You’ve wished for it. That body that you had in high school or the body that you’ve never had but always wanted.
While some may disagree with me, I truly believe that it’s not the type of exercise you do that matters (unless you are trying to be a body builder or a bikini competitor), but it is the consistency at which you do it that will get you to your goals. It’s not about changing your entire diet, but making small and manageable changes in the types of food you eat daily.
This step-by-step plan is not going to tell you what workout to do or what foods to eat. It is going to tell you how to make the change to get the change.
Getting the body you’ve wished for takes work and consistency.
You must know what you want and how you’re going to get there by developing a system. This step-by-step plan will take you through the process of creating a fit lifestyle and to become your very own fitness success story.
I have included some specific information about what I did personally in each step. It worked for me and it can work for you!
Step One: Know what your motivation is and visualize it every day.
Ask yourself: What motivated me to get started in the first place? Why did I buy this program or this gym membership? What was it that made me realize something needed to change and how did it make me feel?
Examples: I can no longer fit into my favorite jeans. I had a horrible experience shopping for bridesmaids dresses. I heard a rude comment by a family member about my weight.
For me: My clothes fitting too tight and having to shop one size up from what I was used to.
Motivation is the first step but it’s not the only step. Motivation alone will not carry you through to your goals, but it will get you started.
Step Two: Record your goals and tell at least one person. Be specific.
Ask yourself: How much weight or how many inches do I want to lose? What fitness achievement do I want to reach? What foods do I need to eat more or less of?
Examples: I will lose 10 lbs by August 4th. I will be able to fit back into these jeans. I will be able to run a mile without stopping. I will eat clean 80% of the time. I will stop drinking soda.
For me: I will get back to my pre-wedding weight which is 119 lbs. I will fit back into my favorite jeans. I told my Beachbody coach (I am a coach too, so if you purchase a Beachbody program from this link, I will become your coach!)
These can be weight loss goals, physical fitness goals, eating habits, attitudes etc. Notice how the goals are listed as “I will” not “I want”. This encourages you to think that failure is not an option as if you have already achieved it.
Step Three: Identify what is holding you back from reaching your goals.
Ask yourself: What person, situation, or attitude is keeping me from doing what I need to do to reach my goals?
Examples: I can’t stick with a workout. I can’t find time to workout. I always feel hungry. I don’t want to deprive myself of the foods I like. There are too many temptations.
For me: I can’t be consistent with a workout and just want to eat what my husband is eating.
Write down these barriers to use in the next step.
Step Four: Come up with ways to overcome those obstacles.
Ask yourself: What do I need to change?
Examples: Try new recipes that are “healthier” versions of the foods I like. Don’t go in the kitchen at work. Wake up earlier to fit my workout in. Make working out my priority of the day by scheduling it. Don’t bring junk food into the house.
For me: I committed to 90 days of one exercise program (Turbofire) and am going to complete the workout M-F morning before work.
You have to have a plan in place. Make sure to schedule your workouts, plan your meals ahead of time, and make a detailed plan on what you need to do to reach your goals. Winging it will not work. For ideas of some fitness programs (including workouts and nutrition plans) you can follow right at home, check these out.
Step Five: Take note of how you feel after your workout and record it.
Ask yourself: Did I give it my all? How much have I improved? How do I feel?
Examples: I was able to go through the entire workout without stopping. I feel like I have more energy when I do workout than when I don’t.
For me: Finishing a workout made me feel proud of myself. Even though it was a struggle during the workout, the feeling of accomplishing something new made me want to keep going.
You many be huffing and puffing to catch your breath and your legs may be burning, but that feeling of completing an intense workout is one of the best feelings! It means you accomplished something challenging. Exercise releases endorphins into your body and endorphins make you feel exhilarated!
Step Six: Monitor your progress through many means, not just weight loss.
Ask yourself: In what areas am I seeing progress? How are my clothes fitting? How do I feel?
Examples: Compare measurements every few weeks of your chest, waist, hips, legs, and arms to see if you’ve lost inches. Take note of your energy levels. Take pictures of yourself as you go.
For me: While the scale slowly changed, I saw the biggest changes in the way my clothes fit and the attitude I had towards exercise. It was becoming something I wanted to do instead of something I had to do.
Monitoring your progress will inspire you to keep going! Often times it’s the non-scale victories that make the bigger difference, but people often overlook them. Measure your progress in many ways to really see results. Remember, it’s always imperfect progress.
Step Seven: Reward yourself! But not with food.
Ask yourself: How can I treat myself for the hard work I’ve put in so far?
Examples: Get a massage. Buy some new workout gear.
For me: Once I began losing the weight, I treated myself to a few new workout outfits. I was loving the way my body was transforming and was enjoying the way I looked in clothes.
A little reward every now and then is good for you. It will help to spark a passion for fitness and get you excited about your achievements. Once you have reached step 7, all you have to do is keep going. You can set new milestones for your next reward and the ultimate reward when you’ve reached your goal!
There is no magic pill or secret formula for losing weight and reaching your fitness goals. Fitness should be a lifestyle, not a quick fix or crash diet.
The key is that you have steps in place to get you started. Now stop wishing for it and go work for it!
I love to hear success stories! Comment below if you have a success to share or have made some imperfect progress in your pursuit of a fit life!
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