely would you be to succeed?

Take these as examples:

“I can lose fat” – True statement, no one is immune to starvation.

“I can build muscle” – True statement. It’s a normal physiological adaptation.

“I can control my behaviour” – True statement. At times it may be harder but you’re a human, we’re the best species at it.

Little things like this affect you big time. Keep in mind that we’re taking about the same function in your head that can make pain go away and help you recover from chronic problems without actually having the damn surgery. It’s powerful stuff.

So if you’re going to have expectations, make them great.

Go into your next session expecting the weights to fly up, expecting to hit every rep and then some. Expect your body to change, expect your energy to increase. Are you tricking your mind?

Maybe, but the effects? They’re real.

Until next time,