4 Stages of a Positive Fitness Mindset

By emile



Fixed mindset way: You're determined to lose “30 lbs. In 30 Days” slip into a little red dress by Valentine's Day, so you never miss a workout.

Growth mindset way: Take a less-is-more approach. Burnout happens when you expect too much too soon. Exercise from the mindset of a marathon instead of a sprint. Even with the smartest, most effective workout program, you still can't force your body to become stronger or slimmer any faster than it physiologically can. Like having a baby, in most takes 9 months give or take a tiny kick announcing a possible early arrival.

Start with the small steps utilizing lowest reps, sets, and weights. It's better to do too little in the beginning than too much, so you don't exceed your ability to recover mentally or physically.


Fixed mindset way: Your excitement starts to fade when your results aren't seen right away during the first week. You start skipping workouts and cutting corners.

Growth mindset way: Set mini goals marked by a monthly “report card”. One major reason for dropping out is the failure to meet or set realistic goals and expectations, especially within the first six months of starting an exercise program. Short-term goals that focus on the process (like time spent exercising) are more likely to boost your confidence, set measurable progress and keep you on track more than long-terms outcome goals like total weight loss or personal strength gains.


Fixed mindset way: Boredom and apathy override your commitment and motivation. You'll use almost anything — work, family, stress, the weather — as an excuse to skip exercise.

Growth mindset way: Make a change. Use a different piece of cardio equipment or work out in a different part of the gym. Don't let yourself get bored. Hire a trainer to teach you training techniques that take your training knowledge up a notch or incorporate a new cardio strategy into your workouts like battle ropes, giant power circuits, M2 MRT/PT then in three weeks you’ll see a change to endurance runs or high-repetition work with free weights. Give your body new “tweaks” to adapt to so that it never has a chance to adapt.

Personal training: The best workout for your body type.


Fixed mindset way: Exercise slides from your list of top priorities. You want to throw in the towel (there's always tomorrow or next week ).

Growth mindset way: Make a schedule and stick to it for at least five weeks. A study in Health Psychology reports that it takes new exercise participants that long to make their sessions a habit. Or make a date — with a trainer, your guy/girl, or your best friend. Peer or social pressure can be a great motivator. You're more likely to stay on track when someone is holding you accountable.

It's a lifestyle, not a quick resolve to make this a life-long habit and stop BS' ing and excuse making.

You'll be happier later in life you did and stuck with it.


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