HOW TO LOCK TF IN
Wouldn’t it be satisfying to know you truly gave it everything you had—to perform at your highest level and feel the confidence of reaching your full potential? That feeling doesn’t come by accident. It comes from combining the mental side of training with the physical work you put in.
Because there’s no worse feeling than falling short of your own expectations.
Think about the times you skipped cardio, or gave in on your diet, and later regretted it. Compare that to the days you were “on”—unstoppable, locked in, saw changes when you were supposed to and had amazing workouts. It’s like having a string of best days , workouts, and moments where you feel completely in control. The difference? Your mental state.
So the question becomes:
How do we channel that peak mental performance?
How do we break free from negative self-talk and refocus?
How do we stay consistent, even when motivation dips?
The process comes down to three steps:
Awareness – Are you paying attention to your mind and thoughts? What gets you into flow? What takes you out of it?
Strategy – Which tools and techniques will help you perform better?
Practice – Turning insights into action so you actually follow through.
Let’s break this down.
PEAK PERFORMANCE
Peak performance would be when you’re playing your sport or operating at the highest level of skill, effort and enjoyment. In Mikael Csikzentmihayali classic study of flow state. A state of enjoyment, being present, where a person is completely absorbed in an activity. All clutch players are able to enter flow state.
Flow is when the difficulty of the task and skill are at a balance allowing the greatest state of arousal and focus,
When it comes to training, we want to create a plan of action that challenges a client at the right level relative to their skill set. The stakes of an event, the pressure of the moment, or even a weak mindset can increase the difficulty of a task. That means even if your skills are high, a rise in difficulty can knock you out of a flow state.
So how do we make sure that doesn’t happen?
Before We Get Started: Mindset Matters
As a young trainer, I’ve worked with people from all walks of life. Over time, I’ve noticed the qualities that separate those who succeed—in fitness and in life—from those who don’t. Here are a few:
They don’t feel sorry for themselves. They turn lemons into lemonade.
They’ve struggled with low confidence before, but learned that confidence is a choice. It comes from competence and mastery, not just fleeting feelings.
They take action even when they don’t feel like it. They don’t wait for motivation.
They acknowledge difficulty but never call something impossible. Their language reinforces change.
They embrace change. Many people say they hate it, but change is the only way to reach your goals.
They see failure as feedback, not the end. They keep trying until they figure it out.
They focus on what they can control, instead of complaining about what they can’t.
Step 1: Awareness
Awareness means noticing what’s really happening inside and around you. How do your daily thoughts align with a growth mindset? What are your thoughts, emotions, behaviors, and triggers—without immediately reacting? You can’t change what you don’t recognize.
It’s just like training in the gym: you track your weights, sets, and reps so you know if you’re progressing. The same applies to your mindset. If you’re unaware of what throws you off track, you’ll repeat the same mistakes.
Ask yourself powerful questions:
What has made me successful so far?
What has held me back?
How important is mindset to my goals?
I train my body in the gym—but what am I doing to train my mind?
Step 2: Strategy
The BFS Technique
Reflect on a high-stakes moment: What was your Body language, Focus, and Self-talk?
At your best: What does it look like? Write it down.
At your worst: What does it look like? Write it down.
Under stress: How do you usually react? How could you respond better?
Awareness starts with believing change is possible. If you think “I’m just this way,” no strategy will stick.
The Self-Talk Treadmill Test
Get on a treadmill and try this: say to yourself, “I’m a slow, lazy slug.” Notice how your body reacts. Then switch: “I’m smooth and easy.” Which feels better? Which mindset would carry you further? This shows how much your inner dialogue drives performance.
Advertise to Yourself
If marketers can shape your mindset, why not do it yourself?
Write your goals on a mirror.
Keep a motivation book with quotes, photos, and reminders of your “why.”
Save videos or posts that spark the mindset you want.
The more you see these, the stronger they shape your identity.
The One Word Focus Trick
Pick one word that gives you the best chance of success. TCU baseball (a top U.S. program) had each player write their word on a baseball—words like Process, Effort, Consistency, Family.
Your word becomes your anchor. Put it in your journal, on your phone wallpaper, or even name your training plan after it.
Step 3: Practice
Awareness and strategy don’t matter unless you actually practice. That’s where discipline comes in.
Self-Control & Discipline
Discipline means choosing what you want most over what you want now.
Think of the marshmallow test: kids who waited for a bigger reward ended up with better health, careers, and relationships decades later.
Growing up in my Chinese household, the rule was simple: work first, play later. Finish what matters before chasing the quick dopamine hit of play—because once your mindset is cooked, you won’t have the energy for what truly pays off.
Strategies for building discipline:
Make your bed → Start your day with a win.
Start, Stop, Continue → What do I need to start doing, stop doing, or continue doing? Write it down and review it.
Clarify goals & track progress → Do you have clear metrics? For example, weighing yourself daily to monitor trends.
IFTTT Plan → Pre-decide your response to challenges.
Example: Odysseus tied himself to the mast so he wouldn’t give in to the Sirens’ song.
Same idea: “If X happens, then I’ll do Y.”
Applying This to Training
If you want to build awareness, include mindset check-ins in your training. If you want to build discipline, add strategies that reinforce commitment.
Ask: Did I track what I said I would? What habits are building my discipline? What’s my start/stop/continue? Who’s holding me accountable?
HOW COACHeS CAN HELP WITH CHECK INS:
Making sure you’re moving in the right direction at the right pace.
Provide tips to help navigate obstacles.
Hold you accountable.
Help you determine how many days you want to check in.
Make adjustments to your program based on your performance the week prior or week upcoming.
Final Takeaway
Peak performance isn’t just about training harder—it’s about training smarter.
Build awareness of your habits and thought patterns.
Use strategies that refocus you when you drift.
Practice discipline daily so you stay consistent.
When you combine physical training with mental training, you don’t just improve your performance—you unlock your full potential.