The Fitness Explorer
Many of us who embark on lifestyle improvement tend to work on short time frames - it helps to keep us focussed with a higher degree of success. It is usually a 30 or 40 day programme often given the title of 'the [insert word here] challenge'. Instead of commencing the process of long-term benefit that we want it to be, these become a punitive and relentless regime of self-sacrifice and guilt which often leads to failure.
So, you decide you're going to get healthy? Well done! You decide you want this to be for keeps. Great! So you are about to embark on a big life change. But there could be an issue. The initial moments of excitement can become difficult to maintain in the long term - so here are a few tips to keep you motivated.
Here are seven tips to ensure success:
1. Set a goal:
Using the anagram SMART can help.
Specific - Can you specify exactly what you want from your goal in enough detail?
Measurable - can you measure and track its success? Quantify it.
Achievable - set an objective you can realistically attain i.e. for some an 80% compliance is better than attempting 100% adherence and failing constantly.
Relevant- is this a suitable goal for you as an individual? If not make it so.
Timed - set a target time frame for this goal.
An example of a SMART goal is to lose 5% body fat and decrease my waist size by 4 inches in 2 months.
2. Make yourself accountable:
Make a public declaration. Enlist the help of those closest to you. Inform your partner, friends, immediate family and colleagues about your intentions and why you're doing it. As well as letting them know the difficulties you face - share your successes with them. This will strengthen your resilience and commitment. They may even choose to modify their behaviour based on your progress.
3. Involve a buddy:
It helps if someone understands what you are going through, so find a 'buddy' who will follow the same process as you or at the very least will support your endeavours.
4. Start small:
Set yourself regular checkpoints of small, measurable sub-tasks so it is easier to track progress. For example each day, each week, make a checklist - what do you want to achieve?
5. Create a commitment contract:
It's a good idea to write down a list of things that you want to focus on as part of the process, these are not goals but on-going tasks. For example:
I want to focus much more on my health and well-being. This will be achieved by making choices that will improve how I look, feel, think and perform.
I have made a conscious decision to not let negative thoughts, external influences, convenience, other people or lack of time - interfere with my determination to achieve my goals.
I promise that when contemplating breaking any of these commitments to myself I will re-read this contract.
When I'm tempted to eat something unhealthy, skip a workout or give up this process - I will remember why I am embarking on this life improving decision.
6. Avoid negative words:
Don't think of this as a '30 day challenge' - but a '30 day journey' that will create a better you regardless of the end result. Don't think of this as a 'lifestyle change', but a 'lifestyle improvement'. Don't use the words 'going on a new diet', but instead use the phrase 'I am improving the quality of the foods I eat'.
7. Don't expect perfection:
You will have occasional lapses. Be kind to yourself. Minor mishaps on the road to your destination are normal. Make the decision to get back on track. You are only one step away from the next workout, one meal away from a successful meal. No one is perfect, so don't aim for perfection. Instead aim for continuous improvement.
Darryl Edwards, The Fitness Explorer
Fitness Explorer Training
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