22 April 2022

I recently read the book 'Mental Fitness' by Ant Middleton. Here are some ideas which I have applied to my life. I hope you find them useful.

Please support Ant by purchasing his book here:

About Ant

Ant Middleton is an adventurer, writer, tv personality and former soldier and marine, well known for his reality series SAS: Who Dares Wins, and other documentaries such as 'Mutiny'. He's also climbed Mount Everest and written several best selling books.

His book 'Mental Fitness' is broken down into 15 rules that he follows in order to strengthen both his body and mind. It's an interesting book and one that I think is worth re-reading. Here are my ideas from the book.

Idea #1: You = Body + Mind

The body and mind are part of the same system. If you neglect one or these, you will suffer. It's important to work on improving yourself physically and mentally. Physically, you need exercise, a healthy diet and sleep. Mentally you need to exercise your brain like a muscle. You need to push it to learn new things if you want to live your best life.

Idea #2: Build Internal Confidence

There are two types of confidence - external and internal. External confidence is confidence created by other people cheering you on. The problem here is you have no control of this. Someone can make a comment and shatter your external confidence. Internal confidence is based on what you know. Focus on what you know you can do, then try and push your limits.

Idea #3: Repetition = Results

You become what you do. Runners, run. Boxers, box. Writers write. Decide what you want to be, then do the work. Your confidence will grow as you get better. You just have to do the work. Keep challenging yourself, embrace discomfort. If you don't push yourself, confidence will diminish.

Idea #4: Be Authentic

You are special. There is nobody in the world like you. Embrace who you are and don't be afraid to show it. Only you know what is best for you. Dress the way you want. Don't let anyone push you down a path that doesn't feel right. Don't follow the grain. The only rule here is to be kind and respectful of others and their beliefs. That does not mean you have to agree on everything.

Idea #5: Fail to Success

Failure is the best teacher. It identifies where you need to improve, so don't take losses, take lessons. Every failure is an opportunity to learn and grow. Every successful person will tell you they had to overcome challenges along their way. Keep pushing yourself and learning from mistakes. Action is nearly always better than standing still.

BONUS: Mindfulness

Be mindful of how you spend your time. Focus on doing more of what you like, and less of what you don't. Spend less time worrying about the past and the future. Be the best you can in the present, which will lead to a better future.


The body and mind are one - work on both of them to become your best self. Build internal confidence based on things you know. Repetition equals results. Be authentic. Fail your way to success. Be the best you can in the present moment. These are my key takeaways from Ant Middleton's book, 'Mental Fitness'.

If you're watching this on YouTube, I hope you enjoyed the video. Let me know your favourite idea from the book. Thanks and I'll speak to you soon!