We all have days when it’s a struggle to maintain our regular Base pace or hit our usual watts on the rower. Maybe you misstep in the weight room, and suddenly the rest of class feels off. What you might not realize is that one of the strongest “muscles” you can train isn’t in your body at all—it’s in your mind.
The Hidden Cost of Negative Self-Talk
A review published by Oxford University Press highlights how negative internal dialogue can undermine athletic performance. Dr. Shannon Odell, neuroscientist on our Medical Advisory Board, explains that self-criticism can ramp up anxiety—triggering an elevated heart rate, irregular breathing, and ultimately sapping your energy during class.
Mindset Over Matter
While you dutifully work on your biceps and abdominals, don’t forget to flex your resilience muscle. According to Dr. Odell, resilience is your ability to adapt and bounce back from setbacks rather than getting stuck. In essence, a strong mindset powers through challenges and keeps you progressing.
Resilience in Action: Ellen Latham’s Story
Orangetheory co-founder Ellen Latham knows all about resilience. After being let go from her job in 1996, she pivoted to teaching Pilates in her spare bedroom—planting the seed for the workout we love today. Her journey, chronicled in the film Momentum Shift, was fueled by a simple phrase her father taught her: “momentum shift up.” That mantra—taking stock of what you have and building from there—became Ellen’s lodestar.
What Is a Mantra (and Why It Works)
A mantra is a word or phrase you repeat to anchor yourself in the present and ignite confidence. Christine Lewis, a yoga teacher at Ellen’s Ultimate Workout, puts it this way: “If you think it, if you speak it, you become it.” And science backs her up—a study in Brain and Behavior found that mantra repetition can quiet anxious brain regions much like meditation does, helping you stay focused when stress or fear kicks in.
Crafting Your Personal Mantra
- Start Simple: Begin with “I am…”
- Add Your Power Word: Try “I am strong,” “I am powerful,” “I am resilient,” or “I am unstoppable.”
- Make It Visible:
- Set it as your phone’s lock-screen wallpaper
- Write it on your water bottle or workout journal
- Use It in Class: Whisper your mantra during recovery segments or when you see the Orange Zone tick up—let it refocus you and fuel your next push.
A Tool, Not a Cure-All
Dr. Odell reminds us that mantras and positive exercises like gratitude journaling or mindful meditation are tools in your toolbox—they won’t eliminate bad days altogether, but they’ll give you strategies to recover faster and return stronger.
Takeaway
Next time you feel your pace slipping or a weight-room stumble rattles your confidence, pause and repeat your mantra. You’ll not only recover quicker mid-class but build the mental resilience that powers every aspect of your life—inside and outside the studio. After all, a strong mindset is just as essential as strong muscles. Go ahead, master your mindset, and watch how unstoppable you become under the orange lights.
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