Strong body | Strong mind
If you're anything like me, you get a bit crazy if you don’t get your workouts in. When I’m feeling off mentally, one of the best ways for me to reset and get back into my flow is to move my body. My best bud, David, nailed it when he said, “If I don’t prioritize my fitness, everything else in my life suffers.” Can you relate?
A high-performance client of mine mentioned that his motivation for work had slumped over the past few months. When I asked if anything in his routine had changed, he admitted he hadn’t made time to run—his favorite type of exercise. He wasn’t injured, just busy and out of his usual habit. I’m not a fitness coach but we decided to create a four-week running challenge. He commited to run every other day, aiming for a total of 100 miles. Once he prioritized running again, his motivation, productivity, and business performance improved. Oh yeah, and he reached his mileage goal! Even though his business and running aren’t directly related, there’s an obvious connection: a strong body fuels a strong mind, making you more creative, efficient, motivated, focused and productive. If you're struggling to gain momentum, try fitting in a workout today. It might be just the boost you need.
(If you don’t like working out, keep reading because later I share four mindset principles that help rewire your brain)
What Happens When You Workout
There’s a deep connection between a trained body and a focused mind. When we work out, our bodies release neurotransmitters, endorphins, and hormones that make us feel more alive both mentally and physically. Here are only a few things that dump into our system when we exercise:
Serotonin: Stabilizes mood, improves sleep, and aids digestion.
Norepinephrine: Increases heart rate and helps break down fat.
Dopamine: Improves mood and increases positive motivation to work out again.
Glutamate: Responsible for chemical messaging in the brain, telling cells to perform their functions.
Endocannabinoids: Regulate sleep, mood, appetite, learning, memory, body temperature, pain, immune functions, and fertility.
If you’ve ever completed a challenging workout and felt on top of the world, this is why!
How to Build the Habit
Start small and aim for consistency. Exercising doesn’t need to become your identity or take up most of your time to get the benefits. If you don’t plan on being an elite level athlete, short, regular maintenance training will benefit you greatly. Do something that elevates your heart rate and targets your goal—flexibility, endurance, strength, etc. If you’re creative and enjoy your training, you’ll have a better chance of making the habit stick.
How to rewire your brain
To be honest, I don’t always feel like working out, but I know it’s good for me, so I do it. When you don’t feel like training and your mind fills with excuses–which is totally normal– remember these four mindset principles: Gratitude. Effort. Courage. Commitment. All of which are completely in your control.
Here’s how I implement these principles into my routine. Every day before I begin a workout, I speak the following over myself out loud:
“I am thankful for the opportunity to train today.”
“I am here in this moment and I am choosing to give my full effort.”
“I am not afraid of failing or getting tired.”
“I will not quit.”
These statements will rewire your brain from a fixed mindset to a growth mindset all while motivating you to get your workout in.
Think about you in 10 years
As wellness educator Joyce Sunada says, “If you don’t make time for wellness, you will be forced to make time for your illness.” It’s true that fitting in regular workouts requires time and effort, but the consequences of neglecting your fitness are significant. Physically, inactivity can lead to weight gain, reduced muscle mass, and diminished cardiovascular health. Mentally, not working out causes more stress, increased anxiety, and a drop in mood due to lower endorphin levels. Without these essential feel-good chemicals, you’re going to experience more brain fog and less motivation— making it even more challenging to reclaim your physical and mental vitality.
If you prioritize physical health now, you will set yourself up for a happier and healthier life. When you feel good in your body, you’re more likely to maintain a positive outlook on life and foster good habits like gratitude, optimism, and resilience. Think about the level of activity you want to enjoy 10 years from now. Fitness is really about longevity and feeling good in our bodies so we can do what we love.
So, use fitness to grow—physically and mentally. Nurture your mind, body, and spirit every day by eating like you love yourself, moving like you value yourself, speaking like you respect yourself, and living like you care for yourself. If you do that, you’ll cultivate a lifestyle of Mindful Momentum.
With radical intention,
- Sammy
“Motivation is what gets you started. Habit is what keeps you going.” — Jim Ryun
