It was one of the lowest points in her life…
Sanya had been training for 4 long years, and now it all came down to these 50 seconds.
She was sprinting with all her strength, and she was in the lead…until she turned the last corner in the 400-meter race at the Olympic finals in 2008. Exhausted, her pace slackened, and two runners passed her just steps from the finish line.
At that moment, Sanya knew she’d failed. She knew she’d have to wait another 4 long, hard years before having another chance to complete that race again and, maybe, win the Olympic Gold Medal.
Afterward, her mind was full of negative self-talk.
“I had ‘monkey chatter’—those negative thoughts that you cannot turn on or off. They come in and tell you you’re not ready, you’re not prepared, it’s not your time.”
So, she started working with a sports psychologist.
“He taught me how to fight negativity with positivity so you can change your thought process around. Whenever I had the thought, ‘Well, you didn’t do it in 2008,’ I learned to say, ‘Yeah, that’s right, but I’m doing it today.’ I could say, ‘I’ve had a great season, I beat all these girls before. I’m prepared. I’m deserving.’”
It wasn’t until her loss in 2008 that Sanya had a complete change in her mindset.
“I realized that true success is not just in crossing the finish line first. It is finding that joy and peace and love and passion for what you do.” Her mindset shifted, and her running career took off. Sanya won her Olympic gold medal in London in 2012. Then, she won 3 more.
How is negative self-talk impacting your goals? Have you realized and acknowledged the power of your inner dialogue?
Let’s talk about mindset: why it’s so important for your weight loss success, and how to turn the “monkey chatter” into words that matter.
How Negative Self-Talk Sabotages Weight Loss
The way you speak to yourself isn’t just background noise—it shapes your actions, habits, and ultimately, your success.
Negative self-talk—the voice in your head that says you’re not good enough, strong enough, or disciplined enough—can chip away at your motivation, making every step toward your goal feel like an uphill battle.
Ever told yourself, I always fail at this or I’ll never lose the weight? These thoughts don’t just live in your mind; they influence your choices. When you believe you’re destined to fail, skipping workouts or reaching for comfort food feels inevitable. It’s a mental trap that keeps you stuck in the very patterns you’re trying to break.
This kind of thinking also fuels emotional eating. Stress, guilt, or frustration can push you toward food for comfort. Then, once you give in, the self-blame kicks in: I have no willpower. I might as well give up. Before you know it, you’re caught in a cycle of negativity, using food to cope and feeling worse afterward.
Your thoughts aren’t just commentary—they’re instructions. If you constantly tell yourself you’re failing, your actions will follow suit. On the flip side, when you start shifting your internal dialogue, you rewrite the script. Instead of I messed up today, you can say, One meal doesn’t define me—I’m still making progress.
Breaking free from negative self-talk isn’t about blind positivity; it’s about choosing thoughts that empower you instead of tearing you down. And when you make that shift, your mindset becomes your biggest asset in reaching your goals.
How to Turn “Monkey Chatter” Into Words That Fuel Success
Our brains naturally focus on the negatives—our mistakes, flaws, and setbacks. Wins, no matter how small, often fade into the background. But here’s the truth: you’re doing better than you think.
Instead of chasing perfection, focus on progress. The goal isn’t to get everything right 100% of the time—it’s to keep showing up. So, how can you shift your mindset to support your success?
- Reframe MistakesInstead of thinking, I blew my diet today, I’ll never lose weight, try:
I struggled today, but tomorrow is a fresh start.One choice doesn’t define you. What matters is what you do next. - Focus on Progress
Celebrate small wins: choosing water over soda, getting in movement, or cooking a healthy meal. Small steps, overtime, lead to big results. - Practice Self-CompassionIf you wouldn’t say it to a friend, don’t say it to yourself. Speak to and about yourself with kindness. You deserve it.Use Positive Affirmations
Words shape belief. Reinforce your new positive thoughts with these simple truths:
I am strong.
I am capable.
I can do this.
- Embrace the 80/20 Mindset
Forget all-or-nothing thinking. Aim for 80% healthy choices, 20% flexibility. This sustainable approach helps you stay consistent without guilt. Over time, healthy habits will become second nature—and weight loss won’t feel like a battle, but a lifestyle.
Turn Your Mind, and Turn the Ship
Your mindset is like the rutter of a ship. If your mindset is bent toward negative thoughts, your habits and lifestyle will drift off-course quickly. Shifting your mindset will point your life in the direction of your goals.
Listen to what can happen when your mindset shifts:
“I was diagnosed with Hashimotos. I was overweight, thin hair, no menstrual cycle, and had no idea where to start. I had a bad relationship with food, and my emotions around food were always fearful—Is this good/bad, will it make me bloat, etc. I had the all-or-nothing mindset when it came to eating and working out.
I decided to give LEAN a go.
“LEAN has been one of the most rewarding investments I could have ever done for myself! LEAN allowed me to detach from my old ways of thinking about food, body image, the scale, and nutrition. I went from eating less than 900 calories a day to eating 1500 calories a day and I lost 6 pounds and 10 inches!
But I also found these non-scale victories while in the program:
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- I’ve repaired my relationship with food and have the confidence to keep doing this in the future.
- I don’t need any prescription medications and my Hashimotos is considered managed by lifestyle.
- Regular monthly menstrual cycles—this alone would have been worth it, as we are trying to conceive!
- Empowered and equipped to fuel my body and plan nutritious meals
- I wake up easier in the morning
- I want to move my body each day
- Sleep is better
- My clothes fit better
- My skin is less broken out
- I don’t even use my scale anymore!!!
These 7 weeks have been so dang rewarding!”
A Message From Sanya, Herself
Unless we fight it, our mess-ups can take over our thoughts and shape our mindset. But after a devastating mess-up, here’s what Sanya says to those who will listen:
“I want to encourage you to embrace failure. Know that it’s going to be a part of your journey. I promise you, if you commit to failing forward, success is closer than you think.”
We all have on-days and off-days, every week! Being together in an honest and supportive community can help us understand that we all hit bumps in the road, but we can all keep rolling forward.
Become a part of our community in the LEAN Monthly Membership! In April, we’ll be deep-diving into the topic of Mindsets, listening to guest experts talk on the matter, and enjoying friendly challenges to shift our thoughts in the right direction. Join us!
