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It’s not about forcing it — it’s about shifting your state. We all have those days. You’ve got stuff to do. Big dreams. A list of goals. But your energy? Nowhere to be found. Motivation? Missing in action. Whether you're an athlete, a coach, or just trying to stay on top of work, workouts, and life — feeling unmotivated can be really  frustrating. But here's the good news: motivation isn’t something you have to wait around for. You can actually create it — and our Mindset Workout  methods are designed to help you do just that. First, let’s get real about motivation. Most of us think motivation is a feeling. Something we should have before we start. But in reality? Motivation usually shows up after  we move.It ’s a response, not a requirement. That’s where the Mindset Workouts come in — they're not just nice meditations or relaxing breathwork (though they do help you feel calm). They're tools to help you shift your state, rewire your thoughts, and build real momentum. Here’s how it works: 1. Mindset Cardio: For when you’re feeling stuck or sluggish This is your energy boost. Breathwork techniques (like the Wim Hof method or active breath patterns) help stimulate your nervous system, clear mental fog, and wake up your body. Use it when: You’re procrastinating You’re mentally or physically drained You can’t get going but know you want  to Even just 3 rounds of deep breathwork  can move you from flat to focused. Try it before your day starts or when that afternoon slump kicks in.
2. Mindset Conditioning: For when self-doubt creeps in This is your mental gym . Here, we use guided visualisations, hypno-meditations, and other subconscious tools to reset your inner world. It’s where you reframe your thoughts, calm the noise, and reconnect with the version of you that knows  you can do this. Use it when: You’re overthinking or second-guessing yourself You feel overwhelmed by pressure or expectation You need to get back into “why you started” mode Even just 5–10 minutes can realign your head and heart — and get you back into a state where motivation flows more naturally.
Try our Mental Rehearsal tape (or other guided meditations) here .
3. Mindset Drills: For when you need to show up strong This is where we get practical. Drills like priming, confidence sliders, mental rehearsal, and anchoring help you lock into your best mindset fast. Use it when: You’ve got something big coming up (a game, a pitch, a hard convo) You’re nervous or not feeling “good enough” You need to switch from everyday you into “next-level” you It’s mental performance training — but made simple, doable, and real. Here's our friend, Heavyweight Boxer, Johnny Fisher talking to us about using music as his priming trigger:
The goal? Motivation on demand. These tools aren’t just for elite athletes (though they use them too). They’re for anyone who wants to feel more in control of their mindset and less reliant on motivation magically turning up. Start small. Try one method when you next feel stuck — and notice how quickly things shift. Need help? Come to a Mindset Workout or book in a 1:1 session for a deeper dive. You don’t need to feel ready. You just need a way to move .

Sport has long been a symbol of strength, discipline, and resilience. But behind the physical performances and competitive drive, there’s something we’re finally starting to talk about more openly — mental health . For years, athletes have pushed through pressure, burnout, and emotional struggles in silence, believing that vulnerability is weakness and mental battles should be kept behind closed doors. Thankfully, that narrative is shifting. Mental health in sport is now recognised as not just important, but essential to long-term performance, wellbeing, and success. Why Mental Health Matters Just as Much as Physical Health When your mental health is struggling, everything suffers — your focus, motivation, confidence, and decision-making. It becomes harder to train consistently, enjoy your sport, or handle setbacks. At its worst, it can lead to anxiety, depression, or complete burnout. Mental fitness  — the ability to stay calm under pressure, bounce back from failure, and manage emotions — is just as important as strength and speed. And like physical fitness, it can be trained. Common Mental Health Challenges in Sport Athletes, regardless of level, can experience: Performance anxiety  — nerves before games or competitions that become overwhelming Fear of failure or letting others down Pressure to maintain high standards and be “on” all the time Injury-related frustration and identity loss Post-competition lows or motivation dips Balancing academics, work, and sport without burning out These challenges are normal — but they’re rarely spoken about enough. What Needs to Change Athletes often feel pressure to appear mentally strong at all times. But true strength includes self-awareness, rest, and knowing when to ask for support.  Just like a pulled muscle needs recovery, your mind does too. We need to shift from only talking about mental health when there’s a crisis, to actively embedding mental wellbeing and mental fitness  into everyday training and recovery routines. Three Ways Athletes Can Support Their Mental Health 1. Make Mental Fitness Part of Your Routine Breathwork, journaling, and visualisation are powerful tools that help regulate the nervous system, reframe unhelpful thoughts, and mentally rehearse success. Just 5–10 minutes a day can make a noticeable difference. 2. Speak Up Early Don’t wait until things feel unmanageable. Talk to someone you trust — a coach, teammate, or mental health professional. Early conversations can prevent deeper struggles and build stronger team culture. 3. Rest is a Performance Tool Mental and emotional recovery are as important as physical rest. That includes sleep, screen breaks, nature, low-pressure movement, or creative outlets. Recovery fuels resilience. Mental health in sport is not a side conversation — it’s central to everything we do. When athletes feel supported mentally, they perform better, last longer, and enjoy the journey more. Whether you’re an athlete, coach, or part of a club, let’s keep the conversation going and take proactive steps to prioritise mental health — not as an afterthought, but as a core part of every training plan. If you’re looking to build mental fitness tools into your performance , my Mindset Workout Framework  offers structured breathwork, hypnosis, and mindset drills to help athletes build confidence, stay calm, and perform under pressure. Because the strongest athletes train their minds too. You can book in a 1:1 mental fitness performance session here .

When we think about sport, most of us picture physical training — hours on the pitch, gym sessions, drills, and endurance work. But what about the other side of performance? The mental game? Mental health and sport are deeply connected. Your mindset can make or break your performance, affect your motivation, and influence how you bounce back from setbacks. Yet, for many athletes, mental health remains a hidden challenge, wrapped in stigma or misunderstood. Why Mental Health Matters in Sport Athletes face unique pressures: constant competition, the need to perform at their best, injury recovery, balancing sport with study or work, and sometimes the fear of letting others down. These stressors can impact mental wellbeing, leading to anxiety, burnout, or loss of confidence. Taking care of your mental health isn’t just about avoiding problems — it’s about enhancing your overall performance, resilience, and enjoyment of sport. Common Mental Health Challenges for Athletes Performance anxiety and pre-competition nerves Burnout from physical and mental overload Pressure to maintain results and fear of failure Isolation, especially in individual sports Difficulty adjusting after injury or retirement Practical Ways to Support Your Mental Health as an Athlete 1. Build a Mental Fitness Routine Mental fitness means training your mind regularly — just like your body. Incorporate daily habits such as breathwork to calm your nervous system, journaling to process thoughts, and visualisation to rehearse success. These tools help build resilience and mental clarity. 2. Seek Support and Open Up It’s okay to talk about how you’re feeling. Chat with coaches, teammates, or mental health professionals. Universities and clubs often offer counselling or sport psychology services — don’t hesitate to reach out. 3. Prioritise Recovery — Physically and Mentally Rest days, good sleep, and mindful activities (like meditation or gentle walks) are essential. Recovery isn’t a sign of weakness but a vital part of peak performance. 4. Set Realistic Goals and Manage Expectations Break big goals into smaller, manageable steps. Celebrate progress, not just outcomes. This approach reduces pressure and helps maintain motivation. The Role of Coaches and Organisations Coaches and sports organisations have a responsibility to create environments where mental health is valued equally with physical fitness. That means providing education, fostering open communication, and embedding mental fitness training into regular practice. Sport and mental health are two sides of the same coin. To truly excel, you need to nurture both. Developing mental fitness isn’t about being perfect; it’s about being prepared — mentally and physically — for whatever comes your way. If you’re an athlete looking for practical tools to strengthen your mind, my Mindset Workout Framework  offers proven methods like breathwork, hypnotherapy, and visualisation designed specifically for high performers. Because mental fitness is the ultimate game-changer.

We all know the importance of physical fitness — hitting the gym, going for runs, or doing yoga to keep our bodies strong and healthy. But what about the mind? That inner powerhouse that drives every thought, decision, and action? That’s where mental fitness  comes in. Think of it as training your brain the way you train your muscles — daily reps, habits, and techniques that build resilience, focus, and emotional strength. So, who is mental fitness actually for? You might assume it’s just for athletes or people in high-pressure jobs. But the truth is, mental fitness is for everyone.  Whether you’re a student facing exams, a parent juggling family life, or just someone who wants more control over their thoughts and emotions — mental fitness gives you the tools to manage stress, improve clarity, and boost confidence. Here are three practical methods to help you boost your mental fitness every day: 1. Breathwork to Reset Your Nervous System Breathwork is a simple yet powerful way to calm your mind and body. Try this right now: take 30 deep, even breaths — breathe in fully through your nose, then exhale gently through your mouth. This kind of breathing signals to your nervous system that you’re safe, reducing stress and helping you think clearly. Practise it daily, especially before stressful situations. 2. Journaling to Rewire Your Thoughts Writing down your thoughts can help you understand and shift unhelpful patterns. Spend 5–10 minutes each evening noting what went well and what challenges you faced. Try to catch negative thoughts and reframe them: instead of “I’m not good enough,”  write “I’m learning and improving every day.”  Over time, this rewiring strengthens your mindset and builds self-belief. 3. Visualisation and Mental Rehearsal Picture yourself succeeding in a goal or facing a challenging situation with confidence. Imagine the details — sights, sounds, feelings — as if it’s happening right now. This mental rehearsal trains your brain to respond positively when the real moment comes. Athletes use this all the time, but anyone can benefit from practising it. If you want to dive deeper, you can leverage my Mindset Workout Framework and Thought Energy Design school of thought  — practical, easy-to-follow systems that combines breathwork, hypnotherapy, journaling, visualisation, and more - by booking in a 1:1 coaching session here . It’s designed to help you reset your nervous system, rewire limiting beliefs, and rehearse peak performance, no matter your goals or lifestyle. The Bottom Line Mental fitness isn’t about “fixing” yourself or pushing through stress harder. It’s about building a strong, flexible mind  that supports you in daily life and big moments alike. Start with these small daily steps, and over time, you’ll notice greater calm, focus, and resilience — no matter what life throws your way. If you’d like some guided tools or support building your mental fitness, I’m here to help. Mental fitness truly is the edge we all need.

You know the drill. In the gym or on the pitch, you don’t just play the game . You drill  the fundamentals until they’re second nature — footwork, positioning, timing. Reps, reps, reps. That’s how confidence is built. That’s how clutch moments are won. So why not do the same for your mind?
Mindset Drills  are mental reps. Tools like Visualisation, Mental Rehearsals, Anchoring, and Priming  help you train your nervous system to stay focused, sharp, and confident under pressure.
1. Visualisation – Mental Reps Before the Real Thing Visualisation is used by elite athletes, performers and leaders — because your brain doesn’t know the difference between a well-visualised event and a real one. By seeing yourself win, respond calmly, or perform with confidence, you train your brain  to believe it’s already happened. So when the moment comes, it’s familiar. 👁 It’s like shadowboxing for the mind – no gloves, just focus.
2. Mental Rehearsals – Run the Play Before It Starts Going into a big lift, a competition, or even a meeting? Mental rehearsals are like a pre-match warm-up in your head. You run through the whole scene in detail — what you'll see, hear, say, do — so you feel prepared and in control. Less guessing. More instinct. 🎯 It’s the playbook in your head – so when life calls the play, you’re ready.
3. Anchoring – Lock in Confidence on Cue Ever have a song or smell trigger a memory instantly? That’s an anchor. In performance psychology, you can build your own anchors  — linking a physical action (like clenching a fist or touching your chest) with a powerful emotional state (like confidence or calm).So when nerves hit? Boom. Anchor it. You’re back in the zone. 🧷 It’s like having a reset button built into your body.
4. Priming – Set Your Mental Tone Priming is the quick activation tool that sets your mental state before  the pressure hits. It combines breath, movement and intention to get your body and brain in sync. Great before training, events, or any moment where you need to show up sharp. ⚡ Think of it as flipping the “ON” switch for your mind. 🔁 Sample Routine: Mindset Drills in 10 Minutes or Less Here’s a simple, powerful drill sequence to use before a match, gym session, interview or anything where mindset matters : 🔹 Step 1: Priming (2–3 minutes) 1 minute of deep breathing to reset 30 seconds of body movement (jumps, stretches, shakeout) 1 minute of self-talk: “I’m ready. I’ve done the work. I trust myself.” 🔹 Step 2: Visualisation & Mental Rehearsal (5 minutes) Sit still, close your eyes Visualise yourself walking into the moment: focused, calm, confident Then mentally rehearse the exact actions: how you’ll move, speak, perform Feel the emotions — not just see it, feel  it. 🔹 Step 3: Anchoring (2 minutes) While visualising success, squeeze your fist or press your fingers together Do this every time you feel powerful — link the emotion to the action Over time, this becomes your quick-switch back into flow state Why It Matters You don’t wait for the game to start before you warm up. You drill  first. Mindset Drills get you mentally ready to perform on command.  They wire in confidence, prep your nervous system, and make pressure feel familiar — even easy.
🎯 Visualise the win
🎮 Rehearse the play
🧷 Anchor the feeling
⚡ Prime your state
You’ve trained your body — now drill your mind.

Everyone in the gym knows the secret: results don’t just come from showing up once. It’s the consistent reps, the progressive overload, the mobility drills – the conditioning  – that builds long-term strength and performance. Your mind  works the same way. Welcome to Mindset Conditioning  – a powerful mix of HypnoMeditations, Priming, and Journaling  that strengthens your mental baseline the way functional training conditions your body. It's not about quick wins – it’s about building a mindset that lasts.
1. HypnoMeditations – Your Mental Recovery & Reset Think of HypnoMeditations as a mix of meditation and hypnosis, designed to calm your nervous system while reprogramming limiting beliefs in the background. It’s like lying on the mat after a tough workout, listening to a track that quietly installs confidence, focus, or clarity. You’re not forcing anything – you’re installing upgrades  to your mindset while relaxing. 🧠 Call it the foam rolling of your subconscious – gentle but powerful.
2. Priming – Morning Activation for Your Mind Priming is how you start  your mental engine for the day. Athletes warm up the body before training – this is the same for your brain. It’s a fast mix of breathing, movement, and powerful self-talk that shifts your state from tired or reactive to clear and energised. You’re setting the tone on purpose  instead of letting the day do it for you. 🔥 Think of it as your pre-workout for the mind – fast, energising, and focused.
3. Journaling – The Mental Tracking Sheet Just like you'd track your lifts, macros, or splits – journaling helps you track and process your thoughts, emotions, and progress. It’s not about writing essays – it’s about checking in with yourself. What am I feeling? What’s working? Where’s my head at today? Over time, you’ll spot patterns, upgrade habits, and build real self-awareness. ✍️ It’s like progressive overload for your mindset – measure it to improve it.
💭 Sample Routine: Mindset Conditioning in Under 15 Minutes Use this routine first thing in the morning or before a key moment (like a game, meeting, or big session)  to prime your mindset and build long-term mental strength:
🔹 Step 1: Priming (2–3 minutes) 1 minute of deep breathing (in through the nose, out through the mouth) 1 minute of movement (shake out tension, jump around, or stretch) 1 minute of affirmations: “I’m focused. I’m ready. I know who I am and what I’m here to do.”
🔹 Step 2: HypnoMeditation (5–8 minutes) Lie or sit comfortably. Use a short HypnoMeditation track focused on confidence, clarity, or recovery. Let the track guide your subconscious while your body chills. ( No track? Use a basic body scan and repeat a mantra like: “I’m becoming stronger, calmer, more in control.” )
🔹 Step 3: Journaling (3–5 minutes) Write freely or use these quick prompts: How do I feel today? What’s one thing I’m proud of? What’s my intention for today? Why It Matters You wouldn’t train once and expect results. Same goes for your mindset. Mindset Conditioning helps you build confidence, focus, and emotional control over time – so when life or sport throws pressure your way, you don’t crumble. You adapt. 🧘 HypnoMeditations to reset.⚡ Priming to activate.✍️ Journaling to track and grow. Train your brain like your body – with consistency, purpose, and care.

You wouldn’t skip cardio at the gym, right? Whether it’s a 5K run, spin class, or bag work, you know it gets your heart pumping, lungs working, and mindset sharp. But what about your mental  cardio? Enter Mindset Cardio  – a high-impact trio of Breathwork, Cold Exposure, and EFT Tapping  designed to train your brain and nervous system the same way cardio trains your body. 1. Breathwork – The Treadmill for Your Nervous System You’ve probably heard “just breathe” before. But when done right, breathwork is more than a chill-out tool – it’s your mental treadmill. Fast breathing can fire you up before a big lift or game. Slow, deep breaths can bring you down from stress, just like a cool-down walk.With breathwork, you're literally training how your body reacts to pressure – faster recovery, better focus, and a stronger stress response. 💥 Think of it as interval sprints for your brain – push, recover, repeat. 2. Cold Exposure – Ice Baths & Grit Training You know the drill: you hit the cold shower after a workout. But this isn't just about muscle recovery. Cold exposure is the ultimate mental endurance test. That initial shock? That’s your nervous system going into fight or flight. And when you breathe through it ? You’re building resilience, discipline, and calm under pressure. 🔥 It’s like hill sprints for your mindset – brutal, but you come out stronger every time. 3. EFT Tapping – Emotional Burpees Ever feel a wave of anxiety or self-doubt hit mid-game or in the gym? EFT (Emotional Freedom Technique) Tapping is a surprisingly powerful way to shift your mental state – fast. By tapping on specific acupressure points while voicing what you’re feeling, you're helping your brain process stress instead of bottling it up. 🧠 Call it mental burpees – weird at first, but it clears emotional fatigue and resets your headspace fast. 🧠 Sample Routine: Mindset Cardio in Under 10 Minutes You don’t need hours of free time or a mountain retreat. You just need commitment. Here’s a quick hit routine you can use before your gym session, training, or even a stressful day : 🔹 Step 1: Breathwork (3 minutes) Box breathing  – in for 4, hold for 4, out for 4, hold for 4.Do 10 rounds while focusing on relaxing your body and sharpening your mind.( Upgrade:  Try 30 fast power breaths, then a long hold on the exhale for deeper activation.)
🔹 Step 2: Cold Shower (2–3 minutes) Jump in the shower, turn it cold, and stay present.Focus on slow, deep breathing to stay calm.You ’re not just surviving – you’re building mental strength.
🔹 Step 3: EFT Tapping (3–4 minutes) Tap on the key points (side of hand, eyebrows, side of eye, under eye, collarbone, etc.)While tapping, say out loud something like: "Even though I’m feeling pressure today, I’ve got this. I’m strong, calm, and ready." Do a few rounds until you feel a shift. Why It Matters Just like physical cardio keeps your heart strong and energy high, Mindset Cardio keeps your mental game sharp, adaptable, and ready for anything . Whether you're an athlete, a trainer, or just someone serious about growth – don’t leave your mindset untrained. 🧘‍♂️ Sweat for your brain.🧊 Chill to build grit.🖐 Tap to reset. Mindset Cardio  isn't just a practice – it's a lifestyle. And it starts with one breath, one cold shower, one tap at a time.

Physiotherapy. It’s one of those things we know is important, but we tend to ignore until something goes snap , crack  or why can’t I move my neck? In a recent chat with Yasmin Palfrey (The Fitness Physio) – a specialist musculoskeletal physiotherapist – I got a deeper look into not just the what  of physio, but the why . And trust me, it’s not just about getting you back on your feet. It’s about understanding how your physical body is the vehicle for everything else in life – mindset, motivation, and even mental health. Why She Chose This Path For Yasmin, the journey started young – not with textbooks, but with trauma. At 14, she witnessed her dad recover from a horrific accident that left him with a fractured femur, broken ribs and an ACL injury. Being by his side in those physio appointments opened her eyes: physiotherapists don’t just fix bones – they rebuild lives. “I saw how much it changed his recovery, his mindset, his ability to go back to work and feel a bit more like himself again,” she told me. That spark never left her. The Link Between Physical Health & Mental State You might think a physio's job is just to sort out sore joints and tweak niggles. But Yasmin sees it as far more holistic. “How you move affects how you feel,” she said. “We all know that post-workout high – those happy chemicals aren’t a myth. It’s science.”
She explained that running, for example, releases dopamine and other feel-good neurotransmitters – and that’s part of the reason people stick  to exercise. It’s less about aesthetics over time, and more about how it makes you feel . Debunking the “Running Ruins Your Knees” Myth Let’s address one of the biggest misconceptions head-on: “Running is bad for your joints.” Yasmin calls this out as one of the most frustrating myths she hears – even from other health professionals. “Actually, running – especially moderate running – can protect your joints. One study showed runners had a 10.8% lower  risk of developing osteoarthritis than sedentary people. Movement is medicine.”
Fuel Your Body – Properly She’s also noticed a worrying trend: people not fuelling enough to support their workouts. “Nutrition is essential. If you’re not eating enough to match your training, your energy drops and your injury risk spikes – especially for things like stress fractures.” Injury Prevention: Think Task-Specific Here’s the practical bit. Yasmin’s advice to stay injury-free? Warm up for what you’re about to do.  Runners? Don’t just stretch – try pogo jumps, hip openers, and lunges. Lifters? Focus on mobility and movement prep. Strength training is non-negotiable.  It builds resilience in joints and muscles. Tailor it to you.  There’s no one-size-fits-all. If running burns you out, swap it for HIIT or weights. Work with your body, not against it. Rehab Isn’t Just Physical – It’s Mental Too We talked about mindset a lot. Injuries, Yasmin explained, aren’t always avoidable. But how you respond  can make a world of difference.
“I’ve seen people with the same injury recover completely differently – and often it’s about mindset. Gratitude, visualisation, even journaling can help shift how someone experiences recovery.”
She even uses visualisation techniques with her clients: imagining each stage of the healing journey, picturing the steps back to full strength. And yes – there’s science behind that too. A Future That Embraces Mindset Work Despite being such a powerful tool, Yasmin never learned anything about mindset or mental resilience at uni. But now? She’s built it into her approach. That’s where The Fitness Physio Method  was born – her online programme blending expert rehab with mindset work. It’s a modern take on what physio should be: full-body, full-mind. Find Yasmin Online If you’re looking to train smarter, stay injury-free, or recover with a little more clarity and care – Yasmin’s your go-to.
You can follow her and learn more about The Fitness Physio Method  via her Instagram: @thefitnessphysio_
In a world obsessed with aesthetics, Yasmin reminds us of something deeper: your physical health is the foundation of everything.  Mood, mindset, motivation – it all starts with movement.

We all know lifting weights can sculpt your body – but did you know it could shape your brain too? That’s right. Strength training isn’t just about biceps and PBs. It’s one of the most underrated tools for boosting your mental clarity, memory, and long-term brain health. And it’s all thanks to some remarkable little messengers your muscles release when you move: myokines . Meet the Myokines – Your Brain’s Secret Allies When you lift weights, your muscles don’t just grow stronger – they talk to your brain. Literally. During and after exercise, your muscles release signalling proteins called myokines  that travel through your bloodstream and trigger all sorts of helpful changes in the body and mind. Here are three of the most important brain-boosting myokines: 🧠 BDNF (Brain-Derived Neurotrophic Factor) Think of BDNF as brain fertiliser. It supports the growth of new brain cells ( neurogenesis ), strengthens existing connections, and helps you learn and remember better. Low levels of BDNF have been linked to depression and cognitive decline – but exercise, including resistance training, can give those levels a serious lift. 🔧 IGF-1 (Insulin-like Growth Factor 1) IGF-1 plays a vital role in repairing and regenerating brain cells. It’s especially important as we age, and lower levels are often found in people with Alzheimer’s and other neurodegenerative diseases. The good news? Strength training has been shown to increase IGF-1, helping support brain health and resilience. ⚡ Irisin This one’s a bit of a rising star. Irisin is released during physical activity and may help convert white fat into energy-burning brown fat – but that’s not all. Some early research suggests irisin might also encourage the growth of new neurons and protect against cognitive decline. More studies are needed, but the potential is promising. Is Strength Training Better Than Cardio for Brain Health? Here’s the thing – it’s not a competition. Both cardio and resistance training offer powerful benefits for your brain. Aerobic exercise (like running or cycling) is excellent for increasing BDNF and improving mood. But strength training adds its own unique magic, especially when it comes to muscle-brain communication via myokines. In fact, studies have shown that doing resistance training just twice a week  can lead to improvements in executive function, memory, and even overall mental wellbeing – especially in older adults. The Bottom Line? If you’re only lifting weights for your body, you’re missing half the benefits. Strength training is one of the simplest, science-backed ways to build a stronger brain – one rep at a time. So next time you hit the gym, remember: you're not just chasing gains. You're investing in sharper thinking, better focus, and a more resilient mind. Stronger body. Sharper brain. What’s not to love?

When you think about "health and fitness," your mind probably jumps straight to squats, smoothies, and six-packs. But there's another kind of training happening all the time—right inside your brain. And just like your body, your mind  changes based on how you use it. Let’s break down the science—and why it matters to you. Neuroplasticity Every thought you have is more than just a passing feeling. It literally rewires your brain. Here’s how: Your brain’s neocortex  (the part responsible for higher thinking, decision-making, and planning) contains between 10,000 and 40,000 connections per neuron . When you think something, it sends neurotransmitters  across these connections—like an electric bolt jumping from one tree branch to another. Think that same thought again and again? That connection gets stronger. This process is called synaptic potentiation —your brain’s version of "muscle memory." Just like doing curls builds biceps, repeating a thought builds stronger neural pathways . Why This Matters in Fitness and Sport Every time you tell yourself “I’m not fit enough” or “I can’t do this,” you’re actually strengthening the brain circuits that believe that. But flip it—start repeating thoughts like “I’m building discipline” or “I’m getting stronger every session”—and you’re physically changing your brain to support that mindset. And it’s not just mindset—it’s biology. When clusters of neurons fire together to support a new belief or behavior, proteins are activated inside your nerve cells , entering the DNA and flipping genetic switches that help you grow new neural branches . That means: Your brain can literally grow in seconds New thoughts and repeated experiences lead to new, stronger connections Over time, your mental "jungle" gets denser, faster, and more powerful Train Your Brain Like You Train Your Body Mental reps matter just as much as physical ones. Here are 3 ways to start building a fitter brain: Visualisation  – Imagine yourself hitting a PB or walking confidently into a gym. Visualisation activates the same neural circuits as actually doing it. Positive Self-Talk  – Replace self-doubt with powerful affirmations. Repetition is key—remember, neurons fire together, wire together. Consistent Practice  – Whether it's breathwork, journaling, or simply being mindful of your inner talk, consistency is how the brain builds strength. Final Thought: You’re the Architect of Your Mind Your brain isn’t fixed—it’s plastic , which means it can change at any age, and fast. Thousands of new connections can be made in seconds . So if you’re working on your body, don’t forget your mind. Every thought is a rep. Every rep rewires you. And every day, you’re building something powerful—inside and out.

Let’s be honest—life can be overwhelming. Whether it's work stress, relationship struggles, or just the general chaos of modern life, sometimes we all need a little help. But with private therapy sessions often costing upwards of £50 an hour, getting professional support isn't always an option. The good news? You don’t have to go it alone. There are plenty of free online therapy resources out there, and they might just be the lifeline you need. The Rise of Free Online Therapy Gone are the days when therapy meant sitting in an office on a leather couch. Today, mental health support is more accessible than ever, thanks to the rise of online platforms offering free help. Whether you're looking for self-guided tools, peer support, or professional guidance, there’s something for everyone. Where to Find Free Online Therapy You can find free online therapy in the UK at If Only They Knew , a free wellness hub designed for young people in the health and fitness space. The platform connects users with expert advice, mental health resources, and real-life stories to support emotional well-being. Does Free Therapy Actually Work? Absolutely! While it may not fully replace one-on-one sessions with a professional, free online therapy can be a great first step. Many people find relief and support through online communities, guided therapy tools, and self-help techniques. If you need something more tailored, these resources can at least help you start your journey. Take the First Step If you’ve been putting off therapy because of the cost, now’s the time to explore your options. Free online therapy is out there, ready to help. Whether you need a listening ear, practical coping strategies, or a little emotional boost, support is just a few clicks away. Need a place to start? Join the If Only They Knew Club for free online therapy and coaching.

Business owner, former soldier and The Apprentice star, Mark Moseley, shares his take on feeling lonely as a business owner.