It’s safe to say that most of us have wanted to lose weight or get healthier at some point in our lives. We may succeed for a few weeks or months only to succumb to our old habits again. We try the same approaches time and time again, but keep falling short of our goals and are often left feeling discouraged and wondering what went wrong. However it doesn’t have to be this way, change will come if you do something different and learn from your slip ups.
We all have restrictions in our lives. But equally, we all have vast areas of untested capacity to make decisions and plan our futures. It’s easy to blame others for our inaction. It’s easy to blame our constraints. Take the initiative. Take control. Decide your own journey. Change your habits.
“You can break a habit in as little time as it takes to make a decision.”
1. Keep tempting treats out of the house or out of sight.
2. Clearly label healthy leftovers and place them in the fridge where you can see them.
3. Place healthy snacks at eye level in the pantry.
4. Have more than one water bottle. One for the car, one can stay on your desk etc. Having more than one bottle gives you a back up when you forget or lose one.
1. Enter time to exercise in your diary or planner.
2. Keep an activity log. Use your diary or a notice board to tick off exercise or activity each day.
3. Get your exercise gear ready the night before
4. Set a minimum workout frequency. At a minimum you should be exercising more days in the week than not ie that’s 4 days of exercise vs 3 days of non exercise. Any less than that and you need to question how committed you are to achieving your goals.
“Good habits are as addictive as bad habits, and a lot more rewarding.” Harvey Mackay.
Those who succeed set themselves apart by their commitment. Most people make an effort, prepare, try, but then they hope. If you really want to achieve something, you must be prepared to stretch yourself. We are constantly faced with competing demands, and easily distracted by the noise and interruptions. To be effective in or lives and work, we must focus. Decide on your priorities, channel your energies and attend to the task before you.
“There’s a difference between interest and commitment. When you’re interested in doing something you do it only when circumstances permit. When you are committed to doing something, you accept no excuses, only results.”
If you would like your health/fitness/lifestyle/diet goals to be successful, try the following tips:
1. Weight up the cost. For a lot of people the idea of change is far more appealing than the physical process. I’ve met many people who just don’t want it enough (whatever it is). In fact what often determines a person’s success is their “want” factor, a person’s level of drive, desire and commitment. Everything in life has a price (money, time, emotion, physical energy, pain, discomfort, risk) you need to decide if you’re willing to do what needs to be done (to pay the price), to achieve success.
2. Don’t try to change fifty things at once. The more things you try to change in a short time frame the less likely you are to succeed. Pace yourself and don’t try to undo 3,5,10 years of undesirable habits by next Tuesday.
3. Create some non-negotiable rules. Obstacles will come up from time to time but if you have a couple of rules about eating or exercise that are non-negotiable that you MUST complete, and you know that from the beginning, you are much more likely to achieve results in the long run.
4. Create an accountability system. Once the excitement, motivation and initial momentum subside (and they will) what will keep you doing what you need to do, what will keep you committed and proactive when everyone else is throwing in the towel.
5. Remember what you did last time. Don’t do that again! Same produces same. We are creatures of habit and repetition, we do what’s comfortable and familiar even it doesn’t work. Put yourself out of your comfort zone and do what works, not what’s comfortable.
6. Work in four week blocks. In my experience, the four week time frame is long enough to produce significant practical change but also short enough to stay focused and motivated. Big picture results and long term change are great but breaking the process down into four week game plans seems to work for most people.
Now, if you’re still reading at this point, you’re probably in the right state of change, you’re thinking straight and you have some goals in mind. How exactly do we put a successful exercise program together?
Components of a Successful Fitness Program
When I first sit down with prospective clients to discuss why they are having troubles with their exercise programs, the answers are usually symptoms of three much bigger problems:
1. They don’t have the knowledge of how to put a complete program together.
2. They don’t have a plan of action that integrates ALL the components required for their success.
3. There is no support system required to make the lifestyle changes necessary to maintain their goals long term
A comprehensive and successful fitness program includes each of the following 5 components:
1. Nutrition – the foundation of health and fitness
2. Resistance training – activates lean muscle and metabolism
3. Cardiovascular exercise – healthy heart functioning and optimizes fat burning
4. Flexibility – to prevent injury and promote recovery
5. Coaching – knowledge, support and accountability
If you need help setting and achieving your Goals, putting together an effective exercise program is where we start. In my 11 years in the fitness industry, 2 specifically as a Kiama Personal Trainer, I’ve helped hundreds of people set and achieve their goals using this process:
1. Set S.M.A.R.T goals
2. Fitness Assessment
3. Plan and create New Program
4. Implement New Program
5. Track, review and update
The whole goal setting process, grouped together with program design, coaching and accountability forms the basis of our latest service offering, V.I.P Group Training. These Memberships are optional, they are by application only and will NOT be for everyone.
Keep an eye out for some information in the mail this week about how you can graduate up to V.I.P and get the accountability you need to start achieving the results you’re really after. If you know it’s the right path for you, take it. Too often we wait for the perfect moment and miss the opportunity.
“Defer no time, delays have dangerous consequences.” William Shakespeare
Take action today
1. Unlock your potential. Always remember that your true potential is unlimited.
2. Take charge of your life. You are completely responsible for everything that you are today, for everything you say, do and become from this moment on. Refuse to make excuses or blame others. Instead make progress towards your goals every day.
3. Imagine that you have no limitations to what you can do, be or have in the months ahead. Think about your future as if you have all the resources you need to create the goal you desire.
4. Analyze your beliefs about your own abilities and the world around you. This will have more of an impact on your feelings and actions than any other factor.
5. Persist until you succeed. In the final analysis, your ability to persist longer than anyone else is the one quality that will guarantee success. Persistence is self discipline in action and the true measure of your belief in yourself.
“Discipline is this: Do what needs to be done. When it needs to be done. As well as it can be done. Do it that way every time.” Wayne Bennett