Hey Girl HEEEEEEY!
What if I told you that your mindset could be the biggest factor in your success in the gym and at the table? The way you think about yourself—your abilities, your potential, and even your worth—shapes the way you show up.
Just like you train your body for better lifts and stronger form, you can train your mind to break limiting beliefs, rewire thought patterns, and create new triggers for success.
The Science Behind Mindset & Performance
Your brain operates on neural pathways, which are essentially highways of thought patterns. When you believe something long enough—like “I’ll never be strong” or “I always fail at my diet”—your brain strengthens that pathway, making it your default response.
This is called neuroplasticity, and it’s why our belief systems create real physical limits in the gym and in our nutrition. Research shows that our mindset directly influences strength gains, endurance, and recovery (Crum & Langer, 2007). Athletes who believe in their ability to perform actually perform better.
The good news? You can rewire these pathways—just like you train muscles, you can train your brain.
How to Build a Stronger Mindset for the Gym & Nutrition
🔹 Identify Your Limiting Beliefs
Pay attention to the thoughts that hold you back. Do you tell yourself you’re “not an athlete” or that “I always fall off track”? Challenge these. Would you let a coach talk to you that way? Then why let yourself?
🔹 Reframe & Rewire
Swap negative beliefs for neutral or positive ones. Instead of “I’ll never be strong,” say, “I am getting stronger every day.” Instead of “I always fail,” say, “I am learning how to be more consistent.” With time and repetition, your brain adapts to new narratives.
🔹 Use Performance Triggers
Just like a pre-lift ritual (deep breath, music, stance), you can set up mental triggers to shift your mindset. Feeling doubt creep in? Have a go-to phrase like, “I’ve done hard things before.” Struggling at the dinner table? Take a deep breath and remind yourself: “I fuel my body with intention.”
🔹 Commit to the Long Game
Mindset shifts don’t happen overnight. Just like strength training, it takes reps. The more you practice awareness, intentional reframing, and triggers, the more your brain will default to a stronger, more resilient mindset.
The Gym Is Your Training Ground for Life
What we do in the gym isn’t just about lifting weights—it’s about training ourselves to be stronger, more capable, and more resilient in every aspect of life.
So ask yourself: What belief system is holding you back? And more importantly, what’s the new belief you need to train?
If this resonates with you, Click HERE and tell me—what’s one mindset shift you’re working on? Let’s train our minds like we train our bodies and break through limits together.
In strength,
Ashley Kates
Owner, StrongHER
P.S. Want to dive deeper? Check out Mindset by Carol Dweck or The Brave Athlete by Simon Marshall & Lesley Paterson—both incredible reads on training your mind for success!