What if I told you that strengthening your mental muscles (your brain health) is more important than strengthening your leg muscles when it comes to losing weight?

We put so much emphasis on eating clean and exercising daily, trying to transform our bodies.

Yet so many continue to neglect their most powerful weight loss conductor, the brain.

 

Why is that?

Do we not know the brain’s important role when it comes to health and fitness?

Do we not believe in the research or studies that prove this relationship?

Are we stuck in our old ways of thinking?

 

It’s Complicated and Unfamiliar

 

Honestly, I believe the #1 reason we neglect our mental fitness is because it seems complicated and unfamiliar.

The mere idea of strengthening our mental muscles sounds like EXTRA work that we have to make time for…. time we don’t have.

 

In reality, it takes very little time

 

I’m here to tell you that it’s not complicated to start strengthening your mind and it takes very little time each day!

The few minutes you invest in mind management will triple the return of joy, energy and focus you get back on your investment.

 

7 Simple Habits to Decrease Stress

 

Today I will walk you through 7 simple habits to strengthen your mental muscles that when practiced over just a few days can:

• decrease stress
• lower anxiousness
• decrease fatigue
• increase your productivity
• boost energy
• elevate focus
• bring you joy

 

Let’s optimize the function and strength of our minds so that our body can reap the benefits.

 

As a fitness trainer, exercise physiologist and high performance coach, I’m always trying to understand the body and the mind better.

I’ve discovered through much training and research just how vital a role our motivation, confidence and self worth play in our success and happiness.

 

Mental Energy impacts our motivation, confidence and self worth.

What I’ve only recently come to understand is the impact our mental energy and strength has on all of those things.

 

When our brain is tired, we tend to eat comfort foods without thinking.

When we work all day without any mental breaks, we lose focus and productivity.

When our stress is high all day and we don’t allow for recovery of our mental muscles, it affects our mood and waistline.

 

It’s no longer a mystery why some of us stay more positive, feel more productive and physically vibrant.

 

We aren’t just working on the strengthening and recovery of the glutes, we are working on the strength and recovery of the mind as well.

 

A Small Steps Challenge

 

In my 7 Days of Mind Management Small Steps Challenge, we begin to practice some of the simplest habits for strengthening our mental muscles.

 

I’d love for you to join us!

 

I’ll share what these simple habits are going to be below.

 

Click here to learn more 

 

Ready for MINDSET Curls?

 

Inside my 7 Days of Mind Management challenge, we have 7 simple habits to help us strengthen and recover our mental muscle daily.

 

1. Energize The Brain:

 

By meditating for 10 minutes each day, we will start to create more white space in the mind, which is how we give our brain recovery time.

When the brain has time to rest, it can once again generate more energy!

There are many forms of meditation, as you might already know.

 

The common goal with all forms of meditation is to bring you into a sense of FULL PRESENCE.

 

Being in the moment with your thoughts, your surroundings and your attention.

It’s not thinking about anything but what you hear around you or feel within your body at the moment.

We are trying to create that WHITE SPACE IN THE MIND, void of all the thoughts that normally consume the space.

It’s not always as easy as it sounds but the act of trying and practicing meditation will add many benefits for your life.

 

Try this easy meditation technique

 

Take a quick moment right now for one of my favorite forms of meditation, the release technique that Brendon Burchard teaches.

 

1. Sit up nice and tall, take a deep breath in through the nose and out through the mouth.
2. As you exhale repeat the word RELEASE.
3. Take a total of 10 deep breaths, each time repeating the word release.
4. Try and focus only on your breath…how it sounds, how it feels and repeat the word release.
5. After 10 breaths try and take the next 2 minutes to simply be present and breath normally.

 

How do you feel?

 

Taking just a few minutes a day to recover the mind will do wonders for your life.

 

2. Brain Dump The Thoughts

 

Journaling is not just a way to put words on paper, it helps to empty stress from the mind and infuse it with positivity.

 

Bust out your notebook for the next few minutes and do a quick brain dump.

 

Use 1 or all 3 of these following journaling ideas.

You can also create whatever style journaling you want but put your thoughts on paper this week.

 

• REFLECT Journal: Write about what’s on your mind. What have you been thinking about today or giving a lot of attention to? Putting it on paper allows you to see it, save it for later, work on it or let it go.
• GRATEFUL Journal: List out 1-10 things you are grateful for today.
• DREAM Journal: Write about your dreams or goals for the future. What projects are you working on, what goals do you need to accomplish this month?

 

 

3. Movement Creates Flow:

Yes, exercise is for losing weight and building strength…but it’s also a way to increase circulation and blood flow to the brain!

 

Focus on daily movement as a way to enhance blood flow inside the body…generating more happiness.

 

It’s not always about going hard!

 

Movement has more benefit than just the calorie or muscle burn.

 

 

4. Fuel The Mind:

 

Fuel the mind with positive affirmations and mantras to elevate your mindset.

 

Our environment has the greatest effect on our thoughts and emotions, so it’s time to experience an environment that creates optimism, joy and ambition around us.

 

Take a moment to write down a few of your favorite mantras and put it in a place where you can see it daily.

 

My favorite new mantra is “create a life you love”. I have it hanging in my office bathroom.

 

5. Food Is Power:

 

What we eat and drink is what we use to power and operate the brain.

 

Our energy source (food) is going to help us thrive each day!

 

Or it’s going to increase our fatigue and lower our motivation… It all depends on what you put in the mouth.

 

Eat from a sexy plate all week to help your minds fuel it’s most powerful self.

 

 

6. Brain Breaks & Breath:

 

The power of our breath is underestimated! Learning a few techniques that enhance our breath will help us clear our heads and rejuvenate our energy each day.

This is a very easy exercise but also very easy to ignore or skip.

Don’t skip this one!

 

Put 3 meetings in your iphone or calendar that remind you to take 3-minute brain breaks to breathe.

 

Ideally you have a break in the morning, afternoon and before you finish your work day to take 3 minutes and get up from your desk, get off your computer or phone and take some deep breaths.

Enjoy looking off outside, walking around a corridor, or listening to the birds.

 

Try and take 10 deep breaths to clear your mind of thoughts about work or worry, then use the rest of the time to stretch out or walk around before returning to work.

 

 

7. Recover in Darkness:

 

Many of us lack discipline when it comes to sleep. Unacceptable.

 

It’s killing us slowly and affecting our productivity every single day.

 

Once you regain control over your sleep, you’ll realize just how much potential you really have.

 

Adequate sleep is essential for brain function!

 

It helps you solidify memories and learn new skills, allowing muscles to grow and fat to burn, and maintaining the circadian rhythms that govern your immune system and metabolism.

 

Aim for at least 8 hours a night, but if you only currently sleep for 5-6 hours a night, start by adding 30 minutes to your nightly sleep patters first and work your way up from there.

 

Try these tips to ensure better quality sleep:

 

• Your sleep routine starts in the morning. Be sure to get outdoors and soak in some natural light for at least 10-15 minutes within 2 hours of waking to properly anchor your circadian rhythm for the day.
• Limit artificial light after sundown and shut down all screen devices at least 30 minutes before bed time. (CRAZY THOUGHT RIGHT? DO IT) Instead, take a hot shower or bath, read, journal, meditate or listen to calming music.
• Make your bedroom cold, dark, and quiet. Black out windows and cover any light-emitting sources with black tape, or remove them altogether. If noise is a problem, wear earplugs or invest in a sound machine. The whirr of a fan can also help reduce noise.
• Eat 2 hours before bed. Going to bed on a full stomach makes it hard for the body to relax and get into a peaceful sleep.

 

Take Action Daily: 7 Habits Of Mind Management!

 

• Energize the brain for 10 minutes of mediation daily
• Brain Dump your thoughts daily using any technique you like (Grateful, Reflect or Dream)
• Fuel Your Mind with positivity using mantras or affirmations.
• Move everyday to get blood flow and circulation for the brain
• Eat food that fuels your mind and body with energy
• Brain Breaks & Breath at least 3 times a day for 3 minutes
• Recover in Darkness by getting better quality sleep each night

 

Be sure to jump into my small steps challenge if you’d like to join a group and be personally guided by me to stay accountable.

 

If you’ve been struggling with your fitness goals and haven’t been implementing these habits into your daily life, please take a new approach.

 

Instead of hitting up a new fitness routine, adding more minutes on the treadmill or cutting more calories from the diet, start strengthening your brain first and see how your body and life can change.

 

My INSIDER Club members get FREE access to my monthly Small Steps Challenges. If you’d like to learn about becoming an INSIDER and get FREE access to this upcoming Challenge, please feel free to learn more here: SEXY CONFIDENT INSIDERS CLUB (7 Day Free Trial)

 

Feel free to download my FREE SMART Steps Planner to learn more about how to improve your mindset.