Making Changes - Success Defined.

By Carmen Bott

Over the years many people have asked me the same question over and over - what is the secret to being successful, to leading a healthy lifestyle and achieving fitness gains year after year? Well, my answer is there is no "Secret" per se, despite the popularity of the book and DVD made popular by Oprah Winfrey. Sure, you can put good thoughts and wishes out to the universe in hopes that something good will come to you, but I have found that success comes from something deeper than the power of intent. In this article, I will share with you some of my ideals, or rules (if you will) that may help you achieve the life and fitness you want!

Making lasting changes is not about a long list of New Year's resolutions; it is about creating an action plan and having a mindset of focusing on the process of achieving what we want. The motivation to get started begins with a need, vision, dream or desire to achieve the seemingly impossible. In any worthwhile endeavor, barriers and failure will be there. That's life! Success is based on learning what works and does not work. It is simply a process and what works for you may be very different for what works for somebody else.

The first step in making changes is to start by setting goals. We have all heard that goal-setting is important but what we often do not know is that we should be making "process-oriented goals." Let me explain. Stating I want to lose 20 pound by June is an outcome-based goal or more accurately, a reward. Instead, think about the steps you are going to take to achieve success. An example of a process-oriented goal is "I am going to plan my vacations where I can be active and carry on my fitness routine even while on holidays" or (quoting Cliff Harvey) "I am going to buy more whole, natural and unprocessed foods to make healthy meals each night for my family." By shifting your mindset to the action plan, or the process, you will meet your outcome goals naturally, or better yet be rewarded!

Keeping on Track...

Once you have set some goals for yourself, and they can be updated on a regular basis by the way, you need to learn to stay on track. Do you want to know how to stay on the right path? Believe it or not, it is all about attitude. Each day we have a choice of what attitude we bring to the table. If you have the wrong attitude about physical activity and good nutrition, you're already setting yourself up for failure. If you view exercise as punishment for poor eating habits, an obligation, a chore or even painful, you will need to steer your thought process in a more positive direction. At Human Motion I am often asked if I only train elite athletes. I always reply, as do my teammates: Cliff, Paul and Julien with: No, we train elite attitudes!

Without the right mindset, how long do you think you'll stick with your program? Nobody wants to do something painful, boring or obligatory. Before you throw yourself into an action plan, reflect on your attitudes about training. Then, try a different perspective and perhaps view exercise as a break from a stressful workday, a way to elevate your energy levels and mood or a chance to move your body and let your mind take a break.

Committing to a successful you...

I expect my clients to be committed, not only to me, but themselves. And I always advise that this commitment is going to take work. And if you want big results, you will need to get comfortable, being uncomfortable! And long-term success requires planning, discipline and finding ways to motivate yourself each and every day. We are not robots; we are human beings with deadlines, stresses, difficulties and emotions. Each day will be different and each day your level of motivation will be different; that is normal. You will have to recommit to your action plan each and every day and tweak your plan to fit your schedule and priority list. You will not always want to train and eat healthy. Even the most committed and serious athlete needs a pep talk every so often. So, make your action plan based on realistic changes - if you cannot follow it for the rest of your life, then perhaps you need to reframe it, so it fits into your day and isn't viewed as a chore. And lastly, own your action plan. Create an itemized list of what is important to you. If you value being fit and eating healthy, then write it down. If being active with your family is important, then write that down too. If you want to be buff and tough,then good. Write that down too! Then, align your action plan with that list. Physically write down your action plan and the steps you are going to take each day. Use a calendar, or a journal to map out your strategy. You see, this is more than intent; it is something more tangible.

And remember, keep focused on the process, not the potential rewards, no matter how tempting that is. Your action plan is for you and a part of your new value system. I'll see you in the gym!

Product of the month: Choosing You

Nutritionist, Strength Coach and Natural Therapist Cliff Harvey, draws on his years of experience helping clients and patients to recover health and wellness and to reach their life goals. This thoughtful, inspiring book takes you on a journey of empowerment, self belief and personal responsibility to show how you can achieve your dreams and live the life you have always wanted to live. Through personal reflections, essays and anecdotes Cliff examines why we make the choices that we do and how to recognise when those choices are pushing us away from achieving our dreams. He further examines dreams, goals and ambitions and provides practices for goal setting, mindfulness and awareness, providing practical examples and activities that we can use day to day to nurture our dreams and reach our goals.  Get it here >

Athlete of the month: Riley Karroll
Far From Ordinary