1. Mind Management For
Your Best Body©
Mind Management For Your Best Body

2. Hans & Bernadette Hageman
Hans Hageman and his wife,
Bernadette are the founders
and co-owners of Brownstone
Fitness. BF is the premier
personal training studio for
women in upper Manhattan in
NYC.
hans@brownstonefitness.com
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3. TABLE OF CONTENTS
Where Do You Want To Go?…..….…5
Set The Map ……………………..…..8
Work It!…………………………….14
Staying With It ……….………….…19
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4. Brownstone Fitness Manifesto
To the women of this community:
• You have the right to get as strong as possible
• You have the right to be strong, sexy, and serene
• Strong muscles work whether you wear halter tops or hijabs
• You don’t need anyone’s permission to develop those muscles
• Working out used to be about “toning up” or shaping your “core”
• Now your workouts are about developing the fierceness that is part of your true nature
• You have a responsibility to train hard
• You have a responsibility to recover as hard as you train
• Restriction and deprivation are for victims and fools
• Your body will serve as your message and your armor
• You have the right to ignore strange men who call out to you on the street
• You have the right to fight like a predator when your safety is threatened
• Kindness is important but toughness is essential
• Playing with pain (vs. injury) is part of the game
• You’re here to develop a strong shoulder to lean on
• You’re here to develop hands that can caress or crush
• Your obligation is not only to yourself and your ego but to the generation of girls that is
watching you.
• May you live long and move strong
©
http://BrownstoneFitness.com

5. Where Do You Want To Go?
Your body and appearance is a reflection of what’s going
on inside. If you don’t get your mind right, don’t even
think about working on a beach body.
After working with hundreds of people, I know what to
do to help someone look good. It’s actually really simple
– it’s just not easy. If I can have someone who will work
hard 2-3 days per week in the gym, I’ll get them the rest
of the way there, no matter what their goals are – if they
do the mental homework.
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6. It’s critical to begin any life-changing process with an
examination of your values and beliefs. This will help
reveal any unconscious resistance as you move
forward.
 Influences all behavior  Upbringing
 Provides motivation (or  Culture
excuses)  Modeling
 Our map of the world  Trauma
 Basis for community  Repetitive
experiences
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7.  Make your goals real. Use all your senses to make
the outcomes come alive.
 The “G.R.O.W.” model and Well-Formed Outcomes
are two of the best ways to get yourself headed in
the right direction.
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8. For all of it, you need a roadmap – goals. Take a look at the
next couple of pages to see how to do this.
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9. Goal – What is the objective?
• see the pages on S.M.A.R.T. and
• Well-formed outcomes
Reality Check – Objectively, how do things stand now?
What have you tried already? How did you stop
yourself from trying other alternatives?
Options – What are 3-5 potential solutions?
What have you seen others do to get there? (see
Modeling)
Will – What WILL you do? When are you going to do it?
What are the obstacles?
• it’s important to set deadlines here
• also, ask yourself on a scale of 1-10,
how serious you are about following
through; if less than 7, go back and reevaluate the
goal. Mind Management For Your Best Body 9

10. Specific – What exactly do you want to accomplish?
Measurable – How can you quantify this goal so we’ll
know when you’ve reached it?
Attainable – Is it within your capabilities and does it
depend only on you?
Relevant – Why is this important to you? How will it help
you do your job?
Time-Specific – Is there a deadline?
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11. Positive
• too often, we talk about what we don’t want
Your Control
• does this rely on you alone to accomplish?
• can anyone block you?
Specific
• what will you see, feel, and hear?
Context
• where will this take place?
Resources
• do you need any tools, finances, contacts?
Impact
• how will this affect your relationships?
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12. Pay attention to the results you’re getting and make
any necessary adjustments.
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13. The carrot?
What wonderful things will happen as you achieve
your fitness goals?
What bad things will happen if you stay on your
current path?
Most of us will make more of an effort to get out of, or
avoid a painful situation, than we will to move towards a
brighter future. Mind Management For Your Best Body 13

14. You’d better work it!
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15. • Elicit the beliefs of the experts
• Who is doing what you want to be doing?
• Who looks like you want to look?
• What do they believe about health?
• What do they believe about exercise?
• What do they believe about nutrition?
• Model the pertinent physiology
• How do they stand?
• How do they breathe?
• How do they walk?
• Determine the limits of physiology
• What’s right for YOUR body?
• Model the mental strategy
• Ask, if you don’t know
• Form a tentative generalization regarding:
• mental strategy, physiology, beliefs
• Mold yourself to fit the model
• Review, test, refine
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• Implement refinements

16. How do we keep negative thoughts from ruining our
efforts?
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17.  Prepare a positive replacement thought in advance
◦ We have tens of thousands of thoughts per day
and most of them are negative.
◦ Don’t leave a vacuum!
 Strengthen with repetition
 Use it instantly
 Feedback and fine tune
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18.  Identify the situation where you want to be more
resourceful
 Identify the particular resource you want/need
 Check if the resource is appropriate
 Find an occasion where you had that resource
 Go “inside” and see what you saw then, feel what
you felt then, and hear what you heard then. Put
yourself back into that situation
 Fire the three anchors then change state
 Test the anchors
 Feedback and fine tune
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19.  Practice
 Do a little bit at a time
 Accept responsibility
 Stay curious
You can also contact me here for a FREE 30-minute coaching call.
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20. The 80/20 Rule
Also known as the 80/20 Rule. It states that you will get
80% of your desired gains from 20% of your
adjustments. I.e., don’t try to do it all at once. You will
get the” biggest bang for your buck” by focusing initially
on a couple of areas. You’ve got diet, exercise, sleep,
etc. I maintain that you work with the subconscious and
the rest will fall into place faster than you can imagine.
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21. Mind Management For Your Best Body 21

22. The element in the system which has the most
flexibility is the element that controls the system.
If you only have a hammer, then every problem
will look like a nail.
Congratulations! You’ve just begun to add to your
toolkit.
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23. No better time than now!
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24. We’re here to help
Click this and get started
The mind game is most of the battle. To get more
personal help, click the link above.
If you want to improve your body, your mind, and your life,
join our community. You’re not alone.
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