In a few exercise and weight loss articles I've written lately, I've referred to the critical importance of FIRST deciding that you are a fit, trim person who exercises for life. Permanent success comes only when you consistently choose to be a "mover" and to make fitness and healthy nutritional choices part of your lifestyle.
Beliefs dictate our actions. BELIEVE you are healthy and fit, then follow through!
With the New Year approaching, I want to expand upon this subject of success beginning between your ears by discussing the power of setting goals and following your plan. I'm a firm believer in setting goals. Goals are based on setting an attainable, measurable outcome that you are emotionally attached to, within a reasonable time frame.
So, if you'd like to set a successful weight loss goal, for example, be sure you are specific. How much body fat do you want to lose? What percentage do you want to get down to? Or what body weight do you want to achieve? Set a time frame to meet that goal. Be realistic... don't set yourself up for failure. Set yourself up for success.
Chunk a big goal down into a series of smaller goals. Achieve your first goal - ahead of time is even better - then set a new goal to keep working toward your overall target, desired outcome. When you set these "mini" goals, and meet them, you get some serious motivation to keep going!
Don't forget to work toward a reward. When you set your goals, determine a reward at the same time. Keep the reward proportional to the goal. If your goal is to lose 5 lbs. when you've got more like 100 to shed, then the reward for the first 5 lbs. should reflect the significance of your overall goal. 5 lbs. is a stepping stone, in the case of this goal. Make the reward have stepping stone 'value' as well.
Some folks even recommend setting a 'penalty' or 'punishment' for not reaching a goal. This is based on the psychological model of pain/pleasure and what motivates us. If you're a person who does things in order to avoid unpleasant feelings and outcomes, then perhaps you should also set a penalty, in addition to a reward, for yourself. If you're simply motivated by positive, pleasurable feelings, then you'll be fine with just the reward!
I've set many goals using both. Over the years, I've realized that I do just fine with the "pleasure" component. Or, more accurately, the potential for "pain" isn't enough of a motivating factor for me to change my behavior. Penalties can be anything that you really want to avoid. In the past, some of mine have been: cleaning out the trash bin area for our entire shopping plaza; doing "dog poop patrol" for our entire street; inviting a particular relative, not our favorite one, over for a weekend stay, and so on. Thankfully, I rarely had to follow through with penalties because I got really good at working toward the reward!
Personally, what's even more important for me than actually setting the goal is determining the plan to achieve the goal... and then following your plan. Have a plan - work the plan.
Imagine setting a goal to lose weight/shed fat/drop some sizes, but having no plan about how to go about achieving that goal! You're doomed! Your plan could include, for example, how many times you will do resistance training each week, how may cardio workouts, creating a menu each week, foods you will choose or not choose, etc.
When I set goals, I actually enjoy the process of creating the plan the most. I know that THIS is what's going to lead me to my goals. I hold the plan in high esteem! So much so, that I'll actually set a reward for following through with the plan. THAT'S the part that takes ongoing effort and diligence.
You could have a goal to lose 10 lbs., for example, by February 28th. Let's say you work out diligently every week, and you make fantastic healthy choices with your nutrition. BUT, at the end of February, you've lost 9 lbs. Does that mean you failed? Not in MY book! (This is the reason I'm not a huge fan of "weight loss" goals, per say.) You may have "re-shaped" your body during those 2 months. You could have dropped a size, shed several percentage points of body fat, built healthy, sleek, lean muscle... yet according to your goal, you "failed".
I don't like it! You don't need that kind of self abuse!
Yet, your best friend, who also had a goal to lose 10 lbs., may have sat on the couch, starving herself and taking diet pills. At the end of the 2 months, she may have lost the 10 lbs. So is she a success? Again, not in my book! That's not health. That's not a lifestyle change. That's a lady who's going to see those 10 lbs. again!
Consider setting a goal that is more "Process-based" vs. "Outcome-based". In the case of exercise or weight loss, the goals could look more like:
- 30 -45 minutes of full body resistance training 3 times each week
- 20-30 minutes of cardio 2 - 3 times each week
-stretching daily
- eat veggies with lunch and dinner
-protein within first 30-60 minutes of the day
-pack a snack for mid morning and mid afternoon that includes protein (e.g. nuts, hard boiled egg) and fresh veggies or fruit
- have a salad with dinner at least 5 nights per week
... and so on. If you're not used to living like this, and then you start following a plan like this, you DESERVE a reward!!! You ARE a success! Who cares if you fell short of some arbitrary weight on the scales! The healthy habits you've created are much more significant than scales. Besides, when you do right enough long enough, the end results become more and more predictable. Your body weight will respond appropriately over time. Don't worry. Just keep doing right things and it'll happen for you.
The other important component of goal setting that I think many people overlook is regularly checking back in with your goals (and plan). If you write out your goals (or resolutions) on New Year's Day, but neglect to re-visit your goals, you've sabotaged your efforts. Your subconscious mind will not help you move forward with your new plan if you don't consistently remind your brain of what the goal, plans and desired outcomes are.
That's where the saying, "it takes 21 days to create a new habit" comes from. We need repetition in order to create subconscious success. The best thing you could possibly do to become a successful exerciser and healthy eater is to exercise regularly and make healthy food choices - with a positive, happy, enthusiastic outlook - for 3 or 4 weeks. Your subconscious now begins to simply assume, "Oh, so this is what we do. This is who I am!"
Better yet, don't stop at 4 weeks. The more healthy fitness and nutrition choices you make, and the longer you make them, the easier this gets. It quite literally becomes second nature.
Remember how I said that I find a way to fit exercise in... no matter what? In fact, I simply cannot imagine NOT exercising. It is deeply ingrained in my subconscious as an important component of who I am.
I don't want that to come across as "arrogance" or anything like that. Those of you who know me personally understand that I really want to help those who haven't yet been able to consistently make health, exercise and nutrition part of your lifestyle. It doesn't have to be so hard.
If a healthy lifestyle hasn't become "who you are" yet, it's probably because you've been swimming upstream, so to speak. Without the right strategy, consistently choosing health IS difficult. The right strategy to support your efforts is to start with your brain.
Change your beliefs about what type of life you want. Become emotionally attached to this entire process. ENJOY this process. Set goals that you're excited to achieve. Create a plan that will ensure that you achieve your goal. Review your goals and plans DAILY. Take action NOW and keep taking action every single day. Just ONE healthy choice is better than none. (2 is better than 1... 3 is better than... you get my point!)
Before you even realize it, you're a completely new person! You're a person who makes healthy choices and takes healthy action steps with ease. Without a second (conscious) thought. NOW, it's second nature!
Confused by the overwhelming, often contradictory health information these days? Concerned that your family may not be as healthy as they could be? For some of the most practical, simple, current, scientific and entertaining natural health tips and strategies online, visit http://www.DrMomOnline.com
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