We tend to do anything that will distract ourselves doing a workout. Maybe, you watch television on the treadmill, hike with your headphones on, or rehash your to-do list as you are cycling, or checking out Facebook. It’s okay boys and girls, no shame in the game, you deserve a round of applause for just breaking a sweat. But, according to the experts, dropping the diversions and adapting a more mindful approach to fitness can pay off big-time for your body and yes your brain. No, no, we’re not talking about sitting cross-legged and om-ing in the middle of the weight room, (but, if you are so inclined, go for it). That’s more of a straight up meditation practice.

How Mindfulness Can Help You Achieve Your Fitness Goals - Caliber ...

Mindfulness, while we are working out, is about cultivating present moment awareness. And when we become fully engaged in the act of exercising, we not only improve our physical results. New research has found, we can also boost our appreciation and enjoyment of the experience, which could my friends, ultimately help us stay committed to a fitness routine for long-term.

Mindful Reflection #14: Breathing – Stephen Schettini

Focusing on the here and now it’s definitely challenging, especially when you are working hard and wish you could fast-forward to a much-needed shower. Luckily for all of us, our Wellness coaches and mental health Pros have plenty of tips and tricks to make it all a little easier. Yoga teachers often talk about centering yourself at the beginning of a class. Try that before your other workout, by pausing to take a few deep belly breaths. As you inhale, imagine that your breath is carrying particles of concentration into your body. As you exhale, notice that all the distractions and stress are drifting away from you.

The Brain Science Behind Flow States - SnowBrains

The incoming breath is like sedative that supplies you the peace that you need to focus on the present. Bringing your attention to the activity, whether it is boxing or being engaged on the treadmill, can make it easier to reach a “flow” state, which is when you are completely immersed in the workout. Once that happens my friends, the workout’s perceived level of difficulty suddenly decreases, and you actually perform better. You also might try sitting an intention pre-workout. It actually could be something simple like I am grateful for my body’s ability to move, or just show self-kindness.


Specifically, process-oriented goals, let us say you are running a race, or trying to hit a certain mileage-those are outcome goals; process goals are the steps you take that will help you get there. These might include perfecting your techniques, setting your pace, or honing your mental attitude. process goals direct your focus to what you are doing in the moment. Just make sure you aren’t so fixated on any one goal that you can’t adapt as conditions change. Let me give you an example, at the starting line of a race, you need to widen your focus to manage all that’s happening around you. By the middle of the race, you can be really attuned to your form and your breathing. In the final stretch, you may need to narrow your focus: All your energy should probably be centered on putting one foot in front of the other, till you make it to the finish line. Knowing which goals you should focus on will serve you very well.

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Try not to zone out my dear friends, that doesn’t mean you should never crack up your power song mid workout. In fact, the research shows that dissociation or putting your mind elsewhere can actually sometimes be helpful. “However,” there are also benefits to going totally distraction free. When people are truly engaged, they are physically and measurably able to do so much more than when they are checked out.

11 Exercises That Will Strengthen Your Attention and Concentration ...

Think about this, it makes sense, when your mind is wandering, your performance can suffer. If you are mentally singing along with Beyonce, or you are ruminating about last night argument or rehearsing tomorrow pitch, you won’t be focusing on keeping form. Which means you are probably not moving as efficiently as you can, and you are more than likely to get hurt. Catch yourself spacing out? Bring your attention back to what you are doing. My friends, the more you practice this mental shift, the easier it will become. Think of it like flexing your mental muscle. Then go ahead, check in with your body. Ask yourself, “what am I feeling, seeing, hearing right now?”

Visualization of Your Workout is important to get maximum results

Visualizations is a powerful tool, let us consider a 2014 study involving folks whose forearms were immobilized in an elbow to wrist cast for 4 weeks. Study participants who visualize themselves flexing their wrist during this time frame lost 50% less strength than those non visualizing counterparts. Now let us imagine what visualization can do for you when it comes to your fitness challenges. Before your next workout, you might envision yourself running Up that monster Hill on your route without ever stopping, or you might fantasize about pushing extremely heavy weight on chest day.

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Athlete use this mind trick to build the brain-body connection before any big events. The more you mentally rehearse your plan, the more automatic it will become and the less thought will be required in the moments that counts. Be Always careful in what you think, whatever your brain is saying, your body will believe. As a result, self-talk is a major key ingredient for success or failure, so instead of thinking about how much you workout is going to suck. And how you will never be able to finish it, replace those negative thoughts with positive ones. Tell yourself that you love a challenge, that its no problem at all, I’m going to crush this workout. If you do that you probably will.

Exercise Your Way to Increased Wealth: 6 Steps to Success

You can use this technique in every part of your life, and become the true champion that you are. To become successful in all that you do, kick the fear out the door, lock the door on negativity, and let no energy vampire be a part of your circle. And always remember, you alone are the captain of your ship, it all starts in your mind.

May good health and prosperity be always with you.

Humbly yours Paul Earl.

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  1. Working out is extremely important. At my age of 82 I am still in Martial Arts 4 nights a week. I take ZERO medications, I do take CBD Oil, Morenga and brew my own Kombucha Tea and have been Vegan for 32 years. My blood pressure runs normally about 111/66 with a resting heart rate of 54. The only time I have ever been in a hospital is to visit someone else.

    Now you tell me, do you think working out and taking care of yourself make a difference?

    Excellent post thank you for posting this for everyone to read and heed.

    1. Good morning Richard, and thank you very much for visiting weightlifting for a beautiful world As you know taking care of this one body that we have should be the most important thing that you do in life. It should be a priority, it should never be put off because if you do not take care of your body your body will not take care of you. Here at weight lifting for a beautiful world we do all that we can to help people to become as healthy as they can be, this is our mission, and if there’s anything at all that we can do for you please reach out to us. May good health and prosperity be always with you, humbly yours Paul Earl.

  2. Hey Paul; the marriage of mindfulness and working-out is food for thought when it comes o exercise. Are you saying here that to get the best out of your workout your mind must be parallel with your actions? 

    If so, then the desired success will not be realized when the mind is at a different place from the performing body? Should Yoga be applied before rigorous exercise?


    1. Good evening DorcasW, thank you for visiting Weightlifting for a beautiful world. What I am exactly saying, is by used mindfulness when you are exercising you will accomplish more and also have more inner peace, that will lead you to a more successful workout. Infact, you can apply this to everything in life you want to. Being in the here and now when you are exercising, when you are doing whatever in life will openness the door to more accomplishments, and whatever you are doing you will do it better. You do not want your mind to be in California when you are lifting 200 pounds above your head in New York, if you follow my drift. Once again, thank you for visiting us and if there’s anything we can do for you by all means reach out. May prosperity and good healthy  be always with you, humbly yours Paul Earl. 

  3. Hey!

    Okay so I will try this out but I can honestly see I LOVE my upbeat music that pumps me up and keeps me focused! As someone who overthinks and my mind running a million miles per mintues leaving myselff without a focal point will have me all over the place lol

    Although I am about to practice meditating, so maybe once that starts going well, I will switch it over to working out without my Beyonce. Maybe I should panick when I headphones break lol

    I appreciate your article, thank you!

    Keep Being AMAZING  

    1. Good afternoon Brendaliz, thank you so very much for visiting weightlifting for a beautiful world. By the way, I want you to know you got a laugh out of me, I thank you for that, when you were mentioning Beyonce. Now, let me point something out, I’m not exactly saying get rid of your headphone. What I’m saying, is use MINDFULNESS with your exercising,  with your website, with whatever you do in life, and I guarantee you, you will do it better. You will accomplish more, and that running all over the place in your mind, will cease to be. This I know, because my mind was just like your mind, I embrace mindfulness, now I don’t have that problem anymore. Thank you once again, for stopping by, and if it’s anything at all we can do for you please give us a yell. May good health and prosperity be always with you humbly yours Paul Earl.

  4. Thank you for your excellent post, Paul. I’m someone who is committed to fitness. Weight training is central to my fitness lifestyle. I agree completely with you in the importance of goals and focus. I was taught years ago about the “mind-muscle connection”. It’s focusing purely and intensely on what is happening with the muscle that is being worked. I believe it truly makes the exercise more effective for improving results. I think your points are true and important for anyone who wants to improve their fitness and the results they get from their exercises.

    1. Good evening Glenn, thank you for visiting us here at weightlifter for a beautiful world. Yes indeed, without a doubt since I have crossed over to the Mind and Body Connection, absolute miracles has happened. As far as meeting all my goals in the gym and also in the world. I am so happy that you understand this science, and I’m hoping very much that you will pass this vital information to other.Once again I thank you for visiting me and if it’s anything, anything at all that we could ever do for you please give out a shout. May good health and prosperity be always with you, humbly yours Paul Earl.

  5. I agree about focusing.  Have you ever heard of “mind-muscle-connection”?  Is the kind  of mindfulness similar, different or the same?

    I also agree about setting goals.  Can you give me a couple of examples of specific fitness goals you have set?  That way I think I’ll know if we are pretty much tracking together or if I’m learning something new.

    I also like your style of writing to your audience.  For example:  “It’s okay boys and girls, no shame in the game, you deserve a round of applause for just breaking a sweat.”  It’s playful and you come across as a real person that could be a friend.  So, my question is a bit off topic:  Do you find that that, sort of, fun style just comes as you write, or do you go back and look for places you could make it more lively?

    Thanks.  Great article for folks interested in fitness (like me)


    1. Good evening glenn, I thank you for visiting weightlifting for a beautiful world. And yes I have heard of that terminology however, it is my belief what that actually means is that your muscles have memory, and they do. If you been in the workout game for a while you know if you take off for three months or even a year, your comeback to have what went away comes back quickly. And I thank you so much for your kind words, what do I do, when I write I tried to do what Kyle has taught us here at wealthy affiliate. And that is write as you are talking to a friend. And that’s where a lot of us forget, these are real people that are reading our articles they are not robots.we cannot write in a robotic way, if we want them to fully take in what we are attempting to get across. As far as giving you an example of goals that I have had concerning weightlifting. One of them was for me to be able to bench press 285 lb, now keep in mind my weight is always between 155 and 165 however, I did gain to 186 at one time. So what I did, I added 5 lb every week until I was able to bench 285 lb and I started with 160 lb. Once again, I thank you for visiting us and if it’s anything at all that we could ever do for you, please reach out. May good health and prosperity be always with you, humbly yours, Paul Earl.

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