How can you master your mentality? Fortunately, there are several proven strategies that can enhance your mindset and change the way you think. 

Practice Calculated Hardships

All self-improvement begins when you strengthen your thinking.

Strengthening your thinking comes when you put yourself through difficulty. And putting yourself through difficulty facilitates mindset mastery. For this reason, I am a big advocate of calculated hardships. What is a calculated hardship?

It’s the process of deliberately putting yourself in uncomfortable situations daily.

• Taking cold showers instead of warm ones
• Using the stairs instead of the elevator
• Training outside instead of in the gym
• Talk to strangers while you’re out and about

These little habits force you outside of your comfort zone.

The result? You develop thicker skin. A stronger pain tolerance. And mastery over your mindset. I currently practice (or have practiced) all the above suggestions. From my experience, they are simple but powerful strategies that can strengthen your mentality.

Give them a try—you won’t be disappointed.

Upgrade Your Inner Circle

You are who you associate with.

Don’t ever underestimate the awesome force that your inner circle has over your mindset, behaviour, and life. Every so often, you should audit your friend group. You want to ensure these individuals are lifting you higher and contributing to your growth.

Does that mean you need to get rid of all the friends who aren’t as ambitious as you?

Not necessarily. It really depends. You might have to eliminate some friends from your life, based on whether they support your growth or not. Other times, though, you may just have to manage the distance and limit your time with them.

Take it on a case-by-case basis.

Honour Your Commitments

Failing to keep little commitments is death by a thousand cuts.

Each promise you fail to keep to yourself or others—regardless of how small or “innocent” it may seem in the moment—becomes a little heel biter that gnaws away at your integrity. Do that enough times, and your mindset will become as weak as your resolve.

The solution? Keep your word—do what you say you’ll do.

Whether you’re making a commitment to yourself, an associate, or an acquaintance, you need to honour those promises. This strengthens your resolve, builds personal integrity, makes you more reliable in the eyes of others, and produces the mindset of a winner.

Mindset mastery develops when your word becomes your bond.

Final Thoughts on Mindset Mastery

Life will treat you cruelly if you fail to master your mindset.

For this reason, it’s a critical element of yourself that needs to be refined. And you can do so by following these tips. These are proven strategies I’ve used in my own life to strengthen my mentality and achieve my goals.

And now, they’re yours. And remember: Stay Motivated and Disciplined.

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

Of course we judge ourselves, beat ourselves up over missed splits and abysmal performances. That’s us to us. Us to others is kindness. Running is waving at strangers, shouldering up to friends that are struggling and smiling quietly, not commenting when your buddy passes gas gunning up a hill.

We run for the experience, the stories, the agony, the ecstasy and everything in between. All of us are connected by the miles we run and the smiles we share. We each have a group we relate to, a cadre we admire and a special few we look up to.

Once in a lifetime there is one that separates from the pack, defines us all and represents the goodness of an era.

Gord Hobbins was exactly that.

Gord’s love for running and his kindness for runners knew no constraints. Where you placed in an event was irrelevant. The same smile, pat on the back or hug went across the board. All runners were shown the same camaraderie and respect. He was uniquely charismatic with his quiet calm and quirky take on all things running.

Gord’s assistance to runners and race directors and the community at large was legendary. Never me first, always how can I help. He was, without hyperbole, the kindest man you’ll ever have met.

As we run these next few years keep not a good thought, but a Gord thought.

“Run hard and may the sun always be in your face and the wind at your back”.

Much love.

#RunInPeaceGord

To celebrate Gord’s legacy his family invites those who wish to honour him to consider donating to a mental health or suicide prevention organization, or a charity that supports the running community. But perhaps the most meaningful tribute is to simply head out for a run or check in with a friend.

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Read This Story in Our 2025 Running Issue
IMPACT Magazine Running Issue 2025 featuring some incredible Canadian women ultrarunners who are on the rise on the world trail stage. Run your way around the world to earn your six star Abbott World Marathon Majors commemorative medal. Train for 10 km right up to a marathon – plus a 50 km trail run and 70.3 program. Strength workouts for runners, carb load with these pasta recipes and so much more.

The morning I received the call from IMPACT Magazine remains etched in my memory. It was December, 2022 and I was visiting family in Las Vegas. Cozy on my niece’s big couch, wrapped in a soft throw, I was taking a moment to process my emotions. Life, as it often does, had handed me a mix of joy and sorrow.

That morning, I had just confirmed the reality of symptoms I’d been dreading: I was going through a miscarriage. It’s strange how life’s pivotal moments collide. As I sat there, trying to make sense of my emotions, the phone rang.

“Hi Kaye, this is Elaine from IMPACT Magazine…” Cue tears of joy. I will never forget the surge of light that brightened what could have been a profoundly dark day.

Three weeks earlier, my period was late. At 44, I knew the chances of pregnancy were slim, and I wondered if menopause might be the explanation. To ease my mind, I bought two pregnancy tests. The first showed a faint line. By morning, two clear lines confirmed it: I was pregnant. Overwhelmed with emotion, I shared the news with my cousin, my niece, and a close friend. There was joy, but also the quiet awareness of how fragile this moment was. 

Travelling to Las Vegas for the holidays, I carried this little miracle with me. Sitting beside my parents on the plane, I felt a quiet elation. A week into the trip, things took an unexpected turn.

It felt as though my water broke, and I realized I was losing the baby. My best friend’s words echoed in my mind: “Kaye, no one tells you that when you go through a miscarriage, your body still goes through labour.” 

Over the next nine days, I felt each symptom fade away. On Christmas Day, the loss became undeniable. Amid this sadness, the call from Elaine reminded me of life’s duality. Pain and joy can coexist, and both deserve space.

This recognition by IMPACT Magazine was more than just an award; it was a beacon of hope, a symbol of resilience, and a reminder that light can pierce even the darkest moments.

I share this story to normalize conversations around miscarriages and to remind anyone experiencing loss that it’s okay to feel joy amidst sorrow. Embrace every emotion—the pain, the joy, the gratitude—because they are all part of the gift of life.

Thank you to the entire IMPACT Magazine team, for recognizing the work we do as fitness professionals and for giving us a platform to share our passions. Your “impact” is profound and far-reaching.

Photography by Pascal Lee

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Read This Story in Our 2025 Inspiration Issue
Plus, meet the 36 fitness instructors named Canada’s Top Fitness Instructors in this issue. We’ve also got delicious plant based recipes, how to meal prep for success, make meaningful resolutions, practical fitness hacks, healthy morning habits and so much more!

Special populations often encounter mental health struggles and can feel isolated in gym settings, particularly when faced with discrimination and misunderstanding from able-bodied individuals because they may move or look different. Additionally, they must navigate exercises in ways that are suitable for their bodies, which may require modifications to typical movement patterns. For example, having to focus on compound relaxation techniques and motor recruitment to perform two simultaneous tasks, like sitting upright in a wheelchair while maintaining shoulder alignment during a modified snatch, can require complex adjustments. These exercises often come with additional dexterity challenges, such as learning new grip techniques. Moreover, the way others perceive them can impact their performance and self-esteem.

Many individuals with disabilities hold the belief that mainstream fitness and sports aren’t accessible to them. However, it’s precisely this perception that also motivates them to defy the odds. For these athletes, fitness becomes a path of self-discovery and renewed purpose—not only for themselves but for those around them. Through training, they realize that their limitations are often surmountable, and their strength can inspire others.

In the gym, those with physical challenges can turn adversity into strength, both physical and psychological. They often develop innovative ways to perform conventional movements. Take the seated deadlift, for example: wheelchair users must learn to engage their core, arms, and shoulders while holding a barbell or dumbbells, often adjusting their grip to accommodate their unique needs. For these athletes, working out becomes a creative process—one that requires them to trust their bodies, understand their limits, and continuously push the boundaries of what they can achieve.

Often individuals from special populations feel a responsibility to educate others, including fitness professionals, about the importance of movement and how it plays an important role in their overall health and quality of life. They aim to reshape how disability is viewed within the fitness industry, emphasizing that adaptive fitness is not just a necessity, but a path to a healthier, more fulfilling life.

The inclusion of these athletes training in mainstream facilities is vital—not only for their personal growth but for fostering community and driving societal change. By training alongside others, they can influence the improvement of adaptive equipment, the development of specialized programs, and challenge preconceived notions about disability. In doing so, they contribute to a more inclusive and accepting fitness culture that benefits everyone. 

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Read This Story in Our 2024 Fall Fitness Issue
IMPACT Magazine Fall Fitness Issue 2024 featuring Canadian figure skating icon Elladj Baldé, Paralympic shot putter Greg Stewart, Indigenous rights trail running Anita Cardinal. Adventure travel with some amazing winter getaways, strengthen your back and hips, find the art of joyful movement, Inclusivity in the fitness industry and so much more!

In 2023, Drummond achieved her goal. “Being the first woman to climb the Seven Second Summits was an exhilarating and deeply fulfilling experience,” says Drummond. “It was a journey that tested my limits, resilience, and determination. Reaching each summit represented not just a personal victory, but a message to women everywhere about the power of perseverance and daring to dream big.” But she didn’t stop there. Drummond then went on to author a book, Breakproof, which catalogues her unique perspective on perseverance and determination.

This year, Drummond has her sights set on a goal that’s just as challenging: To slow down. She calls it her “Year of Being,” and its significance rivals that of summiting any mountain. “This year, my primary focus has been on embracing a slower, more intentional pace
of life,” says Drummond. “I’ve intentionally chosen not to commit to big, overwhelming goals. Instead, I aim to demonstrate to my children that it’s okay to take a step back, recalibrate, and enjoy the journey without constantly rushing forward.”

To Drummond, that means engaging in movement that feels joyful rather than performance-oriented, indulging in activities such as painting or reading to expand her mind, and being intentionally present for her friends and family. “I’ve found great joy in spending time outdoors, immersing myself in nature, and engaging in activities that rejuvenate my spirit,” says Drummond. “This approach not only nurtures my well-being, but also serves as a valuable lesson for my children on the importance of balance and mindfulness in our fast-paced world.” 

Photography by Sandro Gromen-Hayes

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Read This Story in Our 2024 Summer Outdoor & Travel Issue
Featuring Canadian Taekwondo Olympian, Skylar Park. Must-visit adventure destinations across Canada. Your best trail running season ever with FAQs and threshold training plans. How (and why) gravel biking can rule your summer. Essential preparation to stay injury-free during hikes. Zero-waste your hiking and camping trips like a pro. Treat yourself with a Rustic Strawberry Chocolate Tart or Dairy-Free Vanilla Ice Cream, and so much more.

Willis, a Texan who calls Lexington, Virginia home, completed the run on International Women’s Day, following the route of the original New York City Marathon in 1970.The mattress was eye-catching. Fashioned into a backpack, it featured a large, hand-painted phoenix of bright orange and red. Overtop of the mythical creature were the words “carrying weight for s[exual] a[ssault] survivors.” Willis herself was dressed in black, symbolic of the phoenix’s ashes, her skin painted in gold glitter.

During her four loops around Central Park, runners fell into step to hear her message; walkers sped up to learn how they could contribute to the cause; bikers slowed to keep pace, listening to her story and sharing their own.

Dialogue was what Willis sought when planning the feat; the mattress was the conversation starter.

Ten years ago, at age 19, Willis was sexually assaulted while she was a student of English at the University of Texas at Austin. Her mattress run—one of 29 marathons she will complete in her 29th year—was designed to get people talking.

“No one likes to talk about sexual assault, but one in six women in the United States are assaulted,” says Willis. “I wanted to bear the weight of sexual assault… I want everything I’m doing to focus on the strength of women…Even though we carry that weight, we’re still capable of doing amazing, extraordinary things.”

Through her 29 runs, Willis is raising funds for the non-profit she founded, Strength Through Strides. The organization will help survivors of sexual assault recover and thrive by providing free coaching with licensed clinicians. Initially, support services will be offered in California, Texas and Virginia.

“I wanted the marathons to have a mission,” she explains. “[Sexual assault] took years away from my life… I don’t want other women to have to go through that.”

Willis’s runs are inspired by Julie Weiss, another fundraising marathoner. In 2012–13, Weiss, the “marathon goddess,” ran 52 marathons in 52 weeks to raise funds for pancreatic cancer.

Last summer, Willis struggled through a difficult time. She was experiencing symptoms of post-partum depression after the birth of her second son; then, she and her husband had six family members pass away in six months. She had an epiphany the morning after reading about Weiss: “My first thought when I woke up was, when I turn 29, I’m going to run 29 marathons,” she recalls.

Willis was not a runner when she set her ambitious goal.

“It took me quite a while to get to one mile and then three,” she laughs. “I really didn’t know how I would get past three, but eventually the miles started adding up.”

She kicked off her 29 marathons in October, a month after her birthday, and ran three marathons in three days.

“It was really hard,” she confesses. “But at the end of it, I thought, what else am I capable of?”

The mattress marathon isn’t the only memorable run on her list. In February, she ran the Austin Marathon, returning to the city in which she was assaulted. A week after her Central Park run, she ran the LA Marathon wearing a series of Barbie-inspired costumes and finishing the last mile in heels and a pink sequin gown. For her grand finale in the fall, she’s joining a group running seven marathons in seven days on seven continents, starting in Novo, Antarctica and concluding in Miami.

She has no plans to quit running when the year is up; she’s set her sights on the stars: Irish extreme runner Richard Donovan is planning a race in space in 2026, and Willis wants to join him.

“I want to raise hope,” she says. “Ordinary people can do extraordinary things.” 

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Read This Story in Our 2024 Running Issue
Featuring Canadian Olympic, National & North American Marathon Record holder Cameron Levins. Run your way around the world with some cool, quirky and unconventional races. Train for 10 km right up to a marathon – plus a 25 km trail run and 70.3 program. Strength workouts for runners, spice it up to improve your performance and so much more.

LaLanne was a fitness innovator. He came on the scene as technology was allowing Americans to become more sedentary and convinced people of the benefits of regular exercise. He opened one of the first weightlifting gyms in the U.S. in Oakland in 1936. Many medical experts of the time scoffed. They alleged that lifting weights would cause hemorrhoids and erectile dysfunction, that women would look like
men and that athletes would become muscle-bound.

LaLanne inspired people with amazing physical feats to show what a body could do. When he was 42, he did 1,033 push-ups in only 23 minutes. On his 70th birthday he swam a mile through the strong currents of Long Beach Harbor. While towing 70 rowboats carrying 70 people. While handcuffed.

LaLanne was motivated to help others because he had experience being both physically and mentally unhealthy. As a teen he described himself as a “junk food junkie” who suffered from bulimia. He lacked direction, dropped out of school at 14, and was prone to episodes of violence. “I was a miserable goddamn kid,” LaLanne said. “It was hell.” LaLanne’s father died at the age of 50 from heart disease, but the young man was inspired by a lecture on diet and exercise. It changed his life—then he changed the lives of many others.

LaLanne broke new ground in fitness, and people paid attention to him because of it. He completed these feats seemingly as a challenge to the rest of the world that said, “Let’s see you do that!” And he really did want us to do that. His TV show began broadcasting locally in San Francisco on September 28, 1951, and was nationally syndicated in 1959, running until 1985. It was enthusiastic and inclusive, encouraging people to do what they could, to seek enjoyment in movement and healthier eating. LaLanne often spoke of how exercise was supposed to be enjoyable, not some endless, swear-word-inducing drudgery. His ever-present smile spoke volumes, and his exuberance for fitness inspired many. LaLanne taught us that if you didn’t use it, you were going to lose it. But he also worked to convince many older people that if they had lost it, it was never too late to get it back.

LaLanne lived for 96 years and was active, spry and almost superhuman right up to the end.

Let’s see you do that.  

Photo of Jack LaLanne in Elaine LaLanne’s book, “Pride and Discipline/The Legacy of Jack LaLanne”.

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Read This Story in Our 2024 Inspiration Issue
Read about our 2024 Canada’s Top Fitness Trainers – our top 30 from across Canada! How to Hire a Personal Trainer, The Dangers of Overtraining, Return to Running After Illness, Easy Vegan Garlic Noodles and more!

Our society constantly demands more, better, faster. We strive to become the “best” version of ourselves—as athletes and high performers, setting and smashing goals could be considered a favourite pastime. But in climbing the never-ending ladder to “success”—a destination that has a preoccupation with moving its goal post—all this rushing around might be taking us further away from figuring out how to enjoy the ride.

This season, we challenge you to implement the opposite of society’s relentless demand for more. We challenge you to slow down—in all things—and see if there’s joy there. We can’t give you more hours in the day. But there may be some pockets that you can intentionally slow down enough to practice being present.

It could show up in your workouts. If you’re pressed for time or just aren’t feeling the workout you set out to accomplish today, maybe you opt for a short H.I.I.T. workout or try a new class at your gym. 

We’d bet that listening to what your body is asking for will net you better recovery time, less susceptibility to injuries, and increased energy. You might even make a new friend or find out you have no coordination whatsoever in a barre class—but that being there brings happiness. These positives are worth more than any one skipped or modified training session.

Or maybe you could make a point to slow down during dinnertime. It doesn’t have to be every night. Maybe there’s one day a week you find a recipe that looks delicious and take the time to prepare it. To taste as you go, to smell the fragrant spices, to sip a glass of kombucha as you admire your creation.

Then put it on a plate. At a table. And chew. While you listen to your partner talk about their day, or read a few pages of your book, or maybe you do absolutely nothing at all besides savour each bite. Your digestion will thank you. Your stress levels will thank you.

There’s no denying that our society praises a fast pace, and sometimes we need to be a part of that. But perhaps carving out slower moments to find peace, joy, and happiness in your day-to- day life is the simple rebellion that’ll bring you closer to achieving your version of success—and let you actually enjoy it.

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Read This Story in our 2023 Fall Fitness & Food Issue
Featuring this year’s winners of the Amazing Race Canada, Ty Smith and Kat Kastner on our cover. Inside our latest issue, you’ll find all the inspiration you need to carry you through the autumn season. From delicious high-protein recipes and how to resist the crunch of potato chips to running through the high peaks of the Colorado Rockies and the latest in nutrition and fitness, these pages are packed with expert knowledge and advice.

Three hours north of Los Angeles, the site’s 250,000 acres boast rolling hills, ridges, ravines, dried pond beds and the infamous San Andreas Fault.

The pair’s reward for their spontaneous hike is etched in Cloud’s memory: 360-degree views of breathtaking purple, yellow, orange and green superblooms.

Little Leaf, pink bow between her ears, rolled, jumped, and bounced among the Great Valley phacelia, hillside daisies, fiddle necks, and baby blue eyes.

For the last three years, Cloud and Little Leaf have been travelling across the United States, hiking untold trails and exploring nature, a woman and her goat.

“Every night, our backyard is somewhere different,” Cloud explains. 

Cloud’s adventure began when her daughter moved out of their home in Washington State for college. An empty nester, Cloud decided to explore the country on foot.

She hiked the 4,265-kilometre Pacific Crest Trail and the 3,540-kilometre Appalachian Trail and was planning on completing the 4,873-kilometre Continental Divide Trail to earn her Triple Crown of hiking, but returned to Washington to wait out the COVID-19 pandemic.

While there, she met the runt of the litter at a goat farm. The kid was clinging to life and not expected to survive. 

Something about the goat with the leaflike patch of white hair moved Cloud, who nursed the aptly named Little Leaf to health.

“I made her a promise. If you fight for your life, so will I, and I will make your life full of adventure.”

Kate Cloud

Both fulfilled their side of the bargain. Together, they’ve hiked tens of thousands of kilometres of trails in more than 40 states.

Their story inspires fitness in others too; more than 25,000 people follow their travels on YouTube and Instagram. Cloud has heard from followers who hiked a certain trail or attempted a new activity because Little Leaf had done it first.

“When they see a goat doing it, then they think ‘I can do it,’’ Cloud says. This summer, Cloud plans to change things up and bike cross-country on the Great American Rail-Trail with Little Leaf riding in front in a bucket.

“Freedom, adventure, the things I’ve seen and experienced—they’re so much more satisfying than material things,” she reflects. “Why would you want anything else?”

To follow Cloud and Little Leaf’s adventures, follow them on Instagram @little_leaf_goat.

Photography by Dream Team Photography

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Read This Story in Our 2023 Summer Outdoor & Travel Issue
Featuring Alison Jackson, Canadian cyclist and only North American male or female to win the famed Paris Roubaix. Travel the country’s most stunning hot spots by campervan. Become a better trail running by improving your ascents and descents—plus, train outdoors with Canada’s Top Fitness Trainers. Enjoy plant-based summer recipes and so much more.

The inner-city route winds past all manner of complex societal issues on display—poverty, homelessness, substance use, mental illness, crime. Politicians have called the area hell on earth.

But for the 22 kids at Streetfront, an alternative education program, this neighbourhood is home. It’s where they live and go to school and where, every Monday, Wednesday, and Friday, at 10:45 a.m., they slip on donated running shoes and develop confidence, commitment and perseverance step by step.

“Running is a perfect vehicle for life,” says Trevor Stokes, Streetfront’s teacher and department head. “Maybe you can only run 1 kilometre when you start, but if you keep at it, you’ll get to 4 kilometres, 7 kilometres, 12 kilometres, 15 kilometres.

Launched in 1977, Streetfront offers a school program for grades eight to 10 that incorporates physical activity into 40 per cent of the day. It caters to 10- to 13-year-olds who’ve had disruption to their education. Some haven’t been attending school; many are facing social, emotional and behavioural issues.

“Some programs use running as punishment,” Stokes explains. “’You’ve done something wrong; go out and run some laps.’ It couldn’t be more opposite to us. It’s therapy.”

For 20 years, Streetfront has had the same three staff—Stokes along with Barry Skillin the teacher support, and Gord Howey, a school counsellor, who retired in January 2023. The three have participated in every training run alongside the kids.

The students, many of whom are BIPOC (Black, Indigenous and People of Colour), log 300 to 500 kilometres a year. Over and above that mileage, they enter marathons, half-marathons, and 10 kms, thanks to support from the community, which allows Streetfront to cover costs for students.

In May, Streetfront will have 40 people running the Vancouver Marathon and 20 running the half-marathon. The school purchases extra entries for alumni who return to run under the Streetfront banner. Often, these alumni have not been actively training, but they are drawn to the practice that helped them during their early teen years.

“They’ll lace up those sneakers, and they’ll run 32, and they’ll die on the course before they give up,” Stokes says. “Five hours later, they’ll be crossing the finish line like the freaking champions they are.”

There are alumni with good-news stories—for example, one teaches in the Vancouver school district, another has run 26 marathons and 35 half-marathons—and there are others who face the challenges prevalent in the Downtown Eastside: poverty, addiction, trauma.

Stokes knows Streetfront can’t transform every aspect of the students’ lives, but he hopes the experience gives them the tools and vision to put in effort when they need to.

On average, it’s 55,000 strides to finish a marathon, he explains. “I always tell the kids, that’s 55,000 opportunities to quit. Imagine how much affirmation you get when you don’t quit 55,000 times?”

The alumni know they are welcome to visit Streetfront for an infusion of care and support anytime. And, they can join a run to remind them of their capacity to endure, to weather storms, to believe in themselves.

Three years ago, a struggling alumnus ran the Vancouver Marathon out of the blue. He said he wanted his young daughter to see him cross the finish line, and she did.

“It makes me so f***ing proud,” Stokes says. “That’s the story of Streetfront.” 

Photography by Christopher Morris

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Read This Story in Our 2023 Running Issue
Featuring Rory Linkletter, Canadian long-distance runner. Add to your bucket list with the top Destination Marathons Around the World. Train for 10 km right up to a marathon – plus a 70.3 program. Increase your strength and work your core with Canada’s Top Fitness Trainers. Enjoy plant-based, post-run breakfasts and so much more.