Miscellaneous

I'm going to stop smoking! I'm losing 20 pounds! I'll start exercising 5x/week! No more chocolate for me! 

The start of a new year and the traditional New Year's Resolutions motivate many people to make changes in their lives. The sad fact is 7 out of 10 people have failed or completely forgotten what their ambitions were by March 1. If you're one of the seven, the problem may not be with you - It may be with the method. 

Most people attempt to do too much too quickly. They don't do any planning and they have no idea how to monitor their progress. Your chances for success will improve dramatically, however, if you break the process into a few simple steps. 

Are you ready?? 

I generally know within a few minutes, whether a client will succeed easily or not. As I begin to suggest changes to their exercise or nutrition program, if they accept my recommendations immediately and unconditionally, I know we will achieve success easily. If the client begins to make excuses or gives reasons they feel they will not be able to adhere to the program, I generally can expect struggles throughout the process. You have to be ready to make the changes required to see the results you want - no excuses! Keep in mind, though, even if the timing isn't perfect for you, it doesn't mean you can't take action. You can still initiate many changes and start to develop healthy patterns but expect some resistance to the changes and perhaps, slower progress. 

If you want to change something, you've got to change something!! 

Makes sense, doesn't it! But change is difficult. Most people attempt major changes in their life without setting up a framework for success. But how can you get anywhere without a map or a game-plan? 

Finding the motivation and inspiration to adhere to the changes in your life day-in-day-out is challenging. In fact, many people have very good intentions and start an exercise or healthy nutrition program but within a few months most have dropped out. They couldn't find a reason to keep going. A lot of motivation boils down to associating pain with the situation you're in now and associating pleasure with the situation you will be in once you achieve your goal. If you can develop these pain and pleasure sensations, you will pinpoint your personal motivation for exercise and healthy eating and you'll find it much easier to stick with the program. 

Write down all the pain you associate with being in your present situation. 

For example, none of your clothes fit, you have no energy, your blood pressure has risen, you can't sit comfortably in chairs, you feel embarrassed to wear a bathing suit… Write down all the pleasure you associate with achieving your goals. For example, you'll be able to wear whatever you want, your energy will improve, your blood pressure will drop, you'll feel comfortable in any environment, you'll be more productive at work, you'll feel more self-confident, you'll lower your risk for developing heart disease, cancer, osteoporosis, you'll have enough energy to go hiking, learn to inline skate…. 

Go back and review your notes in these two areas. Is there enough reason there for you to stick to your game-plan no matter what? If not, go back and think more carefully. Maybe, you'll have to inflict self-imposed pain to your present situation. For example, in Anthony Robin's book, Awaken the Giant Within, two friends were sick and tired of starting an exercise program or diet and never actually succeeding. So they made a public bet that if they wavered from their program they would each have to eat a can of dog food. So whenever they were tempted to skip their workout or not follow their nutrition plan, they would go and read the ingredients label listing Horse chunks etc and the urges would quickly disappear. So, try to come up with a painful consequence to you not following your program. In contrast, also try to associate extreme pleasure with sticking to your plan and achieving your goals. You may reward yourself with a $1000 shopping spree, a week long trip to a spa or a well-deserved day off or holiday. Go back to your notes and make sure you've come up with enough pain and pleasurable sensations that there will be no doubt that you'll stick to the plan! 

Your goals must be SMART! 

Setting realistic goals is the key to success. But it's not enough to say, "I want to get into shape". Effective and realistic goals are Specific, Measurable, Attainable, Reward-based and have a Time frame. Here are some examples of SMART goal setting: 

• Run on the treadmill for 10 minutes 3x/week by April 3rd 
   
• Resistance train every Monday, Wednesday, and Friday until June 1st 
   
• Train for and complete the Half Marathon on September 10th 
   
• Exercise on the cardio machines for one hour without stopping by March 1st 
   
• Work out with a personal trainer 2x/week 
   
• Drink 6 glasses of water every day by June 1st 
   
• Eat 5 small meals/snacks every day by March 1st 

Each goal is clear, easy to measure and has a deadline. But don't stop there. Successful goal-setting requires two more things. Be prepared to reassess and reevaluate your goals on a regular basis and reward yourself once you've achieved a goal. For example, treat yourself to a massage, a new outfit or a trip. Then set your sights on the next goals. 

I had a client who initially came to me to help her lose weight. I immediately took her attention off of body weight and body image and onto, behavior and action-oriented goals. So instead of recommending a goal of 5 pounds lost by the end of the month, we signed her up for a fun run. Two years later, she's completed a number of half marathons and a full marathon and we're now setting our sights on a triathlon. Setting an external goal is far more positive than focusing in on body weight. And throughout the entire process has she lost weight? You bet! She's in the best shape she's ever been in. 

Now, it's your turn. 

Write down all the goals you'd like to achieve. It's your personal fitness wish list. 

Remember back to when you're a kid making up your Christmas wish list. You wrote down everything under the sun. You didn't care whether you thought you'd actually get it or not. You wrote it anyway's. That's what I want you to do. I want you to write down anything you've ever thought of achieving with regards to your own individual health and fitness. Now remember to use SMART goal setting. Make sure each goal is specific, measurable, attainable, time-framed and you've attached a reward to each one. 

Sometimes, when starting an exercise or nutrition program, we can get overzealous and decide to change a million things all at once. It soon becomes clear that you've taken on too much and it becomes almost impossible to succeed at anything. To avoid this, determine what's most important to you and focus on that first. Once you've got that under control, you can move on to your next goal. Go back to your list and number your goals in order of priority. #1 for the goal you'd like to achieve first and that is most important to you. 

Itsy, Bitsy, Baby Steps 

If you're undertaking a major lifestyle change, the big picture may be a bit overwhelming. Take the big goal and split it into small, easily achievable goals. This is realistic. It'll help you succeed on a regular basis and that will give you the momentum you need to reach the ultimate goaI. Look at your top three goals from your fitness wish list. Can you break them down into smaller goals that will act as milestones towards your ultimate goal? 

What went wrong? Why'd you fail last time? 

You've most likely tried to lose weight or start an exercise program before. Most people do. They try over and over again. Something like a New Year's Resolution, summer, a wedding or a reunion motivates them to try again. Eventually, they fail because they're basically mimicking exactly what they did last time. They decide they'll just stop eating breakfast and lunch or they'll exercise for 2 hours every day.

This represents the definition for insanity - doing the same thing over and over again but expecting a different result. Whatever forced you off track last time, will more than likely surface again. But this time, things are going to be different. This time you're going to be prepared. We need to develop a strategy for overcoming roadblocks posed by work, kids, fatigue or lack of time. We need to determine how you're going to balance it all.

For example, if previously you found work or family responsibilities got in the way of you achieving your goals, your strategy may be to book your workout appointments into your schedule like you would any other appointment. You wouldn't cancel a business appointment with an important client or cancel your yearly physical with your doctor. Likewise, you must never cancel your workouts.

Another strategy may be to hire a personal trainer which will force you to stick to your exercise appointment or ask a friend to join you in a commitment to walk every day at lunch. Another example may be that at about 2 months into your program, you always get bored with what you're doing and eventually give up. So perhaps you plan to consult with a personal trainer just before this happens so you avoid getting off track. Or you outline a list of new activities you'll try every 2 months. 

I want you to outline any obstacles that have surfaced in the past or that you expect will surface in the future. Once you've outlined the potential obstacles, then you can determine your strategies for overcoming them. You'll be prepared - no surprises! 

Sticking to an exercise or nutrition program takes a lot of discipline 

Sometimes wanting to the right thing can slip us up if we have the wrong attitude about it. Remember these last final tips. 

• Avoid the "All or Nothing Phenomenon". Just because you can't get in your full one hour workout, every little bit counts. Maybe just go and do a 20 minute workout or decide just to be more active throughout your day by taking the stairs or walking to work. Or just because you slipped up at lunch and ate a chocolate bar, doesn't mean that your whole day is shot and you should participate in a full-out binge. 
   
• Expect that you are going to experience some obstacles and struggles. Most people throw in the towel and return to their old habits. Not you! You are going to just get right back on track as quickly as possible. Consistency is the key. One little indulgence or skipped workout here and there is not going to stop you from achieving your goals! 
   
• Be realistic. If you want to be healthy 10 years from now, it's not what you do over the next 2 months that counts, it's what you do over the next 10 years. So your plan must be something that you can realistically see yourself maintaining for the rest of your life! Make exercising and eating healthy a fun project not a chore! Think of it as giving something to yourself rather than deprivation. 
   
• Remember that you can do it! We can honestly achieve anything if we put our minds and our hearts into it! 

You should be very proud of yourself! By taking the time to answer all of the questions in this article, you have set up a framework for success. It's so much easier to get to your destination if you've got a map! This year is going to be a great year!