Fun Fit Fridays i usually post a workout video, AND, learning some mind mapping is also lots of fun!  NLP is something I’ve been studying for a few years now as part of the mental fitness & training I’m doing to become better in all areas of my life.

As a Master Practitioner of NLP, Time Line Therapy (R) & Hypnosis, we can elicit timelines, read accessing cues and then utilize these along with sub-modalities to effect lasting changes with another person.  In this short article, I want to show you how you can use simple principles from NLP with yourself to get better results in the gym. Sound good?


Most people have at some point in life tried visualization. We make pictures in our heads all the time.  Visualization has been proven as an effective way to build many different skills. There‘s also some references about adding strength and size to muscles using the power of the mind. If you look at the idea of epigenetics and how beliefs and environment can make changes on a DNA level, this shouldn’t come as a big surprise.

An easy concept to grasp and use is to learn modalities. In NLP they’re referred to as visual, auditory, kinesthetic, olfactory and gustatory. In plain English that would be what we see, hear, fee., smell and taste.

When you’re visualizing you want to use and incorporate ALL your senses…not just your visual. So be in the moment, see, hear, feel when you visualize which are our top 3 modalities.

Another important aspect is to realize what your primary modality or representational system is. I thought i was a visual person, and i am, however, after doing a very short test, I determined that i am primarily auditory. While we use all of our senses to interact with the world there is one that we use more than others. Sometimes we use predicates or key words that will help us determine our primary representational system.  I always say to people “Sounds Good”!  using the word “sounds” is an auditory word.

If you enjoy exercise of any sort, there’s a good chance you’re also very kinesthetic (feeler type).  Not everyone will be, but if you actually enjoy grasping a heavy barbell and how your body feels after a workout then there’s a good chance you’re kinesthetic. You can also look at the language patterns you use and key words as well as your physiology (for example, visual people look up a lot and tend to talk faster.  Someone who is a true kinesthetic type will talk slower, breathing from the bottom of their abdomen).

Any time you’re visualizing you want to engage all your senses, but especially your primary sense. This will also be useful for other NLP techniques such as anchoring.


Now let’s move onto sub-modalities. Sub-modalities are key components to many of the NLP change techniques.  They are the smallest building blocks of our thoughts. This is because we code our memory of sensory experience using these building blocks. This is the way our brain tells us something is important or not.  Here are just a few examples:  When we make a picture in our head, for example i might ask you… “When you think of Squatting 250 lbs can you get a picture?”  The client will say yes… then i will ask about

  • Is it in black or white OR color?
  • bright or dim?
  • Is it near or far
  • Associated or Disassociated?
  • Size
  • focused or defocused?
  • framed or panoramic?
  • movie or still?

then i will ask are there any sounds that are important or any feelings that are important?  To get all the sub-modalities from the picture…

There are many times when you want to change these sub-modalities. When you visualize something you’re going to do certain things by default. Go ahead and pop an image of junk food on your mental screen. Where is it located? How big is it? How colorful? Is it still or moving? These are all sub-modalities and they can all be changed.  Now pop an image of healthy food such as fruit, is the picture different then the junk food?  I’m sure it will be!!  AND we can make changes so that you will want to have the healthy stuff versus the junk!

When i work with clients one on one we go more in depth and we can do a Like to Dislike technique to take out certain foods that are unhealthy from the diet.  So that you won’t even want to have them anymore…

How to Visualize

Want more confidence? Visualize yourself standing 10 feet tall with everything else normal size. See yourself being totally confident, happy and successful.  You should notice when you do this you’ll feel better. Notice, are there any sounds that are important or feelings?  step into the image and take on that perspective.

Need to remove a fear? In the NLP fast phobia cure they have you double dissociate from the image, turn it to black and white and run it backwards at super speed. OR another great technique I use with clients is Time Line Therapy (R) where we remove all negative emotions (anger, sadness, fear, hurt, guilt, etc…).  If you have doubt or fear around any sport, do you think you will be performing at your best?

For example, if a skater has fear of practicing jumps, of falling or being injured, will they succeed?  If a basketball player has doubt, fear or limiting belief that they might not be good enough, how likely are they to be successful?

If you are visualizing to gain athletic skills then you’re going to make the picture as real as possible.  This means it will be in color, it will be life-size, right in front of you, big and bright, you’ll get a happy feeling as you visualize this. And you want to see it in front of you first and then either step into the image or float into it.  One important aspect to note is that, your unconscious mind doesn’t know the difference between what’s real and what’s imagined.  So Imagine and Visualize what you want to achieve.

Want to Win and Stand on Stage?  SEE it in full color, imagine every muscle in every detail just the way you want it, sculpt it. What tone is your skin, if your a man, how vascular are you on stage?  See every detail and then go beyond and hear the sounds of the crowd cheering, feel the feelings of winning and having a sense of accomplishment and success!  I”m not just talking from a therapist perspective, I’ve actually done it with my husband Mike!


You can apply this visualization to going over any physical technique. Have a technical exercise you’re trying to do? Either in the gym or in a specific sport?  Visualize it several times over then do it physically. You’ll likely find its much easier to do then.

And with NLP techniques you can increase the effectiveness of your visualizations. You can also learn to easily control your states, as these mental pictures (internal representations) lead to changes in states and physiology and vice versa which then leads to our behavior.

Play around with sub modalities to fit what you want to do and you can gain greater skills and gains in any area of life. This can be used in the gym and out.

To your Success!  Coach Lynn

About LYNN:


Learning to make positive shifts, especially a shift in mindset are key to creating our best life.  Our mindset affects every area of our lives ~ If we are struggling in our personal lives, it will ultimately affect our business, career and relationships.  The techniques Lynn uses truly is short term therapy with long term results.

Lynn has had several careers and a varied background in Social Services, Recruitment, Business and Sales as well as Health, Fitness & Nutrition for over 25 years.  She specializes in services for Businesses providing NLP Training’s, Corporate Values Alignment, Increase Sales, Weight Optimization & Fat Loss, Sport Performance, Chronic Pain, Quit Smoking, Releasing Negative emotions such as Anger, Sadness, Depression, Anxiety, Fear, Stress & PTSD.

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