Making Mental Fortitude

    Posted on 9th February 2020 by Daniel Newman-Beinart



    There are two moments when you gather your forces and prepare to change your habits for the better.


    It could be for a completely new beginning or a reboot & refresh of your existing exercise habit  


    Its all about getting off to a good start – so how do you find that extra will power to get a great few weeks in that re-sets the habits and starts a new wave of results coming 

    Here are a few good tips

    1. See  it – use a visual tracking device like the one that gets sent to you in your initial food email ( ask us to resend it if you want one). The food and activity tracker we provide you should be printed out and stuck up on your fridge or somewhere you will see it everyday. Colour the squares for each day in green when you exercise and score your food and drink with a number out of 10- this becomes an instantly visible motivator and reality checker. It rewards you with feel good about your success to see those blocks lit up with exercise events and good food scores  if you are doing well and provides a reality check and a boot if your plans are struggling. If you don’t have lots of lit up blocks and high scores – don’t get down – get on it ! Its okay not to feel like it with good scores behind you but this sheet will tell you when to stop making excuses and get it done if thats what you need to see. It will congratulate and reward you if you’re already doing well.   

    2. Know from the beginning these three things

    i) Will power IS required  to change habits and start a positive cycle – anything else is a lie. So gather the will power and get started with the new plan – it might be a tough start but it will feel great once done. We can help a lot. Will power is required. Use these tools and ideas deliberately and actively to charge yours.

    ii) It gets much much easier. Positive cycles and good history of routine will later make will power unnescessary – you will enter a cycle where you love working out (or love the outcomes and positively want to workout) 

    iii) Good exercise habits typically re-inforce good food habits . 

    3. Reach out when you need a little extra help, updates to workouts or food method or menu’s is really useful. See the food articles here for snack and workout ideas but definitley do reach out and ask for help anytime its needed.

    4. Follow inspirational stories , change isn’t easy but its fuelled and enabled by belief. We will be doing a regular newsletter and on the blog (and insta) we will be having a regular inspiring thought or story – tune in regularly and enjoy the boost.

    5. Create short milestone goals and choose some inspirational measurements such as ‘clothes fit’ ‘exercise performance’ to track. Food habits and body fat are also good things to track. It may help to pick an event and target it, this could be signing up for a run or just an upcoming social event or date. Having a ‘when’ and ‘where’ to help focus your plans is a good idea. Tracking your actions such as in point 1 above with a view to that event date can be effective. 

    6. Have a very clear plan of action for your food and exercise week – then set rules that give you flexability, discipline and motivation. Ie know what your week of exercise is. You might have some fixed events like your PT sessions, a class, gym visit or a run but you may also have some opportunities for getting one extra in the bank envisioned in advance.


    +1 Grabs 

    This +1 grab is a very useful thing to have ‘planned in’. Imagine you already have a plan to workout Mondays, Wednesdays and Saturdays. Then you decide in advance that you will grab an extra run or workout extras when the wind is in your sails. These are then banked so that when the day comes that you fall ill (or your kids arre ill) or work has gone crazy and you just can not exercise, you lose some workouts but your overall frequency will still be what you wanted it to be.


    If you grab the occasional extra workout to your plan, then you create a bank of extra workouts  and your actual frequency will fall only back to what you wanted it to be anyway ( as opposed to finding your ‘best laid plans’ to exercise 4 times a week turned into an average of 2.2). Life will take planned workouts away , creating a contingency by using times when your energy and motivation is up to get ahead – is the only way to come out on plan – its a better strategy than ‘catch up’. Use +1 grabs and getting ahead when it feels good. Use catch ups when you have to.   

    Catch Up Rule and Flexability 

     When its just the wrong day …. if you do push something to another day, then decide exactly when and what it is going to be and diarise it as soon as you can. Use this principle of flexability only in tandem with this principle of discipline to move a workout once but don’t move it twice. If forcing yourself to go  when your actually quite ruined undermines a positive relationship with fitness – don’t  do that, instead allow yourself to kick it on once  – but the second time ideally, third definitely – since you’ve already favoured a rest once (or twice) shut up , get up and go 🙂

    Once you have  both these rules functioning to support really good frequency – you will be in a positve cycle and the habit and routine will fuel the motivation, outcomes will fuel it again and increase the strength of the positive    

    Leave a Reply

    Your email address will not be published. Required fields are marked *