The hidden adversary in fitness- The mind

 "90% of this game is mental."
This is one of the 1st tidbits of knowledge bestowed on me by my 1st coach. A comment that rings in my mind daily. A comment I myself use with my own clients often. That mental battle is all too real! 

If you're outside of this fitness world, you might not realize that there's an inner battle happening. From the outside, those who don't participate in regular exercise/training and eating in a ways that compliments their goals and health, might see a motivated, hardcore individual, who loves the gym and think we never have a lack of motivation, desire to quit, fear or self doubt.

Nothing could be further from the truth!

At first, the mental game will be prominent. You'll struggle with breaking old habits, you'll need to practice new ones! You WILL fail. You WILL want to quit. You WILL hear that little voice, 'I can't' some days. 

The difference between those that succeed and those that quit, comes down to those who are willing to work on their mind. Those who work to grow their mental fortitude first and foremost. As as coach, I don't just program meals and training. Much of what I do for others is helping others with this mental work. Helping them to ask good questions of themselves and giving them tools for mental success around fitness and nutrition.

Some people think I have not felt these very emotions. I can tell you very honestly, yes I have, and yes, I still do sometimes! Bodybuilding prep is one of the hardest things I've ever done mentally. It will chew you up and spit you out faster than a Canadian who tries a Dutch dropje (salted black licorice candy) for the 1st time. I KNOW those doubts, fears, and mind games all to well. 
However, one must understand that nothing great happens until you get your mind in order. 

Nothing happens in the kitchen or in the gym without first the mental decision to do so. Perhaps at first this comes from outward motivation, however, eventually those outward motivations will not be what keeps you going. Motivation dies. You will need discipline. Discipline is your best friend. This 1st starts with learning to discipline your mind, your emotions, and your will.  
"90% of this game is mental!"

This mental game doesn't stop after you've made the habits. The mental game doesn't stop when you're years and decades in. You'll hear disapproval of other (Fitness shaming is real thing). You'll have those that would gladly pull you away from your goals with their own plans and desires for you. You'll sometimes wonder why you do this. You'll be tempted to give up. You'll still fail at times. If you compete, you will lose sometimes. You will hear that negative portion of your mind try to bubble up. Harness your emotions. Don't give way to temporary feelings and doubts. Talk to yourself in the mirror every morning if need be! Because "90% of this game is mental." 

 
Those who succeed don't just have physical skills and strength; they have mental strength and the proper mental attitude. The gym is war: prepare yourself!
Like a warrior mentally prepares for battle, one must mentally prepare for resisting fear of failure, fear of others, and the "I can'ts" that live inside each of us.
The mental and the physical must cohesively work together in the undeviating realization of goals. The body is only as strong as the mind allows it to be.
The importance of a strong mindset cannot be overstated. It doesn’t matter how great your training program or diet is; if your head isn’t in the game, you’re wasting your time. Self-doubt, apprehensiveness, and reluctance need to be questioned as to why your are feeling them, and dealt with. Ask the deep questions of yourself.  To succeed, you must overcome these psychological restraints and push yourself to new limits. "90% of this game is mental!"

The type of psychological and spiritual preparations of days past has lost its value in a contemporary society plagued by mediocrity and failure. Archaic greats understood the mind-body connection, and they understood that only when the mental and the physical were in cohesion could the actualization of one’s ambitions be realized.

How often I hear the words "I can't because...." is saddening to me. Self doubt and fear makes many excuse themselves and it cuts of their abilities to even try. They have already decided their fate.

If you want to survive in this game leave your self-doubts, regrets, and negativity at the door. STOP THE NEGATIVE SELF TALK AND EXCUSES AS SOON AS YOU RECOGNIZE THEY ARE THERE! Don't give it a place in your life.  

Heavy weight won’t sympathize with you because your boss kept you late at work, you missed a meal, or you were not in the mood to train that day. Two-hundred pounds is always going to weigh two-hundred pounds, and if you start making excuses and telling yourself it might be a bad workout for whatever brand of bullshit is on your mind that day, you’re going to get buried. There’s no two ways about it.

How you think is going to dictate how you perform, for better or for worse. If you’re apprehensive about what you came in the gym or the kitchen to do you’re not going to accomplish anything. The iron has no remorse about crushing you, or your dreams. If you want success, you have to be prepared to take it. Never hesitate. Never question what you’re capable of. You’re stronger than you think.

The only person holding you back is yourself.

So, what can one do when facing thoughts of self doubt, fear, etc. 

1. Learn to be aware of your emotions, and inner dialogue. Stop negative self talk as soon as you recognize it. If you feed it, it will only grow. 

2. Visualize your success: Imagine yourself achieving your goals and performing at your best.

3. Stay focused on the task at hand: Get it done. Don't give room in your mind that it is optional. Fitness is like brushing your teeth, it's self care for now and the future. Don't skip it. Just do it. It's part of your day. This is what you do now. Schedule it in! 

4. Use positive affirmations: Use positive affirmations to stay focused and motivated. Repeat affirmations such as “I am strong” or “I can do this” to help you stay mentally focused.

5. Go deeper: Ask the hard questions. Why do I feel like "I can't", What am I feeling when I screw up with diet? What can I do when I think or feel these things? etc. Those that succeed ask hard questions of themselves .

6. Take one day at a time: Change is hard. Take it one day at a time. Get up when you fall. You'll fall many times, but you only fail when you quit. 

7. Prepare to fail: You WILL fail from time to time. You can fail, but DO NOT consider yourself a failure. You can fail without being a failure. There is a difference, one is a verb and one is an adjective. Don’t let the term failure describe who you are. It’s okay to fail; it’s not okay to be a failure.

In theory, a 1 hour workout a few times a week and eating for success is easy on paper but remember that you're inner dialogue is what truly determines your success. "90% of this is mental!"

Can't - Edgar Albert Guest

Can't is the worst word that's written or spoken;
Doing more harm here than slander and lies;
On it is many a strong spirit broken,
And with it many a good purpose dies.
It springs from the lips of the thoughtless each morning
And robs us of courage we need through the day:
It rings in our ears like a timely-sent warning
And laughs when we falter and fall by the way.

Can't is the father of feeble endeavor,
The parent of terror and half-hearted work;
It weakens the efforts of artisans clever,
And makes of the toiler an indolent shirk.
It poisons the soul of the man with a vision,
It stifles in infancy many a plan;
It greets honest toiling with open derision
And mocks at the hopes and the dreams of a man.

Can't is a word none should speak without blushing;
To utter it should be a symbol of shame;
Ambition and courage it daily is crushing;
It blights a man's purpose and shortens his aim.
Despise it with all of your hatred of error;
Refuse it the lodgment it seeks in your brain;
Arm against it as a creature of terror,
And all that you dream of you some day shall gain.

Can't is the word that is foe to ambition,
An enemy ambushed to shatter your will;
Its prey is forever the man with a mission
And bows but to courage and patience and skill.
Hate it, with hatred that's deep and undying,
For once it is welcomed 'twill break any man;
Whatever the goal you are seeking, keep trying
And answer this demon by saying: "I can."