The level of mental strength one needs to consistently work out is underestimated. 

As a personal trainer, I’ve always said 98 percent of working out is mental (not physical) and most of that is in just starting or showing up. Mental strength is the ability to manage your emotions, thoughts and behaviors in a healthy way during difficult circumstances in order to succeed.

So how does this translate to a healthier lifestyle? It looks like one more rep when our muscles are on fire, choosing to eat at home instead of ordering out, showing up when we don’t want to. It’s grit and determination to be better and do better, focusing on the long-term goal one step at a time.

The good (or honestly great) news is that mental strength is in our control. Just like our muscles, we need to actively work on our mental strength for it to grow. Here are some ways to do that:

1. Create habits: Develop a routine and repeat it daily until it becomes second nature, requiring little to no thought. 

Tip: Start small and slowly build on your habits when you’re ready. 

Think: 8 glasses of water, 100 grams of protein or moving your body for 30 minutes each day.

2. Embrace discomfort: Don’t stop when it gets uncomfortable; go a little bit further.

Tip: Try doing small things outside your comfort zone every day. 

Think: Going a little bit further than usual, speaking up when you normally wouldn’t, taking a different route that isn’t familiar.

3. Reframe your thoughts: Embrace and learn from failure.

Tip: Focus on what you can control.

Think: Your mindset, attitude and how you frame things and talk to yourself.

Mental strength is built on the choices we make each day, starting with small changes and creating consistency, which is the foundation for creating long-term success or, in this case, the ability to flip that 98 percent mental to physical.