Mental Fitness

Updated: Dec 30, 2021

“I will never break up with my gym, we just seem to workout.” -HA!

Start your morning with a witty quote, something to put a smile on your face. There is joy in everything in life and it is important to not take yourself too seriously.

At the end of the day any fitness goal should ultimately enrich your life and bring happiness.


Now you’re feeling witty, think about WHIT (even funnier its spelt incorrectly!) Use this acronym to set the stage for your mind and stay motivated on your fitness journey.

There are typically 3 main areas of focus for people in pursuing fitness: health and injury prevention, performance or body image. Each journey has its own mental challenges. Below are examples for each step of WHIT for individuals on each unique journey.

Why do I want this?

How am I going to make this happen?

Imagine the process

Today is the only thing in our control, yesterday’s history, tomorrow’s a mystery.










Why do I want this?


  • Health & injury prevention focused

I want to get better and feel better so I can do (insert activity) quicker.

  • Performance focused:

I want to get a PR in my race time to show improvement on my journey due to my commitment.

  • Body image focused:

I want to decrease my body fat percentage so that I can once again wear (insert clothing item).

How am I going to make this happen?

  • Health & injury prevention focused

I am going to scatter my rehab throughout the day, I will do a little bit before and after each meal.

  • Performance focused:

I will sacrifice going out on Friday night for 16 weeks as I prepare for my “A” race.

  • Body image focused:

I will eat only “green” foods today and consume no “red” foods based on the color diet.

Imagine the process

  • Health & injury prevention focused

Visualize yourself doing your chosen activity, smiling without pain.

  • Performance focused:

Visualize crossing the finish line, smiling ear to ear and feeling accomplished in reaching your goals.

  • Body image focused:

Visualize getting dressed into those clothes and how it will feel.

Today is the only thing in our control, yesterday’s history, tomorrow’s a mystery

  • Health & injury prevention focused

I can’t go back and change what happened to cause my injury, and I can’t focus on how I will feel tomorrow, today I can only complete activities that my body will allow without pain.

  • Performance focused:

Yesterday was a terrible workout, tomorrow I don’t know how I will feel, but today I have the opportunity to squeeze the lemon and make myself a better athlete.

  • Body image focused:

I ate 50% red foods yesterday, tomorrow my schedule is uncertain but today I can and will choose to prepare the foods I need to feel good and work towards my goal.

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