Success Mindset

  • Fitness

    6 Breathing Techniques for Running: How to Run Without Feeling Like You’re Dying

    Breathing Techniques for Running: How to Run Without Feeling Like You're Dying

    Let’s be honest—nothing kills the “I’m a runner now” vibe faster than feeling like your lungs are staging a full-scale rebellion. You set off feeling confident, but within minutes, you’re gasping for air, your chest is on fire, and you’re wondering if this whole running thing was just a massive mistake.

    Sound familiar?

    I’ve been there. When I first started running, I thought the whole not being able to breathe thing was just part of the deal. Turns out, running shouldn’t feel like you’re fighting for survival.

    The problem? Your breathing techniques are probably all wrong.

    If you want to run longer, feel stronger, and stop sounding like an asthmatic walrus, you need to learn how to breathe properly. Lucky for you, I’ve got all the breathing techniques to help you run without gasping, wheezing, or questioning your life choices.

    Table of Contents

    Why Do You Get Out of Breath So Fast?

    Before we fix it, let’s talk about why you feel like your lungs are betraying you.

    The main culprits:

    • Running too fast, too soon (slow down, speed racer).
    • Shallow chest breathing (aka doing it wrong).
    • Poor posture that collapses your lungs.
    • Weak diaphragm and core muscles (yes, your core helps you breathe).
    • Holding your breath without realising (guilty!).

    Good news? All of this can be fixed. Let’s get to it.

    And if your breathing struggles are coming from poor running form, you might be making some classic beginner mistakes. Check out Common Running Mistakes Beginners Make (And How to Fix Them) to make sure your technique isn’t sabotaging you.

    The Best Breathing Techniques for Running (So You Don’t Feel Like You’re Dying)

    1. Breathe From Your Belly, Not Your Chest

    Most people take shallow breaths from their chest, which doesn’t pull in nearly enough oxygen. You need to breathe from your diaphragm (aka belly breathing) to get deeper, more efficient breaths.

    How to do it:

    1. Place one hand on your chest and the other on your stomach.
    2. Inhale deeply through your nose—you should feel your belly expand, not your chest.
    3. Exhale slowly through your mouth and feel your belly fall.
    4. Practise this while sitting before you try it on a run.

    Why it works: More oxygen = more energy = less wheezing and gasping for air.

    2. Use the 2:2 or 3:3 Breathing Rhythm

    Ever feel like your breathing is completely out of sync with your running? That’s because it probably is. A breathing rhythm helps coordinate your breath with your steps, so you don’t feel like you’re hyperventilating.

    Try this:

    • 2:2 rhythm → Inhale for 2 steps, exhale for 2 steps (good for steady runs).
    • 3:3 rhythm → Inhale for 3 steps, exhale for 3 steps (best for easy runs).
    • 2:1 rhythm → Inhale for 2 steps, exhale for 1 step (for faster paces).

    Why it works: Your body gets into a natural breathing rhythm, making running feel smoother.

    3. Breathe Through Your Nose AND Mouth

    You might have heard some running purists say “Only breathe through your nose!” Yeah, no. That’s not going to cut it when you’re actually moving at a decent pace.

    The best approach? Breathe in through your nose AND mouth to maximise oxygen intake.

    Why it works:

    • Nose breathing helps filter and warm the air.
    • Mouth breathing gets more oxygen in quickly.
    • Using both prevents that “I can’t get enough air” feeling.

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    Breathing Techniques

    4. Fix Your Posture – Stop Hunching!

    If you’re running like you’re trying to fold yourself in half, it’s no wonder your lungs can’t expand properly.

    How to fix it:

    • Run tall with your shoulders relaxed.
    • Keep your chest open and lifted.
    • Look ahead, not down at your feet (unless you fancy tripping over).

    Why it works: Better posture = more room for your lungs to do their job.

    5. Strengthen Your Breathing Muscles

    Yep, your breathing muscles (diaphragm, intercostals, and core) need training too. The stronger they are, the easier running will feel.

    Exercises to try:

    • Diaphragmatic breathing (practise belly breathing daily).
    • Blowing up balloons (sounds ridiculous but works!).
    • Planks and core work (a strong core helps control breathing).

    Why it works: A strong diaphragm = less breathlessness, more endurance.

    6. Slow Down & Relax (Seriously, Calm Down)

    If you’re gasping for air 30 seconds into your run, chances are you’re running too fast for your current fitness level.

    How to fix it:

    • Start slow and gradually build your speed.
    • If you can’t talk while running, you’re pushing too hard—drop the pace.
    • Take walking breaks if needed (yes, real runners do this too!).

    Why it works: Running at the right pace means your body can keep up with the oxygen demand.

    Bonus: Breathing Techniques for Asthma or Breathing Issues

    If you’re like me and running with asthma, breathing challenges are very real—but they don’t have to stop you.

    What helps:

    • Warm up properly—cold air can trigger asthma symptoms.
    • Use your inhaler before you run if prescribed.
    • Breathe in through your nose more in colder weather.
    • Run at a comfortable pace—don’t go all-out immediately.

    Disclaimer: Always speak to a doctor before starting a running routine if you have asthma or other breathing conditions. They can give you the best advice for running safely.

    Running actually improved my asthma over time, so don’t let it put you off!

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Master Your Breathing, Master Your Running

    Breathing properly while running is a game-changer. Get it right, and you’ll run longer, stronger, and with way less suffering.

    • Breathe deep from your belly, not your chest.
    • Find a breathing rhythm that works for you.
    • Use both your nose and mouth for maximum oxygen intake.
    • Fix your posture so your lungs have space to work.
    • Slow down if you’re gasping for air—pacing matters.

    Still struggling with discomfort while running? Some breathing issues stem from poor form or underlying injuries. Check out How to Prevent & Recover from Running Injuries to make sure you’re not making it harder for yourself.

    Want to improve even more? Check out How to Build Stamina & Endurance as a Runner and learn how to run stronger without burning out.

    Now go on—lace up, take a deep breath, and show that pavement who’s boss!

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    Breathing Techniques
  • Fitness

    How to Prevent & Recover from These Common Running Injuries (So You Can Keep Smashing Your Goals!)

    running injuries

    Let’s be real—running is amazing, but it is high impact and can be brutal on your body if you’re not careful. One minute, you’re feeling like an absolute legend, flying down the pavement, and the next… BAM. A dodgy knee, aching shins, or feet that feel like they’ve been personally victimised by your trainers. I’ve been there. I made all the classic mistakes—ran too much, too soon, ignored warm-ups, and thought I was invincible. Spoiler: I was not. But after a few hard-earned running injuries, I figured out how to keep myself running strong without wrecking my body.

    And now, I’m here to help you avoid the same painful mistakes.

    So, whether you’re just starting or you’ve been at this for a while, here’s how to prevent and recover from the most common running injuries, so you can keep smashing your goals without hobbling to the finish line.

    Table of Contents

    1. Shin Splints – The ‘Why Do My Legs Hate Me?’ Injury

    You know that burning pain along your shins that makes every step feel like punishment? That’s shin splints, and they love to ruin a good run.

    Why It Happens:

    • Running too much, too soon (yes, I’m looking at you, “I’ll just add another 3K” runners).
    • Poor running form—landing too hard on your heels.
    • Worn-out or unsupportive running shoes.

    How to Prevent It:

    • Ease into your training—follow the 10% rule (don’t increase mileage by more than 10% per week).
    • Strengthen your calves and ankles—stronger muscles = less impact on your shins.
    • Get proper running shoes that support your foot type. Not sure what shoes to get? Check out The Best Running Shoes for Beginners and find a pair that won’t wreck your feet.

    How to Recover:

    • Rest—yes, I know, but running through shin splints will only make them worse.
    • Ice your shins for 15-20 minutes after runs to reduce inflammation.
    • Stretch and strengthen your calves and lower legs to stop them from coming back.

    2. Runner’s Knee – The Ultimate Buzzkill

    If your knee starts feeling like it’s been personally offended by your running routine, congratulations, you’ve got runner’s knee.

    Why It Happens:

    • Weak quads and glutes, meaning your knees take all the impact.
    • Overuse—running long distances without enough recovery.
    • Poor running form or worn-out shoes.

    How to Prevent It:

    • Strength train—squats, lunges, and glute bridges will make a huge difference.
    • Avoid over-striding—shorter, quicker steps are easier on your knees.
    • Get shoes with proper cushioning to absorb impact.

    How to Recover:

    • Rest or switch to low-impact cross-training (cycling, swimming) for a bit.
    • Foam roll your quads and IT band—tight muscles pull on the knee.
    • Strengthen your hips and glutes—they stabilise your knees and keep them happy.

    3. Achilles Tendinitis – The ‘Why Do My Ankles Feel Like They’re on Fire?’ Injury

    That nagging pain in the back of your heel? That’s your Achilles tendon screaming at you to slow down.

    Why It Happens:

    • Suddenly increasing speed or distance (again, guilty).
    • Tight calves and ankles putting extra strain on the tendon.
    • Running in shoes that don’t support your heel properly.

    How to Prevent It:

    • Stretch your calves and ankles before and after runs.
    • Gradually increase intensity—don’t go from jogging to sprinting overnight.
    • Wear properly cushioned shoes to absorb shock.

    How to Recover:

    • Rest and avoid running until the pain settles.
    • Ice the area to reduce swelling and inflammation.
    • Do heel drop exercises to strengthen the Achilles and prevent future running injuries.

    Want to boost your endurance safely? Read How to Build Stamina & Endurance as a Runner and start making real progress.

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    running injuries

    4. Plantar Fasciitis – The Foot Pain That Won’t Quit

    This one’s a real pain—literally. Plantar fasciitis is that stabbing pain in the bottom of your foot that makes every step feel like torture.

    Why It Happens:

    • Running in worn-out shoes that offer zero support.
    • Tight calves and Achilles pulling on the foot.
    • Overuse—too much running on hard surfaces without proper recovery.

    How to Prevent It:

    • Invest in running shoes with good arch support.
    • Stretch your calves and feet regularly.
    • Use a foam roller or massage ball to loosen up tight foot muscles.

    How to Recover:

    • Roll a frozen water bottle under your foot to reduce inflammation.
    • Stretch your calves and plantar fascia daily.
    • Avoid running until the pain fully subsides—otherwise, it just keeps coming back.

    5. IT Band Syndrome – The Side-of-the-Knee Nightmare

    Ever felt a sharp pain on the outside of your knee that gets worse as you run? That’s IT band syndrome, and it’s not fun.

    Why It Happens:

    • Weak hip and glute muscles.
    • Running on slanted surfaces (like the side of a road).
    • Overuse—running too far, too soon without cross-training.

    How to Prevent It:

    • Strength train—focus on hips, glutes, and core stability.
    • Avoid running exclusively on one side of the road—uneven surfaces aggravate it.
    • Increase mileage gradually—don’t go from 5K to 15K overnight.

    How to Recover:

    • Foam roll the IT band and outer thigh to release tightness.
    • Do hip-strengthening exercises to stabilise your knee.
    • Take a break from running until the pain fully goes away.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Run Smarter, Not Injured

    Running injuries aren’t just frustrating—they can knock you off your progress and make you want to quit altogether. But here’s the good news: most injuries are preventable if you train smart, listen to your body, and give it the recovery it needs.

    • Ease into your running routine—build strength first, then add miles.
    • Invest in proper running shoes—your feet (and knees) will thank you.
    • Cross-train—stronger muscles = fewer injuries.
    • Rest when needed—pushing through pain never ends well.

    Want to avoid these mistakes from the get-go? Check out my post on Common Running Mistakes Beginners Make (And How to Fix Them!) and start running stronger, smarter, and injury-free.

    Now, lace up and hit the pavement—just make sure you’re running the right way this time!

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    RUNNING INJURIES
  • Fitness

    6 Common Running Mistakes Beginners Make (And How to Fix Them Before You Get Injured!)

    running mistakes

    So, you’ve decided to start running—amazing choice! Deciding to take up running on my weight loss journey was one of the best things I ever did. It didn’t just help me shift weight—it completely changed how I felt about fitness.

    My stamina improved, my energy levels skyrocketed, and for the first time, I actually found a sport I enjoyed. Running became more than just a workout; it became my stress-reliever, my confidence booster, and a way to prove to myself that I could do hard things.

    But let’s be real—it wasn’t all smooth sailing. I made mistakes. Plenty of them. I ignored good advice, pushed too hard, and, yep, picked up a few injuries along the way.

    Turns out, there’s a right way and a very wrong way to start running, and if you’re making some of the classic beginner running mistakes, you’re probably setting yourself up for frustration, pain, and a one-way ticket to giving up.

    But don’t worry—I’ve got your back. Here’s how to avoid the biggest running mistakes so you can actually enjoy it (or at least survive it).

    Table of Contents

    Mistake #1: Starting Too Fast, Too Soon

    Ah yes, the classic “I’ll just sprint this first kilometre and see what happens.” Spoiler: what happens is you crash and burn within minutes.

    Why it’s a problem: Going out too hard means you’ll be exhausted in no time, and worse—you could end up with shin splints, muscle strains, or the kind of knee pain that makes stairs your mortal enemy.

    How to fix it:

    • Pace yourself—start slow and steady. If you feel like you’re going too slow, you’re probably doing it right.
    • Use the talk test—if you can’t hold a conversation while running, you’re going too fast.
    • Follow a structured running plan that gradually builds endurance instead of shocking your body into quitting.

    Mistake #2: Ignoring Warm-Ups (AKA How to Get Injured in Record Time)

    Would you attempt a deadlift without warming up? No. Would you roll out of bed and immediately try to do the splits? Absolutely not. So why do so many beginner runners skip a proper warm-up?

    Why it’s a problem: Going from zero to full-speed puts a ton of stress on your muscles and joints, making you more likely to pull something, tear something, or just feel like absolute rubbish after two minutes.

    How to fix it:

    • Start with dynamic stretches—leg swings, high knees, and glute bridges work wonders.
    • Walk briskly for 5-10 minutes before running to wake up your muscles.
    • Throw in some light jogging before you go full send.

    Trust me, warm-ups are your secret weapon against injury. Skip them, and you’ll be regretting it after your first painful sprint.

    Mistake #3: Wearing the Wrong Running Shoes

    Listen, I get it. Maybe you’ve got a trusty old pair of trainers lurking in your wardrobe that you think will do the job. Maybe they’re even your favourite pair. But if they’re not proper running shoes, you’re asking for trouble.

    Why it’s a problem: The wrong shoes can lead to blisters, foot pain, knee problems, and even long-term injuries that will have you side-lined before you even get started.

    How to fix it:

    • Get fitted for proper running shoes—your feet deserve better than ancient gym trainers.
    • Pick shoes that suit your foot type (flat feet, high arches, overpronation—you get the idea).
    • Replace your running shoes every 300-500 miles (yes, they have an expiration date).

    Want the best picks for beginners? Check out my guide on The Best Running Shoes for Beginners to get sorted.

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    RUNNING MISTAKES

    Mistake #4: Skipping Strength Training (Yes, It Matters!)

    A lot of runners think they just need to run to get better at running. Wrong. If you’re not strength training, you’re setting yourself up for weak legs, poor endurance, and—yep—injuries.

    Why it’s a problem: Running works some muscles, but ignoring strength training means weaker stabiliser muscles, which means your joints take a beating.

    How to fix it:

    • Do leg-focused strength training at least twice a week (squats, lunges, deadlifts—your knees will thank you).
    • Add core work—strong abs help with running posture and endurance.
    • Try cross-training (cycling, yoga, rowing) to build overall strength and prevent imbalances.

    The stronger your body, the less likely you are to get injured. Simple as that.

    Mistake #5: Not Fuelling Properly (No, a Banana Isn’t Always Enough)

    Food = fuel. If you’re running on empty, your body will let you know in the most unpleasant ways. Think dizziness, exhaustion, and the energy levels of a sloth.

    Why it’s a problem: Running burns a ton of energy, and if you’re not eating enough or eating the wrong things, you’ll feel sluggish and struggle to recover.

    How to fix it:

    • Before a run: Eat something light and carb-focused (banana with peanut butter, toast with honey, small oatmeal).
    • After a run: Replenish with protein + carbs (chicken and rice, smoothie, protein shake).
    • Hydration matters—dehydration = cramps, fatigue, and a bad time all around.

    Fuel right, and you’ll feel stronger and recover faster.

    Mistake #6: Doing Too Much, Too Soon (AKA The Fastest Way to Get Injured)

    One of the worst things you can do as a beginner is trying to run too far, too often, too quickly. If you think adding miles overnight will make you a better runner, think again—it’ll just get you injured.

    Why it’s a problem: Overloading your body too soon can lead to shin splints, stress fractures, knee pain, and burnout.

    How to fix it:

    • Follow the 10% rule—don’t increase your weekly mileage by more than 10% per week.
    • Include rest days to let your muscles recover.
    • Listen to your body—some soreness is normal, but sharp pain is a red flag.

    If you want long-term success, play the long game—rushing only leads to setbacks.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Learn From These Running Mistakes & Run Smarter

    Running doesn’t have to be painful, frustrating, or short-lived. Avoid these common beginner running mistakes, and you’ll be on your way to stronger, faster, and more enjoyable runs—without the injury drama.

    • Pace yourself—slow and steady wins the race
    • Warm up properly or pay the price
    • Invest in decent running shoes
    • Strength training is your best friend
    • Eat well and hydrate like a pro
    • Increase mileage gradually—no need to be a hero

    Want to build a proper running routine that actually works? Check out How to Build a Running Routine That Sticks and start running smarter, not harder.

    Now go on—lace up, fix your running mistakes, and enjoy the run. You’ve got this.

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    RUNNING MISTAKES

  • Fitness

    How to Build a Running Routine as a Beginner (And Actually Stick to It)

    Running Routine

    Be honest—how many times have you thought, Right, that’s it, I’m going to start a running routine, only to find yourself three runs in, knackered, bored, and questioning every life choice that led you to this moment?

    Maybe you started too fast, your stamina gave up before your motivation, or your endurance levels were so low that a light jog felt like climbing Everest. Sound familiar?

    Here’s the thing—running for beginners isn’t about going all out from day one and hoping for the best. If you don’t have a plan (and let’s be real, most people don’t), you’ll either burn out, get injured, or decide that the treadmill is actually just a fancy clothes rack.

    But here’s the good news: you can build a running routine that actually sticks, improves your cardio fitness, and gets you feeling like a proper runner—without feeling like death every time you lace up.

    This guide will show you exactly how to build a running routine that sticks, so you can stay on track, avoid burnout, and actually enjoy your runs.

    Table of Contents

    Step 1: Set a Clear, Realistic Goal

    Before you start, ask yourself—why are you running?

    • Do you want to build endurance and run longer without stopping?
    • Are you running for weight loss and trying to stay in a calorie deficit?
    • Is your goal to run a 5K, 10K, or just be consistent with exercise?

    Your goal determines your running plan. If you don’t have a goal, it’s easy to lose motivation. Keep it specific and achievable—instead of “I want to run more,” say, “I want to run 3 times a week for the next month.”

    Step 2: Create a Running Schedule That Works for YOU

    One of the biggest mistakes beginners make? Winging it. If you don’t schedule your runs, you’ll keep putting them off until suddenly… a week has passed, and you haven’t run at all.

    Here’s how to lock in your running routine:

    • Pick your running days—start with 3 days per week to keep it manageable.
    • Choose a set time—morning, lunch break, evening… whatever works. Just be consistent.
    • Plan your routes—knowing where you’ll run removes last-minute decision fatigue.
    • Track your progress—use an app, journal, or running watch to stay accountable.

    Your schedule should fit your life, not the other way around. If you’re a morning person, get it done before the day gets busy. If you’re more of a night owl, an evening run might suit you better.

    Step 3: Start Slow & Build Up Gradually

    Another mistake? Going too hard, too soon. Your body needs time to adjust, so your first few weeks should be about building a base, not breaking records.

    Follow this beginner-friendly running plan:

    Weeks 1-2: Walk-Run Intervals

    • Run for 30-60 seconds, then walk for 1-2 minutes. Repeat for 20-30 minutes.
    • Focus on breathing properly and finding a comfortable pace.
    • Run 3-4 times per week to start building consistency.

    Weeks 3-4: Increase Running Time

    • Run for 2-3 minutes, then walk for 1 minute (repeat for 30 minutes).
    • Start focusing on good running form—keep shoulders relaxed, take short strides.
    • Try one longer run each week (aim for 40-45 minutes).

    Remember, slow progress is still progress. The goal is to make running feel easier over time—not to exhaust yourself in the first week.

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    RUNNING ROUTINE

    Step 4: Make Running Enjoyable

    If you hate every second of your run, guess what? You won’t stick with it. The secret to a lasting routine is making running something you actually look forward to.

    Here’s how to make it fun:

    • Listen to music or podcasts—build a playlist that pumps you up or find an inspiring podcast to keep your mind engaged.
    • Find a scenic route—running in a dull area can be uninspiring. Parks, trails, and waterfronts make a difference.
    • Run with a friend—if solo running feels lonely, having a running buddy can keep you accountable.
    • Reward yourself—celebrate progress! It could be a new pair of leggings after a month of consistency or just the feeling of getting stronger.

    The more you enjoy running, the more likely you are to stick with it.

    Step 5: Avoid Burnout & Injuries

    Nothing kills a running routine faster than pain, injuries, or exhaustion. If you’re constantly sore or feel like running is a struggle, you’re more likely to quit.

    How to avoid burnout & injuries:

    • Listen to your body—soreness is normal, sharp pain is not. Take rest days when needed.
    • Stretch & foam roll—five minutes of stretching can save you from stiff, aching muscles.
    • Cross-train—strength training, cycling, or yoga can improve your running performance.
    • Wear proper running shoes—bad shoes = bad knees. Get fitted for the right pair.

    If running always feels painful or exhausting, something is off—adjust your pace, rest when needed, and make sure you’re fuelling your body properly. Check out my post ‘6 Common Running Mistakes Beginners Make (And How to Fix Them Before You Get Injured!)‘ for some more help with this!

    Step 6: Stay Consistent & Track Progress

    The secret to a long-term running routine? Consistency. You won’t always feel motivated, and that’s fine—because a solid routine means you run even when you don’t feel like it.

    • Use a running app—seeing your stats improve over time is a huge motivator.
    • Keep a training journal—write down how you feel after each run.
    • Set small milestones—run for 10 minutes straight, complete a 5K, or hit a pace goal.
    • Give yourself grace—some runs will feel amazing, others will feel terrible. That’s normal.

    The key is to just keep showing up—before you know it, running will feel like a normal, natural part of your routine.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Final Thoughts: Stick With Your Running Routine and Trust the Process

    Building a running routine that sticks isn’t about having perfect motivation every day—it’s about creating habits that make running feel like a normal part of your life.

    • Set a realistic goal and follow a beginner-friendly plan.
    • Stick to a consistent schedule so running becomes a habit.
    • Start slow, build gradually, and avoid injuries.
    • Make running enjoyable, track progress, and celebrate small wins.

    You’ve got everything you need—now get out there and start running!

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    RUNNING ROUTINE
  • Fitness

    How to Choose The Best Running Shoes for Beginners: Find the Right Fit for Comfort & Support

    running shoes

    Ever gone for a run and felt like your feet were personally betraying you? Blisters, sore arches, knees screaming for mercy—yeah, that’s what happens when you’re in the wrong running shoes.

    It’s enough to make you want to chuck the whole idea of becoming a runner in the bin.

    But hold up—what if the problem isn’t you but your trainers?

    Imagine actually enjoying a run (yes, really) because your feet feel supported, your knees aren’t plotting revenge, and you’re not wincing with every step. The right shoes can make that happen.

    So, if you’re ready to ditch the foot pain and finally start running for beginners the right way, let’s get you sorted.

    No fluff, no faff—just the best tips to help you find the perfect pair so you can hit the pavement (or treadmill) without regret.

    Table of Contents

    Why You Need the Right Running Shoes

    Think you can just grab whatever’s lurking at the back of your wardrobe? Think again. Wearing the wrong trainers while running is like trying to run a marathon in flip-flops—sure, you could do it, but at what cost?

    The right shoes will:

    • Keep you comfortable so you don’t feel like you’re being tortured from the ankles down.
    • Prevent injuries (because hobbling around on crutches is not a vibe).
    • Help you actually enjoy running—yes, enjoy it. I know, shocking.

    If you’re just getting into running for women (or men!), sorting your shoes is step one of the master plan.

    And trust me, once you’re laced up in the right pair, you’ll feel like a proper runner—even if you’re still huffing and puffing after 30 seconds.

    How to Choose the Best Running Shoes (Without Losing Your Mind)

    Picking the right pair doesn’t need to feel like decoding ancient hieroglyphics. Here’s your step-by-step breakdown:

    1. Know Your Terrain: Treadmill, Pavement, or Trails?

    • If you’re running outside (on pavement or roads), look for cushioning to absorb impact.
    • If you’re a treadmill warrior (if you’re in the UK like me, I don’t blame you!), you can get away with lighter, more flexible shoes.
    • If you fancy yourself a wild explorer and are hitting trails, go for grippy, rugged shoes that can handle mud, rocks, and whatever nature throws at you.

    2. Get the Right Fit (Or Regret It Later)

    Your shoes should feel snug but not like they’re strangling your feet. You want a thumb’s width of space between your toes and the front of the shoe—otherwise, say hello to black toenails.

    3. Know Your Foot Type (Because Yes, It Matters)

    Are you an overpronator (rolling your foot in too much)? A neutral runner? Got high arches? Different shoes offer different levels of support, so getting this right is key. A proper running shop can do a gait analysis—basically, they watch how you run and tell you if your feet are doing something weird.

    4. Don’t Fall for the “Trendy” Trap

    Look, I get it. Some running shoes look slick. But the coolest-looking pair might also be the worst for your feet. Comfort and support come first. Your knees will thank you.

    📌 Pin this for later! ⬇

    RUNNING SHOES

    Top Running Shoes for Beginners (Tried & Tested Favourites)

    Right, now you know how to choose, here are some solid options to get you started:

    Best for General Running: Nike Pegasus 40

    A great all-rounder. Cushioned, comfy, and light. A solid pick for pavement pounders.

    Nike Pegasus 40
    Nike Pegasus 40
    $80.00
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    03/13/2025 09:16 pm GMT

    Best for Stability: Brooks Adrenaline GTS 22

    If your ankles like to do their own thing, these will keep them in check.

    Brooks Women s Adrenaline GTS 24 Supportive Running Shoe
    Brooks Women s Adrenaline GTS 24 Supportive Running Shoe
    $139.95
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    03/13/2025 09:17 pm GMT

    Best for Road Running: Hoka Clifton 9

    Super soft and cushioned—like running on clouds, but without the risk of falling through them.

    HOKA Clifton 9 Women's Road Running Shoes
    HOKA Clifton 9 Women's Road Running Shoes
    $179.95
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    03/13/2025 09:18 pm GMT

    Best for Wide Feet: New Balance Fresh Foam 1080v12

    Roomy, bouncy, and comfy. Your toes will love them.

    New Balance Women's Fresh Foam X 1080 V12 Running Shoe
    New Balance Women's Fresh Foam X 1080 V12 Running Shoe
    $149.99
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    03/13/2025 09:19 pm GMT

    Best Budget Option: ASICS Gel Contend 8

    Decent cushioning without the “I’ve just spent my rent money on trainers” regret.

    ASICS Women's Gel-Contend 9 Running Shoes
    ASICS Women's Gel-Contend 9 Running Shoes
    $54.95
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    03/13/2025 09:21 pm GMT

    What Else You Need to Know Before You Start Running

    Break Them In – New shoes need a few walks or short runs before you start clocking up serious miles. Your feet need time to adjust!

    Replace Them Regularly – Running shoes have a shelf life (like milk, but less smelly). After about 300-500 miles, the cushioning wears out, and your knees start paying the price.

    Socks Matter Too – Cotton socks = blisters galore. Get proper moisture-wicking running socks unless you enjoy suffering.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Ready to Lace Up? Here’s Your Next Step

    Now you’ve got the shoe situation sorted, what’s next? A plan, obviously!

    Check out my guide on How to Start Running for Beginners for a step-by-step eBook that’ll take you from walking to actually feeling like a runner.

    You’ve got this. Now go get those trainers and start becoming a runner—one step at a time.

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    RUNNING SHOES
  • Personal Development

    The Ultimate Weight Loss Mindset Shift Guide: How to Stay Motivated, Smash Your Goals & Transform Your Life

    mindset shift

    Let’s be real—if losing weight, building confidence, and smashing goals were just about diets and workout plans, we’d all be walking around like fitness models. But it’s not, is it? It all comes down to a mindset shift—because if your brain isn’t on board, you’ll be back to square one faster than you can say ‘Monday diet restart’.

    If you’re sick of self-doubt, yo-yo motivation, and giving up before you really get started, you need a mindset shift—a proper one.

    Not just a “I’ll try to be positive” moment, but a full-on, rewire-your-thinking, level-up-your-life kind of shift.

    And that’s exactly what this post is about. So buckle up, because I’m about to show you how to transform your mindset, build motivation that lasts, and make real progress toward your goals—whether that’s losing weight, getting fit, or just feeling like your best self.

    Table of Contents

    Why Mindset Matters for Success

    Ever wonder why some people seem to stay consistent and smash their goals, while others (maybe you?) start strong but lose steam halfway through? Spoiler: It’s all in the mindset.

    When you believe you can change, you act differently. You stop seeing setbacks as “proof you’ve failed” and start seeing them as “part of the process.” You stop relying on motivation (because, let’s face it, motivation is about as reliable as British summer) and start building habits that keep you going.

    Read more here: Mindset Matters: Change How You Think to Lose Weight

    Why Motivation Alone Won’t Get You There

    Let’s talk about motivation—that sneaky little thing that shows up strong when you start something new (hello, day one excitement!) but disappears when things get tough.

    The truth? Motivation is a scam. Okay, maybe not completely, but it’s not enough. The real winners? They rely on discipline, habits, and consistency, not just motivation.

    So, how do you stay consistent when motivation disappears faster than a snack during a Netflix binge? You rewire your mindset to focus on long-term habits instead of short-term excitement.

    Learn how here: Why Motivation (Alone) Doesn’t Work for Weight Loss

    The Most Common Mindset Mistakes (And How to Fix Them)

    1. All-or-Nothing Thinking

    Ever thought, “I’ve already had one unhealthy meal, might as well write the whole day off”? That, my friend, is all-or-nothing thinking—and it’s wrecking your progress.

    Instead of seeing things as all good or all bad, reframe it: one choice doesn’t define your journey. A slip-up isn’t a disaster—it’s just one moment. The key? Move on and keep going.

    Ditch perfectionism here: All-or-Nothing Mindset: How It’s Sabotaging Your Weight Loss Goals

    2. Setting Unrealistic Goals

    We’ve all done it—set huge, impossible goals in a fit of motivation. “I’ll lose 20 pounds in a month,” “I’ll work out every single day,” “I’ll never eat sugar again.”

    And what happens? You burn out, feel like a failure, and end up back where you started. The fix? Set IMPACT goals—intentional, purposeful, achievable, and realistic.

    Learn to avoid this here: When Goals Backfire: Consequences of Unrealistic Expectations

    3. Focusing Only on Results Instead of the Process

    If you’re only chasing quick weight loss, a perfect body, or instant results, you’re setting yourself up for disappointment. Real change happens when you focus on the process—building healthy habits, enjoying workouts, and feeling stronger.

    Discover more here: 5 Types of Mentality: A New Approach to Healthy Habit Changes

    📌 Pin this for later! ⬇

    mindset shift

    The Secret to Long-Term Success: The Be, Do, Have Mindset

    Here’s where things get interesting—because if you’re serious about real transformation, you need to understand the Be, Do, Have mindset.

    Most people think:
    “Once I have the results, then I’ll do the things that successful people do, and I’ll finally be confident, happy, and successful.”

    But this is completely backwards. Instead, flip it:

    • Be the person first – Decide that you’re already someone who prioritises health and fitness.
    • Do the actions that align with that identity – Show up, eat well, move your body.
    • Have the results naturally – Weight loss, strength, confidence—all as a by-product of who you’ve become.

    Connect with your identity here: Achieve Breakthrough Results with the Be, Do, Have Mindset

    How to Stay on Track & Keep a Strong Mindset

    • Surround yourself with positive influences – Follow inspiring people, join supportive communities, and cut out the negativity.
    • Use affirmations and visualisation – Speak positively to yourself and keep your goals in sight.
    • Track your progress (beyond the scale!) – Celebrate small wins like energy levels, mood, and strength gains.
    • Use the right tools to support your mindset shifts – Journals, books, and habit trackers can keep you focused and motivated.

    Extra Resources:

    Conclusion: The Only Mindset Shift You Need to Succeed

    At the end of the day, success isn’t about finding the perfect diet, workout, or motivation hack. It’s about changing the way you think—because when you shift your mindset, everything else follows.

    So, where do you start?

    Pick one small change today. Maybe it’s flipping a negative thought into a positive one. Maybe it’s moving on from a “bad” meal instead of spiralling. Maybe it’s just believing that you CAN change.

    Because you can. And you will. Now, tell me—what’s the first mindset shift you’re making today? Let’s chat in the comments.

    📌 Pin this for later! ⬇

    MINDSET SHIFT
  • Personal Development

    The Ultimate Mindset Shift Toolkit: 15 Products to Rewire Your Brain for Success

    Mindset Shift Toolkit

    Right, let’s have a chat. You know that little voice in your head? The one that says, “You’ll never change,” or “You always mess things up”? Yeah, it’s a liar. But here’s the thing—mindset isn’t magic, and it doesn’t just poof into place overnight. It’s something you build, bit by bit, choice by choice. And lucky for you, I’ve got a hand-picked mindset shift toolkit that’ll make shifting your mindset feel less like a struggle and more like an adventure.

    From books that’ll get you thinking differently to practical tools that keep you on track, this list is packed with game-changing products that’ll help you ditch the self-doubt, boost your confidence, and actually stick to those big dreams of yours.

    Table of Contents

    Books for Mindset Shifts & Personal Growth

    1. “Mindset: The New Psychology of Success” – Carol S. Dweck

    Let’s start with the holy grail of growth mindset. If you’ve ever thought, “Some people are just naturally good at things, and I’m not one of them,” this book will change your life. Dweck explains how your abilities aren’t fixed—they can grow, change, and improve. You just need to give them a chance.

    Mindset: The New Psychology of Success
    Mindset: The New Psychology of Success
    $10.94
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    03/11/2025 01:20 pm GMT

    2. “Atomic Habits” – James Clear

    This one is essential if you’ve ever made a grand plan to change your life on a Monday morning and given up by Wednesday. Small, consistent actions? That’s where the magic happens—and James Clear breaks it all down in a way that actually makes sense.

    Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
    Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
    $14.00


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    02/28/2025 02:06 am GMT

    3. “The 5 Second Rule” – Mel Robbins

    Ever thought about doing something productive, then convinced yourself not to bother? Mel Robbins has a trick: count down from 5 and just do the thing. It sounds almost too simple, but trust me—it’s ridiculously effective.

    The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage
    The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage
    $19.27
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    03/11/2025 01:22 pm GMT

    4. “The Mountain Is You” – Brianna Wiest

    If you’ve ever felt like your biggest obstacle is… well, yourself, this book will hit home. It’s all about why we self-sabotage and, more importantly, how to stop doing it.

    The Mountain Is You
    The Mountain Is You
    $24.99


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    03/11/2025 01:23 pm GMT

    5. “The High 5 Habit” – Mel Robbins

    Yes, another Mel Robbins book—but she’s on to something. This one is all about rewiring how you see yourself—literally by high-fiving yourself in the mirror every morning. It sounds daft, but the science behind it is wild.

    The High 5 Habit: Take Control of Your Life with One Simple Habit
    The High 5 Habit: Take Control of Your Life with One Simple Habit
    $10.87


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    03/11/2025 01:24 pm GMT

    Journals & Planners to Get Your Head in the Game

    6. The 5-Minute Journal

    If keeping a journal sounds like too much effort, this one’s for you. Just a few quick prompts each morning and evening to keep your mindset on track. No faff, no overthinking—just clarity and focus.

    Intelligent Change The Five Minute Journal
    Intelligent Change The Five Minute Journal
    $28.49
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    02/27/2025 10:45 am GMT

    7. A Growth Mindset Journal

    Find one with prompts that actually challenge you to think differently. Writing down your progress, setbacks, and little wins? That’s how you start rewiring your brain for success.

    The Growth Mindset Workbook: CBT Skills to Help You Build Resilience
    The Growth Mindset Workbook: CBT Skills to Help You Build Resilience
    $13.99


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    03/11/2025 01:29 pm GMT

    8. Affirmation & Manifestation Planner

    Whether you believe in manifesting or not, writing down positive affirmations can help drown out the negative chatter in your head. Think of it as a mental reprogramming exercise—because you deserve to talk to yourself with the same kindness you give others.

    Manifestation Journal + Bonus Digital 369 Manifestation Method & Affirmation Cards
    Manifestation Journal + Bonus Digital 369 Manifestation Method & Affirmation Cards
    $22.95
    Get it on Amazon
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    03/11/2025 01:30 pm GMT

    9. A Habit Tracker

    If you’re a visual person, get yourself a habit tracker. Seeing your progress build up over time is ridiculously motivating. No more “I’ve done nothing this week” lies—your tracker will prove otherwise.

    The Morning Sidekick Journal - Habit Tracker Journal!
    The Morning Sidekick Journal - Habit Tracker Journal!
    $29.70

    The Morning Sidekick Journal is a must-have for building solid morning routines. It’s super easy to use and keeps you motivated to stick to your goals every day. Perfect for anyone craving structure and consistency! 🌞📖 - Brooke

    Buy Now
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    02/27/2025 11:08 am GMT

    10. A Vision Board Kit

    If you need a daily dose of inspiration, make a vision board. Seeing your goals in front of you every day? That’s the kind of motivation that actually sticks.

    Mindmellow Vision Board Kit
    Mindmellow Vision Board Kit
    $34.99
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    02/27/2025 11:13 am GMT

    Mindset-Focused Digital & Physical Tools

    11. Meditation & Mindfulness App Subscription (Calm, Headspace, Insight Timer)

    If your brain won’t stop overthinking, meditation will teach you how to press pause on the mental chaos. Even just five minutes a day can make a world of difference.

    12. Motivational Wall Art or Desk Cards

    Some days, you just need a reminder that you’re capable of more than you think. Pop some motivational quotes on your wall or desk so you can’t ignore them.

    Intelligent Change Mindful Affirmation Cards for Health and Wellbeing
    Intelligent Change Mindful Affirmation Cards for Health and Wellbeing
    $29.99
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    03/11/2025 01:34 pm GMT

    13. Growth Mindset Flashcards

    Perfect for those quick reminders when your brain tries to throw a tantrum. Flip through them when self-doubt creeps in, and snap yourself out of it.

    UNPACK THAT Self-Exploration Card Deck Personal Growth Cards - 100 Deep Questions for Self-Discovery
    UNPACK THAT Self-Exploration Card Deck Personal Growth Cards - 100 Deep Questions for Self-Discovery
    $24.99
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    03/11/2025 01:35 pm GMT

    14. A Whiteboard or Goal-Setting Board

    Write down your goals where you can see them every single day. Out of sight, out of mind? Not anymore.

    4 PACK Magnetic Dry Erase Board Sheet for Fridge
    4 PACK Magnetic Dry Erase Board Sheet for Fridge
    $9.99
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    03/11/2025 01:36 pm GMT

    15. Positive Affirmation Cards

    A little cheesy? Maybe. But saying positive things about yourself actually works. Keep a stack of affirmation cards handy for those days when you need an instant mindset boost.

    Lamare Positive Affirmation Cards
    Lamare Positive Affirmation Cards
    $16.95
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    02/27/2025 11:09 am GMT

    Mindset Hacks for Weight Loss Success: Must-Read Posts

    Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!

    Final Thoughts: Build Your Mindset Shift Toolkit & Watch Your Life Change

    There you have it—a power-packed list of tools to help you rewire your mindset, ditch the self-doubt, and actually stick to your goals. Because let’s be honest, no one’s changing their life overnight.

    But with the right tools, daily habits, and a mindset that actually supports you, you’ll be unstoppable.

    So, tell me—which of these are you adding to your mindset shift toolkit first? Let’s chat in the comments.

  • Goals

    Achieve Breakthrough Results with the “Be, Do, Have” Mindset

    be do have mindset

    Right, let’s cut to the chase. How many times have you started a diet thinking, “Once I lose the weight, then I’ll be the kind of person who eats healthy and enjoys working out”? Or, “Once I hit my goal weight, then I’ll feel confident, happy, and finally have my life together”? That, my friend, is the Have, Do, Be mindset, and it is completely backwards.

    If you want lasting weight loss, more energy, and a healthier lifestyle, you need to flip that thinking on its head. You need to start with who you are, because when you become the type of person who prioritises their health, the right actions follow naturally, and the results take care of themselves.

    This is where the Be, Do, Have mindset comes in. Instead of waiting to have the body you want before you do the things that make you feel healthy and be the person you want to be, you start by shifting your identity.

    Let’s break it down properly.

    Table of Contents

    Understanding the Be, Do, Have Mindset

    The Be, Do, Have mindset is about becoming the person first, so that the right actions feel natural and lead to lasting results.

    Most people get stuck in the Have, Do, Be trap, which goes like this:

    • “Once I have the perfect body, then I’ll do all the right things, and finally be healthy and confident.”

    The problem is that this is not how habits work.

    Instead, flip the script:

    • “I am a healthy, active person. Because of that, I make choices that align with this identity, and as a result, I achieve my goals.”

    When I lost over 80 pounds, it was not because I suddenly found the perfect diet. It was because I stopped thinking of myself as “someone who is trying to lose weight” and started thinking of myself as someone who prioritises their health.

    And once I did that, the choices that felt impossible before became second nature.

    This is why mindset matters more than meal plans or workout routines. You can have the best programme in the world, but if you do not believe you are the kind of person who follows through, you will not stick with it.

    So, let’s break down how to implement the Be, Do, Have mindset in a way that actually works.

    Be – Developing the Right Mindset

    This is where everything starts. Before you even think about what workouts to do or what meals to eat, you need to decide who you are.

    Ask yourself:

    • What kind of person do I want to be?
    • What habits does that person have?
    • What daily choices do they make?

    If you want to be someone who is fit, healthy, and full of energy, then that person probably:

    • Moves their body regularly
    • Eats food that fuels them
    • Listens to their body rather than following fad diets
    • Does not obsess over the number on the scale

    Visualisation and Affirmations: Getting Your Brain on Board

    Your brain responds to the story you tell it. If you constantly tell yourself, “I always fail at weight loss,” your brain will believe it and make sure you find proof to support that belief.

    So, let’s rewrite the script.

    Try this:

    • Visualisation: Every morning, picture yourself as that healthy, confident person. What do they wear? How do they act? What kind of food do they enjoy?
    • Positive affirmations: Repeat statements like, “I am the kind of person who makes healthy choices effortlessly.”

    It might feel silly at first, but rewiring your brain is half the battle.

    Surround Yourself with Positivity

    Your environment plays a big role in shaping your mindset. If you are surrounded by people who constantly complain about dieting, skip workouts, or make you feel guilty for trying to improve yourself, it is going to be an uphill battle.

    Swap out:

    • Friends who roll their eyes when you order a salad
    • Social media accounts that make you feel bad about yourself
    • Negative self-talk that tells you this is “just another failed attempt”

    For:

    • Supportive people who lift you up
    • Fitness and mindset content that inspires you
    • Daily reminders that you are capable of change

    Do – Taking Consistent, Joyful Action

    Once you have decided who you are, it is time to act like that person would.

    Most people fail at weight loss because they pick actions they hate. If you are dragging yourself through miserable workouts and eating boring salads, no wonder you keep quitting.

    The Be, Do, Have mindset says: choose actions you actually enjoy, so they feel effortless.

    Finding Joy in Movement

    Forget workouts you hate just because they “burn more calories.”

    • If you hate running, try weightlifting.
    • If the gym makes you anxious, try at-home workouts.
    • If structured exercise is not your thing, go for a hike, dance, or do yoga.

    The goal is to move because it feels good, not because you are punishing yourself for what you ate.

    📌 Pin this for later! ⬇

    be do have mindset

    Eating in a Way That Aligns with Your Identity

    A person who prioritises their health does not diet constantly. They eat in a way that fuels them, satisfies them, and fits their life.

    • No more “starting over Monday” after a weekend binge.
    • No more restricting yourself so much that you give up.
    • Instead, eat how a healthy person eats—with balance, not extremes.

    This means:

    • Making nutritious choices most of the time
    • Enjoying treats without guilt
    • Focusing on consistency over perfection

    Have – Achieving the Results You Want

    Now for the best part—when you focus on being the right person and doing the right things, the results take care of themselves.

    Setting Goals That Actually Stick

    Instead of saying, “I need to lose 20 pounds,” shift it to:

    • “I want to feel stronger and have more energy.”
    • “I want to move my body in a way that makes me happy.”

    The weight loss will happen naturally when you stop obsessing over it.

    Tracking Progress Without Getting Obsessed

    Forget only relying on the scale. Try tracking:

    • How strong you feel
    • How well you sleep
    • How your energy levels improve
    • How your clothes fit

    Because those things matter far more than a number.

    Celebrating Small Wins

    Every time you make a choice that aligns with your new identity, that is a win.

    • Got a workout in, even if it was short? Win.
    • Chose a nutritious meal when you could have skipped it? Win.
    • Said “I am capable of change” instead of “I always fail”? Massive win.

    Mindset Hacks for Weight Loss Success: Must-Read Posts

    Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!

    Final Thoughts: The Be, Do, Have Mindset in Action

    If you have been waiting to have the body you want before you act like a healthy person, it is time to flip the script.

    Be the kind of person who prioritises their health.
    Do the things that person would do.
    Have the results as a natural consequence.

    Because the truth is, you do not have to wait to be the person you want to be. You can start acting like them today. And when you do, the results will come.

    Now, tell me—what is one small way you are going to start being that person today? Let’s hear it.

    📌 Pin this for later! ⬇

    be do have mindset

    Further Reading

    • Positive Correlation with Exercise Frequency: Individuals with a growth mindset about fitness are more likely to engage in regular physical exercise. This relationship is mediated by higher self-efficacy and the value they place on fitness (Orvidas, Burnette, & Russell, 2018).
    • Impact on Exercise Efficacy: Growth mindsets about fitness lead to increased exercise intentions and improved perceptions of exercise efficacy and value, though direct manipulation of mindsets may not always predict immediate changes in exercise behaviour (Orvidas, Burnette, & Russell, 2018).
    • Adaptability and Positive Emotions: Growth mindsets foster adaptability, which in turn enhances positive learning emotions, self-concept, and self-efficacy while reducing anxiety (Zarrinabadi et al., 2021).
    • Overall Benefits: Growth mindsets are associated with better mental health, resilience, and well-being, helping individuals to better manage stress and overcome challenges in various aspects of life, including health and fitness (Haimovitz, 2019).
  • Habits

    5 Types of Mentality: A New Approach To Healthy Habit Changes

    Right then, let’s talk mentality. It’s the make-or-break factor in your health journey, the thing that determines whether you power through setbacks or crumble at the first hurdle. And here’s the kicker—your mentality isn’t set in stone. It’s not a personality trait you’re stuck with. The types of mentality you adopt can either fuel your success or sabotage it entirely.

    Want to know which ones are holding you back? More importantly, want to know how to fix them?

    Let’s dive into the five biggest mentality types that can shape your fitness and weight loss journey for better or worse.

    Table of Contents

    1. Fixed Mindset vs. Growth Mindset – The Mentality That Makes or Breaks You

    Fixed Mindset: Stuck in the Same Old Patterns

    If you’ve ever thought, “I’ll never be fit” or “I’m just not the type of person who can lose weight,” then congratulations, you’re dealing with a fixed mindset.

    This mentality tells you that your abilities are set in stone. If you struggle with weight loss, you assume that’s just who you are, rather than something you can change.

    Why this mentality holds you back:

    • You give up at the first sign of difficulty.
    • You see failure as proof that you are not good enough.
    • You avoid challenges because you are scared of looking bad.

    Growth Mindset: The Mentality for Winners

    A growth mindset tells you that skills, habits, and success are built over time, not something you are just born with. Instead of seeing failure as proof you should quit, you see it as a lesson.

    How to shift into a growth mindset:

    • Accept that progress takes time.
    • Treat setbacks as learning opportunities, not proof that you have failed.
    • Focus on what you can do, instead of what you cannot do yet.

    Next time you hear that little voice in your head saying, “I can’t do this,” add one tiny word: “I can’t do this yet.”

    2. All-or-Nothing Mentality – The Perfectionist Trap

    If you have ever thought, “Well, I already ate a biscuit, so I might as well eat the whole packet and start again Monday,” then congratulations—you have fallen into the all-or-nothing mentality.

    This mentality makes you believe that if you cannot be perfect, then it is not worth trying at all. Spoiler alert: perfection does not exist.

    Why this mentality will wreck your progress:

    • You either follow your diet perfectly or go completely off the rails.
    • You are either smashing workouts every day or doing nothing at all.
    • One “bad” meal means your entire diet is ruined.

    How to ditch all-or-nothing thinking:

    • Health is not about being perfect, it is about being consistent.
    • Messed up one meal? No big deal. Just get back on track at your next meal.
    • Progress, not perfection, is what matters.

    3. Process-Oriented vs. Outcome-Oriented Mentality – Are You Enjoying the Journey?

    Outcome-Oriented Mentality: Obsessed with the Finish Line

    If your only focus is hitting a goal weight, you are probably making the journey miserable for yourself.

    You ignore all the good things happening along the way—more energy, better sleep, feeling stronger—because you are fixated on the number on the scale.

    Why this mentality will keep you stuck:

    • You feel like a failure if results do not happen fast enough.
    • You rush through the process, desperate for results.
    • You lose motivation as soon as progress slows down.

    Process-Oriented Mentality: Learning to Love the Journey

    People who actually keep the weight off have one thing in common: they enjoy the process of getting healthier.

    How to shift into a process-oriented mentality:

    • Focus on small daily wins like eating more vegetables, lifting heavier, or running further.
    • Set process-based goals like “I’ll work out three times a week” instead of “I’ll lose 5kg.”
    • Stop living for some future moment and start enjoying right now.

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    types of mentality

    4. Victim Mentality – The “It’s Not My Fault” Mindset

    Ever catch yourself thinking, “I just have bad genetics” or “I don’t have time to be healthy”? That is the victim mentality talking.

    Why this mentality holds you back:

    • You blame external factors instead of taking responsibility.
    • You believe that nothing is in your control.
    • You focus on excuses instead of solutions.

    How to ditch the victim mentality:

    • Take ownership—yes, life throws obstacles at you, but you get to choose how you respond.
    • Focus on what you can control instead of what you cannot.
    • Stop waiting for perfect conditions—start where you are, with what you have.

    Related Post: How to Stop Yo-Yo Dieting for Good

    5. Flexible vs. Rigid Mentality – Adaptability is Key

    Rigid Mentality: The “My Way or No Way” Approach

    You have a plan, and you refuse to change it, no matter what. You eat the same meals, do the same workouts, and if life throws a curveball? You panic.

    Why this is a problem:

    • Life is unpredictable. If you cannot adapt, you will quit as soon as something disrupts your routine.

    Flexible Mentality: The Key to Long-Term Success

    People with a flexible mindset roll with the punches. They adjust their approach when needed instead of throwing in the towel.

    How to develop a flexible mentality:

    • Can’t get to the gym? Do a home workout.
    • Travelling? Find meals that fit your goals instead of stressing about a perfect diet.
    • Had a rough week? Instead of quitting, adjust your plan and keep going.

    Mindset Hacks for Weight Loss Success: Must-Read Posts

    Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!

    Types of Mentality: Final Thoughts

    Your mentality matters. The way you think shapes the way you act, and that determines your results.

    • Fixed vs. Growth Mindset: Stop thinking you cannot change. You can.
    • All-or-Nothing Mentality: Progress beats perfection every time.
    • Process vs. Outcome: Enjoy the journey. That is where the real transformation happens.
    • Victim Mentality: Take ownership. You have more control than you think.
    • Flexible vs. Rigid: Adaptability is the key to long-term success.

    Now, which of these types of mentality have been holding you back? And more importantly, which one are you going to change first? Let me know in the comments.

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    TYPES OF MENTALITY
  • Weight Loss

    How Positive Affirmations Can Transform Your Weight Loss Journey

    positive affirmations for losing weight

    Be honest—how often do you catch yourself thinking, “I’ll never lose the weight,” or “I’m just not meant to be fit”? If those kinds of thoughts pop up more than you’d like, you’re not alone. But here’s the good news—you can rewire your brain to think more positively. And it starts with something incredibly simple: positive affirmations.

    I know, I know—affirmations can sound a bit woo-woo. But science backs this up! Regularly practicing positive self-talk can rewire your brain, boost your confidence, and even help you make better choices when it comes to food, exercise, and self-care.

    So, if you’re ready to ditch the negative self-talk and start believing in yourself, let’s dive into how positive affirmations can shift your mindset and help you finally achieve your weight loss goals.

    Table of Contents

    What Are Affirmations & Why Do They Work?

    An affirmation is a positive statement designed to shift your thoughts, emotions, and actions. Think of them as mini pep talks for your brain—but with real, science-backed benefits.

    When you repeat positive affirmations, you’re training your brain to replace limiting beliefs with empowering ones. Over time, this can:

    • Boost motivation
    • Increase confidence
    • Strengthen resilience
    • Help you make healthier choices

    Basically, affirmations work by helping you rewire your thinking—and that can be a game-changer for your weight loss journey.

    The Science Behind Affirmations

    If you’re skeptical, I get it. Saying nice things to yourself might sound too simple to actually work. But your brain is powerful, and affirmations tap into its ability to change and adapt—a concept called neuroplasticity.

    Here’s how it works:

    • Your brain forms new neural connections based on what you repeat—whether that’s positive or negative thoughts.
    • If you constantly tell yourself “I’ll never lose weight,” your brain believes it.
    • But if you start saying “I am capable of change,” your brain believes that too.

    And the best part? Affirmations don’t just change your thoughts—they can also influence your brain chemistry!

    Repeating positive affirmations triggers the release of dopamine and serotonin, the “feel-good” chemicals that boost motivation and create a positive feedback loop.

    Translation? The more you affirm yourself, the easier it gets to make choices that align with your goals.

    Studies and Research Supporting the Effectiveness of Positive Affirmations for Losing Weight

    Research in psychology and neuroscience has shown that the regular practice of positive affirmations can lead to tangible improvements in various aspects of life. Studies have shown how affirmations contribute to enhanced self-esteem, increased exercise and activity, and overall better health outcomes. These findings highlight the potential of affirmations as a practical and evidence-backed tool for promoting positive behaviour change.

    Studies:

    How Affirmations Help with Weight Loss

    Most people think weight loss is all about diet and exercise—but the truth is, your mindset is just as important.

    If you’re stuck in a cycle of negative self-talk, you’re more likely to:

    • Give up after small setbacks
    • Emotionally eat or binge when stressed
    • Feel like you’re “failing” instead of making progress

    But when you shift your mindset, you’ll:

    • Stay motivated, even when progress feels slow
    • Make choices that align with your goals
    • Feel empowered instead of defeated

    That’s why positive affirmations aren’t just “feel-good” phrases—they’re a powerful tool to keep you focused, motivated, and committed to long-term success.

    How to Use Affirmations for Weight Loss

    • Pick affirmations that resonate with you. Choose ones that feel authentic and align with your goals.
    • Say them daily. Repeat them in the mirror, write them down, or even record yourself saying them.
    • Use them when you need a boost. Feeling discouraged? Pull out your affirmations and remind yourself what you’re capable of.
    • Make it fun! Stick affirmations on your mirror, set them as phone reminders, or even turn them into a mantra during workouts.

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    100 Positive Affirmations For Losing Weight

    Nutrition

    1. I nourish my body with wholesome and nutritious foods.
    2. Every meal I eat is a step towards optimal health.
    3. I listen to my body and provide it with the fuel it needs.
    4. Fresh, whole foods are a source of energy and vitality for me.
    5. I make mindful choices that support my overall well-being.
    6. Water is my go-to beverage, keeping me hydrated and refreshed.
    7. I savour the taste of nutritious foods that promote my health.
    8. I choose foods that nourish my body and mind in a balanced way.
    9. My body deserves to be treated with respect through healthy eating.
    10. Nutrient-dense foods are the foundation of my daily diet.
    11. I am grateful for the abundance of nutritious options available to me.
    12. I appreciate the positive impact of healthy eating on my body.
    13. My relationship with food is one of balance, joy, and nourishment.
    14. I am mindful of portion sizes and eat in moderation.
    15. My body thrives on a variety of colourful and nutrient-rich foods.
    16. I make choices that promote longevity and vitality.
    17. Healthy eating is a gift I give to myself each day.
    18. I trust my body’s signals and eat intuitively.
    19. I am in control of my food choices and make wise decisions.
    20. I fuel my body with love and respect through conscious eating.
    21. Each bite I take contributes to my overall health and well-being.
    22. I am grateful for the nutrients that support my body’s functions.
    23. I choose foods that promote both physical and mental wellness.
    24. My body is a temple, and I nourish it with reverence.
    25. I celebrate the positive impact of nutritious choices on my life.

    Exercise

    1. I honour my body with regular physical activity.
    2. Exercise is a joyful and invigorating part of my daily routine.
    3. My strength and endurance increase with every workout.
    4. I am committed to maintaining a healthy and active lifestyle.
    5. Movement is a gift, and I am grateful for the ability to exercise.
    6. I enjoy the process of getting stronger and more resilient.
    7. Physical activity brings me clarity and reduces stress.
    8. I find joy in different forms of exercise that suit my preferences.
    9. My body is capable, and I trust its ability to move gracefully.
    10. Exercise is an investment in my long-term health and well-being.
    11. I prioritize consistency in my fitness routine.
    12. Every step I take is a step towards a healthier me.
    13. I embrace the challenge of pushing my physical limits.
    14. I am becoming stronger and more resilient with each workout.
    15. Exercise is a form of self-care that I wholeheartedly embrace.
    16. I appreciate the positive changes in my body through regular activity.
    17. Movement enhances my mood and boosts my energy levels.
    18. I enjoy the sense of accomplishment after completing a workout.
    19. My body craves movement, and I respond with joyful exercise.
    20. I am dedicated to maintaining a fit and active lifestyle.
    21. Exercise empowers me and helps me overcome challenges.
    22. I am grateful for the opportunity to move and strengthen my body.
    23. Physical activity is a cornerstone of my overall well-being.
    24. I listen to my body’s needs and adapt my exercise routine accordingly.
    25. I celebrate the progress and achievements in my fitness journey.

    Losing Weight

    1. I am on a journey towards a healthier and happier version of myself.
    2. Each healthy choice I make brings me closer to my weight loss goals.
    3. My body deserves the best care, and I am committed to providing it.
    4. I release excess weight with love and gratitude for my body.
    5. I trust the process of my weight loss journey and remain patient.
    6. I am transforming my body into a healthier and more vibrant state.
    7. My weight does not define my worth; I am worthy and valuable.
    8. I choose foods and activities that support my weight loss goals.
    9. I am proud of the progress I am making on my weight loss journey.
    10. I focus on creating a sustainable and healthy lifestyle.
    11. I am becoming leaner, stronger, and more confident each day.
    12. My body is a reflection of the love and care I give it.
    13. I let go of unhealthy habits that no longer serve my well-being.
    14. I listen to my body’s signals of hunger and fullness.
    15. I am grateful for the positive changes happening in my body.
    16. I release the need for emotional eating and find healthier outlets.
    17. I trust in my ability to make choices that support my weight loss.
    18. I am in control of my eating habits and make mindful choices.
    19. I am losing weight in a way that is sustainable and enjoyable.
    20. My body is a beautiful work in progress, and I embrace it fully.
    21. I celebrate every small victory on my weight loss journey.
    22. I focus on the positive changes in my body and mindset.
    23. I am creating a healthy relationship with food and my body.
    24. I am proud of the commitment I have to my weight loss goals.
    25. I am grateful for the support and encouragement I receive on my journey.

    Body Image

    1. I love and accept my body unconditionally.
    2. My body is unique, and I celebrate its individuality.
    3. I am more than my physical appearance, I am a whole person.
    4. I treat my body with kindness and speak to it with love.
    5. I am grateful for the abilities and strength of my body.
    6. I focus on what my body can do rather than how it looks.
    7. I release the need for perfection and embrace my imperfections.
    8. My self-worth is not determined by my appearance.
    9. I appreciate the beauty that comes from self-love and acceptance.
    10. I let go of comparisons and honour my own journey.
    11. I am deserving of love and respect, regardless of my size or shape.
    12. I choose to see the beauty in myself and others.
    13. My body is a vessel for my unique and wonderful spirit.
    14. I am at peace with my body, exactly as it is in this moment.
    15. I reject societal standards and embrace my own definition of beauty.
    16. I am grateful for the strength and resilience of my body.
    17. I am not defined by the opinions or judgments of others.
    18. I nourish my body with love, gratitude, and positive thoughts.
    19. I release negative self-talk and replace it with affirmations of self-love.
    20. I honour my body by taking care of it with love and compassion.
    21. My body is a source of power, and I am proud of it.
    22. I am worthy of self-love and acceptance, just as I am.
    23. I choose to see the beauty in every part of myself.
    24. I appreciate the journey my body has taken me on and continues to take me through.
    25. I am confident, beautiful, and comfortable in my own skin.

    Mindset Hacks for Weight Loss Success: Must-Read Posts

    Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!

    Positive Affirmations For Losing Weight: Conclusion

    Losing weight isn’t just about what you eat or how you exercise—it’s also about how you think.

    Your thoughts shape your actions, and when you fuel your mind with positive affirmations, you create a mindset that supports your success. No more self-doubt, no more negative self-talk—just a stronger, more confident you.

    Now, tell me—what’s one affirmation you’re going to use today? Drop it in the comments below!

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    positive affirmations