Mindset Overhaul: The Hidden Key to Fitness Success

It’s not your diet plan, workout routine, or genetics…

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…it’s your mindset.

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If you’ve struggled with adherence and consistency in the past or feel like you keep starting over on your fitness goals, your mindset is likely standing in the way.

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Analogy: Fitness Is Like Chutes and Ladders

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The fitness journey is not linear, it’s more like a game of Chutes and Ladders. Setbacks are absolutely going to happen. Your mindset, however, can help hedge against setbacks that occur, which is pretty powerful.

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Let’s Dive into the 5 Most Common Roadblocks in the Fitness Journey…

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1) All-or-Nothing Thinking

• "I ate one unhealthy meal, so I've ruined my entire diet. Might as well give up."
• "I missed my workout today; there's no point in exercising for the rest of the week."

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This mindset leads you to believe that if you can't do something perfectly, it's not worth doing at all. This only creates discouragement and makes you give up when faced with any setbacks or minor deviation from your health and wellness journey.

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How to blast the roadblock:
Practice flexibility and self-compassion. Understand that small setbacks are normal in the fitness journey and don't negate all of your progress. Instead of giving up or dwelling on past choices, focus on making healthier choices moving forward. Don’t bully yourself into “reinventing” your strategy to reach your goals.

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2) Instant Gratification / Shiny Object Syndrome

• "I've been eating healthy for a week, why haven't I lost 10 pounds already?"
• "I worked out yesterday, why am I not seeing immediate muscle definition?"

Those of you expecting fat loss when you haven’t even started a calorie deficit…I’m looking at you!

Expecting immediate results and becoming frustrated when progress is slower than anticipated is the fastest way to foster impatience and lead you to abandon healthy habits before they even have a chance to take effect! The human body doesn’t change overnight, so plan to allow for at least 4–6 weeks before seeing results from training, dietary, and lifestyle changes.

How to blast the roadblock:
Set realistic expectations and learn to play the long-game. Recognize that sustainable changes take time — a long time. Break your goals into smaller milestones and celebrate each achievement along the way to maintain momentum. This can help you stay motivated and patient without feeling like you’re spinning your wheels.

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3) Negative Self-Talk

• "I'm so weak for giving in to cravings. I'll never have self-control."
• "I'm just lazy and unmotivated. I'll never be able to stick to a healthy routine."

Engaging in self-criticism, self-doubt, and negative self-labeling can sabotage your efforts. This mindset erodes self-confidence and motivation, making it harder to stick to healthy habits long-term.

How to blast the roadblock:
Challenge and reframe negative thoughts. Replace self-criticism with self-encouragement. Treat yourself with the same kindness and understanding that you would offer to a friend facing similar challenges. Your thoughts influence your reality, so keeping a good attitude and a positive (or at least neutral) internal narrative is more conducive to your goals than being a jerk to yourself.

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4) Comparing Yourself to Others

• "Look at how much weight they've lost. I'll never be able to achieve that."
• "They can run a marathon, and I struggle with a 5-minute jog. I'm a failure."

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Constantly comparing yourself to others' progress or appearance feeds feelings of inadequacy or envy. Everyone’s journey is unique, and unrealistic comparisons can hinder your own progress and lead to self-sabotage.

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How to blast the roadblock:
Stay in your lane. Shift your focus inward. Remember that everyone is on their own path. Instead of comparing yourself to others, focus on your own progress and growth. Honor how far you've come and celebrate ALL progress, no matter how minimal it may feel. Set up personal milestones and rewards, like taking yourself to the movies or treating yourself to a pedicure. This can help create positive reinforcement.

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5) Fixed Mindset

• "I've always been overweight, so there's no point in trying to change."
• "I'm not a 'fitness person.' I'm just not cut out for this kind of lifestyle."

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Believing that your abilities, traits, and health are fixed and unchangeable will limit your willingness to learn, adapt, and grow. Embracing a growth mindset, where you see challenges as opportunities for growth, can lead to more sustained health and wellness improvements.

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How to blast the roadblock:
Cultivate a growth mindset. Embrace challenges and setbacks as opportunities to learn and improve. Believe in your ability to develop new skills and make positive changes over time. Recognize that change is possible with effort and dedication. Adopt a “failure is feedback” mentality instead of “failure is a life sentence.”

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In the Pursuit of Health, Your Mindset Is Key

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Roadblocks, like the ones above, can hinder progress more than any other variable in the fitness journey.

But with flexibility, self-compassion, realistic goals, positive self-talk, and a growth mindset, you can overcome these obstacles. Lasting change takes effort and time, but each step, no matter how small, moves you closer.

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Ready to start thriving again? Let us help by putting an expert in your corner to get you there faster and maintain that progress for life! Learn more about our online health coaching by clicking here!