Your Subconscious Mind Might Be Holding You Back... Here’s How to Reframe It for Success!

You’ve probably heard the phrase “Your mind gives up before your body does.”

As a coach, I can tell you that it’s not just a motivational quote. It’s neuroscience in action!

Your subconscious mind (the part of your brain that runs quietly in the background) influences up to 95% of your daily actions. It’s the invisible driver behind all of your habits, reactions, and beliefs about who you are; And also about what you’re capable of.

So, when it comes to reaching your goals (whether that’s getting stronger, staying consistent, or feeling confident in your own skin), it’s not just about your workouts or your nutrition plan. It’s about what your subconscious believes to be true about you. It’s about all of the thoughts that have been engrained in your subconscious mind from a young age that you keep repeating to yourself unknowingly (or knowingly). 

How Your Subconscious Shapes Your Results

Think of your subconscious mind like the operating system of your phone. It’s programmed over many years through experiences, feedback, and repetition. Every time you hear something like “You’re not worth it,” or “You always quit halfway through,” that message sinks into your mental code.

Over time, those messages become internal truths that your mind tries to uphold.

Here’s the wild part; Your brain isn’t doing this to sabotage you. It’s doing it to protect you. The subconscious loves safety and predictability; It’s literally embedded into our biological “code”. If you’ve failed a fitness goal before, your brain remembers that discomfort and then works hard to keep you from feeling it again… even if that means holding you back from your future.

So, when you start a new program or push past your comfort zone, your subconscious might whisper:

“What’s the point? You never stick with it anyway.”

“You’re too busy for this.”

“You’re not a gym person.”

Sound familiar? 🤔

That’s your mind trying to keep you in the zone it knows; Even if it’s a zone that no longer serves you.

The Science Behind It

Your subconscious doesn’t differentiate between truth and repetition. What it hears over and over, it begins to believe. That’s why affirmations, visualization, and consistent action are so powerful; They rewire your internal dialogue through neuroplasticity, which is your brain’s ability to form new neural pathways.

Every time you say or think something like, “I’m getting stronger,” or “I’m someone who takes care of my body,” you’re literally building new thought patterns that will become automatic over time.

This is also why negative self-talk is so damaging. The brain treats repeated negative thoughts like commands. So, when you keep reinforcing “I can’t”... your subconscious works to prove it right.

But... here’s the best part: you can reprogram it.

How to Reframe Limiting Beliefs for Success

Here’s a simple framework that I teach my clients to start reprogramming those deep-seated beliefs:

1. Identify the Story.

Catch yourself in the moment of resistance. What’s the belief behind it? Try to identify where the beliefs came from. Maybe it’s, “I always fall off track,” or “I’m not motivated enough.” Maybe it came from how you were raised, or certain events. Once you identify the root cause, you can start to attack it head on.

2. Pause and Observe Without Judgment.

Don’t shame yourself for thinking these learned beliefs. You’ve probably been repeating that story for years… sometimes even DECADES! The key is to see it, not fight it.

3. Challenge It.

Ask yourself the following questions:

“Is this 100% true?”

“What evidence do I actually have that it’s not true?”

Usually, you’ll find plenty of evidence that contradicts the old story.

4. Reframe It.

Create a new belief that opens the door for change. For example:

“I’ve struggled with consistency in the past, but I’m learning how to stay committed.”

“I’m becoming the kind of person who follows through.”

“Every time I show up, I’m proving my new story right.”

5. Reinforce It Daily.

This is where the magic happens. Each time you act in alignment with your new belief (for example: showing up for a workout, prepping your meals, prioritizing rest) your subconscious collects new proof of why your new beliefs are RIGHT!​ The best part is that over time, that new identity takes root.

Mindset Focus: Building Evidence for the New You

Your subconscious doesn’t change because you said one positive thing. It changes through repetition and evidence.

This time, I want you to focus on one thing: building proof for the version of yourself you want to become.

If your new story is, “I’m consistent,” then your goal isn’t perfection… it’s to show up in small, consistent ways.

If your story is, “I’m strong,” then each lift, each meal, each night of rest is another piece of evidence.

Every little action says to your subconscious:

“See? This is who we are now.”

The more you collect that evidence, the faster your internal story shifts!

The Takeaway

Your subconscious mind can be your biggest barrier or your greatest ally. The difference lies in whether you’re letting old, false beliefs run the show… or you’re consciously rewriting them to create your new reality!

The next time you catch yourself doubting your ability to follow through, remember that it’s just the old insert your name here program talking. You have the power to update it to the newer software!

You are not your past habits. You’re not your old narrative. The only thing that matters is right here and right now. You are who you decide to become, and it all starts with the stories you tell yourself today.

If you’re ready to take your fitness journey deeper - not just in body, but in mindset, behavior, and nutrition - let’s work together! My 1-on-1 coaching program is designed to help you build both physical strength, nutritional knowledge, and mental resilience, so you can finally feel aligned, confident, and absolutely UNSTOPPABLE. Apply to work with me today!