Mindset Shifts That Transform Your Health and Fitness Forever

Episode Description & Show Notes:

Episode Description: 

In this powerful episode, Josh shares the three core mindset shifts that separate those who achieve life-changing results from those who stay stuck. 

Drawn directly from the recent Transformation Fit Mindset Seminar, Josh explains how to create a new identity, why systems beat goals, and how to break free from the all-or-nothing trap. 

If you’re serious about long-term health and fitness success, this episode will show you how to think—and act—differently.

Structured Show Notes:

• Introduction: Biggest differences between successful and struggling clients
• Mindset 1: Identity shift – becoming the person you want to be
• Mindset 2: Systems over goals – why habits win
• Mindset 3: Always something vs all-or-nothing mindset
• Final Recap: The blueprint for consistency and lasting success

Reccomended Reading: 
Maxwell Maltz - psychocybernetics 
James Clear - Atomic Habits 
Steve Peters - The Chimp Paradox

• Mindset coaching
• Identity shift fitness
• Health and fitness habits
• Sustainable weight loss mindset
• Systems vs goals
• All-or-nothing thinking
• Building healthy habits
• Transformation Fit Podcast

Did you enjoy this episode?
Please take a moment to follow, rate, and review the podcast—it really does help us grow and reach more listeners.

Book a 121 Consultation With Josh  - Click this link to schedule a call with Josh to discuss your health and fitness goals

📲 Connect with us online:

• Follow Josh on:
• Instagram: https://www.instagram.com/joshrylatt
• Twitter/X: https://x.com/joshrylatt9

Follow Transformation Fit

• Instagram: https://www.instagram.com/transformationfituk/
• Facebook: https://www.facebook.com/TransformationFitUK/
• Website & Coaching: https://transformationfit.co.uk/

💬 We'd love your feedback!
Let us know what resonated most with you, and what topics you'd like covered next.

Thanks for listening—we appreciate your support!

Transcript

Hi everyone and welcome back to this week's podcast today. 

I'm gonna be sharing with you some of the mindset shifts and ideas which I've recently shared with my clients at our recent mindset seminar. 

So in our programme, the biggest differentiator between the people who struggle with achieving their health and fitness goals has very little to do with the actual training or nutrition itself. Every client that comes on board gets the exact same training programme, the exact same personal trainer, the exact same nutrition coaching, the exact same exercises, although they're personalised to that individual, but there can be big differences between the people who achieve mediocre results and the people who achieve fantastic life changing results. And there are a number of ideas and strategies that we can employ to improve someone's mindset. 

But I wanted to share with you today free at the highest level mindset shifts, which you can adopt to help improve your mindset and therefore improve the results that you get. So mindset number one is something that I've observed with some of my most successful clients over my career. and some of the least successful clients that we've worked with. And one of the biggest differentiators between those two categories of clients is how they view themselves. 

So Mindset one is all about creating an identity shift. People often fail because they view themselves as somebody who struggles with their diet. And Maxwell Malz in his book, Psycho Cybernetics, seemed to explain this for best. Now, he was a plastic surgeon, and he worked with people who had terrible scars and terrible burns and he performed plastic surgery on these people to improve their mental and their physical health. And what he observed was when he made these people appear, you know, quote unquote, normal again after their burns, after their scars, after he performed those surgeries, they were still suicidal, depressed, with low self esteem. And what he observed was it wasn't actually the physical appearance which made them miserable. It was how they viewed themselves. And when he changed the physical appearance, nothing changed the mental side of the equation. And in his book, he quoted, the self image sets the boundaries of an individual's accomplishment. It defines what you can and cannot do. Expand the self image, and you expand the area of possible. The development of inadequate, realistic self image will seem to imbue the individual with new capabilities, new talents, and literally turn failure into success. 

How this would be practically implemented in a health and fitness scenario would be instead of viewing yourself as I am an emotional eater and telling yourself or your coach that you are an emotional eater, try to say to yourself that I eat to fuel my goals. And instead of saying, I always struggle with exercise, try saying to yourself, I am somebody who is consistent with exercise. And when you first start doing this, this is going to feel very cringy, it's not going to feel very accurate for where you are right now. But what we're trying to do is we're trying to pave the way for who we want to become. And until we start to shift our identity from who we are now to the person that we want to become, you're going to struggle. So my advice would be, let's start trying to adopt that future based identity and think about who it is that we want to become and try and imagine ourselves and view ourselves as that person already. 

Mindset number two, which most of our successful clients will adopt, is they will think in systems versus goals. So, for example, saying that you want to lose 10 kilos and get fitter is an outcome. That is a goal. But there's going to be an underlying system of processes and habits and actions, which result in that outcome. So instead of focussing only on the goal and then wondering why we haven't got there, instead, I want you to focus on your system. So we have to spend a bit of time thinking about what the system might be for your specific goal. But in the example of losing 10 kilogrammes and getting fit, the system for that might look like this. So number one, we'd work out a daily calorie target and a daily protein target. Okay, so a certain amount of calories and a certain amount of protein that we're going to aim for on a daily basis. We'd then make sure that over a seven day average period, we hit that calorie and protein target because there might be certain days on the weekends where you eat more and certain days during the week where you eat less because that fits better with your family life, your social life. So we're going to kind of average that at over a seven day period. We would then focus on trying to lift weights and do resistance training at least two days per week, preferably more if we can, but only two days, you can get results doing that, although it's difficult. and then we'd focus on hitting 7,000 steps each day. And then whether you're successful or not, isn't whether you lose for 10KG or not, it's whether you are successfully ticking those boxes on your daily system, 80, 90, you know, potentially 70% of the time you could get away with as well. But that's what success looks like for you, not whether you lose the weight or not. Okay? So focus on the system, focus on the process, focus on the habits, and the goals will take care of themselves. And finding the right systems makes success a formula. Whereas, wherever you only focus on the goals, that tends to lead to failure and overwhelm for people, and James Clear summed this up best in his book called Atomic Habits. You don't rise to the level of your goals, you fall to the level of your systems. So if we can focus on developing the right systems and spending time planning in those systems or maybe just speaking to a coach, hiring a coach, they will fast track that process because they'll give you the system. That's going to result in success for you. 

And then finally, one of the biggest differentiators between people is certain people tend to have an all or nothing mindset and more successful people tend to have an always something mindset. So mindset free is all about stop saying that you're going to start on Monday because you've gone on off track on Friday night. Some of the most successful people understand that when obstacles arise, they are inevitable and it's important to have a plan for when those obstacles come into play. So for example, if you know that you're going to overeat on a Saturday because you tend to go out with friends or family, then you can make a plan to reduce your calorie intake on Friday and reduce your calorie intake on a Sunday to accommodate for the fact that you always tend to eat more calories on a Saturday. Now, unsuccessful people would not think about this in advance, they'd say to themselves that that's it now, I've changed my life, I'm not going to do it anymore. Saturday would come around, they'd overeat, they'd call themselves a failure. They might spend the next six or seven days wallowing their own self pity until eventually they decide back. We need to start again and then they wait till the next Monday to start again and then the same cycle repeats. Whereas a more successful mindset to adopt would be to always prioritise consistency over intensity. So instead of saying that, you're going to go on a really intensive diet, why not tend to why not opt to go for a more moderate diet and give yourself that little bit of slack on a Friday or a Saturday night because you know that you tend to always go off track on those days. And if we can accommodate for those days where we go off plan, then even if we do go out on that weekend and we do overeat, we factored that into our overall weekly system and we're still able to achieve success with our goals. Instead of saying, Matt, you're going to do three, four, five, intense resistance training sessions every single week. Why can't we commit to a daily walk instead, OK? And when we can build that momentum and we can start to build that consistency, our will power will improve and we can be a lot more consistent over the medium and the longer term, which of course, is going to have beneficial effects on the overall results that we get with our health and fititness. 

So to recap for you today, mindset number one is all about adopting an identity shift and trying to identify who the person is, that we want to become and starting to use for self-talk and the self image of that person ahead of time. Mindset number two is thinking about overall habits and systems versus the overall goal which we're trying to achieve. And mindset free is moving from an all or nothing mindset to an always something mindset. And prioritising consistency with our diet, consistency with our exercise, over intensity for long term results. 

So I hope that's useful for you today and I'll see you on the next podcast. Take care.