Stronger Through Stillness

How One Minute Can Change Everything

Intro

If I had five minutes to chop down a tree,
I’d spend the first three
sharpening my axe.

Sharpening your mindset is as important as sharpening your skills.

During the pandemic, I added a one-minute meditation to every fitness class I coached. The world felt unstable, but my students showed up—and that alone was a win. I wanted them to feel that showing up was enough, that they didn’t need to lift heavier or perform better to prove anything. This meditation grounded them, reminding them of their strength before they even touched a weight.

That shift—from performance to presence—made all the difference.

What Sparked the Change?

Before the pandemic, I saw students set rigid performance goals. They juggled stressful jobs and sleepless nights, yet criticised themselves for falling short. I kept saying: “Showing up is enough,” but the message didn’t stick.

Then the pandemic hit. It became clear: people needed to feel the message, not just hear it. Life was heavy. Just being present mattered more than any personal best. So, I introduced the one-minute meditation—not just for them but for me too. I saw my own tendency toward self-criticism reflected in their struggles.

The meditation became a way for us all to embrace self-compassion, not perfection.

What Gets in the Way?

The ego.

Your ego convinces you that self-criticism drives improvement. But in reality, it feeds self-doubt and drains motivation.

I used to think that being hard on myself was the only way to succeed. But self-compassion brings far better results. Would you thrive more from a friend’s encouragement—or a bully’s taunts? That harsh inner voice isn’t your guide; it’s a remnant of past insecurities. It might have protected you once, but now it holds you back.

Let go of that voice. Self-kindness isn’t just easier—it’s smarter. It creates space for growth and sustainable progress.

The Impact of One Minute of Stillness

The one-minute meditation brought real change. Students began adopting a more positive mindset, even amidst the pandemic’s chaos.

One story stands out. A student, hospitalised with COVID-19, told me the meditation became his anchor. Isolated and fearful, he found calm by reflecting on the care he’d invested in himself over the years. This practice—simple, yet intentional—helped him stay grounded even in the most uncertain moments.

The meditation went beyond fitness. It became a tool for navigating life’s toughest challenges.

A New Way of Being

Show Up

Showing up changes everything.

It’s not about how much you lift or how hard you push. When you obsess over outcomes, you risk burnout and self-doubt. The real win lies in the effort. Just showing up is enough. Everything beyond that is a bonus.

If you don’t show up, you’ve already lost. I saw people arrive at 5 a.m. in the middle of a global crisis. They took control of what they could—starting with their health. That’s what matters.

You Become What You Think About

As Earl Nightingale said: You become what you think about.

Celebrate your efforts instead of dwelling on shortcomings. If you tell yourself, “I’m lifting too little today,” you reinforce a false narrative and overlook your progress. But when you focus on showing up and doing your best, you build a positive self-image—and that mindset shapes your reality.

One-Minute Meditation Example

• Well done in showing up.
• Even if you do nothing else, you’ve already won.
• Relax. Breathe. Notice your body without judgment.
• If something feels tight, just observe it. Breathe through it.
• During the warmup, pay attention to your body.
• It doesn’t matter what weights you lift today.
• Let your body guide you.

Do your best. You've already won!

Keep Moving Forward

The biggest changes come not from grand gestures, but from everyday choices. Showing up—paired with self-compassion—transforms how we experience challenges.

Your worth isn’t tied to outcomes. It’s measured by your presence and effort. Every challenge you face shapes your growth. Show up, do your best, and let go of harsh judgments.

The lessons learned in the gym extend beyond it, guiding you through life with resilience and kindness. Own your journey with the strength—and compassion—you deserve.