So, Do you have the will-power?Will-power to do what, Natalie? Well, the will-power to make new and positive habits that will benefit and improve your health, wellness and fitness.
Will you stick to your guns and stay on the right track by following the commitments you made to yourself?
What commitments? The commitments you chose to make; the lifestyle, nutritional and fitness changes you need to put into action in order to achieve your fitness goals.
I’m sorry….you can’t just start exercising and expect that this change alone will get you past your weight loss plateau or help you lose 10, 20, 30 pounds…it’s just not how it works. You have to make changes in ALL areas of your life in order to accomplish your fitness goals! You need to change your mindset, your diet, your lifestyle… I hate to tell you but you didn’t get where you are (if you’re not happy with where you are) by simply not exercising. Slowly but surely you made “unhealthy or destructive” changes in your lifestyle over time. And when you put all of these negative changes together you get your current state of health, wellness and fitness.
So What do I do to get on the right track to optimum health and wellness?
Remember we all started out “fresh, healthy and non-toxic” when we were born. Over time we all mature and change, we made lifestyle changes that had negative impacts on our mind and body. You need to figure out what changes you made in your life that got you where you’re at. So…if you are overweight, what did you start doing or not doing that caused you to slowly gain weight over the years? Eating fast food, having too much sugar in your daily diet, overeating, not drinking enough water/day, no nutrition in your diet (eating pizza, pasta, processed foods?!). What did you start doing that decreased your energy levels to almost nothing? No daily activity or exercise, toxifying your body with processed foods that are void of nutrition, too much work and lots of stress? Assess all areas of your life and figure out what you need to “fix” in those areas to improve your health and wellness.
Now it’s time to make positive changes in your life1. Write all of these “negative” changes you made over the years. Write down the actions you must take to reverse the destructive habits. For example: A negative change could be transitioning from eating healthy, well-rounded, home-cooked dinners at home to eating microwave meals or take-out for dinner. To reverse this, you must stock your refrigerator with ONLY healthy options and plan for the week ahead for what you will eat for dinner and prepare meals in advance when needed.
2. Now, you are going to write down your “I WILL’s” and “I WON’T’s” (What you will do & won’t do to have positive change in your lifestyle habits) on this piece of paper and place it somewhere that you visit daily (like your refrigerator!). Try to follow the commitments you made for the next 7 days. Re-evaluate them, and then commit to another 7 days. Repeat this process until you have achieved your fitness goals. And remember, jot down some longer-term goals (1 month, 3 month, 6-12 month) so you have an end goal to motivate you when times get tough!
Some areas to evaluate and improve upon to work toward optimal wellness:
Exercise: Work your way up to getting three to five 30-minute cardio sessions/week and three to five 30-minute strength training sessions/week.
Nutrition: Daily water intake, majority of diet from whole, unprocessed food, 3-5 well-rounded and balanced meals/day.
Lifestyle: Decrease couch potato time and increase healthy activity time. Work on managing stress and other areas of your life that have been lingering in the back of your mind, such as your social life, family life, career, hobbies and so on.
Good Luck, You ARE Capable, You MUST Commit, You MUST put it into Action!