“Success is nothing more than a few simple disciplines, practiced every day.” – Jim Rohn

Hey team,

Last week, we dove into the physiological side of performance—specifically, how limitations like cardiac output and pacing strategies can impact your training outcomes. Often, what feels like a lack of mental toughness is actually a physical limiter in disguise.

But what about the times when it is mental?

Even the most physically prepared athletes can fall short if their mindset isn’t aligned with their training. Mental barriers don’t always show up as a dramatic breakdown—they’re often subtle: skipping that final round, easing off the pace when no one’s watching, or letting doubt creep in during the grind of the season.

Today i want to touch on "What is real motivation?"

How does it work? And how can you train your mind to match your body?

Motivation Isn't Magic, It's A System

When we think of what fuels peak effort, we often think of motivation.

Most people confuse motivation with temporary inspiration—quotes, videos, music. These things can "hype" you up and create a certain level of "arousal" but are not sustainable for a successful pursuit towards your goals.

Real motivation is more like a system, made up of:

• Direction → What are you aiming for?

• Intensity → How much effort are you putting in?

• Duration → How long can you stay in the fight?

On race day, all three align:

• You have a clear goal (Direction)

• You’re emotionally charged (Intensity)

• And the finish line is near (Duration)

Your success importance is through the roof, and as a result, your brain unlocks its highest level of effort. This is what researchers call “Potential Motivation.” But that level of drive isn’t always available—nor should it be.

Now let’s compare this to your regular Wednesday in the middle of a preseason training cycle. There’s no leaderboard. No crowd. No one filming your workout. You’re not chasing a PB—just hitting another volume-based piece designed to move the needle forward a fraction of a percent.

This is where mental barriers really start to show up.

You might find yourself pulling back when it gets uncomfortable. Letting off the gas in the final minutes. Skipping the last round because “you get the idea.” This isn’t due to a lack of capacity—it’s a lack of clarity, purpose, or trust in the process.

Common Mental Barriers in Training:

1. Fear of Failure

You hesitate to go all in because what if you don’t succeed? What if you blow up mid-workout or fall short in front of others? But avoiding that discomfort also avoids growth.

2. Comparison Paralysis

You look left and right instead of focusing on your own lane. You start to measure success based on someone else’s pace, weight, or scores—and lose sight of your own progress.

3. Lack of Present Focus

Thinking about the whole workout rather than the next rep or next round can create overwhelm. It’s not the 30-minute EMOM that breaks you—it’s thinking about all 30 minutes at once.

4. Low Trust in the Process

If you don’t believe the work you’re doing is leading you somewhere, it becomes much easier to mentally check out. Consistency thrives on confidence in the program. This is where following a personalised program with consistent communication with your coach really helps. Like this one >

How to Build Mental Resilience:

• Anchor to a Purpose

What are you training for? A comp? A lifestyle goal? A sense of identity? Define your Direction, even on the “boring” days.

• Practice Intentional Effort

Instead of always chasing max effort, chase honest effort. Learn to sit in discomfort without judgment.

• Zoom In

Break workouts into mini-goals: one more round, one more rep, one more clean breath. The ability to focus on the now is a skill.

• Celebrate the Invisible Wins

Showed up on a tough day? Finished a piece when your mind told you to stop? That’s championship behaviour, even if it doesn’t show on the leaderboard.

Mental toughness isn’t something you either have or don’t—it’s something you build. The same way you build an engine or refine a lift. Let’s keep doing the reps, physically and mentally.

Let me know if this resonated or if you’ve noticed some of these barriers showing up in your own training.

Common Mental Barriers in Training:

1. Fear of Failure

You hesitate to go all in because what if you don’t succeed? What if you blow up mid-workout or fall short in front of others? But avoiding that discomfort also avoids growth.

2. Comparison Paralysis

You look left and right instead of focusing on your own lane. You start to measure success based on someone else’s pace, weight, or scores—and lose sight of your own progress.

3. Lack of Present Focus

Thinking about the whole workout rather than the next rep or next round can create overwhelm. It’s not the 30-minute EMOM that breaks you—it’s thinking about all 30 minutes at once.

4. Low Trust in the Process

If you don’t believe the work you’re doing is leading you somewhere, it becomes much easier to mentally check out. Consistency thrives on confidence in the program. This is where following a personalised program with consistent communication with your coach really helps. Like this one >

How to Build Mental Resilience:

• Anchor to a Purpose

What are you training for? A comp? A lifestyle goal? A sense of identity? Define your Direction, even on the “boring” days.

• Practice Intentional Effort

Instead of always chasing max effort, chase honest effort. Learn to sit in discomfort without judgment.

• Zoom In

Break workouts into mini-goals: one more round, one more rep, one more clean breath. The ability to focus on the now is a skill.

• Celebrate the Invisible Wins

Showed up on a tough day? Finished a piece when your mind told you to stop? That’s championship behaviour, even if it doesn’t show on the leaderboard.

Mental toughness isn’t something you either have or don’t—it’s something you build. The same way you build an engine or refine a lift. Let’s keep doing the reps, physically and mentally.

Let me know if this resonated or if you’ve noticed some of these barriers showing up in your own training.