How to Develop a Fit and Healthy Mindset

Why is it that some people are able to accomplish so much, while other languish with the same old problems? In Secrets of the Black Belt Mindset, I explain that much of it has to do with your mindset, how you think about issues that come up in your life. I believe this is true for anything. So, if you want to become healthier you need to develop a fit and healthy mindset.

A Black Belt Mindset

In the book, Mindset: The New Psychology of Success, Professor Carol Dweck points out that there are two types of mindsets, fixed and growth. The fixed mindset is one that believes you only have so much talent and you’ll never be able to do better than the amount of your talent you possess. An example might be the amount of math or basketball talent you have.

If you have a growth mindset, you believe that if you try and learn from your results, you can get better. This is a key point of Secrets of the Black Belt Mindset. Through their martial arts training, black belts learn to try, get feedback and then get better incrementally until they ultimately succeed

What Does This Have to Do With Being Fit and Healthy

 Just like a person who believes they only have so much math talent, if you view yourself as someone that can’t follow a diet, you’ll find it very challenging to eat well. If you don’t see yourself as a person that goes to the gym regular, you won’t go or will only go sporadically.  

Your mindset, how you see yourself, determines your ability to achieve any goal. So if you’re someone that eats well, you won’t view food, or yourself, in the same way an unhealthy, overweight person views those things.

Here’s the good news. You can develop a fit and healthy mindset the same way black belts do!

Use These Habits to Become Someone Who’s Naturally Fit and Healthy:

1.     Develop fit and healthy self-talk

To develop a fit and healthy mindset you need to begin to think about yourself as someone that makes healthy choices regularly. You can do this by developing healthy self-talk.

If your mindset isn’t so healthy, there’s a very good chance you are telling yourself that you can’t make healthy choices. To turn this around, whenever you make a healthy choice, notice it. If you make a healthy food choice, tell yourself, “I’m the kind of person that makes healthy food choices.”

When its raining and you go to the gym, say, “I’m one of those people that goes to the gym even if it’s raining.”

As you start to talk to yourself this way, you will begin to view health and fitness as part of your identity. Your behaviors will support the beliefs you need for a fit and healthy mindset.

2.     Be mindful of how your decisions affect your health and fitness.

You do not become a black belt overnight. It takes time. You have to make a lot of daily decisions to eventually earn a black belt.

In the same way, you do not develop healthy habits overnight. It will take a lot of daily decision making over time. Every decision you make about food and exercise has an impact on your health. This is why its’ important to be mindful of your choices.

Instead of choosing food based on what you feel like eating at that moment, take a moment to be mindful about what you want your health to be. When you park at work or when shopping, choose a parking spot as far from the door as possible.

A fit and healthy mindset is one that drives you to consider your choices mindfully. So, when faced with options, ask yourself, “Which option best supports my health and fitness?”

By regularly asking yourself this question, you are, step-by step, changing your mindset.

3.     Make and use a healthy grocery list

Have you ever gone to a grocery store without a list? If you’re like most people, this can be disastrous, especially if you’re trying to develop a fit and healthy mindset.

Instead, before you head for the grocery store make a list of everything you want to buy. Then review your list and check for unhealthy choices. Remove any unhealthy items and replace them with healthier options.

Once you write your list, stick to it!  The only reason to pick up something not on your list is if you remember something that you need. Avoid the temptation to choose the Ding Dongs that are on sale or anything else that fails to support your health.

4.     Make time for exercise.

If you have the mindset of, “I’ll exercise today if I have time,” you will never have time to exercise. To make exercise a habit, put it into your daily schedule. At the beginning of the week, plan it out. While you’re planning, decide when and where you’re going to work out. This is how you “find time” to exercise.

5.     Use fit and healthy affirmations to cement your commitment.

Affirmation are powerful tools anyone can use to help them develop a fit and healthy mindset. Create five affirmations that support your commitment to health. Now, spend a few minutes each day reciting them.

Here are a few examples:

  • I am mindful of how every decision I make effects my health.
  • Health is my priority.
  • I enjoy how sticking to a healthy diet makes me look and feel.
  • I make time for exercise and keeping my body fit and healthy.
  • I love to keep my mind and body healthy.

You Can Develop a Fit and Healthy Mindset

Possessing a fit and healthy mindset is a critical part of becoming a healthier person. You will live up to the expectations and beliefs you have about you. Instead of dwelling on the past, focus on what you want. Soon you will begin to experience the type of health and fitness that will support you to live a long and happy life.


Remember, you can develop the mindset of a healthy and fit person. As you do, you’ll become healthier and fitter. Once this happens, you won’t be able to stop yourself from making progress even if you tried. As any black belt will tell you, change your mindset and you’ll change your life.

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