how to keep your mind healthy
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The expert explains why a mind healthy is the starting point of the Challenge and shows how to get your head around a new mindset.

You can achieve amazing results in a short time by doing fitness sessions, but it’s not enough for long-term habit changes.

For that, you need to change your thoughts and behavior too.

When I first started coaching, I was always surprised, if not a little sad, at how many of my clients still didn’t feel really confident or happy inside, despite their tremendous changes and looking great.

Finding your personal motivation, your focus, your reason for setting your goals will make it easier to stick at them,

While researching why this might be, I discovered Neuro-Linguistic Programming(NLP). When I work with any individual I find the best in them–what makes them tick, the positive bits that make them a wonderful person.

It’s my job to help them see this too to remove any self-imposed limitations that prevent them from being, feeling, and looking how they want to, and helping them find the courage to achieve their goals.

Fitness’s all in the mind healthy

It’s quite easy to start making the physical changes, but if our identity – how we feel and think about ourselves – our values and beliefs stay the same, the changes are unlikely to last.

Ask the Right Questions

And write down your answers on a postcard that you carry with you:

  1. Why do you want to change?
  2. What will you gain if you lose weight and get fit?
  3. How will it add value to your life?


Tell your family or friends what you are planning to do so they can keep you accountable, support, and encourage you. Maybe they would even like to join you? Get in touch and tell us on social media for more support.

Put Your Training Head-on

Switch your phone off, get your ‘training head’ on, and go do those sessions. Make them happen, embrace sweating and getting hot, feeling uncomfortable, as trust me, you will be okay.

This is where the changes really happen. I love the training part! When you get the motivation and fuel right it will really help you to commit to the challenge and achieve tremendous results.

Pick the Right Date

I would recommend taking a week (or even two) before starting the the30-Day Challenge. This will give you time to plan what you need to do, buy, or change before you even begin.

Then, pop the date you are going to start in your diary and, if it helps with your commitment, share it on social media. And stick to it.

Be Kind to Yourself

Become your own best friend, the sort of person who would be honest with you, and hold you accountable.

Learn to find something positive to celebrate every day, something that you did, said, or felt, and also something that you learned.

Being kind, but giving yourself a gentle, motivating kick when it’s needed will encourage you to make changes, leaving behind any negative existence, empowering you to become your best.

#mindfulives Some days will feel tough, but this is perfectly normal. If you get it ‘wrong’ for a day remember, it’s just a day don’t beat yourself up, get back on track.

If life takes over, be it work, family, hormones, simply extend your finish date by a few days. But stay totally committed.

On the days that feel great, when you get it all ‘right’, celebrate and learn from what you do. Be kind, kick-ass, and commit to discovering that inner, stronger, fitter, happier you – inside and to keep your mind healthy

Keep your mind healthy

What does it mean to keep your mind healthy in the here and now – and how can it help you with your challenge? 

In 2013 a video went viral online. It was called ‘I forgot my phone’ and featured a girl going through her day without a smartphone.  As each hour passes, the trauma of living without her handpiece becomes more and more apparent.

She always needs to be somewhere other than where she is! Okay, it was dramatized and edited for an online audience, but it highlighted how we live in our multi-media world today.

A world in which an invisible ‘cloud’ provides instant gratification and constant stimulation. Add to the mix day-to-day stresses and strains, not to mention fitness challenges!

Thankfully, there are many ways we can find relaxation within ourselves – mindfulness, meditation, and Neuro-Linguistic Programming(NLP).

  • Every seven days in the plan you are given a walk/rest day – this is the perfect opportunity for meditation.
  • Focus on your breathing and how it’s connecting with your body, the in and out breath flowing with the movement of walking.
  • Channel your thoughts into the here and now, on one step then the next.
  • Visualize yourself outside your body and watch yourself at the moment.

Following our tips will help you achieve a sense of calm and well-being, even in a world moving at a hundred miles an hour.

Mind healthy with Being Mindful

Mindfulness is a method of focusing on the current moment – being aware of thoughts and feelings – through activities such as meditation, yoga, and breathing.

Practicing Mindfulness helps gain insight into your emotions, boosts attention and concentration, and brings countless health benefits. “Mindfulness can mean different things to many people,”

Habits are for life, so it’s up to you to create habits that fill you with energy and confidence. The Fit Inside Out program is a  kick-start to life long habit change, feeling good in yourself, mind healthy, and body.”

explains expert, “I believe it’s the ability to be aware of our thoughts and language at the moment. To understand how they make us feel and choose to respond in a way that enhances our well-being, mood, and state.

Being aware of how you feel, what you are focusing on, and understanding what is a helpful or limiting habit, can be a really useful skill to develop.

Mindfulness techniques and strategies are used to help calm the mind, center your awareness, and adapt things according to how you want to progress.

Walking, yoga, breathing exercises, keeping a journal, and spending time without external stimulus can all go a long way to enhance our mindfulness.”

Can you believe mindfulness will become an increasingly useful tool because of our busy and externally-stimulated lives?

Recent studies have shown that we spend an average of nearly nine hours a day using technology in some way, and a third of smartphone users check their device within five minutes of waking up.

“Finding the skills to quiet the mind healthy and develop strong self-worth and identity is key to contentment, happiness, developing life skills, and achieving your goals.

By learning to live in the moment, you can really focus on what you want to achieve, and be aware of what is limiting you.”


being mindful was one of the cornerstones of her success. “I learned that being  mindful of what I was eating, drinking, doing, and feeling, had a massive impact on my results.”

EXPERT explains, “I train all my clients to make mindful choices.

It’s about finding the way that works for them. I ask people to take a moment of quiet to write down three things they did that they feel really good about, and three they didn’t feel so good about.

By training clients to think mindfully I have found they are more productive and efficient at training sessions, eat better and more slowly, and think more helpful thoughts.”


Meditation can be in its conventional ‘pure’ form or a blend of different skills across NLP and mindfulness. “Key to meditation is quieting and clearing the mind healthy from all the stress and chaos within,”

says, Expert.“We should have some quiet time, but also a time to allow thoughts and clarity, limitations, dreams, and goals to flow.

Meditation enhances what we want to do and draws our mind healthy to things that may be limiting us, which with time and patience we can choose to let go.”

A combination of mindfulness and meditation is a very complementary partnership, and can be especially advantageous in coping with high pressured jobs, anxiety, or “being stuck inside yourself trying to lose weight”.

Meditation is as simple as finding a quiet space at home, making yourself comfortable with pillows or cushions, and putting on some relaxing music (see We Tried It) and low lighting to allow your mind healthy to flow into a meditative state.

Neuro-Linguistic Programming

Neuro-Linguistic Programming(NLP) is a set of techniques for achieving self-improvement and self-management.

It is a way of helping someone understand how their thoughts and the language they use affects their habits, beliefs, and patterns in life, essentially how one can change themselves by thinking about achieving something as a result of saying it aloud.

“It gives you the tools to help remove limiting patterns and thoughts, and to become more content, confident and positive, creating real-life changes and results,

“NLP can help you get in shape permanently too, as it is a lifestyle shift that builds self-awareness, self-esteem, and confidence in your body.

People are becoming fitter, stronger, and lighter they also learn to like the person they are”.

We tried it!

Orange Grove Siesta CD by Alpha music composer and meditation master John Levine is fantastic to help settle the mind., £14download.

how to keep your mind healthy

Healthy mind worksheet

The focal point for change in the Challenge is your mind healthy explains the expert. Change your attitude and mindset first, then your eating and exercise habits.

1) Chat with your family and friends, people you are with daily, to make sure you have the time, space, and support to really do your best.

2) Choose a time to do it when you have the space to commit to it fully. Life is busy so there may never be a ‘right’ time, but for it to work you must have the time to commit to making it one of your three main priorities for the30days.

3) Take a week before beginning the challenge to actually work through the book and plan in your changes, your shopping list, buy your journal, any kit you want, get health checks, etc.

4) If you can get a friend to do it with you, it’s always much easier and makes you more accountable.

It’s human nature to have challenging days so it’s great to have the support on those days especially, plus someone to celebrate with on your super successful days. 

5) Use the week after you complete your 30 days to write down the changes you found easy and want to keep. Also, note the ones that you found hard but would like to work on.

Then commit to them for another 30 days. It’s like a journey – 30days focus, seven days relaxation and fun time,30 days focus, and so on. This is how real long-term change is made.

6) Celebrate progress in your 30-day challenge, whatever the outcome, and take what you learn through to your next challenge.

7) Always ask for help and support. The thing that challenges you most, and that you are most fearful of change, is probably the thing that will make the biggest difference.

So don’t worry if it feels tough, stick with it, keep building that vision board, and have courage. You can do this!


Changing a habit takes time and awareness. Habits are what we do unconsciously, so we have to think consciously about what we want to change. For example, they were always short of time and wanted time ‘off’ to have fun.

East Enders was her relaxation, but when we discussed why she watched it and what she gained from doing so, she was unsure. So I asked her what she could do differently with that time which would add more value to her life.

Having reflected, she came up with several things that would make her feel happier and more content, and take her away from the TV screen. To change a habit you have to work out what it is you want to change, and why.

Then you have to come up with a solution that will make you feel happier. Write it down and create stepping stones for making the changes happen.

Example Currently it is my habit to have a chocolate bar every day. I’m going to change this to once a week and always choose plain chocolate.

On the other days, I will have an alternative way to mind healthy options like healthy bars, fruit, nuts, and yogurts. This will make me feel more energized, strong, and like I am achieving my results.

Research suggests that it takes as long as 21 days to change or break a habit. When I’ve worked with clients I’ve found that many of us benefit from a further 21 days to embed that new habit.

That’s nearly six weeks to make changes. Often people lose focus too early and think they have failed when they have really only just begun. Stick with it and have courage.

You can also help break old habits by changing your environment. Make small and simple changes each day, cleaning things up, changing the photos, the mug you drink from, where you park, what you eat, where you sit. It honestly does help.

Top tip for a mind healthy

score your daily energy level out of 10. aiming to get around 7/10 most day. if there is a pattern of much lower energy, look at how you are managing your food sleep, and recovery.

Write down how many hours of sleep you get and the times you are sleeping. How do you feel?

Track your mood – note down out of 10 how happy and positive you feel. If it drops below five, think about what you could change. But keep it simple.

Find some good each day to celebrate and feel positive about.

Be aware of and note down how fluctuations in your hormonal cycle make you feel. What changes could you make to your food, sleep, and hydration to make it better? You may not always know, but try different things.

Hydration – record how much you drink, water, and other liquids.

YOUR MIND HEALTHY COMMITMENT What are you going to commit to for a healthy mindset?

For example, you could write: celebrate my success; say thank you for my training buddy; and, smile when I train.

Come up with your three healthy mind commitments and put them somewhere you can see – this will become your mission statement for 30days.

Those who say it cannot be done, should not interrupt the person doing it Chinese Proverb The main reason that we do not achieve great goals and results is that we feel that our lives are completely full.

In order to make a change, you need to make time. Many people fear change and therefore never make the time to do it. Often the fear of failure or what other people will think becomes our excuse.

In order to make progress, it is helpful to become aware of our excuses before we start – that way we can prevent them from becoming an obstacle.

Most common excuse: I don’t have time When was the last time you said that? Yesterday? Last week? It’s the excuse for everything from not getting the car serviced, to putting off learning a new language or taking the trip of your dreams.

The fact is you do have time.

Do the maths:

  • Weekends (or two days off per week): 2 days x 52 weeks: 104 days, Bank Holidays: 8days
  • Statutory Annual Paid Leave: 20days
  • Total minimum days available to you: 132 days! (Source Lonely Planet)

So now we’ve shown you do have the time, note down your personal top excuses or obstacles, and how you plan for mind healthy to overcome them.

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3 thoughts on “how to keep your mind healthy

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