COURSE

21 Days to Fitness

In this 21-day course, you will learn 7 distinct techniques to help rebuild motivation and positive habits and thoughts that will kick-start your fitness journey. Your bad habits established themselves over days, weeks, and perhaps even months. Therefore repetition of the solution is key. Each technique is repeated three times so that you get used to the "template". By the end of the 21 days, you will notice a boost in your motivation, exercise, and fitness levels, and you will know which technique/s works best for you. You can then revisit the individual techniques and really integrate them into your everyday life. The real power of this course is allowing these techniques to become "part of you" and accessing them when you need them. They will allow you to empower yourself. • Suitable for everyone regardless of previous experience with meditation/mindfulness • Listen at your own pace. • Revisit any technique at any point.

Happiness Health & Happiness Motivation Performance Resilience Sportscience Science Guided Imagery Visualization

Meet your Teacher

Andrew Johnson

Edinburgh, United Kingdom

Andrew has been working with individuals and groups for the last 26 years. He teaches relaxation, meditation, mindfulness, and coping skills. Andrew created the world's first meditation app in January 2009 and continues to work on his range of apps and online courses. He is also the wellness expert at the Mandarin Oriental in London.

21 Days

2.5k students

4.9 stars

16 min / day

Happiness

English

Lesson 1

Favourite Place of Fitness

Relax the body and the mind will follow. Relax the mind and the body will follow. This visualisation creates a place of motivation, positivity and health within the mind. With practice, this can be recreated quicker and quicker in real-life situations, helping deal with blockages and lack or inspiration.

Lesson 2

Future Self Meditation

Come and meet your “future self.” He or she has found new ways of dealing with your fitness journey and is eager to give you guidance to help you along the way. This practice has proven to be very effective in dealing with many issues.

Lesson 3

The Emotional Wall

Like our physical skin, we also have an emotional skin, a “wall” that protects us from external negativities and helps contain positive resources, thoughts, and habits. Over time, this wall can often take a battering from life in general, especially in times of change. This visualisation gives you the opportunity to repair your wall and remove negativities whilst restoring forgotten strengths and abilities.

Lesson 4

Using the Breath

Learning to slow and deepen the breath seems too simplistic to make a difference with health and fitness and yet it is this simplicity that rebuilds the ability to ground and centre yourself in moments of anxiety and/or doubt.

Lesson 5

The Control Room of the Mind

The inner mind contains huge resources to help change the way we feel about ourselves and our world. This visualisation talks directly to the inner mind to access these resources to help boost health, energy, motivation, and much more. You are only limited by your imagination.

Lesson 6

Using Affirmations for Best Results

Learning to state affirmations in a positive, present tense manner can be very productive to our feeling of regaining control over everyday situations and setting the mind to work on your fitness journey.

Lesson 7

Reevaluate and Remeasure

Use this session as an opportunity to compare and contrast the different techniques. It is important to recognise which ones “hit the spot for you” and which ones you would like more practice with.

Lesson 8

Favourite Place of Fitness Revisited

A second chance to revisit your favourite place. You should find it much easier to visualise your motivational place and allow yourself to sink deeper.

Lesson 9

Future Self Meditation Revisited

A second chance to revisit your future self. You should find it much easier to visualise and ask more detailed questions.

Lesson 10

The Emotional Wall Revisited

A second chance to revisit your emotional wall. You should find it much easier to spot potential “damage” and allow yourself to sink deeper.

Lesson 11

Using the Breath Revisited

A second chance to get in tune with your breath. This should start to feel more natural.

Lesson 12

The Control Room of the Mind Revisited

A second chance to visit your control room. You should be able to visualise the machines quicker this time and therefore have more time to alter settings.

Lesson 13

Using Affirmations for Best Results

A second chance to revisit your affirmations. Remember to keep them positive and in the present tense. Feel the intention behind the words.

Lesson 14

Reevaluate and Remeasure Revisited

This session gives you a second chance to evaluate the techniques and compare results.

Lesson 15

Favourite Place of Fitness Revisited

Third visit to your favourite place of health and fitness. You should be starting to really have a “fix” on this visualisation.

Lesson 16

Future Self Meditation Revisited

Third visit to "Future Self" technique. You should be getting straight into deeper and more meaningful questions and answers.

Lesson 17

The Emotional Wall Revisited

Third visit to your emotional wall. Spotting damage and repairing it should be easier and more natural now.

Lesson 18

Using the Breath Revisited

Third visit to the breath technique. Truly let go this time and let the body take over. You are rebuilding your habits.

Lesson 19

The Control Room of the Mind Revisited

Third visit to your "Control Room." You should be moving quicker and easier between machines during this visit.

Lesson 20

Using Affirmations for Best Results

Third visit to positive affirmations. The more you practice, the more the critical conscious mind is bypassed. Make your affirmations even more positive.

Lesson 21

Reevaluate and Remeasure Revisited

A third chance to evaluate all the techniques. You should have a better idea which ones work best for you.

4.9 (34)

Recent Reviews

Jennifer

November 18, 2025

Thank you AJ for the Fitness course. Maybe I'll start exercising? 🤷🏼‍♀️ I really enjoyed it. ✨️🙏🏻✨️

Sally

September 5, 2025

Great program, inspiring, motivating and enjoyable. I’ve found myself applying the techniques to bring a positive mindset to all areas of my life, not only fitness. Thank you

Iain

May 11, 2025

Andrew is the Best!

Mel

April 2, 2025

Inspiring, motivational and creative. Thank you for sharing a wonderful course. I will come back often. Thank you! 😊🙏🏼

Mbiko

October 30, 2024

Good support in that we can see that we, ourselves have the power to become our own "cheerleader" motivating ourselves from inside and outside our own body. Nice short compact, easy to follow. Thank you!

Karis

October 3, 2024

Really effective in its mission.

Tammy

September 1, 2023

Wonderful, thank you

Nada

April 25, 2023

Thank you Andrew I really enjoy this course to become fit. Cheers Nada I like you calling voice 🙏🏻👏👏🌻🧘🏻‍♀️

Tito

March 14, 2023

Good morning start to the day

6 min

4.7

• GUIDED

Quick Confidence

Andrew Johnson

7 min

4.8

• GUIDED

Body Scan Relaxation

Andrew Johnson

30 min

4.8

• GUIDED

Deep Sleep Meditation

Andrew Johnson

29 min

4.8

• GUIDED

Power Nap

Andrew Johnson

6 min

4.7

• GUIDED

Energy Boost

Andrew Johnson

9 min

4.7

• GUIDED

Morning Boost Meditation

Andrew Johnson

14 min

4.8

• GUIDED

Wake Up Positive

Andrew Johnson

14 min

4.7

• GUIDED

Back To Sleep

Andrew Johnson

2 min

4.7

• GUIDED

Breathing Break

Andrew Johnson

5 min

4.7

• GUIDED

Grounding Relaxation

Andrew Johnson

Trusted by 35 million people. It's free.

Get the app

Retreat categories

Top Retreats

Find Your Perfect Retreat

Blog categories

Top Articles

How to Meditate

Meditation Timer

21 Days to Fitness

Recent Reviews

More from Andrew Johnson

8 Essential Life Skills

21 Days To Reduce Anxiety

30 Days Of Mindful Intentions

Mindful Mornings

Even More Mindful Mornings

21 Days to Build Confidence

How To Break Bad Habits And Build Good Ones

More Mindful Mornings

Sunset Serenity