2008 is finally here, and along with your thoughts of new goals and resolutions, you might have a quiet inner voice saying something like "Ahh...a New Year's Resolution? Ha! You didn't keep 2007's resolutions - why try setting a new goal when failure is sure to happen?" Why not make those failed New Year's resolutions a thing of the past? Starting today, have the mindset of finishing what you start, accomplishing your goals, and transforming yourself into the person that you desire to be. No one can do it for you - this time it's all up to YOU! With a positive outlook, smart planning, dedication, and hard work you WILL achieve what you set out to do - this NEW YEAR is YOUR YEAR to TRANSFORM YOUR LIFE!!!
8 Transformation Tips
1. Motivation
In order to be successful at anything, you must have a good reason for doing it in the first place. Think about what it is that is motivating you to New Year's Resolutions - is it the idea of fitting into a new size dress that is just hanging in your closet? Is it the desire to run a marathon? Is it to spend the next family reunion confident about who you've become? Is it to better your health so your next visit to the doctor will be rewarding? Is it to start playing that new sport you've always wanted to try? Whatever is motivating you, you must make a commitment to accomplishing that goal. To just say "I want to lose weight" or "I want to become healthier" are great goals, but are not good enough reasons for long term success. What do you value most in life? Once you find your "what" or "why" make a commitment to that thing.
Be patient with yourself, be ready to commit to a new lifestyle, and stay motivated. You can do that by:
1) Having a program that works for you
2) Having the support of family, friends, coworkers, etc.
3) Noticing and rewarding yourself for results - i.e.: lose clothing, weight gain/loss, changes in appearance, feeling healthier, sexier, more energetic, etc.
2. Persistence
Following a map helps you get to your destination. The same is true with your body and your health. Plan how you are going to get to the results which you want and stick to it! Sure, you might get lost along the way or take the wrong road every now and then, but get right back on track and keep going! Don't lose sight of your goal and when you have a set back take a moment to regroup.
Set small goals for yourself - goals that are achievable and easy to accomplish. As you get better at reaching these smaller goals, you will find great satisfaction and a tremendous feeling in accomplishing what you set out to do! These small goals will take you along the road toward your final destination, but will make the final stopping point that much easier to get to!
Consistency, lifestyle habit changes, planning, and nutrition and exercise are the best things that will bring about long-term changes for yourself. Be patient with yourself, and remember that you are making a lifestyle change.
3. Goal Setting
I touched briefly on this already, but cannot emphasize it enough. Ask yourself
"Do I have a specific goal?"
"Is my goal attainable?"
"Do I have people in my life who will help support me in my goal?"
"Do I have smaller goals which I can accomplish that lead toward my main goal?"
Set daily, measurable realistic goals, track your progress, and be accountable toward someone. If you need to write things down or make a check list for yourself, do it. Reward yourself when you've accomplished a goal, and then use your energy to move on toward the next.
4. Be Fitness Minded
Eating healthy and exercise is essential in order to achieve optimal wellness. Taking care of your body is not as hard, time consuming or as expensive as most would believe.
In fact, once you decide to choose a healthy lifestyle, you will notice more energy, self-confidence, a desire to do things that really matter, and less time sick or worried about your health. You will want to be in the fresh air more often, avoid the television, play a sport, go for a run, hike, and enjoy your new healthy body and state of mind!
Eating healthy doesn't mean eating bland foods either - as you adjust and start to make wise and healthy eating choices, you will discover that your desire for those French Fries or that Soda diminish over time. Your body adapts to how you nurture and feed it. Take care of your body, it is the only one you've been given!
Being fitness minded means that you will take the stairs instead of the elevator, park farther away instead of closest, do your own yard work instead of having someone do it for you, wash your own vehicles, etc. etc.
5. Nutrition & Supplements
"You are what you eat." Not really, but how many times have we heard - or rather FELT that?! Nutrition is one of the most important factors in losing weight or building muscle!
Cutting calories is great but is not enough. Change the foods that you eat - adopt a eating plan that you can live with for a lifetime. That means no extreme starvation or "fad" diets!
Eat more meals per day in smaller portions - choosing foods that are less concentrated with calories. This will help you maintain your energy and still lose weight. Eat vegetables, fruits, carbohydrates that are whole grains and are not processed, include Protein/Dairy/Fiber such as beans, fish, chicken, and fat-free products.
Add a multivitamin each day, maybe a protein drink, and keep meal replacement bars handy so that you don't "binge" on the wrong foods when you need a quick meal.
Make your body a "well oiled" machine - with the proper nutrition and supplements you will be on your way toward great health!
6. Fat Loss Training and Muscle Building
Here's an exercise for you to try. Stand naked in front of a full length mirror and take a look at your body. Are you happy in the skin you are in?! Any problem areas? Can you see your abs? Now, I'm not telling you that we all should have the body of a model, but we could if we wanted! What I am telling you is that if you don't like what you see, do something about it! Let's start shedding that extra layer of fat and defining/building those muscles! The way to do that is by doing two things - Cardiovascular Training and Resistance Training. The combination of both is ideal for weight loss.
Cardiovascular training is second to nutrition when it comes to weight loss. Try doing 20 minutes of cardio 5 days a week. Keep your heart rate up - if it is difficult to talk while you are on the treadmill then you are doing great! If it is too difficult to talk then adjust your intensity down, and if you can carry on a conversation easily you aren't working hard enough! Mix up your cardio too - incorporate the bike, treadmill, stairs, running, walking, jump-rope, high-stepping, rowing, etc.
Resistance training should be done on alternate days, or choose to do it every day in circuit style - thus hitting the whole body at one time. The more muscle fibers you utilize the more fat you will burn - so often times doing exercises that trigger your core or use just using your own body weight are most effective. Be patient with yourself - lifting weights and resistance training should be done slowly and deliberately. You cannot expect yourself to lift the big weights right away - start with small weights and use the proper form to maximize your results! As your body gets stronger you will graduate to larger and heavier weights, as well as increasing the intensity of the exercise. Listen to your body when lifting weights - if something hurts - stop! Not sure what to do or how to do it? Hire a professional who will assist, teach, and develop a program that is right for you.
7. Hire a Professional
Why is it that models, actors, and the people we idolize all have Personal Trainers, Personal Chefs, Personal Assistants, etc. Because they want to be the best at what they do! Now I'm not saying that we all should have our own chefs and assistants, but a coach to help us win the game is always needed!
An expert in the Fitness Industry will help you to achieve your goals much quicker than on your own. They are able to develop healthy lifestyle changes for you that will assist you in achieving your goals. This includes nutritional guidance, individualized exercise programs, body sculpting, cardiovascular training, range of motion and flexibility exercises, weight loss/weight gain programs, sport specific, and the list goes on. Look for a trainer who has referrals, someone who is genuine and educated, and most importantly, someone who you feel cares about helping you achieve your own goals. What is important to you should become important to your trainer, and a good trainer has the ability to listen and will develop a program that fits your body and needs. Often time the most certified Trainer is not always the best choice. Interview your trainer, as they would you upon an initial consultation.
The greatest part about having your own "Coach" is that you have wonderful accountability! This plays a huge role in your success - knowing that you have an appointment and that you have paid to meet someone will get you off of the couch or out of bed so as not to miss your appointment. It also will motivate you to stick to your assigned routine, food journal, and nutrition plan, etc. A good trainer will motivate, encourage, teach, admonish, be kind, patient, an excellent listener, and they will guide and instruct you in the safest and most efficient way possible for you to achieve your goals. Most importantly, an excellent trainer believes in you! You will discover that your Trainer will not only become your source of fitness strength, but a true friend as well!
8. Believe in Yourself
You may have found yourself thinking "I can't do that" or "I will never look like that" or "It's just not in my genetics" etc. Stop the negative thoughts! The very first step toward transforming yourself must be for you to believe in yourself. You can do it! You will do it! It is hard work, and at times is not easy to live the Fitness Lifestyle. People that are Fit work hard to stay that way! Be confident in yourself, who you are as a person - you were placed here on earth during the time that you are living for a purpose! Discover your purpose, start living it, and be confident in who you are! When introducing your name to someone else say your name with meaning, confidence, and pride! Be proud of who you are, what you've accomplished, and the direction that you are going!