5 Ways I Train My Mind And Body (Outside Of The Gym)

Mental health is just as important as physical health, and fitness coach Nadia Murdock shares how she trains her mind and body—no gym required.

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As a health and wellness professional, I feel wellness is something that should be practiced both inside and outside of the gym, as it’s truly a lifestyle. In the past, when I limited my mindset to being fit only when I was at the gym I never saw lasting results physically or mentally.

Over time I learned how to train my mind and body for overall success. Trust me—this did not happen overnight and definitely took some time and discipline to master! Eventually, I realized I was practicing the following principles every day and I finally started to see the benefits I had been seeking for years.

Here are five ways I routinely train my mind and body outside of the gym and studio.

1. Inspiration Station

Finding sources of inspiration has always kept me motivated professionally, and I have adopted this same technique for my personal use as well. It could be anything from reading the latest plant-based cookbook to joining a webinar on wellness.

I find new ways to get inspired and excited about living a healthy lifestyle that ultimately keeps me focused by reminding me why I enjoy prioritizing health and wellness in my life. I especially enjoy meeting new people, learning their lifestyle practices, and weaving some of their ideas into my own routine.

2. Write this down.

I write stuff down all the time. My to-do list is a mile long! However, when I started writing down quotes and inspirational tips, it was really a game changer. Before I launched Nadia Murdock Fit full time, I was working a job I hated. During my lunch breaks, I would make it a habit to watch videos from Mastin Kipp. I was hooked! 

I found myself taking notes and turned those nuggets of wisdom into a quick reference sheet. I put them on mini index cards and read them daily on my commute. This practice helped to create a positive mindset that empowered me to make smart wellness decisions each day.

3. Try new things.

I use to be such a creature of habit—and still can be at times. However, I find that when I try new things, whether it’s a new workout or a vegan restaurant, I get a jolt of excitement for maintaining a fit and healthy routine.

My nutritionist said she loves how open I am to trying new things, and I’ve learned that stepping out of your comfort zone is where you will see the real change in yourself.

4. No stress, no mess.

Looking back on my past behavior, I realize that I would adopt stress from others by either soaking up their bad attitudes or becoming reactive to situations that I really should have ignored. That’s why I am very selective about who I spend my time with and who I choose to speak to on a regular basis. If the conversation is not positive, I tend to take a step back.

There was a friend I had for a long time who regularly chose to talk poorly about other people when we got together. At the time it was not odd to me because I was young and hadn’t been exposed to other types of friendships.

After college, I saw the toxicity that the friendship entailed and over time decided to step away from the relationship. You should never feel bad about removing negativity from your life. This process isn’t easy, but you will know when it’s time; it just feels right. Because of my past experiences, I am more in tune with people’s energy. I listen to it when meeting new people and this has really worked for me.

5. Pump the brakes.

As a mom, wife, and entrepreneur I am always in “go mode,” trying to make every moment of the day count. This is still a learning process for me, as taking a minute to slow down sounds so much easier than it actually is. Through yoga, meditation, and deep breathing exercises I find that this task is becoming more attainable. As Lori Harder, the author of A Tribe Called Bliss, says, “Showing up with focus is the secret to changing your body and habits.” 

Now that you know my five favorite ways to train outside of the gym, I challenge you to try one or more of these practices for yourself this week! Write down some inspirational quotes or positive affirmations, take a moment to meditate, or listen to a new podcast during your commute—you won’t regret it.

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