392: Using Mental Skills to Restart a Fitness Journey with Amanda Schaefer

Meet Amanda Schaefer—a mental performance coach, a former college athlete, and a mom of three—who decided it was time to rediscover her love for movement after years of putting her family first.Like most people trying to restart a fitness routine amongst the craziness of real life, Amanda’s journey is all about honesty, challenges, and finding joy in small victories. Amanda realized one day that her health had taken a backseat. She decided to make a change, not with big, dramatic goals, but with simple, sustainable actions.Her main focus? Process goals over outcome goals.Instead of setting her sights on losing a certain amount of weight or running a marathon right away, Amanda committed to showing up—going to the gym consistently and trusting the process.

Setting the Stage for Success

Amanda started with a simple habit: showing up at the gym five days a week. This small step laid the groundwork for bigger changes.This habit became the first domino in a series of health changes because one cornerstone habit naturally leads to others. For Amanda, after this cornerstone was established, she then added on healthier eating and adding more protein to her diet.

Here’s the takeaway: start where you are. Focus on one small, manageable change. As a physical therapist and running coach, I’ve seen how this approach helps people avoid burnout and achieve lasting progress.

The Running Revelation: Unleashing Curiosity

Now here’s the fun part: Amanda never saw herself as a runner. But as she stayed consistent with her workouts, she found herself curious about running.She started small—walking first, then experimenting with short jogs. Her curiosity, not pressure, drove her forward.Curiosity is a game-changer. It shifts the focus from “I have to do this” to “What if I could enjoy this?" So, if you’re new to running or making a comeback, ask yourself: What if this could be fun?

Taming the Inner Critic

We all have that voice in our heads—the one that whispers doubts and critiques. Amanda calls hers the “mean girl.”Her strategy? Talk back. Challenge that voice.One tool that helped her is keeping a performance journal. Write down what went well, what you learned, and how you’ll tackle the next workout. This habit builds self-awareness and reminds you of your progress.

Reclaiming Your Power and Identity

A big part of Amanda’s journey was reclaiming her personal power. She asked herself a powerful question: Where am I giving my power away?From there, she worked on crafting her confidence. For Amanda, it’s about being strong and showing up, even on tough days. She calls this her confidence conditioning statement.What’s yours? Maybe it’s “I am resilient” or “I can do hard things.” Whatever it is, let it guide you when motivation dips.

Your Journey Starts Here

Amanda’s story is proof that small, consistent changes—paired with curiosity and self-compassion—can lead to incredible transformations.So, what’s your next small step?Whether you’re lacing up for the first time, getting back into running, or leveling up your routine, remember: you have the power to choose, to change, and to grow.Let’s keep supporting each other, celebrating our wins, and finding joy in movement.Until next time—keep running and stay curious!