Di: 0:00

What is up what is up? So today we're basically on the podcast, but this is also a really important video that is part of the Bodyholic Protein Challenge and I really wanted us to get into it, because getting to the fitness goals this is important for everybody. Getting to your fitness goals that path, that journey, starts between your ears. Right, there's a mind muscle connection and it's not motivational fluff. This is backed up by science and I want us to get into it. Basically, what we're doing today is we're talking about the mind muscle connection, your brain on gains.

Di: 0:42

Okay, welcome to Bodyholic with Di. No fads, just facts. I'm Dee and I'm here to help you ditch the noise and build a life you love. Let's go. Oh, but wait, I'm not a doctor, so use your common sense. Now let's dive in.

Di: 0:59

So have you ever noticed how your mood lifts after a great workout or, on the other hand, how stress can make you feel physically weaker? I so know that feeling that is your mind muscle connection in action and your brain and your body are in constant communication. They're constantly influencing each other in ways that maybe we don't even realize. You probably don't even realize, and research has shown that this connection goes beyond just feeling good. There was a study published in the Journal of Sport and Science Psychology that found that athletes who visualize their performance beforehand showed significant improvements in actual execution. So this is like your brain is pre-paving the path for your muscles to follow. Okay, pre-paving the path for your muscles to follow. Basically and it's not only about visualization there's a review of multiple studies that concluded that positive self-talk and focusing on your inner, on your strengths, can actually enhance motivation, therefore increase effort and then ultimately boost performance. So basically, what I'm saying is let's try to move away from the negative thoughts. They are literally holding you back. Now I can't just say that and walk away. So let's get into some strategies. I'm not going to say brain hacks I find that kind of gross. Let me say Hacks. I find that kind of gross. Let me say let's turn our mind into a muscle building machine. And here's the blueprint Okay, yes, I like that much better than hacks.

Di: 2:56

So self-awareness. Self-awareness is about knowing your enemy. All right, we all have that inner critic. We have that voice that whispers doubts and limitations. Right, but get this okay. Research suggests that negative self-talk can actually impair muscle activation and reduce strength. It kind of goes with what happens to our body in stress, and so recognizing the thoughts and challenging their validity is it based in fact, is it based in fear Can be super helpful. Just the awareness.

Di: 3:32

Now let's go back to the visualization. So Olympic athletes use this. The top performers swear by it. It's not about daydreaming, all right, let's get that clear. It's about creating a detailed mental picture of yourself achieving your goal. So the more vivid the image, the stronger the neural pathways in your brain are priming your body for action. All right.

Di: 4:03

Now there's also affirmations. Okay, this is and really it can get pretty silly, but let's let's take it on a serious note. Affirmations aren't just that silly like feel good mantra thing that people that Saturday Night Live makes fun of. They are powerful tools for rewiring subconscious beliefs. So there was a study in psychology of sports and exercise that found that positive self-affirmations can improve endurance and reduce perceived exertion during exercise. How cool is that, though?

Di: 4:43

Now something that I mentioned over and over again gratitude, instead of dwelling on your perceived flaws right, because someone else might not think that those are flaws but rather expressing gratitude on your strength, your health, your ability to move, your amazing limbs, your muscles. It's not about feeling good. It's about shifting the energy from scarcity, from lack, to abundance. And guess what? A grateful mindset has been linked to improved physical health. We've talked about this a lot if you've been following me for a long time but this is a really, really big thing. It's been linked to reduced inflammation. I mean, that's just amazing. So another thing is the can we reduce chronic stress? Because I just mentioned it earlier, it really does make us physically weaker, it messes with cortisol levels, it disrupts our sleep, it hinders muscle recovery.

Di: 5:45

So, meditation, deep breathing, spending time in nature Okay, these aren't just relaxation techniques. They are scientifically proven to lower stress hormones and to promote a state of calm that is conducive to muscle growth and muscle repair. All right. So the mind muscle connection, matt, this is real, this is real. And if meditation is too much, if you don't like it, if it bothers you, go to the nature, right, or take some time or listen to music. That is super calming for you. Basically, train your brain the way you train your body, because your results will soar. They will soar. I see it on myself, I see it on my clients, I see it in research, all right.

Di: 6:41

So if you have not subscribed to the Bodyholic podcast. Of course. Please immediately go do that and just don't forget to share your mindset wins with me, okay. So if you've got, if you're feeling like this mind muscle connection is something that is really getting stronger with you, I really want to know about it. So hit me up on Instagram, on WhatsApp, on bodyholicfay you can shoot me an email. I really want to know. I really want to know. I'm fascinated by the mind muscle connection and it all starts with just that self-awareness. All right, so go ahead, test it on yourself. I have a feeling you're just going to benefit hugely from that test. Okay, I'll see you next time. Hey, thanks so much for tuning in and if this hit home, please share it with your crew. Likes, comments, shares. Show your loved ones you care. A Bodyholic Production.