The Winning Mindset: How to Break Free from Your Limiting Beliefs with Rob Birkhead

The first step is always the hardest, but that first stride you take towards your goals will bring you places. The beginning of your journey will feel like a million miles away from success, and you may feel discouraged. But progress, no matter how small, is still progress. You can only accomplish your goals and visions through action. And if you focus on that first step, it becomes easier to take the next steps and move up to success.

In this episode, Rob Birkhead talks about the winning mindset he developed at 16, working towards acing his GCSEs. He shares how he applied the realisations from that time later on in his life and career. Rob also lets us in on how constantly pushing himself to get better led to his proudest moments in his business and fitness journey. He then shares the three secrets to success that guide his every step.

If you want to learn the winning mindset behind freeing yourself from limiting beliefs and achieving any goal you set for yourself, this episode is for you!

Here are three reasons why you should listen to the full episode:

  1. Discover the power of breaking free from your limiting beliefs.
  2. Learn why taking a step back can be a big leap forward.
  3. Find out the importance of having a plan and vision in reaching goals.


Episode Highlights 

[03:09] Rob’s First Proudest Moment

  • Rob had a lot of limiting beliefs academically until he completed his GCSE. 
  • He wanted to buy a car back then. His dad promised him a certain amount of money or penalty payments, depending on his exam results.
  • Rob revised for the first time to prepare for the exam. His hard work resulted in seven A*s and five As.
  • Beyond being able to buy the car, he realised that there’s a lot more he can do than he thought.
  • Working towards achieving the incentive made him realise his potential and the power of structure and planning.

[09:49] Applying His Realisation to His Clients’ Success

  • Rob helps clients see that believing they can do it is the biggest thing they can do on their journey.
  • We need to question our beliefs because many of these stories are not factual.
  • There is a narrative that women over 40 are naturally going to gain weight because of menopause.
  • Rob’s programme is trying to change this. He wants these women to know that they can achieve results as long as they keep going and adapt.

[13:42] Rob’s Second Proudest Moment

  • His second proudest moment is having their first team get-together in April this year.
  • In 2019, he and his partner had to let their whole team go due to tax issues caused by inexperience. They didn’t get paid for 9 months while sorting it out.
  • Currently, they have 10 people on the team. 
  • They went to an escape room, had lunch, wore matching TRINITY clothing, and did a team photoshoot.
  • Rob realised they have grown and come a long way from the tough times they went through.

[17:49] Grow with the Challenges

  • Whatever path you take is hard.
  • There will always be issues working with a team, but you have to grow with it.
  • It’s about constantly pushing yourself to get better.
  • Hard work is an element of success, but it’s not enough on its own. Otherwise, you will get burnt out.

[20:10] Rob’s Third Proudest Moment

  • The most complicated movement for Olympic weightlifting is the ‘snatch’.
  • Rob’s goal when he started CrossFit was to do an 80-kilo bodyweight snatch. But he couldn’t increase the weight from 75 kilos for some time.
  • Going through lockdowns sent him back even more. Thus, he went back to basics and refined his technique because he knew that was his issue.
  • Weightlifting is not about strength; it’s all about technique.
  • After five years, Rob was able to do the 80-kilo snatch this year at their gym’s weightlifting competition. Tune in to the full episode for the complete story!

[25:54] Stress and Weight Loss for Women Over 40

  • Female hormones change as early as 10 years before menopause. The average age of menopause in the UK is 51.
  • Overstressing the body around this age can cause chronically elevated cortisol levels. 
  • Constant high-stress hormone levels trigger the weight gain triangle, involving leptin, insulin, and thyroid. Listen to the full episode to learn how it works!
  • Rob doesn’t recommend CrossFit and intense training for clients because they’re very stressful on the body.
  • They focus on LIST or low-impact strength training, which you can efficiently do at home or the gym.

[30:03] Rob’s Three Secrets to Success

  • You need to have a vision for where you’re going. Keep moving forward no matter what happens, and try not to put time pressure on yourself.
  • Second, get help from people with a track record of your goals.
  • Lastly, just be patient. It may take longer than you thought, but it will be worth it.
  • If you don’t know what the next best step is, find someone knowledgeable who can help you.
  • Tune in to the episode to hear more about Rob’s three secrets to success!

5 Powerful Quotes

[05:47] “If you work hard in a structured way, and you make it enjoyable, and you have a reason to do it — there’s a strong goal — then it can all come together.”

[10:38] “You should question everything you believe because, as you know, it’s all just stories; there [are] usually no facts to it.”

[18:05] “Whatever path you take is hard. It not going well is hard. It also going well is hard.”

[40:29] “It’s having that vision and then going, ‘It’s there. I don’t know how we’re going to do it, but we’ll get there, and I’ll just keep going no matter what.”

[42:19] “If you don’t know what the next step is, find someone who knows what the next step is because they will be able to tell you.”

About Rob

Rob Birkhead is the co-founder of TRINITY Transformation and is UK’s #1 women’s health coach and weight loss expert for working women over 40. Rob’s weight loss expertise expands across the domains of nutrition, exercise, and mindset. In the last 6 years, he has transformed the lives of over 6,500 clients across the globe. Rob is also the Amazon bestselling author of Fit Over 40 For Women.

You can learn more about Rob by visiting his website.  

Enjoy this Podcast?

You are more than your limiting beliefs — Rob Birkhead shows how you can live up to your potential by changing your mindset. If you enjoyed today’s episode of The Mindset Mentor Meets, hit subscribe and share it with your friends! 

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