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GET MENTAL: The Psychology of Strength ©2013 Top Form Fitness Josh Hewett, BA Kin, Certified Personal Trainer
All rights reserved. Brief excerpts may be reproduced for review purposes, but other reproduction requires written permission from Josh Hewett. Please contact us at Top-Form-Fitness.com for more information. The information in this document is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person’s attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting this or any other exercise program. When purchasing products from Top Form Fitness, the purchaser understands the risk associated with using this type of product, and the purchaser understands the risk associated with following instructions from related products, and agrees not to hold Top Form Fitness and its representatives responsible for injuries or damages resulting from use without proper supervision. This resource and its authors accept no responsibility for any liability, injuries or damages arising out of any person’s attempt to rely upon any information contained herein. Consult your doctor before beginning training. The authors and publisher of this course are not responsible for problems related to the equipment you use to perform these exercises. If you experience acute injury or persistent, chronic pains, consult a licensed health practitioner. Nothing in this document can be considered a substitute for qualified medical advice.
Table of Contents
Chapter One: The Basics..........……………………………………..............................……page 4
Coachability Index.......................................................................................................page 5 4 Stages of Building Stronger Habits..............................................................................page 6 Mind over Matter ........................................................................................................page 8 Why Should You Listen To Me?.......................................................................................page 9
Chapter 2: Four Part Formula for Mental Conditioning........................................page 11
Stop Focusing on What You Don’t Want.........................................................................page 12 Start Focusing on What You DO Want...........................................................................page 14 Believe You Can Achieve It..........................................................................................page 23 Feel Good!................................................................................................................page 24
Chapter 3: Conclusion.........................................................................................page 28 Recommended Learning......................................................................................page 32 References..........................................................................................................page 33
Fortunately. which in turn lead to your actions.getmentalstrength. I’m here to tell you that before you’ll see any lasting transformation in your body. Your thoughts about others will affect the quality of your relationships. you can also control the direction of your life and determine your own future. By taking control. Ultimately. but they ignore their mental conditioning. The way you think about success and prosperity will affect the results that you enjoy in your material life. You always move in the direction of your dominant thoughts. For example. or super-supplement to another in order to reach their physique or performance goals. people obsess about their physical conditioning. every personal development program I know of emphasizes the power of your thoughts. If all it took was How-To’s we’d all be fit. only you can decide what you think about most of the time. Josh Hewett www.com 4 . there has to be a transformation of your mindset and your habits! The process goes something like this: Your thoughts and beliefs lead to your emotions.1 THE BASICS You become what you think about most of the time This universal principle relates to every area of your life. jumping from one strength training program. You will become unstoppable. rich and happy The good news is that your conscious mind is the only thing in the universe that you can have complete control over. Unfortunately most people focus almost all of their attention and energy on the day-to-day physical tasks and technical information while neglecting their mindset. Everything in your outer world is directly affected by what you are thinking and feeling in your inner world. you will become happy. This is also a core principle of the increasingly popular Law of Attraction and has very practical applications in Performance Psychology and even Quantum Physics. The way you think about your body will affect your health habits and your physical appearance. powerful. and confident. In fact. fad diet. by taking complete control of your conscious thoughts. which cause your results.
you will be introduced to four key principles of mental conditioning and you will learn several practical techniques that you can begin performing immediately. Josh Hewett www. there are some basic concepts that first need to be addressed. Your CI basically reflects how “coach-able” you are. In Get Mental: The Psychology of Strength. but like learning any new skill all it takes is practice.getmentalstrength. These basics include: • • • Coachability Index 4 Stages of Building Stronger Habits Mind Over Matter Coachability Index The first concept that needs to be understood is what is known as the Coachability Index (CI). your CI score is 7x5= 35%. Your CI can be calculated by taking into account two factors: 1.com 5 . if you rate yourself 7/10 for willingness to learn. For example. especially when you are presented with information that you are unfamiliar with. and 10 being high or excellent) and then multiply these two scores. There is no point in introducing yourself to any new information if you are not open to learn anything new in the first place. The ideal is to have a 10/10 for both. which gives you a perfect 100% Coachability Index. and 5/10 for willingness to accept change. 2. become a Master of the Basics Before we get into learning about how to essentially “re-train your brain”. In my experience there are two kinds of people when it comes to learning new things: Learn-itAll’s and Know-it-All’s. To get the most out of this training resource you need to be a Learnit-All. Your willingness to learn new information. Your willingness to accept change. You need to keep an open mind. that would be your CI Score.Controlling your thoughts and emotions may seem like a daunting task at first. If you were to rate each of these two factors on a scale of 1 to 10 (1 being low or poor. To become a Master.
stressing. Can this be improved? Four Stages of Building Stronger Habits We will be learning about setting powerful goals in another section. and focusing on our lack of results (rather than focusing on what we want to achieve). daily practice in order to establish new habits. These are as follows: Stage 1: Unconscious Incompetence This is the stage where you “don’t know what you don’t know. Regardless.getmentalstrength.” This is where you are at before you are even introduced to a new idea or technique. building new habits is even more important than goal-setting. Sure you want different results. You don’t know what you don’t know. there was a time when you didn’t even know what shoelaces were. there are four stages to developing stronger habits. This is a pretty good standard to follow but it really depends on your Coachability Index and how long you’ve been “practicing” your bad habits up until this time. This also applies to your physical training… there are still hundreds of exercises or training methods that you aren’t even aware exist. This leads to deeply engrained neural pathways in our brain which we will need to “rewire” by learning new habits and different ways of thinking.So how do you measure your willingness to accept change? You need to ask yourself what you would be willing to give up in order to create positive change in your life. but would you be willing to give up watching your favorite TV show for a few months? Would you be willing to give up eating at your favorite fast food restaurant? Would be able to give up that cold beer after work? Would you be willing to give up some of your free time? You need to ask yourself what you would be willing to give up in order to create positive change in your life Take a few minutes to realistically assess where your CI is at right now. Many professionals suggest that it takes about 21 to 30 days of regular. Goals are certainly useful but to make permanent lifestyle changes you need to replace your unsupportive habits with new empowering ones. consistent. however. For example. Josh Hewett www. before you even learned a simple skill such as tying your shoes. Replacing old habits and establishing new ones will take time and consistent practice. Many of us have spent years doubting. worrying.com 6 .
it does not mean you know those techniques until you have been using them and practicing them so consistently that they become habit. and remind yourself which turns to make. The truth is that you don’t really know something until you LIVE it! This is important to realize. but you still need to think about it. For example. Stage 4: Unconscious Competence This is the stage you arrive at when you have practiced or performed something so many times that it becomes second nature. Now you’re aware of the concept of tying your shoes. This is when you can tie your shoes without thinking about it or without even looking at your shoes. Maybe it’s such a simple or basic concept that they don’t believe it deserves their focus.com 7 . However.” Sometimes you forget and sometimes you get it right the first time. every time you tie your shoes you still need to remind yourself of each step. For example. you just watched someone tie their shoes for the first time. Another example is when you are driving to a very familiar location that you frequently travel to. Stage 3: Conscious Competence This is when you have learned something new but you still need to consciously think about it and remind yourself how to do it. When you drive to a new job. for the first few trips you may need to look at a map. right over left. such as “make 2 loops. now someone has taken the time to show you how to tie your shoes using the “Rabbit Ear” method and you are now able to tie your shoes without help. Maybe it’s something they’ve heard before or read about once. Then you will be living it. pay attention to the street names. through the hole. but you still have no idea how to do it yourself because you have not learned that skill. you can drive there without thinking about it. You may even find yourself arriving without remembering how you got there. This is when you have been introduced to something new and you are aware of it but you still can’t do it.Stage 2: Conscious Incompetence This is the stage where you now know what you don’t know. etc. -----------------------------------------------------------------------------------------------------------The reason this basic concept of the 4 Stages of Building Stronger Habits is so important is that all too often people don’t give enough attention to learning new skills or building new habits because they think they “already know that”. But after travelling to the same job for several years. Josh Hewett www. Just because you might have already learned about some of the techniques shared in this book before.getmentalstrength.
learn. Depression has also been shown to lower anabolic hormone levels in your body. and feed your hunger for future success.getmentalstrength.Henry Ford Mind Over Matter For those of you reading this who are interested in creating physical change in your body (ie: getting leaner. your mood or emotions can stimulate the release of different hormones in your body. Your mind can also directly affect measurable physical changes in your body just by consciously changing your thoughts and emotions. This is a very immediate and measurable example of how much of an affect your thoughts and emotions can have on your body! Josh Hewett www. whereas positive emotions can stimulate the production of hormones that increase protein synthesis. This is when you will start to experience incredible results! “Whether you think you can or think you can’t. When you are aroused or “turned on” it is the release of certain hormones that increase blood flow leading to an erection.This is when you can drive without a map. or miss a target lift in the gym. or building muscle). This is a very good to reason for you to train yourself to view each challenge or obstacle as a positive. as well as potentially lead to muscle catabolism. whereas the opposite is true when your brain registers a “victory”. either way you’re right. there is usually a measurable drop in your testosterone levels. For example. an opportunity to grow. your body will produce more stress hormones such as cortisol and epinephrine (adrenaline) which can increase blood pressure and blood sugar. This is when you become unconsciously competent. you will be interested to know that your mindset influences more than just building habits and directing your actions in life. stronger. angry or worried. Let’s look at some examples.com 8 .” . when you are feeling stressed. One study even demonstrated that feeling rage or anger releases toxins in your body that make your saliva become toxic enough to kill several guinea pigs! When you lose in a contest. In a very real sense.
getmentalstrength. yes!” You should feel strong. “All we are is the result what we have thought. yes. researched university studies. Using specific muscle tests. now that we know how our thoughts can affect our body in a very real way. “Yes.Applied Kinesiology (AK) can also demonstrate the effect your thoughts have on your physical strength. whereas negative statements cause a weak muscular response. I also recently took a certification course for Exercise and Sport Psychology. especially while working out! OK. after taking some psychology courses at university. no. AK has been able to repeatedly show that positive statements and thoughts cause muscles to test strong. We will talk more about this later when we discuss Visualization.” Why Should You Listen to Me? My personal interest in Mental Conditioning was initially sparked by my parents’ regular practice of meditation and visualization. You can test this on yourself by holding your arm out in front of you and having someone pull down on it while you say out loud. read several books. and watched documentaries on the subject of psychology and mind power. no” and you will likely test much weaker. But more importantly I have implemented many of these strategies with surprising results! Josh Hewett www.com 9 . I’m actually talking about getting stronger and leaner without exercise or changing your diet. Since I then I have attended multiple seminars. but you can read more about this research here: Can You Think Yourself Fitter? This is pretty cool stuff… just remember to keep an open mind and a high willingness to learn. This gives you another good reason to focus on positive beliefs and avoid negativity. listened to CD training. let’s get into the crazy stuff. But it wasn’t until much later that I began to understand the significance of this inner work. Now perform the same test while saying “No. taken courses. University studies have actually demonstrated that mental training alone can increase muscular strength and fat loss! Yes.
com 10 . I can directly attribute to my ability to successfully implement the mental strategies I’m about to share with you. and can be applied to every area of your life. competition. my clients. Later in life I started to appreciate the practical application of mental conditioning for business. as well as many others. relationships. and personal development. Even the trendy book The Secret (Rhonda Byrne) contains some useful information. True strength comes from within Josh Hewett www. whether it be with my business. Think and Grow Rich (Napolean Hill). Awaken the Giant Within (Anthony Robbins). I began learning from resources such as Secrets of the Millionaire Mind (T.The effectiveness of sport psychology and mental training became very obvious to me once I got involved in powerlifting and strength athletics in my thirties.getmentalstrength. or physical fitness. finance. Harv Eker). and movies such as What the Bleep Do We Know. These techniques have been demonstrated as effective for myself. Every success I’ve experienced.
Feel GOOD about it. WATCH THIS SHORT vIDEO OvERvIEW OF THESE 4 FACTORS FOR MENTAL CONDITIONING: If you can master these four elements of mental conditioning. Based on everything I’ve studied. The brain is like a powerful super-computer. let’s look at how to practically apply this concept using several proven and effective techniques.getmentalstrength. avoid risk. Let’s take a closer look at each of these fundamentals. there are FOUR primary factors to consider related to programming your mind for success.2 Four Part Formula for Mental Conditioning Now that we’ve introduced the basics and touched on some of the theory behind training your brain. not just your physical health and fitness. your brain makes a much better servant than master. 3. and basically resist “progress” by keeping you in your comfort zone. You need to stop focusing on what you DON’T want. it has an amazing ability to find solutions to challenges and discover ways to reach your goals. You must focus on what you DO want. However. 4. if left unguided its primary focus will be to keep you safe. Develop a strong sense of BELIEF that you will achieve it.com 11 . Josh Hewett www. you will realize far more success in every area of your life. these include: 1. 2. Therefore you need to give your mind clear and focused direction regarding what you want to achieve and your brain will almost miraculously find a way to accomplish your goals. learned and experienced.
For example. The Key is Awareness The first step to changing the way you think is to become aware of your negative thoughts and feelings. Josh Hewett www.com 12 . energy flows. You might not even notice when you are focusing on something negative. think about how good it will feel to be lean and fit. lack of confidence. Often. Look at it like this: where your focus goes.” Before you can clearly focus on what you want. I’ll always be fat. I can’t put on muscle” or “No matter what I do I can’t get rid of this gut. have those who are close to you bring it to your attention. The first step to changing the way you think is to become aware of your negative thoughts and feelings You might also want to involve your close friends and family in this process. All of us have limiting beliefs or negative thoughts that creep into our minds and interfere with our goals. most people have a better idea of what they don’t want. In fact. One of the biggest challenges I find with many of my clients is a lack of focus. It is much easier to eliminate a bad habit or negative thought if you can replace it with a positive one.1. rather than focusing on how much you want to get rid of your gut.getmentalstrength. you’ve been thinking this way since childhood and it might have become second nature. But focusing on what you don’t like about yourself won’t get you results. It seems like most people don’t even know exactly what they want. relatively few are willing to step outside their comfort zone or develop the mental strategies necessary to get the results they want. All too often feelings of fear. bad habits. But if you want to change. it is important to first train yourself to remove these distracting negative thought patterns. you need to recognize exactly what it is you want to change. Unfortunately. since the habit of focusing on these things is usually involuntary. it will just get you frustrated. and results grow. STOP FOCUSING ON WHAT YOU DON’T WANT Almost everyone has dreams they would like to realize and things about their lives that they would like to change. That annoying little voice that tells us things like “I’m a hard-gainer. Whenever you start to complain or talk about all of your “problems”. self-doubt. or simply feeling overwhelmed by the tasks ahead can stop you from reaching your true potential.
getmentalstrength. and more muscular every day!” ----------------------------------------------------------------------------------------------------------- Josh Hewett www. the next step is to learn how to actively stop any negative thoughts that arise and consciously replace them with a positive thought. … snap the rubber band on your wrist. Here are some examples of negative thoughts or limiting beliefs and their positive counterparts: If this thought enters your mind: “I can’t enjoy life to the fullest if I’m so focused on my training. supportive statement to yourself. Several methods exist to interrupt our worrisome or negative thought patterns before they spiral out of control. physically fit people. or verbal stimulus. say “Stop” and repeat this affirmative statement: “I can focus on my training and achieve great results while living a fulfilling. This will help you disassociate from your old.com 13 . say “Stop” and repeat this affirmative statement: “I am getting stronger. rub your wrist gently and say an “opposite”.Negative Thought Stopping Once you are aware of these negative thoughts. say “Stop” and repeat this affirmative statement: “I admire and model strong. This simply involves wearing an ordinary thick rubber band around your wrist and upon noticing a negative thought enter your mind. physical.” … snap the rubber band on your wrist. One of my favorite techniques is the Rubber Band Method.” ----------------------------------------------------------------------------------------------------------If this thought enters your mind: “I just have crappy genetics… I’ll always be fat and weak. new neural pathways. I respect the achievements of successful athletes.” … snap the rubber band on your wrist. negative programming and re-wire your brain with supportive. ‘snap’ the band on your arm and say the word “Stop!” Immediately after. These methods can include visual. balanced life!” ----------------------------------------------------------------------------------------------------------If this thought enters your mind: “People who spend that much time and energy on their physique are egotistical”. leaner.
or the lack of something you want. in order to make permanent changes in your mindset you will need to refocus on something positive.getmentalstrength.S. if you are trying to manage your cravings and eating habits. Josh Hewett www. It requires a clear and conscious effort to redirect your attention to your objective. Michael Johnson. You need to be very clear about what you really want. this does not necessarily mean that you will spontaneously refocus on what you want. If you always think the way you always thought.com 14 . if you are trying to quit a negative habit it is always more productive to focus on replacing it with a new positive habit. At that time he was in a class of his own. For example. Deep commitment means you are determined to reach your goals no matter what! Once you have established your goals…write them down! When you put something in writing it will become more real to you. you always get what you always got 2. Once you have this clarity you need to set up some solid goals to get what it is you want. post your list of goals somewhere very visible where you will see it every day. and develop a deep commitment to achieve those goals. FOCUS ON WHAT YOU DO WANT Once you have identified the areas in your life where you tend to focus on what you dislike. Once you are able stop yourself from focusing on something negative. 200m and 400m sprinter. Setting SMARTER Goals Anyone interested in track and field should remember the accomplishments of the U.Now create a list of your own limiting beliefs or negative thoughts and write down the opposite positive statement. To maintain your focus on what you want to accomplish. Then try the Rubber Band technique with each of the statements you wrote down. the refrigerator may be a good place to post your goals. In the next section you will learn how to strengthen your focus on what you want to accomplish. At the 1996 Olympics Johnson was immortalized in the record books when he became the only man ever to win both 200m and 400m Olympic gold medals. As you learned in the previous section.
2. although dream goals such as Olympic gold medals are important for directing our efforts. Dream Goals are the ones that seem a long way off and more difficult to achieve. it’s the day. according to the man himself. Michael Johnson developed a clear plan of how to get there and mobilized his extraordinary talent by using effective goal setting. Research on goal setting has consistently shown that it can lead to enhanced performance. Past research on elite athletes found that setting daily training goals was one factor that distinguished the successful performers from the less successful. his achievements were based not purely on talent and hard physical conditioning. These are usually at least several months away. but on mental strength and a clear vision of where he wanted to go. but anyone can achieve significant improvements in their own performance by the same means.to-day ‘short-term’ goals that are the true key to success. There are some key principles to consider for effective goal setting. think of the acronym SMARTER.easurable You should be able to measure or quantify your goal.pecific Indicate precisely what you want to achieve. in the world of sport and exercise as well as business. Josh Hewett www.getmentalstrength. Short Term Goals are those that usually deal with current activities. a meta-analysis showed that effective goal setting led to performance enhancement in 78% of sport and exercise research studies! So how do you set effective goals? There are three main types of goals: 1. M. Not everyone has the ambition to be a Michael Johnson. 3. your goals should be: S. which we can apply on a daily basis. Intermediate Goals are like major check points on the way to our long term Dream Goals. To remember these fundamentals. Avoid vague alternatives. Intermediate goals build off the foundation of our short term goals but are set up to bring us closer to our Dream Goal.com 15 . These daily goals are the most important because they provide a focus for your objectives in each and every training session.However. In fact. Such goals can be achieved within a few weeks Top athletes understand that. They may be anywhere from six months to several years away.
make the necessary adjustments and reset your goals as needed. -----------------------------------------------------------------------------------------------------------Take some time right now to write down your short term goals as well as your long term “dream” goals. E. which summarizes their basic goals and primary objectives in their life. I would quietly say things to myself when it really started to get tough.valuated Record and monitor your progress regularly. schedule it. Once your goals are established. you need to create a strong positive emotional charge for reaching them.com 16 . for example. Josh Hewett www. It also helps to publicly acknowledge your goals. I would say things like. Even before I really understood what affirmations were.getmentalstrength. T. R. Affirmations are positive statements about yourself used to your reprogram subconscious mind to focus on what you want to achieve. rather than choosing goals that are either too easy or difficult to reach. or failure to achieve a difficult goal.A. I can do this. Getting bigger and stronger.ction-Oriented Develop a concrete action plan and clearly outline the steps required to move toward your goals. Chances are you have been doing the same thing. “Come on. Writing your goals down is the basis of a contract with yourself. but you will be successful and it will be worth it! Many have also found it useful to write a Mission Statement for themselves. Your goals need to be challenging but believable. you need to reinforce these goals using spoken affirmations. Affirmations Now that you have interrupted your distracting or disturbing thought processes and established some SMARTER goals to focus on. I expected to finish the set and I always did.” Basically I was stating positive affirmations to help program my mind for success.ime-Constrained Set specific time limits and deadlines for both short term and long term goals.ealistic Start with moderately difficult goals. I’m strong.eversible In cases of injury. R. Consider the deeper reasons why these goals are so important to you and think about how it will feel to accomplish them. Don’t give up. During a workout. Understand that you will need to make this a priority and it may require some hard work. I was already using them unintentionally.
was doing when he used to shout his now famous sayings.” 2. Ronnie Coleman. Use the present tense and phrase your affirmation as if the goal was already accomplished. This relates not only to your physical fitness goals. Olympia. “I AM RESPONSIBLE FOR THE INTENSITY OF MY PERFORMANCE. “I STAY FOCUSED ON MY GOALS AND I AM UNAFFECTED BY THE BEHAVIOR OF OTHERS. Depending on the situation. strong.” “I am willing to break out of my current comfort zone to achieve success. “I am getting leaner and stronger every day”. some people might think it’s strange to talk to yourself like this. baby!” Your mind is a very powerful thing. and you can program it for success or failure.” 4. If you will take the time to read some of the books and reference material at the end of this book and learn how the mind works. or your first name). my.getmentalstrength. “I am grateful for all of my progress so far”. The choice is yours. “Ain’t nothing but a peanut!” and “Light weight. empowering phrases. Often these conversations come in the form of short. I mean. “I CONSISTENTLY COMPETE AT THE HIGHEST LEVEL OF MY POTENTIAL!” 3.” Josh Hewett www. I conduct full-on conversations with myself in my head every day! But I’d rather be strange and successful than “normal” and unsuccessful. but to every aspect of life.com 17 . Be personal (Use I. Let’s look at some other examples of effective affirmations that you might use. Change yourself not the other person. you will start to understand how you control your own success or failure. such as: “I am more powerful than any obstacle. How To Create Your Own Affirmations Here are 10 key principles to consider when creating your own affirmations: 1. Be positive (don’t focus on what you don’t want). me.This is the same thing the champion bodybuilder and former Mr. “I NOW HAVE A HEALTHY DIET THAT GIVES ME ALL THE STRENGTH AND ENERGY I REQUIRE.” “I create my reality and I create the exact level of my success”. and confident.” “I choose to be powerful.
You can download Mind Power Affirmations here (right-click and select “Save File As”). and keep it short. Josh Hewett www. I’ve also included a bonus MP3 with this ebook called Mind Power Affirmations. Do not compare yourself with anyone. but challenge yourself. “I LOVE THE FEELING I GET FROM PERFORMING AT MY BEST!” 9. The more frequently you use them the more effective they will be. in the car. repeat each affirmation aloud after you hear it. Use action words. “I AM UNSTOPPABLE! I DO WHATEVER IT TAKES!” (IE: Avoid statements like “I am more dedicated than Herman!”) 6. Personalize it and use feeling words (involve emotion). or on you iPod before a training session.” Now take a few minutes to make your own list of personalized affirmations. Psychologists estimate that it takes about a month to overwrite our old negative programming and establish a new positive pattern in your brain. I recommend reading a few affirmations aloud when you first wake up in the morning and before you go to bed every evening. Avoid & eliminate negative phrases like these: “I WON’T…”. designed to motivate you and create new supportive neural pathways in your brain. For the best results. Personalized affirmations can also be particularly empowering to use before a workout or competition.”) 5.” 7.com 18 .. Ignore any doubts that creep into your mind (use the Rubber Band technique) and create a feeling of belief in your affirmation statements.. rather than changing something that already exists. so stick with it. “ALL GREAT CAREER OPPORTUNITIES COME MY WAY!” 10. “I TAKE CHARGE OF MY THOUGHTS AND FEELINGS WHENEVER I TRAIN OR COMPETE.getmentalstrength.(IE: Avoid statements like “My partner will now support me with my goals. You can listen to these on your computer.” 8. Focus on creating something new. “I CAN’T…”. simple and powerful. “I HAVE THE SELF-DISCIPLINE NEEDED TO CONSISTENTLY FINISH IN THE TOP THREE. “I NEVER. This audio program includes a series of powerful affirmations. Be realistic.
say your affirmation aloud repeatedly for 30 seconds.getmentalstrength. Move your arms in a sideways figure “8” pattern. VAKS (Visual Auditory Kinesthetic Spirit) by T. and Power Breathing (Anthony Robbins).C. Your eyes should follow your thumbs through this motion. fingers interlocked and your thumbs pointing up. When I developed ACT I incorporated elements from other effective techniques I had been using including EFT (Emotional Freedom Technique) from Dr. beginning toward the top left. ACT stands for Affirmation Conditioning Technique.A. This technique will integrate the left and right hemispheres of your brain (your creative side with your logical side) and is a very effective method of conditioning your new beliefs deeply into the subconscious mind. Exercises Affirmation Conditioning Technique I developed the ACT program to help you get the most benefit from your mental conditioning program. ACT consists of the following four exercises: visual: Figure “8” with thumbs For this movement.T. Harv Eker. extend your arms in front of you with your hands clasped. without moving your head.com 19 . Be sure to always come upwards through the middle of the “8”. Callahan. What You Focus On Expands Josh Hewett www. During this exercise.
Continue alternating in a smooth motion while repeating your affirmation aloud for 30 seconds. Mental: Tapping your temples and “Power Breathing” Place one finger on the bone bordering the outside corner of your left (or right) eye. close to your temples. and repeat. followed by 4 short breaths out in a row. Emotional: Rubbing the chest “sore spot” Go to the base of your throat and feel around in this area to find the “U” shaped notch at the top of your sternum (breastbone). for 20 seconds. follow this Power Breathing pattern at the same tempo: take 4 short breaths in. From the top of that notch. Continue to breathe 4 in and 4 out at the same rate as you are tapping your temples. I recommend that you at least try it for a couple of weeks to see for yourself how effective it can be. go down 3 inches (toward your navel) and over 3 inches to your left (or right).Physical: Elbow to opposite knee Standing up with your arms raised and bent at the elbows.” This is the place you will need to rub while saying the affirmation out loud for 30 seconds. Lightly tap in this area at a slow. But considering that it takes less than 2 minutes and can speed up the process of training your brain for success. this might seem silly. steady tempo. Return to the start position and repeat with the opposite knee and elbow.com 20 . take some time to relax and visualize your goal becoming a reality. HERE IS A SHORT vIDEO DEMONSTRATION OF THE ACT ExERCISES: To some of you reading. If you press vigorously in that area (within a 2 inch radius) you will find a “Sore Spot. Josh Hewett www. slowly raise your left knee up and twist your body to meet and touch your right elbow. After this exercise. You should now be in the upper left (or right) portion of your chest. At the same time.getmentalstrength.
Your imagery should be as vivid and clear as possible. Visualize both the process of achieving your goal. Model your imagery in “real time”. This is why world-class. Often we imagine events more quickly than we actually experience them. you should take 1 minute to visualize it as well). In addition. Try to imagine in real time: the visualization of an experience should last as long as the actual event (i.getmentalstrength.com 21 . Past studies have demonstrated that athletes using visualization dramatically improved their performance by comparison with those who didn’t.: if you are imagining an activity that takes 1 minute to perform. in a 2007 university study participants measured an increase in physical strength of 24% in two weeks simply through mental training and visualization (without exercise)! These strength gains were comparable to the group who actually participated in resistance training in this study. but I do want to emphasize the power of mental training for getting better results from your physical training program. we can reprogram our subconscious mind to develop stronger neural “connections” that will reinforce those positive thoughts and beliefs that empower us to achieve our goals. The key points to remember when practicing creative visualization are as follows: 1. With clear and vivid visualization training. In fact. certain parts of our brain can be stimulated to illicit small neuromuscular signals and specific hormonal changes that can lead to real physical changes in your body and your performance. 2. as well as the positive outcome. 3. Josh Hewett www.visualization Scientific research has shown the use of visualization (or imagery) to be an important adjunct to physical training.e. You can find out more details about the study by downloading the PDF here: Mind over Matter: Mental training increases physical strength. Always visualize positive and controllable scenarios. Now. elite level athletes and coaches use imagery techniques regularly. I’m not suggesting that you stop working out and simply sit on your couch and visualize yourself getting in great shape. 4.
Here are a few simple suggestions of visualizations you can do. See yourself so excited you can’t stay in bed any longer. • Mentally rehearse your workouts before you go to the gym. watch this short video and listen to what one of the greatest bodybuilders of all time has to say about the power of the mind and visualization. stronger. How does it feel? What do you see? What would you be hearing? Picture every detail as if it’s real. more muscular. more powerful. more athletic you are becoming and how smoothly your body responds. images of your ideal physique. things you want to accomplish. you can cut out photos of elite level athletes in your sport. Get a bulletin board and start posting pictures of what you want to achieve in life. items you want to possess. Visualize yourself as a warrior.getmentalstrength.com 22 . leaner. Dream Board This is an exercise that can help you with your visualization exercises. For example. imagining intense effort and picturing perfect form in real time. Imagine that you have already achieved the dream goals you have set for yourself. See yourself as unbeatable. • • • Visualize how successful you will be in competition or training. If you’re still not convinced. to get you started: • See yourself getting up in the morning and being really excited about your goals. Make visualization part of your daily mental training and you will start to experience the amazing results within a short time. etc. It is the mind that visualizes of what the body ought to look like as the finished product – Arnold Schwartzenegger Josh Hewett www. • Imagine in vivid detail how much faster. with unlimited energy.
but if deep inside you just don’t believe it’s possible to reach your objective you are basically setting yourself up for self-sabotage. When you start with smaller goals that you perceive as somewhat challenging yet very realistic. On the other hand. Unfortunately. BELIEvE YOU CAN ACHIEvE IT Belief is a powerful thing.3. Once you develop a strong belief in your ability to accomplish your goals. and attract people and situations that will support your belief.com 23 . although many came close. You can set all the goals you want. and use creative visualization. 16 other athletes accomplished it! It wasn’t because these athletes were suddenly training harder. You can tell your level of belief is high if you feel good when you focus on a specific dream or desire. you significantly increase the likelihood of doing so. Your beliefs shape your perception of reality and influence what you believe is possible or impossible. if you don’t have a high level of belief that you can achieve that goal you will feel doubt or stress when you think about it. The first step toward increasing belief in yourself and your ability to get what you want is to start off setting goals that you find believable. you will accomplish these goals more easily. That led to the limiting belief that this was physically impossible. Incredibly. The four-minute mile was a famous example of a psychological barrier. say your affirmations. It was because they were no longer limited by their beliefs once Bannister had demonstrated what was possible. you can build on these successes and this will increase your belief in your ability to achieve bigger goals. within a year and a half after Roger Bannister’s famous breakthrough. For years runners were apparently not able to run a mile in under four minutes. most of us have limiting beliefs or psychological barriers that limit our success. It wasn’t until 1954 when an English athlete named Roger Bannister finally beat the four minute mile record. Belief is more important than fact Josh Hewett www.getmentalstrength. focus on the positive. Once you have successfully accomplished several smaller goals. This is why it is so important to focus on believable goals and develop a burning desire to reach them! Ultimately it is your mind that determines what results you will achieve. you will also significantly increase your motivation and ability to achieve these goals. By increasing your belief that you will achieve your goal. When you believe in something you begin to notice opportunities.
waist-to-hip ratio. I’m talking about your emotions here. blood pressure. joy. One simple exercise you can start doing to increase your sense of belief in your goals is to start keeping a “Success Journal”. FEEL GOOD NOW Your number one ultimate goal should always be to feel good NOW. But this requires you to become detached Josh Hewett www. A study conducted in 2007 demonstrated how a group of hotel maids were able to significantly reduce body fat simply by establishing the belief that the work they were performing was actually exercise. write down five successes in your journal. after one month the maids who were convinced that they were exercising showed a decrease in weight.getmentalstrength.This is also a strong reason to surround yourself with successful people who have already accomplished the things you hope to. the things you look at change 4. regardless of how big or small they are. or contentment. body fat. Success feeds success. When you change the way you look at things. This is without any other noticeable changes to their activity level or diet. regardless of your current situation or circumstances. in the evening. Ironically. For example: feelings of happiness. and body mass index. in the moment. I mean. regardless of any situation or circumstance. This might be the most important principle. Here’s another example of how your beliefs can affect your results. Not “after you get what you want. At the end of each day.” Always try to feel as good as you can right now. This could be anything from achieving one of your big Intermediate Goals. Not next week. to something as small as eating a healthy breakfast in the morning. in the end isn’t the real purpose behind all of your goals and accomplishments to feel good and be happy? The difficult part is to feel good before you get what you want. one of the best ways to attract what you want into your life is to feel good now. Compared with the control group doing the same job.com 24 . Because your beliefs shape your reality. you will be surprised at how quickly you achieve results that you thought impossible a few short months ago. not just feeling good physically. or winning a competition. or who have the things you want to have. You can check out the details of this study and download the PDF here: Mind-set matters: Exercise and the placebo effect.
then it probably isn’t.GetStrongProgram. Depending on your goals I have several excellent exercise and nutrition plans you can try. If your goal is to get strong. take the necessary actions. Your goals should excite you and motivate you! When you think about your goals. your partner. try to focus on all the aspects you like about them.GetLeanBook. If your goal is to get lean. unpleasant struggle to reach your objective. Also remember to feel good about the goals you have accomplished so far. is to develop an attitude of gratitude. Focus on the positive things in your life that you are thankful for right now. Josh Hewett www. or the fact that you have a roof over your head and food on your plate. This could be your health. “Immortal Strength Training” is a body weight only program you can check out at www. One of the best ways to start feeling good now. A simple exercise to develop your attitude of gratitude is to make list of five things you are grateful for every day. The important thing is that you focus on something you feel grateful for every day. You need to do the mental conditioning. If your goal is to get in great shape and put on some muscle.com .getmentalstrength. it will be a long. One of the best ways to start feeling good now. Try to keep this feeling with you as you work toward your objectives. and think about how good you will feel when you reach these goals. and then expect success… but allow it to come in its own good time. It’s always important to appreciate how far you’ve come. the opportunities you have. If you feel stressed out or pressured when you think about your goals. check out “Get Strong: Barbarian Strength System” at www. rather than dwelling on how far you have yet to go.com 25 . Sometimes I just appreciate the fact that it’s a beautiful day.com . your friends. If something doesn’t feel right. is to develop an attitude of gratitude Another powerful method for feeling good is to exercise regularly and follow a healthy nutrition plan. Visualize yourself successfully accomplishing every goal and really picture how happy this will make you.ImmortalStrengthTraining. check out “Get Lean: Permanent Physique Transformation” at www.com . your family. It’s difficult to feel good if your body feels bad.from the outcome of your efforts.
Josh Hewett www. the people you spend most of your time with will either “affect” you or “infect” you This may sound heartless. Attitude is contagious. Laughter has been proven to have numerous health-promoting benefits. and people complaining about the economy or the government. If something extremely important happens “in the news”. etc. Separate yourself from anyone who puts you down or views themselves as a victim. and walk with energy. On that note. watch a few comedy shows or movies. Instead. hold your head up. Test my theory and try to go on a “news-free” diet for the next 3 to 4 weeks and see how much better you feel. Exercising outdoors can do wonders for reducing stress and making you feel great. Keep your head up. smile. trust me you’ll hear about it from everybody else you talk to that day. and people you spend most of your time with will either “affect” you or “infect” you. sad stories. trauma. but you need to dump those losers NOW! If they take up your time complaining and making excuses for their lack of results. To me it’s mostly negativity. I rarely watch the news on TV for the same reason. successful people to surround yourself with and you will start to feel better immediately. Your thoughts and emotions respond to biofeedback from your body. by acting like you feel good you can actually improve your mood. Find a new group of positive. try to perform some of your workouts outside. As you become more positive and successful it will become obvious which people in your social circle are not good for you. You might not even notice how negative some of your friends are until you start to change your own thoughts and attitudes. To promote feelings of wellbeing.com 26 .Studies have shown that exposure to sunlight and fresh air can improve mood and relieve depression.” So basically. this can only hold you back. It doesn’t benefit you to consume these negative broadcasts every day. I mean this literally. Fake it until you make it! I also strongly suggest that you choose your friends and colleagues carefully.getmentalstrength. Avoid negative people and complainers. you are sending physical signals to your brain that tell it to “feel good. When you stand upright.
The same could be said about over-eating.getmentalstrength. Ask yourself this powerful question about how to feel good. Just remember to be open to change. negative feelings (such as stress. When you think about doing something that makes you feel good. and worry) also affect your hormones. and recovery from exercise.Listening to classical music is another way to enhance your mood and promote relaxation. This is important… regardless of whether you enjoy a particular song. sadness. I’m not talking about chasing immediate physical gratification. I used to listen to all kinds of angry. any music that makes you feel GOOD is a good thing. or the reckless use of drugs. He shared this message at one of his seminars. you are basically programming your subconscious mind with negative thought patterns. I mean. hard-core. If you want things in your life to change. if the lyrics are dark. once you start focusing on gratitude. that’s when you’ll begin to achieve even more results to be grateful for. my training improved noticeably. I also discovered that there is plenty of hard-core heavy metal music with an extremely positive message and empowering lyrics. Harv Eker. I want to be clear about something. as long as it doesn’t contain any negative lyrics. it’s deeper than that. but if not I suggest you watch this short video by T. This is self-sabotage. Just like positive thoughts and emotions have a very real positive effect on your body. For example. you need to consider what ultimately makes you feel happiness or joy. immune system. not after you reach your goals. But once I learned about the power of your thoughts and began choosing my music with that in mind. The good news is. or destructive. metabolism. where he suggested we ask ourselves this one simple question in order to make better decisions in all areas of our lives. Look for any excuse to be thankful and feel great. For that matter. Of course it’s up to you what sort of music you listen to. of Peak Potentials. Now. angry. I hope the answer here is self-explanatory. drinking too much alcohol. The bottom line is that now is the time to start feeling good. without any guilt or unhealthy consequences.com 27 . I had a client who argued that smoking made him feel “good”. you need to change things in your life Josh Hewett www. death metal music when I was getting into a heavy workout.
try rinsing off with cool water. Therefore. If you shower in the morning. Seek out positive. This also has a positive effect on your mood and alertness. As you learned. Also try to get as much natural sunlight as soon as you can each day. focus on it with intensity and burning desire.com 28 . This is a perfect time to take 5 minutes to perform the ACT and read your list of affirmations. to support you in your quest for success. This may also be a good time to listen to the Mind Power MP3 included with this book. Create a Positive Environment During the Day: On your way to work or school (or wherever you spend your day). it takes at least 21 to 30 days of consistent daily practice in order to establish new habits and thought patterns. You could also make a “Gratitude” list by writing those 5 things down while you are eating breakfast. Create a positive expectation about how your day will unfold. open the curtains and look outside. non-supportive people. Rubber Band Method: Monitor your thoughts during the day. rub your wrist gently and repeat an “opposite”. and if you feel a negative. Josh Hewett www. Remember.3 CONCLUSION You should now understand that the key to fulfilling your dreams is to clearly define what you want. nonsupportive thought arising. Try to avoid interacting or associating with “negative”. think of 5 things you are grateful for. encouraging and successful people. Your Daily Mental Conditioning Routine 1. supportive affirmation to yourself. have a high level of belief in it.getmentalstrength. think about how good your day is going to be. and say “Stop!” Immediately after. and feel good about it NOW. snap the elastic band on your wrist. and NOW is the time to act. I am asking you to commit to the following daily routine for at least one month in order to incorporate the techniques from this book into your life. This will help to stimulate your RAS (Reticular Activating System) which will increase wakefulness and improve your mood. The Morning Five to Thrive: Make an effort to get out of bed as soon as the alarm goes off. you don’t really know something until you live it. while you are preparing for your day. After this. 2. You need to put your learning into action.
However. Use this time to visualize any other important goal or positive scenario that you want. This can also be a good time to listen to the Mind Power MP3. Just make sure you speak them with emotion and intensity. Also take a few minutes to repeat your list of affirmations out loud. focus. once you have rewired your brain for success.” . you will still need to take action toward your goals. and hard work. write down 5 successes in your journal. “Doubt can only be removed by action. Hopefully I’ve convinced you that great accomplishments are made not solely based on talent. But now it will become directed. and you will attract the support of like-minded people. You will also begin to notice opportunities that you were never aware of. clarity.3. and a clear vision of where you want to go. energy. training. or by listening to the Mind Power MP3 and repeating those statements aloud.getmentalstrength. high intensity interval training (HIIT). You can do this while using the ACT exercises. take some time to relax and visualize yourself having already achieved your goals and think of how great that makes you feel. or both. This will support your brain in coming up with new ideas and solutions while you sleep. in the evening. strength. Before you go to sleep. effort. 4. but on mental strength. I believe most people never even come close to fully realizing the potential of their mind. Make time for exercise: Schedule time for some form of exercise on most days of the week. powerful action. The Evening Half Hour of Power: At the end of each day.Johann Wolfgang von Goethe Your mind is an incredibly powerful tool. and ultimately better results. This is an ideal way to program your mind with constructive imagery before falling asleep. You will experience improved performance. or while you’re lying in bed.com 29 . Josh Hewett www. or simply going for a brisk walk. This could be your strength training workout. regardless of how big or small they are.
beliefs.getmentalstrength.I use the following “equation” to describe the relationship of your Inner World to your Outer World: Your Intention represents your big goal. and personal development have concluded that your thoughts consist of energy and actually have a measurable frequency and vibration. So in its essence. You can learn more about his research on the effects of human thoughts on water molecules in the documentary DVD “What the Bleep Do We Know?” Josh Hewett www. will form your Intention and help you develop the deep Commitment to achieve it. quantum science. Many experts in the field of psychology. consisting of your thoughts. But there is a much deeper level to this subject of mind power which is beyond the scope of this book. The Mechanism is simply the methods. Emoto (author of “The Hidden Messages in Water”). knowledge. and tools you will need along the way. and “how-to’s” you will use to reach your goal. you need to take massive Action toward your objective! This equation is what will bring you incredible Results in anything you do. In order to achieve your dream goals you need to be deeply committed. Your inner world. Science has shown us that everything at its most basic structural level consists of atoms. energetics. How far down the rabbit hole do you want to go? Understand that this book is simply an introduction to the basics of mental conditioning. Studies conducted by the likes of Dr. Some propose that even geniuses like Albert Einstein and Thomas Edison believed that the human brain also acts as a transmitter and receiver of energy. Using the techniques I’ve described herein you can accomplish everything you set your mind to. and neutrons (which are essentially “energy”). and attitude. electrons. suggested that our thoughts and emotions are being transmitted as energy and have a very real effect on other people and objects in our environment. Atoms are made up of protons. everything is energy… even your thoughts. These are the plans. techniques.com 30 . feelings. Once you have the Mechanism figured out. This is why it is essential to focus on your inner world first.
The LOA suggests that we all possess the creative power to attract into our experience whatever we focus our conscious or subconscious mind on. To put it simply.getmentalstrength. Now is the time to Get Mental! “Whatever you can do. begin it. which basically states that the thought vibrations (energy) we transmit will attract energy or vibrations of a similar frequency.” . power. Boldness has genius. measureable positive effect on your life. or maybe just a placebo effect. and magic in it. The fact is that mental conditioning has a proven.Johann Wolfgang von Goethe Josh Hewett www. or dream you can.This brings us to the Law of Attraction (LOA). This law is a constant which means that regardless of whether we focus on something positive or negative. that is what we will attract to us. In the end it doesn’t really matter whether you believe in the Law of Attraction.com 31 . or think this is all related to performance psychology. So do yourself a favor and start making mental conditioning part of your lifestyle and enjoy the results. it works! The results are undeniable.
Strossen The Magic of Thinking Big – David Schwartz The Law of Success in 16 Lessons –Napoleon Hill The Secret of Deliberate Creation – Dr.com.com/topformfitness Recommended Learning Resources (Books. DieselCrew.com.com.com 32 . EliteFTS. and has helped hundreds of people reach their fitness and performance goals using his proven training system.com/topformfitness Twitter: www.com.Randall J. Josh has been working in the fitness and physical conditioning industry for over 20 years. including StraightToTheBar. He is the owner of www.Twitter. public speaker.com. and many others. Stronger Bodies .YouTube. BA Kinesiology. Connect On Social Media Facebook: www. His articles have been featured on several popular websites.Kevin Trudeau The Power of NOW – Eckhart Tolle The Attractor Factor – Joe Vitale Ask and It Is Given –Esther and Jerry Hicks The Secret – Rhonda Byrne The Hidden Messages in Water – Dr.com/user/topformfitness Pinterest: www.getmentalstrength. is a certified trainer.Pinterest.Facebook. QFAC. competitive strength athlete.com/topformfitness YouTube: www. and author.ABOUT THE AUTHOR Josh Hewett. DVD’s. Robert Anthony Your Wish is Your Command . Emoto Josh Hewett www.com and the founder of Team Barbarian Strength Athletics.Top-Form-Fitness. CD’s): Ironmind: Stronger Minds.StrongerAndLeaner. Take advantage of his free Fat Loss and Muscle Building training resources by signing up at www.
com Josh Hewett www.References: Aniscoe.G. M. 195-200. Mind-set matters: Exercise and the placebo effect. (2007).getmentalstrength.com 33 .M. Cognitive warm-up in a cyclical gymnastics skill.. (1979). W. (2007). 19. Gerin. 495512. © 2013 www. Retrieved November 6.. E. Roy. 16. L. Alia J. A bio-informational theory of emotional imagery.. American Journal of Clinical Hypnosis.com Lang.J. P. 18. Willard. 189-200. 9.peaksports. & Hardy.J. Chafin. (2004). Cohn. (1997).. 9.D. N. 2010. Psychological Science 18. Crum. British Journal of Health Psychology. & Langer. Music can facilitate blood pressure recovery from stress. M. 269-275.J. no. 2: 165-171. from www. & Standing. (2006). North American Journal of Psychology. (1977).Top-Form-Fitness. S. Psychophysiology. Mind over Matter: Mental training increases physical strength. L. Breast enlargement through visual imagery and hypnosis. Peak performance sports: Instilling confidence for a competitive edge. Shackell. & Christenfeld.. R. P. E. International Journal of Sports Psychology. 393-403..
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