Issue #4: The Mental Shift That Changes Everything: Resilience and SMART Goals

What if your mindset was the key to unlocking the healthiest, most empowered version of yourself? This week, I’m diving into two essential components of lasting transformation: the mental shift required for long-term change and the importance of setting SMART goals tailored to your unique body and needs.

It doesn’t matter if you’re training for an Ironman, aiming to feel more energized, or simply looking to regain control of your health—these tools can transform how you approach challenges and create meaningful progress in every area of life.

Why This Journey Matters

This newsletter isn’t just about my Ironman journey; it’s about helping you create a roadmap for your own well-being. By sharing insights, struggles, and wins, my goal is to empower you to discover what’s possible when you combine science, resilience, and a personalized approach to health.

The path to lasting change isn’t linear, and it’s rarely easy. But with the right mindset and a plan that works for you, not against you, the impossible becomes achievable.

My Story: Redefining My Relationship with Exercise

When I was a kid, exercise wasn’t exactly something I looked forward to. Like many, I experienced moments of fear and insecurity in gym class. Some of my earliest memories of exercise include standing in the dodgeball firing line, filled with dread as a hefty 7-year-old boy, outweighing me by a good 40 pounds, aimed a ball at full force. The hard smack of the ball against my arm or belly wasn’t just painful—it was humiliating. I hated every second of it. Exercise, for me, felt like punishment—a way to highlight weaknesses, not build strength.

That mindset stuck with me for years. Gym class was a source of anxiety, not joy. I dreaded the pull-up test, climbing ropes, the modified push-ups, and the constant comparison to others who seemed faster, stronger, or just more at ease in their own bodies. I didn’t feel like I belonged in that space.

But something changed in my teens. One day, I laced up an old pair of sneakers, stepped outside at the local track, and ran my first mile. There was no teacher barking orders, no stopwatch, no one watching but an encouraging stranger and my best friend. I ran simply because I wanted to—and for the first time, I felt something I’d never associated with exercise before: freedom.

The rhythm of my feet hitting the pavement quieted my racing thoughts. The rush of air against my face felt like a release, a way to burn off the stress that came with being a quiet, less-than-confident kid who was often misunderstood as lazy. Running wasn’t about competition or proving anything to anyone—it was about reclaiming something for myself.

For me, running became more than just exercise. It was a way to shed the weight of expectations, to let go of the fear of judgment, and to discover my own inner strength. That’s why I continue to push my body to do things I’m not always sure I can do. With every mile, every race, every new challenge, I uncover strength and confidence I didn’t know I had.

The mental shift from I have to do this to I GET to do this didn’t just change how I approached exercise—it changed how I approached life. Movement became a privilege, not a punishment.

That transformation wasn’t immediate, and it wasn’t easy. But it taught me that our relationship with exercise—and with ourselves—can evolve if we’re willing to take that first step.

Building a Resilient Mindset

Transformation doesn’t start in your muscles—it starts in your mind. A resilient mindset is about embracing discomfort, facing fears, and believing in your capacity to grow, no matter how tough the journey feels.

If exercise feels like a chore—or worse, a punishment—you’re not alone. Many of us grow up associating physical activity with stress or insecurity. But it’s never too late to redefine your relationship with movement. Whether it’s walking, yoga, swimming, or strength training, the key is finding something that makes you feel good—not because you have to, but because you want to.

Setting SMART Goals: A Personalized Path to Success

Big changes don’t happen overnight. They happen by setting clear, realistic, and personalized goals that give you the confidence to take one step at a time. This is where SMART goals come in:

• Specific: Be clear about what you want to achieve. (“I want to improve my endurance” becomes “I’ll complete a 5K without stopping.”)
• Measurable: Track progress to stay motivated. (“I’ll run three times a week for 30 minutes.”)
• Achievable: Set goals that challenge you without overwhelming you.
• Relevant: Align your goals with your personal values and needs.
• Time-Bound: Give yourself a deadline.

DNA testing has helped me fine-tune my goals. For example, I know I have a greater risk of injury than some, so my goals account for the rest and recovery my body needs. Personalization ensures that the goals I set are achievable and sustainable—not cookie-cutter solutions that don’t consider my unique needs.

Practical Steps to Start Today

• Redefine Exercise: Start small with an activity you enjoy. A 10-minute walk or dancing in your living room counts—it’s about finding joy in movement.
• Set a Mini SMART Goal: Write down one realistic health goal you can start today.
• Get Curious About Your Body: Tools like DNA testing can uncover insights that help you set tailored goals for your nutrition, fitness, and recovery.

Transformation is about showing up—even when it’s hard—and trusting that small steps add up to big progress.

Weekly Training Stats

• Time Spent Training: 556 minutes of intensity training
• Miles/KM Covered: Bike 27.5/44.25, Run 7.09/11.41, Swim 2,550yd/2,332m
• Resting Heart Rate: 42 bpm
• VO2Max: 40

Image of the Week

A photo I grabbed of a hogback while running a trail this week. A hogback is a steep, narrow ridge formed when layers of sedimentary rock were tilted upward by tectonic forces as the Rocky Mountains rose. These dramatic formations, with jagged edges resembling the spine of a hog, create a striking contrast between the rolling plains and towering mountain peaks. Their rugged beauty and unique shape make them a favorite for trail runners and hikers.

Quote of the Week

"The difference between the impossible and the possible lies in a person’s determination." – Tommy Lasorda

Your mindset is your most powerful tool.

What’s Your Goal?

Do you have a fitness or health goal you’re working toward? Maybe you’re starting from scratch, or you’re ready to take your progress to the next level.

?? Hit reply and let me know—I’d love to hear your story and share tips to help you get started!

Next Week’s Topic: Nutrition for Energy and Vitality

Next week, we’ll explore how DNA-based insights can help you fuel your body with purpose, balancing nutrition to match your unique needs and goals.

Thank you for being part of this journey with me. Together, we’re proving that transformation is possible—with the right mindset, plan, and resilience.

Warmly,

Holli Bradish-Lane

Certified DNA Health Coach & Ironman-in-Training

#IronCrucibleHealth #AthleticaAI #AthleticaAIJourney #IronmanJourney