Why Resilience and Mindset Are the Cornerstones of a Successful Fitness Journey
- Brainz Magazine
- Jun 18
- 4 min read
Written by Josh Grimm, Fitness and Mindfulness Coach
Josh Grimm is an industry leading fitness and mindfulness coach. He is the founder of FITNUT, based in New York City, offering in person and online coaching, global wellness retreats, podcasts, and seminars.
In the realm of physical fitness, most conversations revolve around sets, reps, macros, and rest days. While these variables are undeniably important, they represent only the surface of the deeper, more transformative journey. At its core, a lasting and meaningful fitness transformation hinges not on the body alone but on the mindset that guides it and the resilience that sustains it. Mindset and resilience form the internal architecture that determines whether someone begins, continues, and ultimately thrives on their fitness path.
Resilience is often described as the ability to “bounce back” from setbacks. But in the context of personal growth and fitness, it’s more powerful to view resilience as the ability to bounce forward, to evolve, learn, and come back stronger from each challenge.
In a physical fitness journey, challenges are inevitable. There will be days when progress stalls, when motivation dips, when injury or illness interrupts momentum. There will be workouts that feel harder than they should, and moments where quitting seems easier than continuing. It’s resilience that keeps someone grounded when the scale doesn’t move, when life gets busy, when failure sneaks in. Resilience doesn’t erase the hardship, it reshapes the narrative. Instead of viewing a missed workout as failure, the resilient mind sees it as a pause, not a full stop.
Growth mindset is the belief that abilities and intelligence can be developed through dedication and hard work, and that is directly applicable to fitness. A fixed mindset believes that you’re either “naturally fit” or you’re not. The person with a fixed mindset might say, “I’m not athletic,” or “I’ll never be able to do a pull-up,” and use that belief as an excuse to stop trying.
But fitness is a dynamic process. Every push-up mastered, every mile improved, every new PR is proof that the body changes in response to effort. This transformation only happens when the mind permits it, when one believes change is possible. That belief is what fuels consistency. Mindset shapes how we interpret effort and progress. Where one person sees sweat and soreness as pain, another sees it as proof of growth. The difference isn’t in genetics, it’s in perspective.
Physical training is one of the most effective ways to build mental resilience. Each time someone finishes a workout they didn’t feel like doing, they deposit into their mental toughness bank, every cold morning jog, every resisted craving, every workout finished in spite of stress.
The role of discipline and motivation
Motivation is fleeting. No one wakes up every day excited to train or eat clean. This is where discipline becomes crucial.
Discipline is doing what needs to be done even when you don’t feel like it. And contrary to popular belief, it’s not about being harsh with yourself, but about honoring your goals and identity. The person who sees themselves as “an athlete” or “a strong, capable human” will act in alignment with that self-concept, regardless of mood.
Setbacks as setups for growth
Injuries, plateaus, and burnout are not signs of failure, but can be seen as integral parts of the process. The resilient person reframes these obstacles as lessons:
An injury teaches the importance of mobility and recovery.
A plateau invites new strategy and challenges complacency.
Burnout signals the need for balance, rest, and reflection.
Mind-body connection
The mind and body are not separate entities; they are in constant communication. Chronic stress, for example, elevates cortisol, which can hinder fat loss and impair recovery. Negative self-talk can sabotage performance. Meanwhile, mindfulness practices like breath work and meditation have been shown to reduce inflammation, enhance recovery, and increase exercise adherence.
When someone trains both the body and the mind, by journaling, visualizing success, meditating, and setting intentions, they unlock faster results. The fitness journey becomes less about punishment and more about connection. Less about changing who you are and more about revealing who you’ve always been.
In the end, the fittest people aren’t the ones with perfect genetics or perfect routines. They are the ones who failed and showed up again. Who struggled and persisted. Who didn’t rely on motivation but built identity. Who grew stronger inside and out, through the practice of resilience and the power of mindset.
Josh Grimm, Fitness and Mindfulness Coach
Josh Grimm offers a unique combination of fitness and mindfulness coaching through his brand, FITNUT, which he started in 2014 after spending a length of time in South East Asia and then returning home to New York City. His holistic approach of curating a culmination of physical and mental fitness training via one on one coaching, an online multi-use platform, podcasts, seminars, and global wellness retreats, bring together a community that wants to live their ideal mindset through optimal physical and mental health.
