The Mindset

Just getting to the gym or cooking a meal is half the battle. We can come up with a million different excuses why we shouldn’t eat a healthy dinner or have a healthy snack on the go. It takes commitment to overcome these excuses; and it takes a mental toughness to push through the excuses, the laziness, and the other thoughts that defeat us.

A proper mindset is crucial to accomplishing your goals and creating a healthier lifestyle. If you struggle with your thoughts, here are some steps that you can take to develop a proper and healthy mindset:

Think Positively

Negative thoughts are like the plague. Once you entertain these thoughts, they can spread throughout your daily life and cause you to make bad choices, put yourself down and give up. As soon as you recognize that you are thinking negatively, quickly replace that thought with something positive.

Here’s a good example: instead of thinking negatively or getting depressed that the scale doesn’t show a decrease in body weight, turn that into a positive thought by saying “at least I’m consistently eating well and feeling better.”

Get Mentally Prepared

“Failing to prepare is preparing to fail,” is one of my all-time favorite quotes. This can definitely be applied to mental preparation. You must mentally prepare yourself for your daily workouts and food choices. If not, then you are easily setting yourself up for potential failure.

If you know that you are going to have a tough workout later that day, then mentally prepare yourself for that workout by thinking about how you will succeed. Additionally, mental preparation can also include reviewing your workout, your meal plans and other activities for the day.

This is extremely important because we all have a dream or a desired look. However if you don’t think about the roadmap that is going to transport you to the dream body you want, it’ll be extremely hard to get there.

Plan out each day with your journal to stay on track and laser focused.

See Yourself Being Successful

A great way to achieve success is by envisioning that you will be successful. In other terms, see yourself losing that weight or fitting into those pants again, and you will achieve it!

Seeing that successful outcome is a powerful motivator that can keep you working hard over a long period of time.

Anything worth having doesn’t come without some work. See yourself as successful to keep your motivation up.

Thinking about being successful can also help you to get excited and help you through finding a healthy meal despite feeling tired.

Most importantly thinking about yourself being successful can keep you accountable when you are deciding what to eat.

Think like a champion

Thinking like a champion means you are confident that you will succeed. You believe in yourself to accomplish any goals or tasks at hand. If you want to lose 25 pounds by the summer, then a champion mentality gives you the confidence and the drive to accomplish this. No goal is too big for you or too tough to attain.

Positive Support Network

Sometimes life can be hard. Even though you are improving your mindset, you can still struggle at times. This is when a support network of friends and family can help keep you encouraged.

Positivity can be contagious. And if you are surrounded by positive people, that mentality will rub off on you.

Additionally, a positive support network in the form of workout partners, can motivate and excite you to want to keep eating healthy and moving forward with your new lifestyle.

Be Thankful

Sadly, a lot of people face struggles and disabilities in life that prevent them from exercising or even eating healthy food on a regular basis. I’m not trying to depress you, but whatever your circumstances are, you should be thankful for what you have and know that you can do it.

Be thankful for the opportunity to create a healthier lifestyle. Don’t think of what you’re doing as a chore or task. That type of thinking only drains you of your happiness. Instead, be thankful for the chance to creating a healthier you. Being thankful will definitely help you to appreciate your journey and your effort even more.

Learn From Your Past

We all make mistakes. Nobody is perfect. Use your past mistakes as learning lessons so that you won’t repeat the same mistakes. Learn from past bad choices on eating the wrong foods so you can make better decisions the next time.

The next time you eat something you know you shouldn’t, don’t be hard on yourself. Something I tell my clients to do is say to themselves… “I know this is not good for my new lifestyle but this time I’m going to eat less of this unhealthy food than I ate last time.”

This will always keep you improving so that you don’t ever feel discouraged. You’ll feel like improvement is being made and that’s a great feeling to have.

You can’t change the past, but you can learn from it. Be brave to face past failures and embrace the opportunity to grow from them. Analyze where you went wrong and create a healthier you.

Forgive yourself

In addition to learning from your past, let go of the hurt and anger that you may have from letting yourself get out of shape. Forgive yourself and move on. Beating yourself up over past mistakes will only prevent you from having current and future success.

You can’t change the past but you can plan for the future and the success that you want to achieve. Don’t beat yourself up because it will raise your cortisol levels and cause you to gain weight. This will also waste time and make it take longer to see success.

Positive Affirmation

Practicing positive affirmations can help build your self-esteem and confidence. This is a daily ritual that can greatly improve your outlook on your life and your health.

Tell yourself everyday “I am beautiful” or “I will succeed.” After a few weeks, you will believe in these words and you will gain an inner peace, strength and confidence.

I do this on a daily basis. Once in the morning and again before bed. This gets me focused and helps me see exactly where I want to be.

An important factor to this is saying your affirmation as if you already achieved your goal. Avoid saying things like “I will lose 10 lbs.” Instead use phrases like, “I’ve lost 10 lbs. and feel great!”

Speak Positively

Another way to help eliminate negative thinking is to only use positive, strong, and encouraging words when you speak to others. Focusing on speaking positively will help you to think positively and this will become an attractive habit in your life.

On the flip side try to avoid being around friends and family who speak negatively. When someone comes around and throws garbage (negativity) around then it’s going to make you feel negative too.

Don’t Dwell

Even as you move along in this journey, you will still experience some failures and setbacks. But, since you are a champion, you will embrace these failures and learn how to grow from them. Part of the embracing and growing process is to not dwell on the mistakes or failures you’ve made.

If you’re not failing at something then you’re simply not trying hard enough. Every successful person experiences failure.

Accept that it happened, learn from it and move on. Dwelling on mistakes will only lead to defeat and negative self-criticism.


These are the most important steps you can take to building a positive mindset. The mind is a powerful thing. You need to harness and cultivate that power to bring positive, healthy changes in your life. I practice all of these skills on a daily basis and hope you can start to use them in your daily routine too.