So you need to lose weight. You aren’t alone. Millions of people are making New Year’s Resolutions right now to lose weight in 2013. However, some people think that making New Year’s Resolutions sets people up for failure.
I believe that NOT making New Year’s Resolutions sets people up for even greater failure. Sure, if you really don’t want to fail, then don’t even try, but what if you made progress in the process? Here are some tips that may help you change the way you think about New Year’s Resolutions and change the way you think about failure and success.
A New Approach
A New Year’s resolution doesn’t have to be black and white. It’s not a pass/fail test that is graded at the end of year. When the year is done, our success is whether we made progress or not – and it’s hard to make progress if you don’t ever try.
Making a New Year’s Resolution is like choosing a new path leading to a new destination. This path, like any road, will have its share of perceived failures – detours, road blocks, accidents and distractions along the way. Once the path is chosen, it’s up to you to decide how you handle these obstacles and whether you will remain on that path or not. This will call for a plan of action – a road map if you will. It’s time to map out your 2013.
The Path to A New You
1. Write it down. Before you can decide what path to take, you have to choose your destination. Where do you want to go? Who do you want to be? What do you want to look like, feel like, perform like? Be as detailed as possible. If you have a lot of weight to lose, don’t stress out about it. You just need to lose weight – it doesn’t matter how much, or how fast, it just matters that you start losing it. Be realistic and honest with yourself. You don’t need to be perfect, you just need to make improvements – and ANYone can improve.
2. What is your first step? What do you need to get you there? Do you need a gym? A trainer? Healthy food? Motivation? Supplements? A friend to support you? Do you need education – or maybe you need a plan to follow? Right it all down. You may not be able to get all the resources you need at once. But, like this journey, you can collect them along the way. Whatever you decide you need, line it all up, decide how you will use what you can, and plan to try it for at least 60 days before you try something else.
3. What will you do? This doesn’t have to be complicated. If you aren’t in a workout routine, make it simple but make it routine. If your goal is weight loss, focus on burning calories with cardio. Set a goal to do a specific exercise for at least 30 minutes a day, like running or doing the elliptical. Set a goal to do that as many days in a row as you possibly can to help you get in a routine. If you don’t have time to do all 30 minutes at times, make a decision that you will do what you can – even if it’s only 10 minutes.The routine is the most challenging part, so once you are in a routine, you can build your fitness routine from there.
4. When will you do it? Let’s save a lot of time right now and just agree with me that you HAVE time. You just need to MAKE the time. Decide now, when the ideal time will be to workout and set that time aside as if it is a paid job you have to show up for. Hint: It IS a paid job – if you show up, it will pay off.
5. Decide now that quitting isn’t an option. Possibly the greatest tip of all is not what you will do, but what you will think. Since a certain level of failure is inevitable, decide now how you will respond. If you fall, you have to know how you plan to get back up, and what will your mindset be afterwards. Your attitude will make you or break you. You have to realize that the only way to make this work is to never stop trying. So, no matter how often you fail this year, focus on how often you keep trying.You can fail, over and over, but failing doesn’t make you a failure. QUITTING makes you a failure, so quitting simply can’t be an option.
This year can be different, but it requires a different mindset. A physical change starts with a mental change. This is YOUR year to make good changes, both in your mind and in your body. And, no matter how big or small your progress is this year, progress IS success – and that’s a very realistic goal this year. #getafterit in 2013!
In Steve’s blog today, he talks about fighting for what you really want. In a scene from the last episode of Once Upon a Time, Captain Hook tells Rumpelstiltskin “If you aren’t willing to fight for what you want, then you deserve what you get”. How TRUE is this?!
Joyce Meyer smoked since she was 9 years old. I imagine that was one strong habit. She said she used to lead Bible studies at her house while puffing on a cigarette (which totally cracks me up picturing her do this in her younger years). She really didn’t want to quit smoking, but she said “I finally got to a place where I wanted to please God more than I wanted to smoke” so she was willing to fight for what she wanted most.
When will you finally get to the place where you want to feel fit more than to taste food? How hard will you fight for what you want most?
Most people who aren’t willing to make the sacrifices don’t fully comprehend the reward. It’s not that the reward is not something someone can comprehend, it’s the issue of that person not fully believing and comprehending it can happen to them. It’s time to claim your reward. It’s YOURS to have if you want it bad enough. Once they begin to grasp that, they will begin to resist all kinds of temptations and conquer all kinds of battles within their mind, because the reward is not just a vision, it’s REAL.
Unfortunately, many people believe they are capable of reaching their goals without making sacrifices. This is why so many people think they can exercise the fat off, without exercising self control with their diet. Most people fool themselves into thinking they can reach their goal with mediocrity, but that type of effort only yields disappointment. Failure after failure, from halfway working toward a goal, causes a person to become doubtful they can ever reach their goal – and they are right. They will never reach their best doing half their best.
Once you finally accept that your goal will require sacrifice, and that it will definitely be worth it, you will begin to look at every temptation differently. Instead of living in constant compromise, you will know that your way of life is hot and cold – and never lukewarm. You are either working toward a goal or your not. And you will be fully aware that every poor decision slows your progress, and every good decision gets you one step closer to your goal.
Next time you crave your favorite guilty pleasure, ask yourself “How bad do I want to reach my goal?” It’s a Yes/No kind of answer. It’s black and white. You either want it bad enough or you don’t. Because, in most cases, you can’t have both. - B -
There comes a time when words are no longer enough. The words “I love you” are meaningless and the so-called desire to get healthy is nothing more than a lie. It’s the time when words are overshadowed by actions. They are the tell-all of our life – and believe it or not, we are often blind to it.
I was reminded of this yesterday, when Pastor Jim Gallagher of Calvary Chapel Vero Beach challenged the congregation to a little spiritual check-up. He asked a series of questions that, if we answered honestly (quietly to ourselves thank the Lord!), they would show us where we stood spiritually. Let’s just say, if it were a final exam, I would have not passed that class.
Jim’s questions weren’t designed to make us feel guilty or leave us discouraged, they were created to help give us a much-needed reality check – and I think many of us need a similar reality check in life, and they even apply in fitness.
Many people avoid going to the doctor because they really don’t want to know how they are. They are afraid the doctor will discover something seriously wrong, like cancer. What’s worse though? Having cancer and pretending you are healthy, or finding out you have cancer so you can treat it?
That’s why a doctor doesn’t just go off your patient history sheet. You know, the one that asks you if you smoke or how often you drink? You can tell him how healthy you are all day long, but he needs solid evidence, so he’ll run a series of tests. Words are simply not enough.
Jim spoke of this type of evidence saying this profound statement, “Until there is a pursuit, there is no real desire.” Ouch. How true is this in every part of life – our love for God, our career, marriage, family, and our health. We say “I want that” but is there a pursuit in progress?
If you are in pursuit of the desires of your heart, what level of a pursuit are you in? Are you moseying along, taking occasional pit-stops, or are you racing to get there like Mario Andretti?
We will ALWAYS have work to do in our lives – both physically and spiritually. But the minute we quit checking ourselves is the minute we quit striving to be our absolute best, and we start settling for much less. We will begin to believe our own lies – that we deserve things we really don’t, that we are working harder than we really are, that we are doing everything right when we really aren’t and that we are “OK” when we could be really messed up.
So You Say
You say you want to lose weight…
You say you want to work on this marriage…
you want to make more time with the family…
you want a better job…
you want to save money…
you want to serve God…
you want to make a difference…
Good intensions don’t get results.
Let’s start pursuing the desires of our heart like never before! - B -
If you are brave enough to get a spiritual check up, I encourage you to click on Jim’s podcast below.
Click HERE to preview Calvary Chapel Vero Beach Resource pages.
This week I’ve really been working on BALANCE. This actually requires I do things OUTSIDE of working out that can improve the quality of your life. Doing things that rest your mind and soothe the soul.
For those of you who only know the fitness me, you may not know my family history or know my passions outside of fitness. I love art – I draw, design, paint and pretty much do anything I can that allows me to be creative. I also ride a motorcycle, which I LOVE. But more than anything else, music has been a part of me and what makes me who I am today.
Growing up with parents who were in a band, we all lived and breathed music. I played and sang at a young age (yep, that’s me in that pic!), singing for large crowds with my parents at 8 and playing drums with my school choir when I was 9. I took piano lessons for several years and picked up the trumpet, which I played all through school. Music was my passion, my therapy, my first love.
Then life happens. Read the rest of this entry
Have you ever really, REALLY, REAAALLLY thought about what you want? Sure, everyone would say they don’t want to be fat and would love to have a great physique – but do they REALLY WANT IT? Maybe we should change the question.
“Do you want to give up your favorite junk food, alcohol and sodas? Do you want to give up some of your valuable time to spend in the gym training, sweating and occasionally (OK, often) hurting? Do you want to run even if it’s hot outside, workout even when you are tired, and eat small portions even when you are starved? That’s the reality behind wanting to get fit.” Sure, there are awesome rewards to being fit too, but you have to get through the ‘getting fit’ before you start ‘feeling fit’.
Let’s break it down like this. When Steve and I were preparing to buy our lake house, he told me we’d have to be really frugal to save and pay down some debt. This was much easier said than done. Since I love to shop, this was a challenge for me. My instinct was to live life like I always had – but Steve would stop me in my tracks with this question: “Do you want to buy a house or do you want to buy some clothes – ’cause you can’t do both?” Read the rest of this entry
Honestly, I just can’t believe how fast time flies by. It’s so easy to start the week with such good intensions to hit the gym or diet hard, etc and “life happens”. Well, it’s more like “we LET life interfere”.
I put off the things I need the most and make time for the things I enjoy doing – which is TOTally backwards. Unlike Nick (@CoackFitNick from twitter) who gets up at 4:45am to do BCx Boot Camp online each morning (ROCKSTAR), I keep pushing my workouts later and later in the day and putting meaningless stuff in front of it. Read the rest of this entry
Think about how you treat your body compared to the way you treat your hair. Would you trust your hair to just anyone? No way! Would you consider getting a $10 haircut? I wouldn’t. Ironically, people often treat their hair better than they treat their body.
Could you imagine if we had a hair salon with no stylists and a bunch of scissors, hair tools and products for people to use. I could only imagine the crazy hair colors and butchered haircuts that would come out of that place! What if you bought a hair stylist kit complete with all the tools to cut your own hair? Even if it came with a how-to DVD, I doubt very seriously you’d be thrilled with the outcome.
It may sound a bit absurd, but that’s exactly how some people treat their body. People buy the craziest fitness gimmicks or join a gym with no clue what to do. Even the best equipment is useless if the person doesn’t know how to use it.
If you want to get results, there are a few steps you should take. First, if your out-of-shape body was out-of-shape damaged hair, you would seek expert advice. Most people don’t choose a salon based on the brand of scissors the stylist uses. People choose their stylist based on referrals from satisfied customers.
When it comes to fitness, this doesn’t necessarily mean you need a personal trainer, but you do need someone to give you direction. Whether you follow an exercise DVD, join an aerobics class, enroll in a structured fitness program, hire a trainer, or workout with an experienced friend – having solid direction is a must.
In addition, much like our hair, our own skill level should be a determining factor. Some people take direction very well and need little guidance, while others need someone to do everything for them. You must be honest with yourself and make decisions based on your own abilities and limitations.
Next, you must follow a treatment plan. If you’ve ever been the victim of a bad hairstyle, the corrective process doesn’t happen overnight – and the same goes for your body. It will likely take many ‘treatments’ to fix your physique and you’ll have to stick with the program even if the results are slow going.
Repairing your body also requires a little homework. After I damaged my hair once, my stylist gave me specific directions of products to use, along with a list of things to avoid, in order to get my hair back into shape. I wanted results so I did exactly what she said – and it paid off.
Many times clients don’t follow their trainer’s directions. If you don’t follow expert advise, it’s likely you’ll be tempted to try a cheap shortcut and end up wasting even more time and money in the long run.
Lastly, if you aren’t getting results it’s time for a change. The same way we change hairstyles or stylists, it’s OK to change your fitness routine. You don’t necessarily need to leave your gym, but you do need to do something different if you want a different result.
If you are looking for a makeover this year, it’s time you start treating your body a little better. Like L’Oréal says, “because you’re worth it”.