Chat with us, powered by LiveChat


Positive Inner Dialogue

We all know the little voice inside our heads.  It's always there, and it's always saying something.  Many people don't realize that the voice has a lot to do with outcomes of our fitness journey.

Here's what I mean: when we talk negatively about ourselves or beat ourselves up, we don't do very well.  Just like when we talk negatively to a friend and beat them up with our words, they don't do too well either.  Our words matter.  Words matter friend to friend, and self to self.  

The Difference

A stranger calls you a big mean monster.  Response: we get mad, instantly defend ourselves internally, and get over it.  (Obviously we aren't a big mean monster).  

A friend calls you a big mean monster.  Response: we get sad, question whether we are or not, then hopefully talk about it or let it pass, then move on. (I'm not a big mean monster, right?)

WE call ourselves a big mean monster (Or that we will never be successful in our fitness journey).  Response: we believe it and hold onto it, like idiots.  

Cognitive Distortion is Real

Just because we feel like we aren't moving forward does not mean that we are not moving forward.  That's why we try to take pictures at least once per month and measure other key metrics: work done, body weight, and body fat.  

"I feel like I'm not moving forward."   I hear this a lot.  Usually, all I have to do is show any athlete that I train their pictures and how far they've come.  Sometimes it doesn't work.  It's the inner voice that's on a continual negative loop that is wreaking havoc.  

Fire The Critic

The little internal voice can be a real jerk.  Nothing but negative criticism on full volume.  

Here's what I propose: get rid of him!  

Hire A Tiny Coach

A good coach is life-saving.  They'll pull you to higher levels than you ever thought possible.  They'll demand excellence as a new standard, if you let them.  

A great coach will lift you up constantly.  A great coach will believe in you.  So, hire a tiny coach as your internal voice.  

The Thing:

I don't like the word "hack", but fostering positive inner dialogue is one of the biggest ways to improve your fitness journey: be KIND to yourself, compliment yourself, and motivate yourself.  All of this especially when you're having a hard time.

Sometimes my own inner dialogue is a coach that is screaming at the top of his lungs:

You can do this.  You deserve it.  You're tough.  Look at how far you've come.  Make it happen.

Full.  Volume.  Over.  And.  Over.

I believe in you.  The fact is, you have what it takes.  You should believe in you, too. 

Be Real With Yourself

We all see the world through our own lenses, and our lenses distort reality.  This means that some of us think we are doing better than we actually are, and vice versa.  

You are never doing as good (or as bad) as you think you are.  

This is half of my job: helping you see reality in regards to your fitness journey.  If you haven't measured your food for 4 weeks then I'll call you on it.  (This is the toughest part for most people).  

Conversely, if you're putting consistent effort towards your goals in all areas, then you will move in the right direction.  

One of the biggest things YOU can do is to take a hard look at yourself, your goals, your efforts, and your history.  Are you doing the things you thought you would?  Does progress look the way you thought it would?  Are you willing to push forward with a new version of reality, one where consistent effort is required?  I guarantee it's worth it if you dive in.  

For those of you that are busting your butts, I see you.  Don't beat yourself up, but instead enjoy the journey.  Enjoy the strength and health that you have earned.

For those of you that are slacking, I'm calling you out.  You have more, and I want it.  

You have what it takes.


In a world that is so afraid of failure it's easy to play it safe and do nothing (especially when it comes to your fitness journey).  The flip side of this is stalling in knowledge.  We want to have the perfect plan before we begin.  Either way, we are doing nothing.

The thing is, the worst thing we can do is nothing.

 A B+ plan that receives consistent effort is light-years ahead of the A++ plan that is implemented every other Monday.  Don't be afraid to fail.  

Do the best with what you have.  Right now.

Here's what that looks like:

  1. Walk every day. You'll be leaner, healthier, and happier in the long run.  
  2. Drink lots of water.  The more you train, the more you need. 
  3. Go to bed.  Foregoing sleep is a sure way to increase cortisol levels (the stress hormone).  Lacking sleep over a long period of time will kill  you.  So take your sleep seriously.  
  4. Sweat.  Whether it's lifting, personal training, yoga, or gardening, do something that makes you sweat at least a little every day. 

These things aren't cool, but 95 percent of us need to work on them.  In fact, it's far more important than jumping around a gym 2 times a week.  

Either way, do something.  

In any moment of decision, the best thing you can do is the right thing. The worst thing you can do is nothing.
— Theodore Roosevelt

"Drop Everything and Train"

It’s easy to get overwhelmed with the urgent.  Today, everything seems urgent.  The problem is, it’s hard to differentiate between urgent and important sometimes.   

Urgent does not mean important.   

Training is never urgent, yet it could not be more important.   

Ten years from now you will wish you had poured yourself into it.  

So, drop everything and train.  The rest can wait.