Approach your goals as a successful business exec with a track record of getting things done using a strong business plan with detailed steps of how to get there!
1) Sit Down and Make a Plan
Sit down and come up with plan before jumping up into working out without direction. Approach your changes with a new mindset, that of a successful, healthy you! Just as you might ‘dress for the job you want rather than the one you have,’ you should make choices that coincide with the wise healthy person you want to become. Create precise goals that allow you to reach small milestones regularly.
Name your short term goals, the ones that you will meet on a weekly/monthly basis and not the big pie in the sky goal……is that one even realistic? Just checking. Then set yourself up for success with planning workouts, meals and new habits. What type of workout will you be doing on which days at which times? Classes, DVD’s, workout from fitness apps like Motility Training.
2) Don’t Bite Off More Than You Can Chew (Nutrition)
If your get fit goals include losing weight then you can’t ignore nutrition, it’s at least 80% of the battle! Aim to eliminate one unhealthy food each week and add a healthy one. Don’t try to do everything at once or you will become overwhelmed and quit. View new food changes with a mature approach to health and not as a punishment for being overweight, unfit, etc.
What food changes will you make each week for the next 4 weeks? Which foods will you eliminate? Which ones will you increase and exactly how much? Be specific so you can see if you are meeting your goals….this is no time for ambiguity!
3) Track Your Progress
Research shows that those who record their food and fitness habits have better immediate results and also longer lasting success!
Keep a food and workout journal. Be honest! Share it with a friend which leads to……(the next point)
4) Team Meetings
Get a friend involved with what you are doing and be accountable to each other. Put your goals, intentions out there so your aren’t hiding them. Don’t allow secrecy to act as easy exit plan if you don’t follow through. This can be done with a friend or even virtually with a trainer using an app like Motility Training.
Meet a friend for that early bootcamp, spin or yoga class and check in with each other during the week to keep each other encouraged and on track. Share your goals with others!
5) Stop Planning and Do Something!
Get moving and stop analyzing everything, it’s just an avoidance tactic. Forget about which workout is better, what veggie has fewer calories… Once you start moving you will see that, many of these questions get answered or don’t matter!
Aim for 30-60 min of exercise 4-6 days a week. Plan it and do it. Just like you brush your teeth before bed because it’s the right thing to do and not because you love it or feel like it, workout because there’s no way around being healthy without it!
6) Make it Important
No one has extra time we all make the time for what’s important! If being healthy, and setting an example for your family is what matters then you will find things to do less of so you can do what is best. Your health is important and no one will make it important if you don’t! So start talking yourself into it instead of out of it!
Put your workouts in your calendar, set your gyms clothes out at night or pack your lunch the night before. Spend less time on social media, watching TV or browsing the web and recognize, you are on a different path and it requires different actions.
7) Be Efficient
When you are working out, work hard! Most people spend too much time beating themselves up mentally and going soft on themselves in the gym! Make your workout time a heart pumping, muscle taxing sweat session! No more slow hour long walks on the treadmill watching cooking shows. That’s not getting it done!
Do higher intensity workouts! Try cycling, bootcamp or circuit class where you will mix cardio with strength training for the best metabolic and strengthening bang for your buck! And don’t overlook the pre-set workouts on the treadmill.
1) Get Out of Your Head and Out of Your Way
Every positive step is a link in the chain of events that becomes your success, whether it is one more push-up or one less cookie. Avoid perfectionistic thinking that says, ‘If you can’t do it ALL, then don’t do it at all!’ You wouldn’t tell your child ‘Those 5 or 10 minutes of studying won’t make a difference, just blow it off.’ Stop analyzing, ruminating, dreading how you will look, what others will think, how hard it will be, etc. If it were easy you wouldn’t be reading about how to do it!
Change the tapes in your head because your body can only accomplish what the mind is telling it is possible!