Mindset. Learn how to fix your mindset and see success both in and out of the gym.

By Sean Wells

What’s your mindset like right now?

Visualize your mindset as the rudder of your ship. It may not be as glamorous as the sails, but it determines the direction of your journey. A positive mindset sets sail for sunlit horizons, while a negative one leads you into murky waters.

Anchored by Stress

Think of stress as an anchor that threatens to drag your ship into turbulent waters. The weight of stress can cause not just emotional turmoil but also physical havoc, like a storm brewing on the horizon.

From Sour Lemons to Sweet Lemonade: Mindset and Mental Health

The Lemonade Stand Parable: Imagine life handing you lemons, as it often does. A fixed mindset might lead you to sour lemon juice, while a growth mindset transforms those lemons into the sweetest lemonade. Your mindset shapes how you perceive and respond to life’s challenges.

Mental Health: The Ship’s Crew: Your mindset isn’t just the captain; it’s also the crew. A positive mindset promotes resilience, helping you navigate treacherous mental seas and emerge stronger after every storm.

Fixing your mindset

Focus on what you can control. Put time and effort into the things that you can control in your day to day life. Don’t waste time and energy worrying about things you can’t control.


Spend 45 minutes to an hour exercising every day, without fail. Super busy? Split the workouts up into 15 minute sections. One 15 minute section could be walking, another one could be push ups and air squats, the final 15 minute section could be step ups on a step, or steps. Just get moving!

At OC we like splitting the body lower and upper body, but when you are starting out any movement or exercise is a step in the right direction. Get moving!

What you eat

The food you consume impacts how you feel about yourself and also how your body performs. Focus on putting food into your body that is natural and has very few ingriedents.

Suggestions for what to eat:
  • Meat
  • Eggs
  • Fresh fruit
  • Fish
  • Vegatables
  • Honey
5 minutes without a phone

Spend 5 minutes with your thoughts – no distractions, no interruptions. The first minute of this time – just focus on breathing. The second minute, think of one thing you did that was a “win” today. Did you make a sale at work? Already worked out? Did you prepare breakfast thing morning? Focus on something positive. Spend the next minute thinking about something you can do to help someone else. Doesn’t have to be big but helping others will help yourself as well. Finally, spend the final two minutes relaxing, letting your mind wander.

Get outside!

Sunshine will help your mood. You can get outside and exercise and do two things to help your mindset. Don’t listen to music or podcasts or do anything other than get outside and soak in the sunshine. If possible start the day with a 10 -15 minute walk outside getting morning sunshine. If that isn’t possible can you get outside at the end of the day for a 10 minute walk? These walks either in the morning when the sun is rising or setting will help your sleep patterns and give you more energy.

Mindset will improve over time

Regular physical activity isn’t just about sculpting your body; it’s about nurturing your mental fortitude. Just as plants need proper hydration to thrive, your brain relies on a balanced diet to function optimally. Foods rich in antioxidants, omega-3 fatty acids, and vitamins nourish your brain, promoting mental clarity, focus, and emotional stability. Exposure to natural sunlight not only provides your body with essential vitamin D but also influences your mood. Sunlight stimulates the production of serotonin, a neurotransmitter associated with feelings of happiness and well-being.

Focus on what you can control and slowly make changes to your mindset. Stack positive habits day after day.

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