Most people, myself included, look in the mirror and see faults with our bodies. Scrutinising the amount of fat around your waist or thighs leads to negative thinking. How many times have you looked in the mirror and thought to yourself, “I’m fat, or “I look terrible”?

It’s good to be aware of your fitness level, but it can also be detrimental to beat yourself up over your appearance. If you have a boss that always says you are lazy and useless, are you likely to do a better job? The same goes for your body and fitness goals. Very few people will respond positively being told they are fat.

Don’t dwell on past failures. You didn’t fail; the method you implemented just didn’t work. You are only in competition with your old self. Instead of saying, “I’m going to lose weight”, say “I’m losing weight.” And you are! Even if it’s only two grams, you are losing weight.

It’s also important to phrase your desires so they are positive. Every morning I wake up at 5am to ride my spin bike. I could say, “I have to do this,” and slowly climb on. Or I can say, “This is my chance to really make a difference to my body.” Your workout is an opportunity to get closer to your ultimate goal; it shouldn’t be a penalty for doing something bad. Replace the phrases I must, I have to and I need to with I want to, I choose to and I love to. This puts the task in a positive light, rather than being a response to something you shouldn’t have done, or something you feel pressured to do.

Basically, when it comes to setting your “will” list, make it positive and tangible. Tell yourself you are already achieving it and that every chance to exercise is an opportunity to get even better. Live the positive feelings in your mind powerfully enough and your body will make them a reality.

To contact Kris with your questions, or for more information about personal training in Shanghai, email: [email protected]