06/30/2016
“Taking Action: The First Step to Success” Jeanne Kasper
June 2016
How many times have you told yourself that it’s time for a change? …a big change …a lasting change… it’s time to clean up bad habits, reclaim your power and begin living your fullest life… After all, it is the only one that you are guaranteed. Then, self-doubt and temptation chime in and send you on a weekend binge fest and downward spiral, and so the cycle continues… Until, one day, you decide that your fitness and wellness can no longer take a backseat to weak thought patterns. You have empowered yourself, and the momentum is building. So, how do you make the most of this positive surge of energy and ride the wave to success? Well, surfing requires a steady gaze and a delicate balance, and some swimming and treading will be needed up ahead! Here are some tips to help you get started on the right foot. Enjoy the ride!
the Need behind the Desire
Specify your goal. Identify what your goal is exactly and what achieving that goal will do for you in your life. Build your purpose. During times of weakness, this will serve as a reminder and keep you focused! Write these goals and corresponding reasons down in a journal or outline them in the form of a vision board, as a reminder of what a healthier body would mean for you.
Exercise is the most accessible tool to naturally fight against fatigue, depression and many harmful diseases and conditions that greatly hinder the quality of life. 1. ‘"Exercise is the magic pill," says Michael R. Bracko, EdD, FACSM, chairman of the American College of Sports Medicine's Consumer Information Committee. "Exercise can literally cure diseases like some forms of heart disease. Exercise has been implicated in helping people prevent or recover from some forms of cancer. Exercise helps people with arthritis. Exercise helps people prevent and reverse depression."’
the Commitment
Identify your level of readiness to begin and commit to the disciplines necessary to follow through with your goal. There are no short cuts. Your results are a direct reflection of the sum of your actions. Cutting corners will only set you back further and discourage you as a result. Be suspicious of fad diets and miracle solutions with big promises. “It takes work to make it work!”-Jason Mraz, musician/song writer.
getting Educated
Consult a fitness professional and/or a medical doctor to educate yourself on any potential risks and to ensure your safety when beginning a new program.
Know what to expect from your body. Schedule a fitness assessment to gain an accurate understanding of where you are today. This may sound uncomfortable, even terrifying, but remember that knowledge is power! Allow the information gathered to serve you in motivating you toward your goals and creating new goals as you progress.
Recognize that your body will experience greater soreness and longer periods of fatigue for the first few weeks, during the adjustment period. 2. In addition to the normal muscle soreness that accompanies resistance training, you may experience additional discomfort due to the shifting of tendons, ligaments and other soft tissues associated with correctional functional training. You will experience a certain level of muscle soreness following ongoing training. However, this is a perfectly normal effect of training and can be eased through proper stretching and soft tissue release practices such as foam rolling.
planning and Preparation
Schedule and commit to short naps or longer rest periods during the first several weeks, with a nightly goal of seven hours rest. As the body adapts, exercise will begin generating higher levels of energy.
Develop a plan that is balanced and incorporates short term goals as well as long term goals with associated deadlines that you will write down and adhere to consistently. Connect with a professional to answer any questions that you may have on the effectiveness and/or safety of your plan. Schedule monthly assessments to accurately track all of your progress.
Gather additional resources, such as a diet and exercise tracker or journal. Keep an accurate record of your exercise and food and drink intake and document thoroughly and honestly. If you “cheat” on your plan, write it down, hold yourself accountable by committing to making up the exercise or calories. Have a plan for your weak days. If you fall off, don't fall further making more work for yourself and moving backwards! Instead, forgive yourself and move upward and onward!
Preparation is the key to your success. Plan meals and exercises at least a week ahead. Prepare meals 3-5 days ahead, and stay ahead by not letting yourself run out before you have restocked. Stop buying junk foods and choose a reasonable replacement for your go-to cheat foods. Preview restaurants that offer low calorie options before you go out. Know your cheats. BEFORE you cheat, determine the calorie cost (i.e., glass of red wine at 120 calories or cheeseburger at 550 calories). Estimate how much work you will need to do to offset the cheat and determine if it is worth it to indulge. Consider the quality of foods that you are taking in, not just caloric value. The old saying goes, "you are what you eat". Diet should be balanced and include as many whole foods as possible for optimum energy levels and metabolic efficiency. Monitor your water intake and increase as needed. Proper hydration is key to metabolic function and energy levels. 3. Use this simple formula as a guideline for your recommended water intake: 0.5 ounces x Body Weight in Pounds = Daily Fluid Requirement in ounces.
building Mental Strength
Focus on the long term rewards of your disciplines, rather than the temporary satisfaction of indulgences. End the negative self-talk! Every bit of positive energy will be needed for progression. A healthy mindset is essential to improving the physical body and improving the quality of your life. Be kind to yourself. Take responsibility for what you have control over and accept that which you do not.
Surround yourself by likeminded individuals with similar lifestyle goals, and minimize negative influences and unnecessary temptations. Ask for the support of loved ones in your goals. Form a “team” or support group within your gym or recreation center.
References:
1. http://www.webmd.com/fitness-exercise/guide/fitness-beginners-guide
2. http://www.acsm.org/public-information/articles/2012/01/13/the-basics-of-starting-and- progressing-a-strength-training-program
3. https://www.myfooddiary.com/resources/ask_the_expert/recommended_daily_water_intake.asp
How to get started with an exercise program - and stick with it.
