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Mental Fitness: 15 Rules to Strengthen Your Body and Mind

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Don't give bullies a chance to infect you with their misery- but use confrontation when it's needed. Confidence is not a natural trait. Confidence isn’t a quality that some people are born with and others aren’t. Everyone who is willing to put the right work in can become confident. Don’t wait for somebody else to tell you what you’re capable of; go out there straight away and prove it to yourself.

What he is an expert in is pushing through the most difficult circumstances. I learnt a lot from his experience of extreme physical and mental pressure and how to find your limits. The lessons he echoes are crucial to not just a life demanding physical and mental toughness but generally any meaningful life. Here's what I took from each lesson: Lies erode trust. People don’t trust liars. They don’t confide in them, they don’t like them and they don’t want to be around them.You’re responsible for what you say and how you say it. You’re not responsible for how the other person reacts. Be as kind and considerate as possible, but don’t let the fear of hurting their feelings stop you from telling them what they need to hear. If they get upset, that’s up to them.

Being a parent isn’t a part-time job. It’s the most important role you’ll ever play – more than your job, more than anything. You have to give your children the best of you. The war against pain is as much mental as it is physical. If you’re ever contemplating taking on an awesome physical challenge, don’t neglect your mental preparations. Good relationships are built on strong connections. Don’t be swayed by superficial qualities. Make sure that you share similar values and priorities. Lust is not enough!Normal’ is a concept designed to make us conform. You should never forget that everybody’s ‘normal’ is different. So don’t let anybody persuade you otherwise.

Don’t be a square peg in a round hole. When you suppress your instincts and personality to fit somebody else’s agenda, you’ll end up living a crushed, unsatisfying life. Your confidence should be based on what you know you’re capable of, not the opinions of others. When you have internal confidence you’ll be more resilient, more willing to try new things, and you’ll be able to take whatever life throws at you in your stride.No body is ever perfect. Everyone has parts of their physique that they dislike. Work out what you can change, make peace with the things you can’t change. Don’t get caught in the kindness trap. The sooner your kids get exposed to the world’s rough edges, the better they’ll be able to deal with them.

Energy never lies. We’re all constantly giving off energy that tells other people who we really are. No matter what we say about ourselves, the energy we throw out will always tell the truth. Your authentic self is precious. Guard it fiercely. Resist any attempts to make you go down paths you know aren’t right for you. There’s only one person whose opinion should matter: you. Work out what is and isn’t in your hands. Use your time and energy to focus on what you can control. Don’t dwell on what you can’t control.Remember that nothing endures. Try to take the long view. Whatever you’re going through now won’t last forever. It will soon be little more than a memory. You won’t become confident overnight. Nothing worth anything comes together instantly. You build your confidence step by step. Failure is the best teacher there is. When you open yourself up to failure, you’ll super-charge your ability to learn and grow.

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